THR61's Finally Doing it Right Journal [Archive]

thr61

11-18-2006, 02:11 PM

I first posted here several months ago as I prepared to re-enter the world of weight training after a 2 year layoff. I arrived at age 45 and a weight of 200.

I researched gear and am set up at home with a Powertec Power-Rack, Lat Pull-Down, and a Vision Fitness HR exercise bike, rubber mats on the floor, a standard set of Dick's Olympic weights and dumbells up to 35 lbs.

I then research routines and was told to keep it simple. So, I have been using the following:

Day 1-
Bench Press, 4 sets (Progressive)
Tricep Pressdown, 4 sets
Military Press, 4 sets (Progressive)
5 miles HIIT on exercise bike

Day2-
Squats, 4 sets (progressive)
Abs
5 miles HIIT on exercise bike

Day 3-
Off

Day 4-
Deadlift, 4 sets
Lat Pulldown, 4 sets
Barbell Bicep Curls, 3 sets
5 miles HIIT on exercise bike

I have been at this program for 8 weeks and have seen gains in strength and have increased the weight for all exercises. I am also seeing a "slight" change in my physical appearance. I am 45, 6' 1" and currently weigh 198.

I then posted a question on nutrion and learned more in a day from dbfgirl than in my prior 45 years. Her advice:

1. Eat enough. Use fitday.com or something similar so that you know, really know, how much you are eating.
2. Eat protein with every meal.
3. Eat as close to nature as possible, aka, avoid processed foods.

And to set up a journal to get more input and detail with which to work.

So, here is my first journal and first journal entry.

A few more details:

I ran the BMI numbers and used the 1.55 factor for activity (although wonder about this since I only work out 3x per week). This put me between 2043 and 2170 calories to reduce (20% and 15% respectively.)

I work out at 6 AM MWF (a major effort since I am NOT a morning person), but having 3 kids and owning a business, it is the only time I can be sure to get it done. The workout above seems to break out to 40 min of weights and 20 min of cardio.

This is running long, so I will post again with yesterday's workout and food.

thr61

11-18-2006, 02:29 PM

Friday AM workout:

Deadlift: 8 reps x 4 sets (55, 65, 65, 65)

Lat Pulldown: 8 x 4 (70)

Dumbell Curls: 8 x 4 (20 per arm)

5 miles on bike (HIIT setting -- 8, 30 second sprints, 8 2 minute recovery at 70 RPM)

Food (100% honesty here):

Bread, wheat or cracked wheat, reduced calorie and/or high fiber, toasted
Orange juice unsweetened
Coffee, brewed, prepared with distilled water
Cream, half and half
Sugar, white, granulated or lump
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener Zone Bar
Cashew nuts,
Snacks, granola bars, hard, plain
Shrimp scampi
Tomatoes, raw
Noodles, cooked, fat not added in cooking
Mixed salad greens, raw
Italian dressing, made with vinegar and oil

Cals Fat Carb Prot
Totals 2451 138 223 97

FIRST QUESTION: is there a better/easier way to get data out of Fitday?

SECOND QUESTION: I want to buy a new scale (not to measure bodyfat, just weight -- advice?)

Today's results to be posted later

ChocoChick

11-18-2006, 02:37 PM

Hi THR. Nice to see you here with a journal. I won't yell at you about your diet just yet. :)

Some people like www.nutridiary.com more than fitday. I've only used fitday so I can't comment.

thr61

11-18-2006, 03:19 PM

Thanks for not yelling, yet... :-)

It was our discussion yesterday:

http://forum.bodybuilding.com/showthread.php?t=964986

and your suggestion to set up a journal that brought me here. I know that diet change has to come in reasonable steps in order to be sustainable, so I am sure I will need a few weeks to get on track.

That said, how do you report your results from fitday? I don't want reformating to be a barrier to reporting. What details will be most helpful to include -- foods eaten and then the totals?

Finally, last question: what is a recommended split between fat, protein and carbs?

ChocoChick

11-18-2006, 03:29 PM

I don't know if a really great way to get the data from fitday into here. What is most helpful for those of us reading, is to see your meals as meals, i.e., to know which things were eaten together and then a total for the meal.

As for ratios, these are a byproduct of the grams of each macro you want. That is, the number of grams of protein, carbs and fat that are right for you will determine your percentages, not the other way around. I like:

1g protein per pound of weight (some people go much higher)
.3g - .4g fat per pound (just keep the choices healthy)
the balance from carbs

If you are looking to lose weight, eat the majority of your starchy carbs (look on the list from yesterday) at breakfast, pre and post workout. Then have mainly fibrous carbs at your other meals.

dbx

11-18-2006, 03:48 PM

Welcome thr61! Looks like you're off to a good start, and a journal will help keep you motivated. I look forward to seeing your progress.

thr61

11-18-2006, 04:00 PM

Breakfast:

Whole wheat english muffin with Trader Joe's natural peantut butter
coffee, 1/2 and 1/2, and 1/2 tsp sugar
4 oz fresh OJ

Snack:

Zone bar (16 grams protein)
coffee

Lunch:

Peanut butter sandwich on whole wheat
Baby carrots
6 oz low-fat yogurt

Snack:
1/4 cup chocolate-coverd soy nuts
1/4 cup cashews
coffee

Dinner:
(Take out -- chicken pesto wrap) --
Whole wheat torilla
Grilled chicken
1 strip bacon
lettuce, diced tomato, cucumber
1 tbs mayo

Total: 2020
Fat: 102 922 46%
Sat: 28 248 12%
Poly: 11 101 5%
Mono: 19 174 9%
Carbs: 183 622 31%
Fiber: 28 0 0%
Protein: 116 466 23%

joed

11-18-2006, 04:16 PM

...Food (100% honesty here)...SECOND QUESTION: I want to buy a new scale (not to measure bodyfat, just weight -- advice?)...

THR, you're not gonna last long around here with an attitude like that about what you eat. JK.

I use a Health-O-Meter battery operated digital floor scale that I've had for about 2 yrs. I've found it to be fairly accurate, and really, really consistent, which I hate sometimes. Bought mine at WalMart. Welcome to journaling, look forward to following you progress.

thr61

11-19-2006, 11:10 AM

Watching my logs for just two days, I see how difficult it is to hit the 1 g per pound of protein recommended above. As of 2 PM today, I am only at 54 grams, which means I need to get almost 144 grams on board by end of day!

Maybe I am being dumb here, but can I get some suggestions as to what people use to pack this on (without overdoing the fat)? I can certainly grill up a bunch of chicken and eat tuna, but I don't eat eggs or dairy (I can eat yogurt) due to allergic issues and just plain don't like tofu! So, it is meat, nuts, etc. for me, along with the Zone Bar which is a sugar fix, but does have 16 grams.

Thanks.

ChocoChick

11-19-2006, 12:10 PM

Lean chicken, lean turkey, tuna, shrimp, salmon, catfish, whey protein shake (post workout), casein protein, ostrich, buffalo, lean beef, legumes, beans, etc.

The Zone bar is probably hurting more than it is helping; I would ditch it.

jmc53

11-19-2006, 01:23 PM

The Zone bar is probably hurting more than it is helping; I would ditch it.
I agree.
Worth considering adding a 6th meal (later than dinner), fasting from dinner to the following breakfast can be counterproductive (unless you have a very late dinner).
Also I'd try to make the snacks more of a meal.
One thing worth trying, cut a chicken breast into strips (about 4 or 5) and cook them in a tiny bit of EVO and your favorite spices. Wrap them individually or in pairs in foil and refrigerate, and have one at each snack - e.g. piece of chicken and a few almonds, or piece of chicken and some yoghurt, or piece of chicken and a piece of fruit.
The way to hit your protein target is to never have a meal that contains less than 25 - 30 g of protein.
Hope this helps.

ChocoChick

11-19-2006, 01:28 PM

The way to hit your protein target is to never have a meal that contains less than 25 - 30 g of protein.

Agreed. You want your meals to be balanced both in terms of calories and macros.

thr61

11-20-2006, 06:55 AM

Uh, what is EVO?

thr61

11-20-2006, 07:03 AM

Just could not get to the 6 AM workout today. I was out until almost midnight at my 7 year old daughter's first sanctioned gymnastics meet. Her part ended at 6:30, but then a team of us worked from 7:45 until 10:30 hauling out the mats, bars, breaking down the setup etc. Certainly something of a workout tossing around 10 x 12 mats that are 6" thick and carrying a competition balance beam around a huge gym!

The good news is that she took first place on bars and vault! She is the most cut 7 year old I have ever seen and would kill to have her definition (even though they are half mine, I have never looked like that...)

Hope to do the workout tonight after the kids are in bed.

ChocoChick

11-20-2006, 10:11 AM

The good news is that she took first place on bars and vault! She is the most cut 7 year old I have ever seen and would kill to have her definition (even though they are half mine, I have never looked like that...)

Congrats to your daughter!

Uh, what is EVO?

Hmmm... I think he might have meant EVOO, which is extra-virgin olive oil.

thr61

11-22-2006, 08:08 AM

Well, after missing a day, I was back to the routine:

Bench Press, 4 sets (Progressive)

115 x 8

120 x 6

125 x 6

130 x 3

Tricep Pressdown, 4 sets

30 x 10

40 x 8 x 3

Military Press, 4 sets (Progressive)

55 x 8

60 x 6

60 x 5

65 x 3

5 miles HIIT on exercise bike

Interestingly, I felt like I had been away for a while and very guilty, even though I only missed a Monday. Good sign, I guess.

thr61

11-22-2006, 08:36 AM

Well, still have not gotten the chicken grilled up or dumped the Zone bars (will finish current box and not buy more is the best I can do right now.)

Food broke out as:

Calories Eaten Today
grams cals %total
Total: 2097
Fat: 91 820 40%
Sat: 27 247 12%
Poly: 3 31 1%
Mono: 12 106 5%
Carbs: 240 871 42%
Fiber: 23 0 0%
Protein: 96 384 18%
Alcohol: 0 0 0%

Positive moves: using peanut butter in AM and not butter, working to keep calories up, swapped candy in afternoon for chocolate-covered soy nuts.

Not sure about dinner: bbq chicken pizza (2 slices):
560 total calories 12grams fat 82grams carbs 30grams protein

I know I can do better, but am trying...

namtrag

11-22-2006, 12:00 PM

Thanks for coming to my log. I will try to visit yours too, maybe we can motivate each other. You don't seem to be eating enough protein. I like cottage cheese for a snack, plus you can put tuna fish in it too, and get a real protein load. Other things I do, which are probably not the greatest, but are better than I used to eat: protein powder smoothie with 2 scoops of protein powder, 1-1.5 cups of soy milk or oj, a handful of blueberries and a handful of strawberries (the protein is about 40 g, depending on whether I use milk or oj). Also, eat beef jerky, it has a lot of salt in it, but it is also high in protein and low in carbs (don't eat if you have blood pressure issues). I have also mixed protein powder into my oatmeal in the morning. It's pretty good if you use chocolate!

I am sure dbflgirl will have better answers, but these are some of the things I like to do to get protein. I don't folow her advice like I should, but it is solid, I just can't seem to do it her way like I should.

Let's keep each other going. We can do it!!!

Mike

ChocoChick

11-22-2006, 05:15 PM

Happy Thanskgiving, thr!

thr61

11-22-2006, 08:14 PM

Same to you dbflgirl. And at least I know that turkey, sans skin and gravy, is a lean protein! :- )

Tim

thr61

11-26-2006, 07:31 PM

OK, back from traveling, did not do too badly on the food while at in-laws (a family of high-end caterers, so much danger...)

Monday AM is back to the workout routine, chicken grilled tonight to replace the junk snacks, better mindset etc. I will take a first thing weight tomorrow AM and will perhaps look to get some measurements done this week as well.

Wish me luck.

thr61

11-27-2006, 08:33 AM

Am Workout:

Bench:
115 x 8
120 x 6
125 x 4
130 x 3

Tricep push down:

50 x 8 x 4

Military press:

50 x 8
55 x 6
60 x 4
65 x 3

Bike: 20 min HIIT -- 5 miles

Food:

1.
whole wheat english muffin w/ PB
coffee
2 oz grape juice

2.
1/3 grilled chicken breast
8 oz fat free yogurt
coffee

More later...

Chubby Mom

11-27-2006, 04:42 PM

Hi Thr61 just reading through you jounal keep up the good work :)

thr61

11-28-2006, 07:21 AM

Food:

1.
whole wheat english muffin w/ PB
coffee
2 oz grape juice

2.
1/3 grilled chicken breast
8 oz fat free yogurt
coffee

3.
PB sandwich on whole wheat bread
8 oz fat free yogurt
water

4.

1/3 grilled chicken breast
handful of cashews
coffee
water

5.
Spicy ground chicken in light fillo dough
salad
water

6.
Handful cashews
water

Total: 2236 calories

Fat: 113 1016 47%
Sat: 23 206 10%
Poly: 14 129 6%
Mono: 40 364 17%

Carbs: 178 627 29%
Fiber: 21 0 0%

Protein: 130 520 24%

So, I got in 130 grams of protein! Unfortunately, too much fat. I can't imagine getting another 70 grams of protein on board and keeping closer to 2000 calories for day.

thr61

11-28-2006, 07:25 AM

I would normally work out on Wednesday, but I am traveling for business tomorrow and won't have time. Since it was a leg and ab day, I figured there would not be a problem following the upper body routine from yesterday.

Squats:

warm up set

8 x 95

8 x 100

8 x 105

6 x 110

Abs:

3 x 25 crunches

3 x 15 exerball raises

5 miles HIIT on bike

namtrag

11-29-2006, 07:57 AM

THR

Good going on working out, I know it was tempting to skip and then you would have been mad at yourself during your trip.

On the protein intake, cottage cheese and canned tuna in water are great, and you can mix them together if you can stand the taste.

1 cup of cottage cheese is 164calories 2g fat 6g carb 28g protein
1 6.5 oz can of water packed tuna is 194calories 1g fat 0carb 43g protein

Mix them together and it's 71 g of protein, and only 358 calories.

Eggbeaters are great too, you can eat a whole 8 oz carton, and it's only 240 calories and 48 g of protein. Low calories due to the fact there are no egg yolks.

Look at my fitday log, the address is in my signature, I generally eat about 1900-2100 calories and usually get between 180-220 g of protein per day, you might get some ideas.

thr61

11-30-2006, 12:12 PM

Thanks. Too bad I don't like eggs or cottage cheese. I guess I could eat a can of tuna, but skipping the mayo etc. would be a big change.

I need to log yesterday's business travel food, but can happily report that it was mainly a green salad with gilled chicken and for dinner a tortilla with black beans, grilled chicken, rice, onions, and peppers...no fried food including fries, which is a first for biz travel!

More later.

thr61

12-01-2006, 05:13 PM

Today's workout:

deadlift

95 x 8 x 4

Lat pulldown

70 x 8 x 4

Barbell curls

50 x 8 x 4

5 miles HIIT on exercist bike (20 minutes)

thr61

12-02-2006, 05:13 PM

Food today:

PB, Trader Joe's Creamy Salted ( 2 tablespoon ) 210 17 6 7
Whole wheat English Muffin ( 1 serving ) 120 1 23 6
Chocolate Covered Soy Nuts ( 0.25 cup ) 200 12 19 8
Yogurt, no fat ( 1 cup ) 130 0 23 8
Chicken, breast, with or without bone, broiled, skin not eaten ( 2 small breast (yield after cooking, bone and skin removed) ) 458 10 0 86
Flavored rice mixture ( 0.33 cup ) 92 3 15 1
Spinach, cooked, from fresh, fat added in cooking ( 1 cup, fresh ) 75 4 7 5
Beef, round, top round, separable lean only, trimmed to 1/4" fat, prime, cooked, broiled ( 6 oz ) 366 15 0 54
Cashew nuts, NFS ( 0.25 cup, roasted ) 187 16 9 5

Calories: 1837
Fat: 78
Carbs: 101
Protein: 181

Questions: my wife, who is a physician, can't believe that anyone is suggesting eating 1 gram of protein per pound per day (in my case, about 200 grams). Is this really accurate? Even with cleaning up my eating, I still am hovering around 200 lbs, although I guess there is some change to my shape. Should one eat less on non-work out days? I am currently on a 3 day split and want to add in a 4th day of cardio on the weekends if I can.

Some motivating words would help here...

thr61

12-04-2006, 07:10 AM

Monday's Workout:

Came within inches of turning off the alarm and sleeping until 7, but managed to push therough.

Bench Press:

8 x 115
6 x 125
5 x 130
3 x 135 (first time using 45s ever!)

Tricep push down:
8 X 50 x 4 sets

Military Press:

8 x 55
6 x 60
5 x 65
4 x 65

5.5 miles HIIT on bike -- 30 second high intensity sprints used an increase from 70 rpm to 100 rpm

Much better than sleeping in!

namtrag

12-04-2006, 12:06 PM

THR

I was out of town, so I haven't been able to check on you. Good work today, bet you felt good afterwards that you didn't sleep in.

I think your wife is right for sedentary people, but if you are working out (weight training, I mean), I believe the 1 g per lb is pretty tried and true. I don't know though because I am not a nutrition expert.

I try to eat the same amount of calories and protein everday. I figure my body needs the protein on my off days in order to repair the muscles that I tore down the previous day.

thr61

12-06-2006, 05:26 AM

Wednesday Workout:

Squats:

10 x bodyweight warm-up
10 x 55 second warm-up
8 x 115
6 x 120
5 x 125
5 x 130
4 x 135

Abs:
bent-knee crunches
25 x 3

exerball lift crunch
15 x 3

5.5 miles HIIT with 30 RMP increases during sprints

My new digital scale arrived yesterday -- very depressing. I am at 203 (my height is 6' 1"). I understand the issues with being more concerned about appearance than numbers, but I am still 25 pounds heavier than I was when working out 2 years ago. I am going to hang in there and keep the calories at 2000 or so per day for another 4 weeks or so and see what happens.

thr61

12-06-2006, 06:00 PM

Food today:

Posted to fitday. Not so great in terms of macro % -- hit 2087 calories but only 85 grams of protein. Still, managed to cut out the zone bars. Maybe I will have a chicken breast before bed...

namtrag

12-06-2006, 06:34 PM

THR

get the protein up and the fat down a little (advice from a moron like me). Here are a couple of suggestions for more protein: eggbeaters, you can eat 4 eggs worth and it's only 120 calories and lots of protein. Substitute oatmeal for bagels, muffins, etc. so you can get slower digesting carbs and some fiber. Lower the peanut butter to a tbsp or 2 per day. Eat beef jerky for snacks (15g of protein for 1 oz of jerky), a whole 4 oz bag is 60 g of protein and only 320 calories. Another way I get protein, is to make a smoothie with a cup of 1% milk 2 scoops of protein powder, and a handful of strawberries or half a banana. If you put a lot of ice in it, you get a huge shake to eat, and it's only about 350 calories and you get 40-50 g protein out of it.

Just a few suggestions. Keep on trucking.

I lost 5 lbs in the last 2 weeks. I am also doing 2000 cal per day, and it took a long time to lose 1 lb (about 3-4 weeks, but then in the last 2 weeks, I lost 5). I think you just keep eating 2000 and eventually your body gives up and starts losing.

Look at my journal. I get about 180-200 g of protein and carbs everyday. My big problem is, not enough good for you veggies.

thr61

12-06-2006, 06:43 PM

Mike, thanks. What kind of beef jerky do you eat?

namtrag

12-06-2006, 06:55 PM

The only down sides of beef jerky are the sodium and the price (yikes). I eat Pemmican mostly, but I think almost all the brands have the same macros, some have more carbs depending on the seasoning (which tends to contain sugar).

You can also go to a store like Dollar Tree and get little packs of frozen shrimp for a buck. I use these once in a while to make an omelet. I think they would probably be pretty good on a salad too.

Like I said T, just like me, you are probably eating 100 times better than before, but there's always room for making it even better.

Just keep going, it works!...eventually

thr61

12-07-2006, 06:41 PM

Total: 2231
Fat: 87 grams
Carbs: 217 grams
Protein: 153 grams

Breakfast:

whole wheat english muffin w/1 tbsp PB
2 oz fresh OJ
Coffee with half and half

Snack:
Fat free yogurt
cashews

Lunch:
can of tuna with 1 tbsp lo-fat mayo and 1 tbsp olive oil, mustard
whole wheat english muffin

Snack:
1/4 cup cashews
1/4 cup dark chocolate-covered soy nuts

Dinner:
8 oz strip steak
small baked potato with small amount of butter and balsamic vinegar
white corn

<<Probably better food day than most...>>

thr61

12-08-2006, 04:21 PM

My wife had to leave at 4:30 AM to deliver a baby and so I was juggling getting three kids off to school and missed my AM workout. Managed to squeeze in weights in late afternoon, but no cardio:

Deadlift

8 x 115 x 4

Lat pulldown:

8 x 70 x 4

Barbell curls:

8 x 50 (2 25s) x 4

Food is going ok and will post at end of night.

thr61

12-10-2006, 07:35 AM

Pretty sore after the deadlifts. Worked outside for 4 hours hauling junk out of a shed and putting all the summer stuff away for the winter. Cleaned garage and generally was quite active for the entire 4+ hours.

Food was not bad, especially given that we had dinner at a friends. Totals:

Total cals: 2357
Fat: 101
Carbs: 203
Protein: 160

English muffin with pb for breakfast along with 2 oz freash oj
coffee

Turkey in wheat wrap with 1 tbsp lite mayo
No-fat yogurt

Cashews and dark chocolate covered soy nuts for snack

Steak and chicken for dinner
Baked potato
Roasted broccoli and carrots

2 small cookies and lo-fat ice cream

thr61

12-11-2006, 09:58 AM

Food on sunday was, shall we say, less than ideal. A regular start with pb on whole wheat toast, but then a slip at lunch with white, thin crust pizza with chicken and diced tomatoes,

Finally, dinner out with frieds at a spanish restaurant and had rice and beans, tamales, and papousas. Decent amounts of pork, but all with carbs and I am sure tons of fat. No idea how to even calculate...

Monday AM workout at 6:

Bench Press:
115 x 8
120 x 8
130 x 6
135 x 4

Tricep push downs:

50 x 8 x 4

Military Press:

55 x 8
60 x 6
60 x 6
65 x 4

20 minutes HIIT cardio on bike

thr61

12-12-2006, 07:13 AM

Whole wheat english muffin w/ pb

Yogurt
Beef Jerky

Grilled chicken
yogurt

cashews
dark chocolate covered soy nuts

Curried shrimp with red peppers in cocnut milk
Basmatti rice

Totals:

Cals: 1654
Fat:61 grams
Carbs: 146 grams
Protein: 130 grams

thr61

12-12-2006, 07:17 AM

I have been really focusing on my food and eating for almost a month now. Based on dbflgrils' advice, I upped my calories and worked hard to reduce sugar and increase protein.

Workouts have seen increases in weights used and overall strength.

HOWEVER, my regular weekly weigh-in with my brand new digital scale has me at the same 203 pounds (I am 6' 1") that I have been for the past month.

My instinct is to cut calories/intake, but am interested in other advice.

Thanks.

Tim

thr61

12-12-2006, 06:22 PM

Whole wheat english muffin w/pb

Fat free yogurt
cashews

Grilled chicken
Fat free yogurt
Cashews and chocolate covered soy nuts

Apple
Beef jerky

BBQ chicken pizza

Totals:

Calories: 2131
Fat: 73
Carbs: 221
Protein: 151

thr61

12-13-2006, 05:45 AM

Squats:

2 warm-up sets of 8

115 x 8

125 x 8

130 x 8

135 x 8

crunches

3 sets x 25

exerball crunches

3 sets x 15

Bike 20 minutes HIIT

thr61

12-15-2006, 08:30 AM

Deadlifts:

115 x 8 x 3

Lat Pulldowns:

70 x 8 x 4

Barbell Curls:

25 (each arm) x 8 x 4

20 minute HIIT on bike

Weight holding steady, food is still "pretty" clean. Something's gotta give in the next 4-6 weeks!

thr61

12-18-2006, 07:51 AM

Bench:

115 x 8

125 x 6

135 x 5

140 x 4 (new PB)

Tricep Pushdown:

50 x 8 x 4

Military Press:

55 x 8

60 x 6

60 x 5

65 x 4

20 minutes on bike HIIT

Will return to food posting this week!

thr61

12-19-2006, 08:17 AM

Meal 1: whole wheat english muffin with PB
2 oz fresh oj

Meal 2: 1 cup ff yogurt
cashews
Beef jerky

Meal 3: 1 cup diced chicken breast
1 cup ff yogurt

Meal 4: beef jerky
cashews
dark chocolate covered soy nuts

Meal 5: 4 oz Talapia with lemon, pepper, cooked in small amount of butter
salad with ff dressing
1/2 chicken breast

Meal 6: beef jerky

Totals
Cals: 1850
Fat:67
Carbs:132
Protein:181

thr61

12-19-2006, 08:22 AM

jspirate

12-19-2006, 08:44 AM

My regular Tuesday weigh-in (today) had me up from 203.8 to 204, a new high (which I am not seeking.)

Just can't figure it out. I have been eating fairly clean for over a month now. Yesterday, for example, had me at:

Totals
Cals: 1850
Fat:67
Carbs:132
Protein:181

My wife, a doctor, said maybe I need to eat more. It just seems counter-intuitive to me, given cals in and cals out. DBFGirl thought my metabolism may have stalled, but after a month of better eating, I would think it should be back on track.

More ideas?

I am no expert, but I would not be surprised if it took longer than a month to get that metabolism going. I also think that it is important to keep the caloric intake varied. For example, on lifting days you could consume 15% more calories than non-lifting days (just for an easy way to keep things varied).

Don't give up!

ChocoChick

12-20-2006, 05:52 AM

My regular Tuesday weigh-in (today) had me up from 203.8 to 204, a new high (which I am not seeking.)

.2 pounds is not a big deal -- I can fluctuate 3 pounds in the course of a week depending on how much water I'm holding, etc.

That said, have a look at my comments in red below.

Meal 1: whole wheat english muffin with PB
2 oz fresh oj
Where's the protein?

Meal 2: 1 cup ff yogurt
cashews
Beef jerky
What's in the yogurt?

Meal 3: 1 cup diced chicken breast
1 cup ff yogurt
Ditch the yogurt here and have some vegetables, preferably green ones

Meal 4: beef jerky
cashews
dark chocolate covered soy nuts
Much as it pains me to say this, I think you would do better with more veggies here instead of the chocolate covered soy nuts. Also, how about some tuna or salmon instead of jerky again?

Meal 5: 4 oz Talapia with lemon, pepper, cooked in small amount of butter
salad with ff dressing
1/2 chicken breast
This is ok... how much is a "small amount" of butter? EVOO would be better.

Meal 6: beef jerky
Add a fat here. This would be a good place for some cottage cheese or even a casein shake.

You need more veggies and some healthy fats in your diet. I don't see enough of either. Do you eat fish?

thr61

12-20-2006, 06:16 AM

Meal 1: whole wheat english muffin with PB
2 oz fresh oj
Where's the protein?
<<the trader joe's peanut butter on the english muffin>>

Meal 2: 1 cup ff yogurt
cashews
Beef jerky
What's in the yogurt?
<<Trader Joe's fat free vanilla>>

Meal 3: 1 cup diced chicken breast
1 cup ff yogurt
Ditch the yogurt here and have some vegetables, preferably green ones
<<Alright, I can do this...>>

Meal 4: beef jerky
cashews
dark chocolate covered soy nuts
Much as it pains me to say this, I think you would do better with more veggies here instead of the chocolate covered soy nuts. Also, how about some tuna or salmon instead of jerky again?
<<Understood, the little bit of chocolate is about my only vice...maybe cut it back AND add in the tuna?>>

Meal 5: 4 oz Talapia with lemon, pepper, cooked in small amount of butter
salad with ff dressing
1/2 chicken breast
This is ok... how much is a "small amount" of butter? EVOO would be better.
<<I am guessing my wife used a total of one tablespoon to cook enough of the fish for 5 people>>

Meal 6: beef jerky
Add a fat here. This would be a good place for some cottage cheese or even a casein shake.
<<I am trying to figure out how to try some of these various shakes without having to buy a 5 pound tub. Any suggestions?>>

You need more veggies and some healthy fats in your diet. I don't see enough of either. Do you eat fish?

<<Well, the veggies I know I am guilty as charged. I do eat fish -- see talapia above -- tuna, salmon, sushi, talapia, shrimp. I guess the nuts I include are healthy fats and I usually add EVOO to my tuna when I make it. Other suggestions as to healthy fats?>>

Bottom line, dbflgirl, is that in three months I have not lost any weight. I have been trying to eat per your suggestions for a month -- more calories, more protein -- and am still stuck at 203. I am seeing an increase in the weight I can lift and perhaps some body change, but when I was last lifting I was at 176.

How long for this metabolism to restart?

Should I try to cut back to more like 1800 calories a day?

Thanks so much...

Tim

ChocoChick

12-20-2006, 07:40 AM

See below

Meal 1: whole wheat english muffin with PB
2 oz fresh oj
Where's the protein?
<<the trader joe's peanut butter on the english muffin>>
Nice try but you need some protein here. 30g worth or so...

Meal 2: 1 cup ff yogurt
cashews
Beef jerky
What's in the yogurt?
<<Trader Joe's fat free vanilla>>
What is it sweetened with?

Meal 3: 1 cup diced chicken breast
1 cup ff yogurt
Ditch the yogurt here and have some vegetables, preferably green ones
<<Alright, I can do this...>>
:)

Meal 4: beef jerky
cashews
dark chocolate covered soy nuts
Much as it pains me to say this, I think you would do better with more veggies here instead of the chocolate covered soy nuts. Also, how about some tuna or salmon instead of jerky again?
<<Understood, the little bit of chocolate is about my only vice...maybe cut it back AND add in the tuna?>>
I eat chocolate every day but only a little bit (~16grams) and it's very dark (75%+ cocoa). Most stuff labeled "dark chocolate" without listing the cocoa content is down around 40-50%.

Meal 5: 4 oz Talapia with lemon, pepper, cooked in small amount of butter
salad with ff dressing
1/2 chicken breast
This is ok... how much is a "small amount" of butter? EVOO would be better.
<<I am guessing my wife used a total of one tablespoon to cook enough of the fish for 5 people>>
ok

Meal 6: beef jerky
Add a fat here. This would be a good place for some cottage cheese or even a casein shake.
<<I am trying to figure out how to try some of these various shakes without having to buy a 5 pound tub. Any suggestions?>>
Whole Foods will take back protein powder you don't like. Another option is to buy a 1lb jug. It costs more per pound that way, but youwon't have as much on hand if you hate it. Another option is to see if you can get a sample. ON used to send samples, not sure if they still do. I'm liking Evo Pro, which is a casein/whey blend from Cytosport. I get the chocolate (this is true of all my protein powder) and then I add unsweetened cocoa as needed. This pretty well fixes even the worst tasting powder. ;)

You need more veggies and some healthy fats in your diet. I don't see enough of either. Do you eat fish?

<<Well, the veggies I know I am guilty as charged. I do eat fish -- see talapia above -- tuna, salmon, sushi, talapia, shrimp. I guess the nuts I include are healthy fats and I usually add EVOO to my tuna when I make it. Other suggestions as to healthy fats?>>

Bottom line, dbflgirl, is that in three months I have not lost any weight. I have been trying to eat per your suggestions for a month -- more calories, more protein -- and am still stuck at 203. I am seeing an increase in the weight I can lift and perhaps some body change, but when I was last lifting I was at 176.

How long for this metabolism to restart?

There are a couple of schools of thought here and one is that it doesn't matter what you eat, just how much. The other is that what you eat will affect how quickly you lose (and what you lose). I am a subscriber to the 2nd belief for the most part. So my answer is that I would like to see you balance out your meals before you conclude that your metabolism is shot. That said, have you had blood work done recently, i.e., do you know if your thyroid, fasting glucose, etc., are all where they should be?

Should I try to cut back to more like 1800 calories a day?

:confused: The menu you just posted was 1850 calories....

thr61

12-22-2006, 06:10 AM

Wednesday:

Squats:

2 warm up sets

115 x 8

120 x 8

125 x 8 x 2

Abs:
crunches
25 x 3 sets
exerball lift crunch
15 x 3 sets

20 minutes HIIT on bike

Friday:

Deads:

115 x 8

125 x 8 x 2

130 x 8

Lat pulldowns:

70 x 8

75 x 8 x 3

Babrbell Curls:

50 x 8 x 4

20 minutes HIIT on bike

thr61

12-22-2006, 06:17 AM

See below

dbflgirl:

Based on what I am reading from you, I simply need to find a way to get more protein in my diet. I will seek out a protein shake that works (I like the added cocoa power idea) and will try to get in 2-3 servings of tuna or chicken every day. I can add the veggies, but given the business of life (3 kids, own my own business with 10 employees, wife's an MD who works a lot), veggies will likely be raw carrots, cut up red peppers and stuff I can throw together quickly.

I am going to take some measurements over the weekend and will try to figure out the best way to measure BF. I have read a lot about this and the do it yourself tools all seem to be flawed and I don't have access to the full deal water tank. Do you suggest an approach to BF measurement that you think is the lesser of all evils?

Finally, what does 16 grams of dark chocolate look like and what kind do you get? Can't give this one up, I know ;-)

thr61

12-22-2006, 06:18 AM

Oh, and I am scheduled for blood work next week....

namtrag

12-22-2006, 08:25 AM

THR

Look at my fitday diary for some ideas, I am eating 200 to 225 g of protein per day at about 1800-1900 calories.

The eggbeaters are the bomb-6 eggs for 180 calories, 36 g of protein, no fat.
Also, I am starting to buy the pouches of tuna, and some frozen vegetables that you can microwave in the bag for lunch.

Protein powder is highly subjective, I like Dave Draper's Bomber Blend, but you have to order it from his website. ON egg protein powder is also good too. I mix it in a blender with ice and 1.5 cups of water, 1 splenda pack, and a tbsp of International Coffees sugar free swiss mocha (25 calories). No more juice or milk in my protein shakes, too many empty carbs.

I am trying to get more healthy veggies in, but that's tough. Maybe these microwavable bagged veggies will help. I'll just cook them, dump them on a paper plate, sprinkle some Mrs Dash on them, and go to town.

Keep it up, it will eventually payoff. I am starting to lose again, and people are finally noticing that I am looking better. And the best part is, I feel great too.

Good luck!

Original Poster

12-24-2006, 09:24 AM

MERRY CHISTMAS

ChocoChick

12-24-2006, 09:50 AM

jspirate

12-25-2006, 08:32 AM

http://flags.com/images/products/lg-merry-christmas-snoopy.jpg

thr61

12-26-2006, 07:17 AM

Hi THR. I am currently liking the Lindt 75% or 85% (the 75% is probably easier to start with, unless you already like dark chocolate). 2 squares is about 15 grams.

Yes, get more protein and -- just as important -- have protein at each meal, about 30 grams worth. Keeping your meals in balance will help you to metabolise your food better, which in turn will help you to lose weight.

Carrots and cut up peppers are great. But don't forget the green veggies, too, as these are the nutritional powerhouses. Frozen veggies are fine (some would argue they are more nutrient dense since they are flash frozen immediately after being picked rather than being trucked across the country -- or world -- for weeks before consumption). That should let you make them quickly. Also, places like Costco have big bags of fresh veggies -- I get a huge bag of fresh broccoli florets from them and it's just a matter of washing and cooking. You can also eat veggies raw (celery, spinach, arugloa, lettuces, cauliflower, etc.) or cook in batches and have on hand in the frig. I make salad with broccoli where I chop the florets fine and dress them with olive oil, lemon and salt... then I can nosh on this whenever I want.

It's a definite lifestyle change but I really think you will see results once you start to make it. Not to be a jerk, but everyone here is busy -- jobs, kids, you-name-it -- and I think we've all felt the "pain" of trying to get into a groove of healthy eating. Once you're there, though, the pay-off is tremendous. And there's nothing wrong with healthy-ing up your kids' meals, either. ;)

Merry Christmas!

dbflgirl -- I appreciate the advice and encouragement. Even a month into changing eating, I can appreciate the benfits of better food. Spending time with my parents over the past two days left me back in the world of lousy food -- no decent protein around, lots of sugary carbs, no veggies etc. I had raced out the door and did not have time to pack food. By halfway through day 2, I could feel the craving for protein and was just not interrested in the stuff that used to get me going -- cranberry bread, coffee cake, etc. Luckily I found some chicken and almonds and was able to cobble together a decent salad.

Net result is a renewed commitment to getting better food on board and keeping it around the house and taking it on travel etc.

Thanks again. BTW: what does dbfl mean?

Tim

ChocoChick

12-26-2006, 08:35 AM

Net result is a renewed commitment to getting better food on board and keeping it around the house and taking it on travel etc.

That is great news and the best present you could have gotten, to boot. :)

thr61

12-26-2006, 09:03 AM

That is great news and the best present you could have gotten, to boot. :)

I agree. I still gotta know: what's the dbfl mean?

ChocoChick

12-26-2006, 11:36 AM

You have a pm. :)

thr61

12-26-2006, 07:54 PM

Regular Tuesday weigh in had me down a half pound from last week, not bad considering the 36 hours of junk served at my parents' house...

Interestingly, two people I had not seen in a year both told me I looked taller (??) -- not the word I was looking for, but there are a number of much worse choices (fatter, balder, older, take your pick).

Planning a big session tomorrow AM at 6!

thr61

12-27-2006, 05:47 AM

Bench:

125 x 8
135 x 6
140 x 5
145 x 3

Tricep Pushdown:
50 x 8 x 4

Military Press:

55 x 8
60 x 8
65 x 6
70 x 4

20 minutes HIIT on the bike: 5.25 miles

Feels great to be back after missing just one workout! Plus, pushed all of weights to new highs.

thr61

12-27-2006, 06:38 PM

Calories: 1842
Fat: 68
Carbs: 156
Protein: 159

2 Soybran muffins (22 grams of protein)
2 oz OJ

4 oz lean grilled pork

<begin shame mode>
Burger and fries at business lunch -- only at 1/2 fries; thought the burger protein would help -- staggered at totals when logging)
<end shame mode>

Soybran Muffin
1/4 cup cashews
1/4 cup chocolate covered soy nuts

8 oz grilled chicken
mixed greens
no-fat dressing, 2 tbs

I am finally heading out to the supplement store to buy protein powder drink mix with the plan of adding one in the AM and one before bed. That should add about 60 grams of protein, getting me up over 200.

thr61

12-29-2006, 07:53 AM

Squats:

2 warm up sets
115 x 8

125 x 8

135 x 8

145 x 8

Barbbell Curls:

25 per arm x 8 x 4

Crunches: 3 x 25

Exerball crunchs: 3 x 15

20 minutes HIIT on bike: 5.25 miles

Started with designer whey protein shake post-workout and have 46 grams of protein on board by 10 AM today! Also started Met-RX creatine -- 5 grams -- with the shake.

ChocoChick

12-29-2006, 08:32 AM

Happy New Year, thr!

thr61

12-29-2006, 08:43 AM

Thanks. Did you notice the AM protein count? See, I can listen...

:-)

Happy new years as well.

thr61

12-29-2006, 06:57 PM

First day with the protein shakes:

Calories: 2010
Fat: 89
Carbs: 111
Protein: 195

Protein Shake
English muffin with PB
2 oz OJ

cashews
choc covered soy nuts

chicken breast
greens
no fat salad dressing

cashews

ground turkey
tomatoes
lettuce
salsa
Tortilla

Protein shake

Did some shopping today and have tuna back in the house, so at least one of the snacks will now be tuna and not nuts.

thr61

01-01-2007, 07:42 PM

Bench:

135 x 8 (first time using the 45s!)

140 x 6

145 x 3

150 x 2

Tricep Push Down

50 x 8 x 3

50 x 6

Military Press

55 x 8

60 x 7

65 x 5

70 x 3

Took my 7 year old to the movies, so I had to skip the cardio...

ChocoChick

01-01-2007, 08:08 PM

Congrats on the 45's. :)

thr61

01-02-2007, 10:00 AM

Calories: 1658
Fat: 66
Carbs: 137
Protein: 137

2 Soy muffins
2 oz OJ

Half PB sandwich on high-fibre whole wheat bread
Cashews

Beef Jerky

Grilled chicken
Salad
no-fat dressing
Edename Beans

No fat yogurt

ChocoChick

01-02-2007, 11:25 AM

Those calories are really low, THR... Also, be sure to have protein (30g minimum) at each meal. :)

thr61

01-02-2007, 11:42 AM

dbflgirl -- interestingly, my weight remains stuck at 203. I am working hard to avoid eating the junk I used to: zone bars, ice cream, french fries, cookies, etc.
Why, with low calorie intake, does the wieght still hang on at 203?

Hopefully getting back on the protein shakes (I ordered the type you recommended) will help. I will look for some other ways to add healthy calories to get closer to 1800-2000 a day. I don't log my coffee with 1/2 and 1/2 and scant tsp of sugar as it is a pain to do so in fitday. I am probably drinking 3 or 4 cups a day so that is clearly more calories than is being shown.

I do find it interesting that I am benching more than I ever have -- even when I was quite cut at 185 pounds two years ago.

Just trying to be patient and to sort out all the advice I hear and read.

Tim

namtrag

01-02-2007, 11:47 AM

Take 30 g of fat away and you can add 75 g of protein, still end up with about the same calories. Then you would have your a little over your body weight in protein grams.

30 g of fat = 270 calories
75g of protein = 300 calories

In any case, you're doing pretty well, just need more protein.

Any luck with curing the protein powder nausea?

ChocoChick

01-02-2007, 11:55 AM

This goes back to an earlier discussion we had, where we talked about the two schools of dieting thought: one being that as long as calories in are less than calories out, weight loss will follow; the other being that what you eat influences how your body uses those calories and that certain foods (and combinations of foods) do a better job of priming you for weight loss.

I still really don't like your daily menu. :(

2 Soy muffins
2 oz OJ
The muffins are giving you 22g protein? How much sugar? What exactlly is in those soy muffins?

Half PB sandwich on high-fibre whole wheat bread
Cashews
There's very little protein in this meal

Beef Jerky
ok...

Grilled chicken
Salad
no-fat dressing
Edename Beans
This is a good meal!

No fat yogurt
This isn't a meal and can't have but 9g protein at best. How much sugar?

I don't see nearly enough vegetables in your diet nor enough fats. Dietary fat won't make you fat and, especially as we get older, it is essential to hormone production, which has a HUGE effect on weight loss.

I think it is great that you are going to add a pwo shake to your day, but I don't think you are going to see the results you want until you clean up the other meals. You want to have protein and fat at every meal. Have starchy carbs at breakfast, pre and post workout. Then fibrous carbs (aka vegetables) at your other meals. Ditch sugar -- if you have to have it in your coffee, fine, but don't also be having it in the form of oj, ff yogurt, chocolate covered nuts, muffins, etc.

ChocoChick

01-02-2007, 11:58 AM

IdahoViking

01-02-2007, 12:02 PM

This goes back to an earlier discussion we had, where we talked about the two schools of dieting thought: one being that as long as calories in are less than calories out, weight loss will follow; the other being that what you eat influences how your body uses those calories and that certain foods (and combinations of foods) do a better job of priming you for weight loss.

I still really don't like your daily menu. :(

I don't see nearly enough vegetables in your diet nor enough fats. Dietary fat won't make you fat and, especially as we get older, it is essential to hormone production, which has a HUGE effect on weight loss.

I think it is great that you are going to add a pwo shake to your day, but I don't think you are going to see the results you want until you clean up the other meals. You want to have protein and fat at every meal. Have starchy carbs at breakfast, pre and post workout. Then fibrous carbs (aka vegetables) at your other meals. Ditch sugar -- if you have to have it in your coffee, fine, but don't also be having it in the form of oj, ff yogurt, chocolate covered nuts, muffins, etc.
Mama says, "Veggies are the devil!" :p

ChocoChick

01-02-2007, 12:06 PM

IV! Mama also says, don't say anything if you can't say anything nice! We're supposed to be helping him! :mad:

:p

IdahoViking

01-02-2007, 12:10 PM

IV! Mama also says, don't say anything if you can't say anything nice! We're supposed to be helping him! :mad:

:pAm I in deep doo-doo now? Sorry. :(

In all honesty, I think I can safely say that I have eaten more fruits and veggies in the past two months than I had in the previous 10!

thr61

01-02-2007, 12:15 PM

OK, so I can work on the 30 grams per meal (that is 30 x 6) and adding in green veggies: mixed greens, broccoli, green beans, cukes (?), etc.

In terms of more fat, I assume you mean good fats so: nuts, peanut butter, and EVOO -- but what else and how much?

I can keep cutting the sugar (boy, this is getting hard ;-) and will limit my "sweet vice" to 15 grams of 70% dark chocolate a day.

If I can accomplish the above, is this more on target? More importantly, do I get a gold star? : - )

BTW: here are the details on the two items you questioned

Soy-Bran Muffins:

Ingredients include oat bran, Florida Crystals, soy, wheat gluten, oatmeal, and flaxseed.

Nutrition Facts
serving size 1 muffin (as prepared)

Amount per serving
calories121
calories from fat 9
% Daily Value
Total Fat 1.0 grams
Saturated fat 0
Cholesterol 0mg
Sodium 140 mg
Total Carbohydrate 18g
Dietary Fiber 3.1g
Sugars 10g
Protein 11g

Columbo Yogurt:

Calories: 120
Fat: 0
Carbs: 21
Sugar: 15
Protein: 7

thr61

01-02-2007, 12:20 PM

Oh, and I usually add in grated carrots, raisins, and chopped walnuts.

namtrag

01-02-2007, 12:22 PM

ChocoChick

01-02-2007, 12:35 PM

OK, so I can work on the 30 grams per meal (that is 30 x 6) and adding in green veggies: mixed greens, broccoli, green beans, cukes (?), etc.

Yes, this is the ticket. These are nutrient dense, fill you up, give you fiber, improve your sex life, etc.

In terms of more fat, I assume you mean good fats so: nuts, peanut butter, and EVOO -- but what else and how much?

At least .35g per pound of bodyweight and preferably .4g or even more. I'd also like to see some omega 3's in there -- fish or fish oil are your best sources. Salmon is wonderful but tuna is also good (convenient). Walnuts and almonds are the powerhouses of the nut family.

I can keep cutting the sugar (boy, this is getting hard ;-) and will limit my "sweet vice" to 15 grams of 70% dark chocolate a day.

Good! Dark chocolate is wonderful and 15g is just about perfect.

If I can accomplish the above, is this more on target? More importantly, do I get a gold star? : - )

Yes, and a free homework pass. ;)

BTW: here are the details on the two items you questioned

Soy-Bran Muffins:

Ingredients include oat bran, Florida Crystals, soy, wheat gluten, oatmeal, and flaxseed.

That wording makes me nervous. What else do the ingredients include?

Nutrition Facts
serving size 1 muffin (as prepared)

Amount per serving
calories121
calories from fat 9
% Daily Value
Total Fat 1.0 grams
Saturated fat 0
Cholesterol 0mg
Sodium 140 mg
Total Carbohydrate 18g
Dietary Fiber 3.1g
Sugars 10g
Protein 11g

Ack! You're getting 20g of sugar -- and accompanying insulin spike -- with your 22g of protein. How about some eggs? Try 3 whites for every whole (3g protein per white, 6g per whole). You can even buy cartons of egg whites.

Columbo Yogurt:

Calories: 120
Fat: 0
Carbs: 21
Sugar: 15
Protein: 7

Ack again. 15g sugar for a lousy 7g protein. And at night, no less. :(

I'll hunt down a good article on insulin for you and post it here... Back in a bit...

IdahoViking

01-02-2007, 12:38 PM

"Chicken of the Sea" has little 2.8 oz cans of salmon. I keep a cache of them in my office. Great snack, along with 1/2 cup 'fruit-cups' of pineapple.

ChocoChick

01-02-2007, 12:38 PM

Hey DB

Just thought I'd throw that suggestion out. Probably would be better just to add the 75g of protein and leave the fat alone.

I have just seen a lot of people on here eating a lot of fat, but neglecting the protein because they are trying to keep the calories down.

One day last week when I actually was being good, I ate 1620 calories, and had 192g protein, 123 carbs, and 40 fat, thought I had done a good job.

Once again, I thought I was helping, but don't really know enough yet.

Sorry for hijacking.

Hey Mike, no worries... I just hate to see him (or you) go too low on fat because then your body doesn't have what it needs for hormone production and regulation and that can lead to a whole bunch of other problems.

Thr's calories are low enough that he can increase protein without needing to spare fat (especially after he ditches the sugar ;) )

:)

IdahoViking

01-02-2007, 12:41 PM

Hey Mike, no worries... I just hate to see him (or you) go too low on fat because then your body doesn't have what it needs for hormone production and regulation and that can lead to a whole bunch of other problems.

Thr's calories are low enough that he can increase protein without needing to spare fat (especially after he ditches the sugar ;) )

:)
...and collagen formation, white blood cell formation, neuron transmission, nerve cell formation, etc, etc.

thr61

01-02-2007, 12:55 PM

And I thought I had a winner. Plus, we have a LOT of the mixes around the house. Maybe stick with one (to use them up) and add in some other protein.

<<Ack! You're getting 20g of sugar -- and accompanying insulin spike -- with your 22g of protein. How about some eggs? Try 3 whites for every whole (3g protein per white, 6g per whole). You can even buy cartons of egg whites.>>

Unfortunately, I was not raised well and do not like eggs or cottage cheese. Plus, the lactose intolerance thing keeps me off milk sources (everyone else around here blames their genetics -- so I can skip up a level and just blame my parents!)

OK, OK, I will kill the yogurt. Boy, Zone Bars, Peppermint Patties, Yogurt, my new muffins, chocolate-covered soy nuts -- the list of DBFL-banned food grows...

IdahoViking

01-02-2007, 12:58 PM

ChocoChick

01-02-2007, 01:22 PM

Unfortunately, I was not raised well and do not like eggs or cottage cheese. Plus, the lactose intolerance thing keeps me off milk sources (everyone else around here blames their genetics -- so I can skip up a level and just blame my parents!)

No lactose in eggs. And surely you can find some way to eat them that you like -- over easy, hard boiled, scrambled with veggies and cheese, omelets, etc.

How about pancakes made with cottage cheese, egg whites and oats? Don't examine the individual ingredients too much -- they are good (my kids even eat them) and have ni hint of what's in them.

OK, OK, I will kill the yogurt. Boy, Zone Bars, Peppermint Patties, Yogurt, my new muffins, chocolate-covered soy nuts -- the list of DBFL-banned food grows...

You'll like me again when you lose weight. :)

namtrag

01-02-2007, 01:29 PM

DBF

Don't you have a recipe for homemade protein bars which are actually nutritious? THR may benefit from these since he can't eat milk products and doesn't like eggs.

Just thought I remembered someone mentioning homemade protein bars.

IdahoViking

01-02-2007, 01:33 PM

OK, OK, I will kill the yogurt. Boy, Zone Bars, Peppermint Patties, Yogurt, my new muffins, chocolate-covered soy nuts -- the list of DBFL-banned food grows...Wait a minute; aren't Peppermint Patties a veggie?

Please disregard almost everything I post, for I have been informed that I am a fountain of mis-information.

IdahoViking

01-02-2007, 01:54 PM

namtrag

01-02-2007, 02:00 PM

Lots of saturated fat in most of them. I think some are high in carbs as well. Don't get me wrong, I eat them too, they just aren't the best choice, I think they are basically a candy bar with a scoop of protein powder mixed in

ChocoChick

01-02-2007, 02:03 PM

^^^ Mike has it. :)

IdahoViking

01-02-2007, 02:07 PM

^^^ Mike has it. :)The ones I eat have only 3 g of saturated fat/bar, 17 g of carbs with 20 g of protien; that isn't too bad is it?

Although, I would never ever mistake it as a candy bar.

btw - what is sugar alcohol?

ChocoChick

01-02-2007, 03:20 PM

The problem with the bars is not the macros, per se, but that they tend to be little more than candy bars with some poor quality (nostly not very bio-available) protein thrown in. The labeling seduces you into thinking, At least I'm getting some protein, but, in reality, between the low quality and other junk in the bar, very little of it is available to you.

Sugar alcohol (from:http://www.ynhh.org/online/nutrition/advisor/sugar_alcohol.html)

What is sugar alcohol?
Sugar alcohols, also know as polyols, are ingredients used as sweeteners and bulking agents. They occur naturally in foods and come from plant products such as fruits and berries. As a sugar substitute, they provide fewer calories (about a half to one-third less calories) than regular sugar. This is because they are converted to glucose more slowly, require little or no insulin to be metabolized and don't cause sudden increases in blood sugar. This makes them popular among individuals with diabetes; however, their use is becoming more common by just about everyone. You may be consuming them and not even know it.

thr61

01-03-2007, 07:37 AM

Cals: 1885
Fat: 39
Carbs: 211
Protein: 168

Trader Joes' whole wheat bread w/ Peanut Butter
2 oz OJ

Apple
4 oz chicken

6.5 oz tuna with 1 tbs nf mayo and mustard

Beef Jerky (2 servings)

BBQ chicken pizza (I know...)

thr61

01-03-2007, 07:39 AM

Squats:
2 warm up sets of 8

135 x 8 x 2
140 x 8
145 x 8

Abs:
Crunches:
25 x3

Exerball crunch:
15 x 3

20 minutes HIIT on bike

thr61

01-03-2007, 06:57 PM

Cals: 1963
Fat: 90
Carbs: 99
Protein: 194

Whole wheat bread w/PB
2 oz OJ

Beef Jerky
Cashews

Can of tuna
1 tbsp nf may
1 tbsp EVOO
mustard
Stone wheat crackers (4)

Beef Jerky

Grilled Salmon
Roasted Corn
Cukes
Red Peppers

Better on the protein, but I need to go shopping and get some more nuts, veggies (frozen that I can cook quickly) and hopefully the new protein powder will arrive tomorrow.

thr61

01-04-2007, 07:38 PM

Calories: 1944
Fat: 42
Carbs: 172
Protein: 227

2 soy bran muffins (I know, but I gotta use them up)
2 oz oj
almonds

Beef jerky
fat free yogurt

Grilled chicken
Roasted corn

Grilled chicken
Baby carrots

Roasted turkey breast (no skin)
1 slice bread
Roasted beets
Carrots

ON Whey protein shake

I feel stuffed...

thr61

01-08-2007, 09:45 AM

Friday:

Deads:

115 x 8 x 4

Lat Pulldown:

70 x 8 x 4

Barbell Curls:

50 (each) x 8 x 4

Monday:

Bench:

135 x 6
140 x 4
145 x 3
155 x 1

(numbers dropped from last week but no idea why..)

Tricep Push Down:

50 x 8 x 4

Military Press:

55 x 8
60 x 8
65 x 7
70 x 5

The ON Protein Powder is sitting much better, although I am working into it slowly with only one serving a day. Adding a little unsweetend cocoa powder, some coffee and ice helps a lot.

I will be curious about the weight tomorrow, am guessing it will be the same.

ChocoChick

01-08-2007, 10:33 AM

One serving of whey is probably all you need. ;)

thr61

01-08-2007, 10:42 AM

One serving of whey is probably all you need. ;)

I guess it will depend on the day. One serving is 24 grams of protein and there might be days I will need to get 48 in order to make my 200.

The tuna, chicken, beef jerky and salmon all help, but I am assuming doubling is a decent fallback if I have a crazy day. BTW: did you notice the Thursday food? I am guessing it is a day of which you would approve? ;-)

So, taking out the magic DBFL crystal ball, if I can really stay on track with this cleaner approach to eating, stick with my ongoing 3x weekly workouts that have increasing intensity, when might I expect to see some results?

Thanks.

Tim

ChocoChick

01-08-2007, 01:21 PM

haha - I charge more if I have to use the crystal ball. ;)

Are you using ON whey? If so, have it pwo only. The problem with whey is that it is both very fast acting and insulogenic. Those are good qualities immediately post workout but not helpful in the goal of weight loss at other times. So either get a casein-based protein for those times (and it will taste disgusting imo) or have real food.

Thursday is looking better. I'd still like to see some green vegetables in there and more fats (take away from carbs).

thr61

01-09-2007, 06:48 AM

I am using the ON Whey you suggested. I am tolerating it much better.

Are you suggesting using it only on WO days? I have been drinking a shake each morning only.

I would prefer to keep doing this as it is a good way to get AM protein on board.

thr61

01-09-2007, 06:51 AM

My normal Tuesday weigh in was at 205, up from 203 last week. I am intrigued by the fact that in the last month I have eaten better than I have in my entire life (albeit more times per day and lots more protein and lots less sugar) and am holding steady at the same range.

At the same time, I am lifting more and recovering faster. Body is still changing a "bit" but I am hardly ready for photos...

ChocoChick

01-09-2007, 07:18 AM

thr61

01-09-2007, 07:23 AM

Have the whey pwo on days you wo and then first thing -- along with some healthy fats and complex carbs -- on your non-wo days. But don't have it at night.

As for the weightloss, I'd say you are still tweaking things and it can take time to get results. How tall are you?

OK. That makes sense.

I am 6' 1"

My weight through college was, gasp, 155. Various ups after that to a high of about 210 of pure fat. Was down to about 175 two years ago, but with very little muscle.

thr61

01-10-2007, 07:34 AM

Squats:

sets x 8 warm-up -- bodyweight, 45 pounds

135 x 8

145 x 8

150 x 8

155 x 8

Crunches:

3 sets of 25

Exerball Crunches:

3 sets of 15

20 minutes HIIT on bike

I am pushing the intensity on the squats and can see the potential to really pile on the weights. Just being a bit careful with the 45 year old knees, especially given the medial meniscus tear repair of 3 years ago.

I want to start pushing my program harder by start of February, likely plan is to add one more exercise per day. I wonder if my intensity is part of the issue with being stuck at a weight level and appearance.

thr61

01-12-2007, 05:40 AM

Upped all of my weights:

Deads:

135 x 8 x 4

Lat Pulldown:

75 x 8 x 4

Barbell curls:

30 (per arm)

8 x 2 sets
6 x 1 set
3 x 1 set

20 minutes HIIT on bike.

thr61

01-15-2007, 06:42 PM

Bench:

135 x 8
140 x 7
145 x 4
150 x 2

No idea how I managed that set with 155 a couple of weeks ago -- must have been a freak event.

Tricep pushdown:

60 x 8 x 4

Military Press:

55 x 8
60 x 8
65 x 6
70 x 4

20 minutes HIIT on bike.

Worked out late today as family was in Maine for the weekend. Couple of "bad" meals -- pasta, meatballs and red sauce one night and 2 pancakes for breakfast one morning. Still, staying with friends one can't be completely rude.

Interested to see what the scale says tomorrow on the regular Tuesday weigh-in. Still very frustrated at the belly fat that keeps hanging in there, although shoulders, chest, and arms are showing some signs of the work. My wife, the doctor, is not thrilled with all the protein and keeps wondering when my kidneys will shut down. : - ) That and the cost of all this food!

Hopefully there will be some break-throughs soon, as this is the hardest I have worked in my life in terms of food and diet and it has been almost four months. I think in that entire time I have missed one or maybe two workouts total.

thr61

01-16-2007, 07:26 AM

namtrag

01-16-2007, 10:37 AM

THR

Food is looking good, so are workouts. If you aren't losing, think about cutting the carbs down some, don't sacrifice the protein.

I know a lot of people disagree with cutting calories, but since I dropped mine a little (1600-1700) most days and stopped cheating, I have dropped like a rock. 7 lbs in 2 weeks. But I am still getting at least 200 g of protein per day. I eat 6 times a day, 3 real meals, 3 protein shakes with water and ice(banana only in the post workout one). I don't eat a lot of fat, but I am taking 2 1,000mg EFA capsules per day, and 2 CLA capsules per day. It's working for me so far, but everyone is unique.

Get your carbs from broccoli, cauliflower, carrots, sweet potatos, brown rice (small portion of 1/2 cup), etc and not from bread or muffins.

You will get there, it has taken me a long time too. Just keep doing it consistently, your body will give in sooner or later.

ChocoChick

01-16-2007, 04:21 PM

Weight is holding steady in the 203 to 205 range. Today was 204.5. I guess the good news is that is not going up. I guess I need to dig into the "how to measure body fat" debate to see if I am actually turning fat into muscle.

I also want to to recheck my daily requirements for height, activity, age, etc. and then work to cut it by 2 or 300 calories per day. This will require high vigilance with fitday, but I will try it for a month and see how it goes.

How are people generally measuring body fat %? I have read multiple threads here on this and there seems to be no agreement at all other than water submersion which is not exactly practical on a week to week basis.

Also, what is the best site for determining daily caloric needs? Lots of debate here as well?

Autopsy is the only 100% effective way to measure bodyfat. It does have its downsides, though. ;)

Ok, seriously - pick a method that you can perform reasonably well and stick with it. The absolute number is not important, only the trend. You could take measurements, for instance, and either plug them into a measurement-based calculator or just compare month on month. Taking pics at regular intervals will also help.

First on is last off, so odds are your belly fat will be the most stubborn.

I don't see any recent meals posted (i.e., a whole day's worth) so I can't comment there. You don't need protein to be more than 1.5g/pound and even that can be a lot (not going to start a protein debate here but will say that if you are getting that much you are more than adequately covered imo).

Seems to me that if you are neither gaining nor losing then you have found your maintenance level of calories. Subtract 15%-20% from that for weight loss. I wouldn't go lower than that becase you risk losing muscle, stalling your metabolism and a bunch of other not-so-pretty things.

That said, are your weigh-ins typically on a day where you've eaten clean for the previous 3-4 days? Or do they often follow -- as this one did -- a cheat? The reason I ask is because it's not uncommon to hold water immeidately after a cheat, which can easily bump the scale by 2-4 pounds, thus obscuring your weight loss.

thr61

01-16-2007, 07:12 PM

Not a bad day, but I can see some areas for improvement which I will note.

Whole wheat english muffine with PB
2 oz fresh OJ
ON Natural Gold Whey shake

fat free yogurt
soy muffin
(this meal should have been something more like beef jerky or chicken and some fruit)

can of tuna w/ 1 tbsp lo-fat mayo, 1 tbsp EVOO, 3 tsp mustard
baby carrots

1/4 cup almonds

2 chicken skewers (48 grams protein)
raw red pepper
raw cucumber slices

Totals:

Cals: 2144
Fat: 103
Carbs: 150
Protein: 161

I am guessing if I can cut back the carbs and get closer to 1800 calories per day, I will start to see some losses. I actually don't care all that much about the actual number, just the belly fat that has been around way too long.

In order to keep up the protein, what about adding in a second whey shake during the day?

ChocoChick

01-16-2007, 07:50 PM

thr61

01-17-2007, 06:11 AM

Are you sure about those calories? It doesn't look that high to me. I'm also not clear where you are getting 104 grams of fat from?

The only meal I don't like is the one with the soy muffin and the sugared yogurt. I think you can do better there and you seem to be agreeing.

I think your protein is fine where it is and would limit whey to pwo.

DBFLGirl -- boy, you are good. I mis-logged one item in fitday (no, I did not eat a full CUP of lo-fat mayo!) and so the break-out is really as follows:

Cals: 1601
Fat: 58
Carbs: 113
Protein: 160

Better numbers, for sure. Just need to get rid of the yogurt and muffin and add in some more good fats. See, I can learn... : -)

thr61

01-17-2007, 06:15 AM

Squat day --

1 warm up set with BW only
2nd warm up set: 75 x 8

145 x 8
150 x 8
155 x 8
160 x 8

Crunches: 3 sets of 25

Exerball lift crunch: 3 sets of 15

20 minutes HIIT on bike.

Legs were pretty heavy on the bike after the squats. Had trouble keeping rpms over 100 during the 30 second sprint intervals -- this only happens on squat day.

ChocoChick

01-17-2007, 06:55 AM

THR, If you can do 20 minutes of true HIIT after squat day, then you are not squatting right.

I would hit the weights hard on leg day and leave cardio to your non-leg days.

thr61

01-17-2007, 08:11 AM

THR, If you can do 20 minutes of true HIIT after squat day, then you are not squatting right.

I would hit the weights hard on leg day and leave cardio to your non-leg days.

You are probably right. Perhaps up the intensity on the squats, add another leg routine (suggestions anyone?), and then make up the cardio on a non-lifting day. Having a cardio-only day will allow me to hit it hard and not have much hold-back from the WO I just comleted.

My only concern on pushing harder on the squats are my almost-46 year old knees. I had a medial meniscus repair 3 years ago and that knee is still a bit creaky, although I have no trouble skiing on it.

ChocoChick

01-17-2007, 08:43 AM

If you go below parallel on squats you will get the most out of the movement and put the least strain on your knees. Other options include:

hack squats
leg press
sumo squat
sldl or rdl
good mornings
bulgarian squats (you will hate me forever if you do these)
lunges, especially traveling
leg curls - seated, lying or kneeling
step-ups (see above comment re bulgarian squats)

Those are my favorites. I am sure others can suggest more.

IdahoViking

01-17-2007, 09:03 AM

If you go below parallel on squats you will get the most out of the movement and put the least strain on your knees. ...I bought one of those cheap folding metal chairs (like you use with card tables, etc) to help my squats. It's the perfect height to let me know when I've gone down to slightly below parallel; if I go any deeper my knees are in a world of hurt.

namtrag

01-17-2007, 09:16 AM

THR

Go deep on the squats, just use less weight. Your legs will kill you the first couple of days after you go deeper, but it's worth it.

Here are some of the other leg things I do or have done occasionally:

1 leg at a time leg curls are killer.

Step ups onto a bench press height bench: 3 sets. Do 25 with one leg, then switch and do 25 with the other leg. Hold a plate or a db for extra challenge. (This is a killer, gets you winded really quick).

Speed squats. Get right in the middle of the cable crossover so that you are facing straight ahead (not facing either weight stack). Put a bench behind you. Grab the handles of the low pulleys with maybe 40 lbs to start. Then hold the handles while you do 50 quick squats, low enough to touch your ass to the bench, then rest for a minute. do 2 more sets. Make sure you keep your upper body farirly perpindicular to the ground.

Leg presses with your feet in various different positions: wide, narrow, feet at 45 degrees with toes out, 45 degrees with toes in, 1 leg at a time, etc.

All of the above are great fun if you are a masochist!

thr61

01-17-2007, 05:49 PM

Whole wheat english muffin w/PB
ON Whey shake
2 oz fresh OJ

walnuts
almonds
beef jerky

chicken
baby carrots

almonds

6 oz lean sirloin
3 oz roasted potatoes
raw cucumber
baby carrots

Totals:

Cals: 1790
Fat: 77
Carbs: 101
Protein: 173

thr61

01-18-2007, 05:13 PM

Well, today I took my staff out for our annual post-holiday and new year lunch. Even with the fancy restaurant and many tempting food options, managed to keep things in resonable control.

The details:

whole wheat english muffin with PB
2 oz fresh oj
ON Natural Whey shake

Beef Jerky
Almonds

8 popcorn shrimp (better than a plateful -- damage: 39 cals, 2 grams fat)
Grilled salmon
Roasted sweet potato slices
Steamed broccoli
SMALL apple crisp thing (used apple pie to measure: 140 cals, 5 fat, 23 carb)

Steamed shrimp
ground lamb on roasted pita
curried cauliflower (first time in years -- pretty good)

Totals:

Cals: 1749
Fat: 68
Carbs: 135
Protein: 152

Not bad considering the tiny bit of fried food and the apple crisp! I guess I have the potential to learn...

namtrag

01-18-2007, 05:42 PM

Be proud of yourself, that really took some control!

thr61

01-19-2007, 05:30 AM

Thanks Mike. I am certainly looking at menus in a whole new light these days. In retrospect, I can think of a couple of places where I could have improved the meal out even more, but not bad for start.

thr61

01-19-2007, 05:35 AM

Deads:

1 set of 8 using BW
55 x 8 warm-up
145 x 8 x 3

Lat Pull Down:

1 set 75 x 8

85 x 8 x 3

Barbbell Curls:

30 pounds per arm
2 sets of 8
1 set of 7
1 set of 4

20 minutes HIIT on the bike.

Feeling much better with the deads this week and pleased to see the weight going up on the lat pull downs. Doing a good 5 minutes of stretching before the deads seems to make a difference -- can't imagine the shock to the lower back of falling out of bed at 6 AM and then hauling up 145 pounds.

thr61

01-22-2007, 07:00 AM

Bench:

Warmup: 55 x8

145 x 6
145 x 4
150 x 3
155 x 2

Tricep Pressdown:

60 x 8 x 4

Military Press:

55 x 8
60 x 8
65 x 6
70 x 5

20 minutes HIIT on bike.

Can't figure out why the bench numbers are going DOWN. I had a WO a few weeks back where I could do 155 x 8 and am now thanking my power-rack for the safety bars at 2 reps of the same. I am lifting heavier than ever before and the other weights seem to be going up, but this bench thing is curious.

Tuesday weigh-in looms. However, my wife did point out several bands of muscle in my upper abs, lower chest that have not been present for while (and this was at 10 feet away and without her glasses!)

ChocoChick

01-22-2007, 02:28 PM

I am no expert on warm-ups, but I think your warm-up scheme is not good and you ae using to much "steam" there and not leaving enough for your working sets.

You might want to post in the main forum for more feedback but I have a feeling that this is where your problem is.

namtrag

01-22-2007, 02:57 PM

Try warmup just with bar, or do a couple of sets of pushups, just to get limber. Maybe try working sets as follows: 115,135,145,155,155

Just throwing it out there for you to consider, I certainly am no expert. I do try to do a couple of working sets at lower, but not extremely light amounts, then I move up to my high end of my capabilities. Seems to work out ok for me.

thr61

01-22-2007, 07:24 PM

Whole wheat toast with PB
ON Natural Whey shake
2 oz OJ

Beef Jerky
Almonds

2 Trader Joe's chicken skewers
1 cup steamed green beans

Cashews

Grilled salmon with soy and garlic
Roasted broccoli
Roasted potatoes

Totals:

Cals: 1861
Fat: 73
Carbs: 134
Protein: 171

What do you think dbflgirl?

ChocoChick

01-22-2007, 08:16 PM

Looks pretty good. Not sure what is in the TJ's chicken skewer.

Where does your workout fall in that scheme? Are you eating before and after?

thr61

01-23-2007, 07:00 AM

Looks pretty good. Not sure what is in the TJ's chicken skewer.

Where does your workout fall in that scheme? Are you eating before and after? << the workout is first thing at 6 AM. Hard enough to be awake at that hour and so I don't eat until after. I do go through a bunch of water while working out.>>

The skewers are 100% white meat with some sort of chipolte rub on them. I pulled the dietary info right from the package:

Amount Per 1 serving
Calories 130
Calories from Fat 10.8

Total Fat 1.2g 2%
Saturated Fat 0g 0%
Polyunsaturated Fat 0.6g
Monounsaturated Fat 0.6g
Cholesterol 55mg 18%
Sodium 750mg 31%
Potassium 440mg 13%
Total Carbohydrate 3g 1%
Dietary Fiber 1g 4%
Protein 24g 48%

ChocoChick

01-23-2007, 07:22 AM

<< the workout is first thing at 6 AM. Hard enough to be awake at that hour and so I don't eat until after. I do go through a bunch of water while working out.>>

You know what I am going to say, right? Ok, so no need for me to say it. :)

ChocoChick

01-23-2007, 07:24 AM

Eat!!!!

Sorry... couldn't resist. :o

thr61

01-23-2007, 07:27 AM

You know what I am going to say, right? Ok, so no need for me to say it. :)

Uh, eat something before the workout?

What is the physiology behind this? Working out after eating doesn't sound like much fun -- I mean, I can switch my schedule around a bit, but pushing weight and a HIIT on the bike with food on board is a turn-off. Maybe just something small (asked in a pleading voice like my 2 year old's!)

ChocoChick

01-23-2007, 07:34 AM

The physiology is that you have been fasting for 8 hours or so (depending on when your last meal was) and that your body needs energy for muscle growth. So when you hit the gym on empty, your body only has one real choice for energy -- your protein stores, aka the muscle on your body. So your body breaks down muscle to create protein to fuel your weight lifting. This limits your growth (the good kind) and creates a state of catabolism (http://www.google.com/search?hl=en&lr=&rlz=1T4GGLJ_enUS173US173&defl=en&q=define:catabolism&sa=X&oi=glossary_definition&ct=title). This is not what you want.

Something small that can work: plain yogurt with a scoop of protein powder and some raw oats. Eat like cereal.

thr61

01-23-2007, 12:52 PM

thr61

01-23-2007, 12:54 PM

203.8 sigh...

ChocoChick

01-23-2007, 01:46 PM

How about an ON Whey shake? Or a piece of toast with PB?

How about a shake and the toast... but no pb here. Or put the shake in milk.

ChocoChick

01-23-2007, 01:47 PM

203.8 sigh...

Hmmm. I don't remember if you've had bloodwork done, i.e., hormone panel (including thyroid)?

thr61

01-23-2007, 06:36 PM

Getting the bloodwork done on Friday. We'll see..

Question: why no PB on the toast pre-workout? Can i use butter?

thr61

01-24-2007, 05:32 PM

Writing from NYC on business. Left the house way early to catch the train into the city and was not able to do the usual 6 AM WO. However, I was in luck and got an early check-in at my hotel and was able to hit the gym before my 2 PM meeting.

Interesting experience: all sorts of high-tech weight machines there -- ab isolation, two kinds of curls, lat pulldown, a very scary looking tricep thing. However, today was squat day and I could not find a damn machine that would produce that range of motion or load.

So, I improvised:

1 x 8 x 100 (2 50 lb dumbbells)
1 x 8 x 90 (45s)
3 x 8 x 80 (40s)

I could do the 50s but could not get them up to my shoulders after the first set!

Bench step-ups with 25 lb db

20 per leg x 3 sets

crunches:

3 x 25

Knee raise crunches:

3 x 15

Plus I began it all with a 1.5 mile walk from the train to the hotel dragging luggage. Next time, I will ask if they have a power--rack before I make my reservation...

ChocoChick

01-24-2007, 06:55 PM

Getting the bloodwork done on Friday. We'll see..

Question: why no PB on the toast pre-workout? Can i use butter?

pb is better than butter. Go for it.

thr61

01-26-2007, 06:28 PM

Total cholesterol: 212

Triglycerides: 68

HDL: 54

LDL: 144

Fasting blood sugar: 91

TSH: 2.13

I am told this is pretty good for an almost 46 year old guy. Doesn't explain the stuck at 203 syndrome, though....

namtrag

01-26-2007, 07:11 PM

All good, except LDL is a little high. It is supposed to 100 or less. Fish oil is supposed to help. Your HDL is great, as are your triglycerides.

thr61

01-29-2007, 10:28 AM

Missed the Friday workout due to travel and a sick 2 year old. Spent the weekend catching up and never had the time to fit it in. I think this is the 2nd or 3rd miss in 5 months.

Today:

Bench:

135 x 7
140 x 6
145 x 3
155 x 1

(No idea why I am stalled on the bench. Maybe I should stop the progressive and work on even sets at something like 135)

Tricep push down:

60 x 8 x 3
60 x 6 x 1

Military press:

55 x 8
60 x 7
65 x 6
70 x 5

My wife is at a conference and so I had to get kids out the door for school. No time for the 20 minutes of cardio. I did EAT before my workout (i slice of toast and an ON Whey shake) -- not sure if I noticed the difference, but we will see.

In general, feeling a little stuck. Maybe time to change the routine around a bit or figure out how to push the intensity.

Tuesday weigh in dead ahead...

ChocoChick

01-29-2007, 10:54 AM

thr61

01-29-2007, 11:06 AM

Did they measure free T3 and T4? If not, the TSH reading is useless, altough it is nonetheless elevated. Here is some reading for you. http://www.drrind.com/thyroidscale.asp#introtests

Also, you can info on adrenal fatigue on that same site.

I will have my wife check to see if they tested the T3 and T4 levels. It appears normal is 1.5 -- and so I am .63 over that. What are the implications of having a slightly too high TSH level? I read the article you sent, but could not come to a final conclusion.

Thanks.

ChocoChick

01-29-2007, 12:11 PM

I will have my wife check to see if they tested the T3 and T4 levels. It appears normal is 1.5 -- and so I am .63 over that. What are the implications of having a slightly too high TSH level? I read the article you sent, but could not come to a final conclusion.

Thanks.

Well, that's the problem. On first blush, an elevated TSH suggests hypothyroid. But without the T3 and T4 readings, this is just a guess.

Have you ever monitored your body temp? I wrote about it here. It's free and easy.

thr61

02-07-2007, 07:47 AM

Been straight out with my business and sick kids, but finally have a chance to post.

Workouts continue as usual, although I am thinking of posting to the general over 35 group to see if I need to make any changes. For some reason I am hitting a plateau, especially on bench, and am not seeing the progress I had at first. I do think that sticking with the basic compounds I am currently using: bench press, military press, tricep pushdown, squats, bench step-ups (thanks for this new form of pain dbfl!), lat pulldowns, barbell curls, deadlifts, and crunches.

My diet is 100% cleaner than it was 3 months ago and my Tuesday weigh-in had me at 202 which is the lowest since starting out.

I do feel stuck and am seeing the weights just staying at the same point. I have compensated by adding sets with slightly reduced weights, but wonder if a modification to the program might help. Perhaps this is also a result of having worked as hard as I can for five months and needing to reset expectations.

My goal/promise is to push as hard as I can for the next 4 weeks as my 46th birthday is on March 8th. No matter what, I will post a before and current picture on that date and hope that I have made enough progress to not make this a painful experience.

Any tips, thoughts or encouragement will be appreciated.

Thanks.

ChocoChick

02-07-2007, 12:49 PM

Great news on the weight loss. :)

Are you eating enough to support growth? By all means, post your routine to the main forum for feedback, but I bet you hear that a lot of it comes down to nutrition! :D

IdahoViking

02-07-2007, 12:52 PM

Well, that's the problem. On first blush, an elevated TSH suggests hypothyroid. But without the T3 and T4 readings, this is just a guess.

Have you ever monitored your body temp? I wrote about it here. It's free and easy.That link doesn't seem to work. I'm rather curious myself, since my normal body temp is only 96.4.

thr61

02-07-2007, 03:20 PM

Well, I am less fixated on my growth than the fact that I feel like I am lifting less than I was a month ago. I have compensated by adding sets and still lifting to failure, but I figured the numbers would keep going up.

I need to go back to food logging, but am certainly working hard on the protein and am now having an ON whey shake before lifting in the AM.

I plan to post my routine in the main over 35 section and see if there are any ideas. The main routines section scares me....too many 22 year olds and people benching 400 and squatting 650....

: )

ChocoChick

02-07-2007, 05:53 PM

I need to go back to food logging, but am certainly working hard on the protein and am now having an ON whey shake before lifting in the AM.

Have you dropped carbs? That is the first thing that comes to mind when you say you are losing strength and/or hitting a plateau.

ChocoChick

02-07-2007, 05:55 PM

That link doesn't seem to work. I'm rather curious myself, since my normal body temp is only 96.4.

Try this (http://forum.bodybuilding.com/showpost.php?p=15250971&postcount=85).

Sorry.

thr61

02-07-2007, 06:59 PM

Dave76

02-08-2007, 04:07 AM

Hi, I read your post in the main section. I really was somewhat puzzled so I came over here and read through this entire thread. I have a couple of suggestions.

Try eating some carbs in the two meals after your weight training session. I am a big believer in a PWO shake with whey and dextrose. Drink this immediately after working out. About an hour later, eat a meal with some lower GI carbs. I work out at night, so I usually eat about two cups of brown rice along with some chicken breasts. Since you work out in the morning, you probably won't want the rice!! Maybe oatmeal with some kind of protein source. You can mix some protein powder with the oatmeal, maybe.

The idea is to replenish your glycogen stores which have been depleted by the weight training. It is the ONLY time of the day that I eat high GI carbohydrates. High GI carbs give you an insulin spike. The only time you really want that is after weight training. It helps to refuel the muscles.

For the rest of the day, eat mainly protein/fat meals. You can eat lots of green vegetables during the rest of the day. Brocolli is one of my staples. I guess I'm a little odd, but I actually like brocolli. Yes, the green vegetables are carbs but they are low on the GI scale and you have to eat a ton of them to really get any calories.

If you follow this system of eating, you are essentially carb cycling. You won't eat many carbs on your non workout days.

It's just a suggestion and it's worked really well for me. *sits back to see if dbflgirl rips it apart* ;)

As for your weights, I truly am puzzled. I only bench about 170, so I'm right there in your ballpark. My dead lift is at 320 and I squat 225. Those are not big numbers and are nothing to brag about! I'm just trying to show you why I'm so puzzled about your numbers. Everyone is different, of course, but nearly everyone's squat and DL are far bigger than their bench.

I do like your routine using mainly compound lifts! I am a huge believer in compound lifts being the core of a workout. I'd go so far as to say that, for most of us who will never be competitive bbers, compound lifts are the only thing we'll ever need to do.

There's a thread over in the Workout Program forum on the "Rippetoe routine". It's the top sticky on the page in that forum. Go read that thread. I think you could do well on that program, but I'll have to tell you that I'm biased. I am a member of Mark Rippetoe's gym. Even if you don't want to go on that program, there is lots of good weight training information in the thread. I'm thinking that maybe your form is wrong or something on the squat and deadlift and that's why they're lagging. The thread has lots of information on form.

I'll stop now as I'm only rambling at this point. I hope I've been at least a little bit of help to you!!

ChocoChick

02-08-2007, 06:43 AM

Yup, way less carbs since starting to eat clean. Maybe one piece of whole wheat toast with PB to start the day. Rice 1 or 2 times a week. No pasta at all and very few other grain-based foods. Focus has been on protein and veggies.

This is really getting complicated!

It seems complicated but it isn't really. You want to surround your workouts with starchy carbs. What works well is to have them at breakfast, pre workout and post workout. Another alternative is to have them pre-workout, post workout, and post-post-workout. This latter approach is what Dave is suggesting. Either one will work. What's important to keep in mind is that it is not about eliminating carbs, but timing their intake so that they work for you.

Can you post up a day's eating, including mealtimes and macros? I wouldn't stop logging your food until you have it down. I still log my meals into Fitday.

thr61

02-08-2007, 07:17 AM

<<As for your weights, I truly am puzzled. I only bench about 170, so I'm right there in your ballpark. My dead lift is at 320 and I squat 225. Those are not big numbers and are nothing to brag about! I'm just trying to show you why I'm so puzzled about your numbers. Everyone is different, of course, but nearly everyone's squat and DL are far bigger than their bench.>>

To respond, the bench at 155 represents the last 2 sets of 5 and I am generally only able to get out 3 or 4 reps. I seem stuck at this weight and can't seem to get more reps. I have not tried going up and doing even fewer reps (like 1 or 2) or starting high (at 155) and doing fewer reps/sets overall.

In terms of squats, I am 2 years post arthoscopic knee repair (badly torn medial meniscus) and so I am a little leary of pushing the weight. I am sure I could do more, but also don't want to blow out my knees again. I will check with my surgeon and see what he thinks.

Deads are another story: I work hard on form, but again am a bit nervous about blowing out my lower back. I have been doing them from the lowest safety bar setting in my rack, not straight from the floor. I can feel the stress on my lower back as I do them and so again have not pushed the weight. Perhaps I should have someone watch me to make sure form is correct as I know this is the key factor in not getting hurt.

I will take a look at Riptoe's and think about mixing it up a bit. I agree that I want to stick with compounds as I don't have any plans to compete -- just a strong desire to look better at 46 than I did at 35!

thr61

02-09-2007, 05:40 AM

Deads:

155 x 5 x 5

Lat Pulldown:

80 x 8 x 4

Dumbbell Curls:

30 per arm x 8 x 4

thr61

02-09-2007, 04:40 PM

OK, here you go:

6 AM: ON shake and one soy bran muffin

6:15 - 7:15: workout (details in post above)

7:45: 2 oz fesh OJ and one slice whole wheat bread with trader joe's PB

9:45: 1/4 cup cashews and 1/8 cup walnuts

12:00: 1.5 medium chicken breasts grilled, 1 raw orange pepper

3:00: .5 chicken breast, 1/4 cup cashews

6:30: 1 can tuna, with 1 tbsp lo-fat mayo, 1 tbs EVOO, 2 tsp mustard, lemon juice and black pepper, 15 baby carrots

Totals:

Cals: 2009
Fat: 90
Carbs: 100
Protein: 207

What do you think? <braces for let-down>

ChocoChick

02-09-2007, 07:47 PM

6 AM: ON shake and one soy bran muffin

ok

6:15 - 7:15: workout (details in post above)

7:45: 2 oz fesh OJ and one slice whole wheat bread with trader joe's PB

Where's the protein? Add another shake here. How about some oats rather than the bread?

9:45: 1/4 cup cashews and 1/8 cup walnuts

What's this? A meal is protein + carb + fat. Have a starchy carb (oats, rice, potato) at this meal.

12:00: 1.5 medium chicken breasts grilled, 1 raw orange pepper

Ok.

3:00: .5 chicken breast, 1/4 cup cashews

Have a green veggie in lieu of the nuts here.

6:30: 1 can tuna, with 1 tbsp lo-fat mayo, 1 tbs EVOO, 2 tsp mustard, lemon juice and black pepper, 15 baby carrots

ok

I'd like to see some EFAs in here as well as a pre-bed meal... say at 8:30 or 9. Maybe some cottage cheese + walnuts (or almonds). 11 almonds or 7 walnut halves.

ChocoChick

02-09-2007, 07:48 PM

p.s. How do you fit a walnut into a 1/8 cup measure? Are you grinding them up?

thr61

02-14-2007, 09:58 AM

Super busy at work -- still on track with the workouts, just some trouble logging.

Anyway,

Monday:

Bench:

145 x 8
150 x 6
155 x 3
160 x 1 (new high)

Tricep Pushdown:
70 x 8 x 3
75 x 8 x 1

Military Press:

65 x 8 x 2
70 x 7 x 1
75 x 6 x 1

Tuesday weigh-in: 202.2 (still down even after a less than stellar food weekend -- had a kid-free weekend away with my wife and ate out a bunch)

Wednesday workout:

Squats:
warm up
155 x 8 x 2
160 x 8 x 1
165 x 8 x 1 (new high)

Bench step-ups:
20 per leg x 3 sets with 2 25 lb dumbbell

Abs:
Crunches 3 x 25
Exerball crunch 3 x 15

Still debating changing out for a new routine and need to dig a little deeper into the thyroid issue. Am continuing to be amazed that the belly hangs in there even with the increasing intensity of my workouts.

Just over three weeks until 46...

thr61

02-14-2007, 10:00 AM

p.s. How do you fit a walnut into a 1/8 cup measure? Are you grinding them up?

I am using pieces...

namtrag

02-14-2007, 10:06 AM

Congrats on the PB on the bench!

thr61

02-14-2007, 10:16 AM

DBFLGirl: what's an EFA?

Also, other options for pre-bed meal -- I was not raised correctly and tend towards a somewhat limited diet 9plus am lactose intolerant). So, I don't eat eggs, cottage cheese, or oatmeal which seem to be the staples around here.

Will eat most green veggies (love roasted broccoli) and do well with fish, nuts, etc. The double ON shake on workout day is a bit rough on the gut and I may need to cut that back. I have to believe that nutrition is what is holding back the loss of my gut (I am not so worried about the scale these days), but still find it hard given that I am eating the best I have EVER eaten in my entire 45.9 years on the planet.

Thanks.

namtrag

02-14-2007, 10:32 AM

EFA's are essential fatty acids. Don't know much about them except they are really good for your heart.

Fish oil, flax seed

ChocoChick

02-14-2007, 10:56 AM

DBFLGirl: what's an EFA?

Essential Fatty Acid.

Also, other options for pre-bed meal -- I was not raised correctly and tend towards a somewhat limited diet 9plus am lactose intolerant). So, I don't eat eggs, cottage cheese, or oatmeal which seem to be the staples around here.

It's not too late -- you can learn to eat these things now. Really! Or you can stick with other kinds of food -- any slow digesting protein and healthy fat will do. How about plain yogurt with some sweetener and fruit? Yogurt tends to have very little lactose so this is a possibility for you. Alternately, you can just eat some fish or chicken and some nuts.

How about starting with some pancakes? These will incorporate oats, eggs and cottage cheese but I am betting you will like them (besides, I am sure you eat eggs when they are inside cake, don't you?).

Health Pancakes
4 egg whites
½ cup uncooked oatmeal
4oz 2% cottage cheese
1 packet Splenda
½ tsp vanilla extract
1/8 tsp nutmeg (optional)
¼ tsp cinnamon (optional)
½ tsp baking soda

Put all ingredients except oatmeal in a blender and blend. Add oatmeal and blend until smooth. Cook as you would regular pancakes. Serve with sugar-free syrup or fresh fruit.

namtrag

02-14-2007, 11:30 AM

Might be a candidate for egg protein powder for your 9 pm snack. It's really tasty

thr61

02-19-2007, 08:08 AM

Friday:

Deadlift:

185 x 5 x 4

Lat pulldown:

80 x 8 x 4

Dumbbell Curls:

30 (per arm) x 8 x 2
30 x 6 x 2

Monday:

Bench:

145 x 7 x 1
150 x 5 x 1
155 x 3 x 1
160 x 1

Tricep press:

70 x 6 x 4

Military Press:

65 x 7 x 1
70 x 7 x 2
75 x 6 x 1

I am researching two possible new routines this week. Either Riptoe or this T-Nation 3 day full body workout:

http://www.t-nation.com/readTopic.do?id=508031

Any comments or suggestions on either of these will certainly be appreciated.

I need to return to logging food -- work and family has been just too crazy these past few weeks. Only 2.5 weeks until I turn 46...

thr61

02-21-2007, 05:19 PM

Squats:

1 warm up set
185 x 5 x 5

I find that I have trouble going deep enough without leaning forward. ANy suggestions?

Bench step ups with 20 lbs in each hand

15 x 3 each leg

I cut the weight and reps so I could do a full set on each leg without stopping

Crunches:
3 x 25

Exerball raises:
3 x 15

Will be away From late morning tomorrow until Sunday so plan to do my Friday workout tomorrow AM early. Not ideal, but better than skipping. Will hopefully get in some skiing on Friday and Saturday -- very interested to see how my thighs respond now that I am going squats.

thr61

02-22-2007, 02:35 PM

Deads:

185 x 5 x 4

Lat Pulldown:

90 x 7 x 4

Dumbbell Curls:

30 per arm

2 x 8
1 x 6
1 x 5

It is snowing here at our rental house! Skiing tomorrow!!

thr61

02-23-2007, 02:57 PM

I can now report that 6 months of squats did not produce any significant reduction in how much my quads burned while skiing today! Did put in about 5 hours of solid black and double black diamond skiing in 10" of fresh powder. It doesn't get much better...

thr61

02-26-2007, 04:11 AM

Bench:

145 x 7
145 x 6
145 x 4
145 x 3

Tricep Pushdown:

70 x 6
70 x 5 x 3

Military Press:

65 x 8
65 x 7
75 x 5
75 x 4
75 x 5

Still working on the new routine. Plan to start it next Monday.

thr61

03-05-2007, 07:58 AM

Have been gone a week with a nasty cold that had me miss two workouts and a death in the family that had me out of town for several days -- family needed the attention more than the iron in my basement.

Did not have the time to put together a new workout. The research I am doing feels like there are TOO many options. I will repost to the general over 35 board to come up with a new yet simple workout plan.

Today was monday, so the workout was:

Bench:

165 x 2 (new PB -- mainly because I misread the weights on the bar!)
145 x 6 x 2
155 x 4 x 1

Incline DB flyes:

30 per arm x 8 x 1
35 x 8 x 3

( a new addition and it felt great -- only problem is that I don't have anything bigger than 35s so I guess I need to go shopping)

Tricep pushdown:

70 x 6 x 1 (lousy form)

60 x 6 x 3 (better form and isolation of the exercise

Military press:

65 x 6 x 3
75 x 5 x 1

I have not been doing cardio for several weeks now and need to get back to it. Interested in thoughts on an approach. Right now, my plan is to do 30 minutes at least 2x weekly on my non-wo mornings. I will probably switch between the bike and treadmill just to mix it up.

46th birthday is only 3 days away and I promised to post before and current photos. Still planning on it, despite serious reservations...

Finally, have a good food plan in place now thanks to DBFLGirl. Will keep the log posted.

Good to be back!

ChocoChick

03-05-2007, 08:11 AM

Nice to see you back. I thought I'd run you off! :eek:

Sorry to hear about the death in your family.

Shopping for new weights is good. :)

thr61

03-05-2007, 06:20 PM

Workout day.

ON shake
Whole wheat toast with natural PB
ON Shake post WO

Beef Jerky
Apple
1/4 cup cashews

Chicken breast
Cucumber

1/2 chicken breast
1/4 cup cashews

Trader Joe's thin crust veggie pizza (1 serving)
Mixed veggies steamed

Totals:
Cals: 1869
Fat: 73
Carbs: 127
Protein: 183

thr61

03-06-2007, 06:46 AM

30 minutes on the bike using heart rate monitor. Worked at target heart rate of 115.

New plan is to do cardio like this on Tuesdays and Thursdays instead of on WO days.

Weigh-in was, unfortunately, 205...

thr61

03-06-2007, 07:09 PM

ON Shake
Whole wheat bread with natural PB

1/2 chicken breast
baby carrots
1/4 cup cashews

Steamed green beans with lo-fat dressing
1.5 chicken breast

Baby carrots
1/4 cup cashews

Can of tuna with 1 tbsp lo-fat mayo, mustard, lemon juice
Cucumber
one pancake with scant butter and brown sugar (kids having them, couldn't resist)

Plain, lo-fat greek yogurt with sugar free jello mixed in and handful of chopped walnuts

Totals:
Cals: 1803
Fat: 64
Carbs: 128
Protein: 192

ChocoChick

03-07-2007, 04:55 AM

Which Greek yogurt are you eating? And how do you like it?

thr61

03-07-2007, 09:18 AM

I tried the Trader Joe's Greek Yogurt:

1 cup
Cals: 100
Fat cal: 0
Carbs: 5g
Sugar: 3g
Protein: 20g

Do you (nervous anticipation) approve?

It was pretty unbearable plain. I tried some with ON in it; only a bit better. Tried sugar-free strawberry jello powder and found it OK. Added some chopped walnuts and it seemed to work.

My wife puts honey or splenda in hers and mixes in cereal, cottage cheese etc.

I am not ready for that, but what about honey? I don't really like the artifical sweetners (at least when they are in soda), so do you have any other suggestions or recommendations?

thr61

03-07-2007, 09:19 AM

I tried the Trader Joe's Greek Yogurt:

1 cup
Cals: 100
Fat cal: 0
Carbs: 5g
Sugar: 3g
Protein: 20g

Do you (nervous anticipation) approve?

It was pretty unbearable plain. I tried some with ON in it; only a bit better. Tried sugar-free strawberry jello powder and found it OK. Added some chopped walnuts and it seemed to work.

My wife puts honey or splenda in hers and mixes in cereal, cottage cheese etc.

I am not ready for that, but what about honey? I don't really like the artifical sweetners (at least when they are in soda, so maybe they are better with stuff like this), so do you have any other suggestions or recommendations?

thr61

03-07-2007, 09:27 AM

Leg day:

Squats:
Stretch
WU set with 65 lbs
155 x 6 x 2
175 x 5 x 3

I am struggling with my squats in terms of getting low enough. I use a mirror to check and chair to try and touch, but I just can't get down as far as I think I should without losing form. I did try the heavier sets barefoot and that helped with form. I am guessing I should back off on the weight and work on form and reps, but I hate stepping back..

Bench step ups:

15 per leg x 3 sets with 40 lbs

(these really suck!)

Abs:
crunches:
25 x 3

exerball lift crunch:
15 x 3

Took the photos for posting my status at age 46 tomorrow. Hoped the camera would improve over the mirror, but not really. Well, I guess I can use it as motivation. Can't wait for the comments....

namtrag

03-07-2007, 10:21 AM

You know what sucks worse than step ups?

Walking lunges with 25lb dumbells in each hand. Walk out 12 steps, turn around and walk back 12 steps. Rest a minute and repeat 4 more times on leg day.

You will wish you were still doing step ups. LOL!

Seriously, good work!

ChocoChick

03-07-2007, 11:05 AM

I eat F-a-g-e brand Greek Yogurt and it is yummy. I sweeten it with stevia, which is an herbal sweetener. Don't be put off by the price -- you only need about 1/8 tsp to sweeten an 8 ounce container of the yogurt. Stevia helps with insulin regulation so it is even good for you. Trader Joe's will have it. Look for one with nothing added, just pure extract (in powder form).

Mike - I think step-ups and lunges are equally evil. :eek:

namtrag

03-07-2007, 01:19 PM

Yeah, it's a close call between them. My friend made me do the step ups with a 40lb weight vest on the last time we did them (a pretty long while back). That really wasn't much fun.

thr61

03-07-2007, 03:43 PM

Ok, I finally did it. One before from this past summer. A bunch from today.

Lots of work to be done, obviously.

Taking votes for which one to use as an avatar.

ChocoChick

03-07-2007, 04:47 PM

http://forum.bodybuilding.com/photo/showphoto.php?photo=278452&cat=500&ppuser=318995 gets my vote.

Also, try flexing for your next set.

namtrag

03-07-2007, 04:52 PM

same pic gets my vote too!

A year from now when you are ripped, you will be glad you have these shots on here.

thr61

03-07-2007, 06:40 PM

http://forum.bodybuilding.com/photo/showphoto.php?photo=278452&cat=500&ppuser=318995 gets my vote.

Also, try flexing for your next set.

I honestly never took a picture of myself before. It's not easy!

Frankly, the whole picture thing is sort of depressing given that I have been working out for 6 months and concentrating on diet for close on 3.

thr61

03-08-2007, 12:06 PM

ON shake pre-wo
ON shake-post wo
whole wheat toast with PB

Beef jerky
carrots
cashews

Whole wheat wrap with chicken and black rice, lettuce and tomato

Beef jerky

Pasta, home-made red sauce, meatballs (I know....)

Totals:
Cals: 2105
Fat: 65
Carbs: 191
Protein: 201

ChocoChick

03-08-2007, 12:14 PM

Where are your veggies? I would try bringing the fats up and the carbs down, especially the nighttime carbs (assuming you workout in the morning - I forget when you wo).

thr61

03-08-2007, 12:20 PM

Where are your veggies? I would try bringing the fats up and the carbs down, especially the nighttime carbs (assuming you workout in the morning - I forget when you wo).

Yup, it was a bad day for veggies -- feeling depressed over the "photo shoot" results. Was on a 90 minute call with clients at multiple sites, emerged from my home office to find that my wife had made pasta and fresh sauce with meatballs. Hard to say, "thanks honey, but I will have tuna and some green beans..."

I think I am slowly getting it though (see food earlier this week) and am working hard to do protein, fat, veggie with each meal.

Hopefully sticking with this and adding in more cardio (I am now getting up extra early 5 mornings a week: 3 for weights and 2 to do 30 minutes of cardio) will help me lose the gut and drop down to around 190 which is my target.

Sound reasonable?

ChocoChick

03-08-2007, 12:55 PM

One of the things that I do at night, when my family is eating something that isn't "on plan" for me is to have my tuna and green beans (or broccoli, in my case) and then have the pasta and meatballs (I don't eat meat, but you get the idea) as a side.

I would still like to see your diet to be higher in fresh foods and not so many things like jerky, wraps, bread, etc. These things are all fine occasionally, but you've got them at the heart of your program.

Also, take a look at this thread (http://forum.bodybuilding.com/showpost.php?p=11356062&postcount=3088) for advice on pre and post workout nutrition.

thr61

03-08-2007, 07:36 PM

ON shake
whole wheat toast w pb

beef jerky
carrots
cashews

mixed greens with grilled chicken

beef jerky
carrots
cashews

grilled salmon
topping: black beans, spinach, corn, red peppers

(My birthday)
ice cream cake, small piece of apple tart

Totals:

Cals: 2700
Fat: 117
Carbs: 220
Protein: 196

Not bad for a birthday, I guess...

Will try to move away from the beef jerky and keep the bread down to a single slice of toast a day. Deal?

thr61

03-09-2007, 08:56 AM

Met with a local gym owner who offers personal training. They have a stong collection of bodybuilders working out there and also in their roster of trainers. He and I went over my current situation and goals and thought that changing workouts, adding to the routine, and upping the intensity under supervision would provide some of my goals.

We are going to do a workout next week so I will see how it goes.

I did work out using the old routine today:

Deads:

185 x 5 x 4 sets
195 x 5 x 1 (new PB)

Lat pulldown:

90 x 8 x 2
100 x 8 x 2
110 x 7 x 1

(new PBs but with different equipment)

DB curls:

30 per arm x 8 x 3
35 per arm x 7 x 1
35 per arm x 6 x 1

(35s are PB)

Must be this new 46 year old body with all the PBs!

ChocoChick

03-09-2007, 11:04 AM

Congrats on the PBs. :)

thr61

03-12-2007, 06:46 AM

Switching things around a bit as I meet with a trainer on Wednesday who wants to do a chest/back WO. So today was legs. Since I have been unhappy with my form and depth of squats as of late, I lowered the weight and upped the reps and sets.

Squats:

20 bodyweight warmups

135 x 8 x 6

Bench Step Ups

3 sets of 15 per leg with 20 lbs in each hand

Abs:
crunches:
25 x 3

Exerball crunches:
15 x 3

I felt pretty beat after this and certainly managed to break a decent sweat.

thr61

03-14-2007, 06:22 AM

In anticipation of developing a new program, I played around with 1RMs this morning. It was just about as depressing as my photo shoot session as I was hoping for better numbers. However, in my ongoing spirit of full disclosure, here goes:

Bench: 170
Tricep push down: 80
Seated Military Press: 105

Getting numbers for squats and deads will be tough as I am concerned about form -- I can probably get bigger numbers but do so at the risk of injury.

I must say that for all my dedication, at least in terms of putting in the effort 3x a week for six months, I am less than thrilled with the results. Maybe it takes more time. Maybe I have bad genes. In any event, I can see why people drop out (not that I am planning on this). Perhaps it is the case that I need a full 12-18 months to see real progress.

thr61

03-16-2007, 08:06 AM

Well, the 1RM exercise managed to have me pull something in my right shoulder and upper back. Likely candidate was the militar press.

Doctor's orders (my wife the MD), was to skip a WO, take motrin, hot shower, and wait for Monday.

Since today was deads I agreed and will try for some cardio over the weekend.

Decided to work with Chad Waterbury on a new program design and hope to have it started next week. It will be nice to take on something new, although learning some new moves and having to juggle around bars and weights in a new pattern is always a challenge at first.

Happy weekend everyone.

ChocoChick

03-16-2007, 08:18 AM

thr61

03-16-2007, 11:45 AM

I will keep progress posted on the new WO.

After those damn photos and little 1RMs plus this shoulder pull, something needs to start improving....

At least I am following my meal plan. New discovery that is pretty good: roasted cauliflour with balsamic glaze...

thr61

03-19-2007, 08:11 AM

Ok, so here it is:

Sort of a modified group of uper sets with a 45 second rest between exercises. I am not going to post weights as I need another week to fine tune an dget the right amounts.

All are 6 reps x 4 sets

A1: Palm-up lat pulldown
A2 45 degree incline db bench

B1: Standing db shoulder press with pronated grip, alternating arms
B2: Standing hammer curl

C1: Front squat
C2: DB external rotation

Treadmill: 10 degree incline for 10 minutes at 3.8 mph

Felt new muscles I never knew I had. The front squat is tough simply from a form and balance perspective, not to mention the discomfort of the bar on my chest and shoulders. Will need to post for help with the move.

Also need to go buy some 45, 50, 55 and 60 dbs. Fire up the checkbook!

thr61

03-20-2007, 07:12 AM

202.2

Have to see if it is one of those flukes or if it really holds...

thr61

03-21-2007, 05:56 AM

All exercises are 4 sets of 9 reps. 45 second rest between each series.

A1. Reverse lunge (near-death experience)
A2. One arm DB row

B1. Lying tricep extension
B2. Reverse crunch

C1. Flat bench
C2. Standing DB side raise

5 minutes jumping rope (thought I was going to die -- even worse than the lunges)

Farmers walk: 2 sets of 60 seconds

Another day of my body going "what are you doing? Where's the old stale routine." Weight numbers dropped (a lot), but I staggered up from the basement and expect to have shaky arms all day.

Off to Dick's Sporting Goods this afternoon to buy some heavier DB. Also ordered platemates as there is no way I am doing 5 lb jumps on my weights!

jtroster

03-21-2007, 10:16 AM

A1. Reverse lunge (near-death experience)
Been there, done that;)

thr61

03-23-2007, 05:39 AM

All movements 3 sets and 12 reps. 60 second rest between pairs

A1. Romanian Deadlift
A2. Narrow hand position pushups

B1. Standing DB reverse curl
B2. Standing straight-arm lat pulldown

C1. Push Press
C2. DB external rotation

10 minutes on treadmill at 10% grade

Arms still shaking as I type....

Hibiscus09

03-23-2007, 06:02 AM

Been there, done that;)

Me too!!

Great job on the workouts!! :)

Happy Friday!

thr61

03-29-2007, 10:32 AM

Been busy at work, but here are the workouts. Food intake has been good -- lots of chicken, green beans, spinach, broccoli, and tuna. Tuesday weigh in had me at 202 but I am not sure I believe it. We will see what it reads next week.

Monday

Sets: 4
Reps: 6
Rest: 45s

A1 Lat pulldown w/palms-up grip
A2 45 degree incline db bench press

B1 Standing db shoulder press w/pronated grip
B2 Standing db hammer curl

C1 Front squat
C2 DB external rotation

walked on a 10 degree incline for 11 minutes at a brisk pace DAY 2

Wednesday

Sets: 4
Reps: 10
Rest: 45s between pairings

A1 Reverse lunge
A2 One-arm db row

B1 Lying db triceps extension
B2 Reverse crunch

C1 Flat bench db bench press
C2 Standing db side raise

Jumped rope for 6 minutes

DB Farmer?s Walk
Sets: 2
Duration: 60s
Load: As heavy as possible
Rest: 120s

Thursday:

Bike sprints: pedaled at a moderate intensity for 50s, then turn up the resistance and sprint (ie, pedal hard/fast) for 10s. Returned to the moderate intensity for 50s before performing another sprint. Continue for 11 minutes.

ChocoChick

03-29-2007, 10:37 AM

Looks good. Congrats on the weight. I figure if you updated your stats, you believe it. ;)

thr61

03-31-2007, 07:05 PM

Had to leave the house super early on Friday and so no workout. Went to a David Allen seminar in Boston on "Getting Things Done" and found it to be a great experience. I highly recommend the book for those mired in too many open threads in their lives.

Net result is that I had a nice and relaxing afternoon workout today while my 3 year old napped and my 18 year old was off visiting a friend at college.

The details:

3 sets
12 reps
55 seconds between pairings

A1. DB Romanian deads (45 lbs)
A2. Narrow hand position push ups

B1. Standing DB reverse curls (22.5 per arm)
B2. Standing straight arm lat pulldown (35)

C1. DB push press (25 per arm)
C2. DB external rotation (10)

11 minutes on treadmill at 10% grade and 3.7 mph

These low weight numbers are pretty embarrassing, but cranking out 12 reps is tough...

ChocoChick

03-31-2007, 07:07 PM

The numbers are fine. What's important is that you are challenging yourself. That's what will give you growth.

Tell me about the seminar.

thr61

04-02-2007, 09:03 AM

Up early and did the following:

4 sets
6 reps
45 seconds between movements

A1. Lat pulldown with palms up grip (85lbs)
A2. 45 degree DB bench (45 lbs per db)

B1. Standing DB shoulder press (alternating arms)(37.5 per arm)
B2. Standing DB hammer curls (30 per arm)

C1. Front squat (95 lbs with REALLY good form!)
C2. DB external rotation (15 lbs)

Treadmill at 10 degrees for 12 minutes and 3.7 mph

Very curious to see what the Tuesday measuring and weigh-in reveal!

thr61

04-02-2007, 09:10 AM

The numbers are fine. What's important is that you are challenging yourself. That's what will give you growth.

Tell me about the seminar.
Elise,

The seminar was run by David Allen who is a personal and professional productivity "guru." His book, Getting Things Done, is a huge best-seller, ranked #40 on Amazon:

http://www.amazon.com/Getting-Things-Done-Stress-Free-Productivity/dp/0142000280/ref=pd_bbs_sr_1/102-3480332-1598558?ie=UTF8&s=books&qid=1175529888&sr=8-1

His basic premise to remove ideas, actions, projects, etc. from your head (psychic RAM) and into a "trusted system" that captures and holds these tasks. They are viewable by context (phone, computer, work, home, errands) and allow one to have more energy to think because you spend less time trying to remember the bread, staff meeting, presentation you promised your boss, etc.

Take a look at his main site:

www.davidco.com

and this explanation of the principles:

http://www.davidco.com/what_is_gtd.php

PM me if you want more info.

Tim

ChocoChick

04-02-2007, 01:04 PM

Thanks, Tim. I am going to have a look around. :)

thr61

04-03-2007, 07:45 AM

Drum-roll please....

201

Something is working!

ChocoChick

04-03-2007, 07:54 AM

Woo Hoo!!! This is great!!!! :) :)

thr61

04-08-2007, 07:23 PM

Well, my progress has dropped off a bit as I was diagnosed with "severe" sleep apnea last Thursday. After a sleep study, I learned that my blood O2 levels were dropping to 70% during the night.

I am now the proud new owner of a positive airway pressure machine that will not allow my airway to shut down when I sleep. This means a mask all night, every night blowing air down my airway.

This should have no bearing on my workouts, but has been an adjustment in terms of thinking about health etc. I missed one cardio workout, but managed to get my lifting from Friday in on Saturday.

I will be back at it tomorrow AM and report in how it goes.

ChocoChick

04-08-2007, 07:38 PM

You should see faster weight loss and improved workouts, imo. I am glad you discovered this problem. It can be a biggie.

Happy Easter. Or not. As the case may be. :D

thr61

04-09-2007, 08:26 AM

You should see faster weight loss and improved workouts, imo. I am glad you discovered this problem. It can be a biggie.

Happy Easter. Or not. As the case may be. :D

Just curious -- why should the weight loss improve with the new treatment?

Thanks for the easter wishes. Although we "do" Passover around my house, any and all SPring-related observations are well appreciated!

thr61

04-09-2007, 08:29 AM

Onto Phase 2 of my new plan:

Sets: 6
Reps: 4
Rest: 45 seconds

A1. Wide grip lat pulldown: 85
A2. 30 degree incline DB bench: 90

B1. Standing DB shoulder press (neutral grip): 70
B2. Standing BB curl: 75

C1. BB hack squat: 110
C2. DB external rotation: 20

10 minutes on treadmill at 12 degree grade and 3.6 mph

I think I will be sore tomorrow.

thr61

04-10-2007, 07:50 AM

Per my workout plan, 10 minutes HIIT on the bike. Steady pace (70 rpm) for 45 seconds and then a 15 second sprint (125 rpm) and then back to 70 rpm etc.

Weight is holding at 201.

My wife actually noted a change in my appearance...

ChocoChick

04-10-2007, 08:36 AM

Just curious -- why should the weight loss improve with the new treatment?

Research has shown that a lack of sleep hinders weight loss. Since sleep apnea affects sleep and essentially produces the same effect as a lack of sleep, I'd think that resolving the sleep apnea will remove the weight loss hindrance.

thr61

04-11-2007, 05:58 AM

Sets: 4
Reps: 6
Rest between pairs: 45 s

A1. Bench Step up with 20 lbs in each hand
A2. BB Row: 65 lbs

B1. Overhead DB extension: 35 lbs
B2. Ab Wheel

C1. Flat DB Bench Press: 50 lbs per hand
C2. Standing DB side raise: 12.5 lbs per hand

8 minutes jumping rope.

thr61

04-13-2007, 06:47 PM

Sets: 3
Reps: 9
Rest: 60 sec between pairings

A1: BB Romanian BB Deadlift: 115 lbs
A2. Wide hand push up, feet elevated on bench

B1. 45 degree incline hammer curl: 20 lbs per arm
B2. Squat: 135 lbs

C1. DB Push Press: 25 lbs per arm
C2. DB extension: 15 lb per arm

Farmer's Walk: 90 lbs for 60 seconds x 3 sets. 120 sec rest between sets

10 minutes on treadmill at 12 degree incline and 3.5 mph

thr61

04-16-2007, 06:13 PM

Sets: 6
Reps: 4
Rest: 45 secs

A1. Lat pulldown: 90 lbs
A2. 30 degree DB bench: 47.5 lbs. per arm

B1. Standing DB shoulder press (neutral grip): 37.5 lbs. per arm
B2. Standing BB curl: 80 lbs

C1. Barbell hack squat: 115 lbs
C2. DB external rotation: 22.5 lbs per arm

Plus, I was lucky enough to spend 13 hours bailing water out of my basement -- multiple reps of dumping 5 gallon buckets of water, etc. I am barely standing...

thr61

04-17-2007, 08:04 AM

Drats, back up to 202.8. Must have been skipping the cardio yesterday due to bailing water for all those hours!

Thought I might go under 200 this week, but clearly not the case.

Gotta go back to food logging.

thr61

04-18-2007, 10:20 AM

Sets: 4
Reps: 7
Rest 45 secs

A1. step ups with 20 lbs per arm
A2. BB bent over row, 65 lbs

B1. Overhead triceps extension, 35 lbs
B2. Ab wheel

C1. Flat bench DB press, 50 lbs per arm
C2. Standing DB side raises, 12.5 per arm

11 minutes on treadmill at 12 degree grade and 3.5 mph

thr61

04-18-2007, 11:29 AM

Did my measurements today ( I do them every two weeks) and while my chest has gone up to 41" from a start of 40", my waist has also increased from 35.5 to 37. I suppose it could be a timing issue as I had previously measured post workout in the AM, and this time I measured after two meals and more like mid-day.

Arms are staying the same and body fat is hovering in the 15-16% range (given the inaccuracy of the hand-held devices).

I am wrapping up week 5 of a Waterbury system and was hoping for more improvement. Perhaps I ask too much in too little time?

thr61

04-19-2007, 07:13 AM

12 minutes of bike sprints in the early AM.

Working my way through reconfiguring my nutrition plan.

thr61

04-20-2007, 07:02 AM

Sets: 3
Reps: 9
Rest: 55 seconds

A1. Romanian Deadlift, 115 lbs
A2. Wide hand position push ups with feet on bench

B1. 45 degree db hammer curl, 20 lbs per arm
B2. BB squat, 135 lbs

C1. Push press, 25 lbs per arm
C2. DB external rotation, 15 lbs per arm

Farmers walk, 90 lbs

11 minutes on treadmill at 12 degrees and 3.5 mph

ChocoChick

04-20-2007, 07:17 AM

thr61

04-20-2007, 10:30 AM

Pick a day and time for weighing and measuring and stick with it. You'll still get some variations but it will be a whole lot more accurate and consistent than jumping around from day to day or time of day to time of day. A 2lb fluctuation on someone of your weight is nothing. I can easily fluctuate by that much depending on what I ate, how much water I am holding, time of day, etc. Look at it as "noise" and not the measure.

Yup, you are right. I usually weigh in first thing in the AM on Tuesdays and do measurements first thing after breakfast every other Wednesday. We will see what the numbers bring this coming week. Thanks for the moral support.

thr61

04-21-2007, 07:18 PM

Really trying to focus on the food side now that my workouts are in order. After lots of reading and research, it looks like I am trying to hit about 2500 calories per day in order to reduce my overall body fat. I am at 16% right now and would like to get to 9%.

So, today looked like this:

ON whey shake
Whole wheat english muffin with PB
1 cup fat free plain yogurt with splenda

Beef Jerky
15 baby carrots
Soy bran muffin

6 oz beef tenderloin tips
half an english cucumber
15 more carrots

ON whey shake
Soy bran muffin

8 oz grilled salmon
1 cup steamed green beans
1 cup red peppers

1 cup fat free plain yogurt with splenda and 6 strawberries

Totals:

cals: 2247
fat: 65 (27%)
carbs: 188 (29%)
protein: 236 (44%)

Comments?

thr61

04-23-2007, 07:28 AM

Monday

Sets: 6
Reps: 4
Rest: 45s

A1 Lat pulldown w/palms-down grip (92.5 lbs)
A2 30 degree incline db bench press (50 lbs per arm)

B1 Standing db shoulder press w/neutral grip (40 lbs per arm)
B2 Standing bb curl (80 lbs)

C1 Hack squat (125 lbs)
C2 DB external rotation (22.5 lbs per arm)

Treadmill at a 12 degree incline for 12 minutes at a 3.5 mph pace

Interesting workout -- I have to use has marks on a piece of paper to keep track of all the sets...

Still working hard on the re-doing the diet. Will post moe on this later.

thr61

04-23-2007, 06:27 PM

ON Whey Shake
PB on whole wheat english muffin
apple sauce
On whey shake

15 baby carrots
1/2 grilled chicken breast

Grilled chicken breast
Brown rice
1/2 yellow pepper

2 cans white tuna
lo fat mayo
mustard
1.5 cups green beans

1 cup fat free plain yogurt with 1 scoop ON whey powder

Totals:

cals: 2200
fat: 49 (21%)
carbs: 163 (27%)
protein: 277 (52%)

Perhaps a bit too heavy on the protein?

thr61

04-24-2007, 06:51 AM

12 minutes of bike sprints.

45 seconds at 70 rpm; increase resistance and sprint for 15 seconds. Repeat for 12 minutes.

And, the good news: regular Tuesday weigh-in had me at 199! First time below 200 in about 3 years. I guess the Waterbury system is working! Four pounds in six weeks, plus I am sure there is a decent swap of fat for muscle. I am having body fat testing done on Thursday and so will have the real story then.

thr61

04-25-2007, 07:52 AM

Up at 6 and excited to get going...

Sets: 4
Reps: 8
Rest: 45 secs

A1. Step up with 20 lbs per arm
A2. BB bent over row, 75 lbs

B1. Standing overhead triceps extension, 35 lbs
B2. Ab wheel

C1. Flat bench DB bench press, 50 lbs per arm
C2. Standing DB side raise, 12.5 lbs per arm

10 minutes jumping rope.

thr61

04-26-2007, 07:12 PM

Well, feeling very frustrated and set back today. Despite an intense six week effort and a real focus on my food, I went for hydrostatic testing today (a mobile service that travels from gym to gym with a water tank) only to learn that I have 24.5 % body fat. My DIY calipers have had me at 16% and I am certainly seeing a reduction in the mirror, plus the new weight of 199.

Still, I understand that hydrostatic is the gold standard and so I am amazed to find it so high, especially given all the work I have done on diet and exercise.

Any and all supportive comments will be appreciated....

thr61

05-08-2007, 05:32 PM

Did 11 minutes of HIIT on the bike this AM. Still sore from an overdone Monday AM workout which was:

sets: 4
Reps: 7

A1. One arm DB row: 42.5 lbs
A2. Explosive pushups

B1. Standing DB side raise: 15 lbs per arm (I pulled something using 17.5)
B2. 60 degree incline DB hammer curl: 27.5 lbs

C1. Hack Squat: 145 lbs
C2. DB external rotation: 22.5 lbs

11 minutes on treadmill at 14% grade and 3.2 mph

Something about that B superset has me pulling something both Mondays.

This is the second phase of a Waterbury program.

thr61

05-09-2007, 06:22 AM

Sets: 4
Reps: 11
Rest: 45 seconds between pairs

A1. BB Romanian Deadlift: 115 lbs
A2.Overhead DB triceps extension: 35 lbs

B1. 45 degree incline DB bench press with neutral grip: 35 lbs per arm
B2. Reverse crunch with exerball

C1. Wide grip pulldown: 85 lbs
C2. Reverse lunge with 20 lbs per arm

Jump rope for 6 minutes

Farmers walk: 95 lbs x 1 minute x 2 sets with 120 second rest between

Measured again and all stats seem to be the same -- 41" chest, 15.5" bicep, 37" waist and 16.6 % BF. With what seems to me to be fairly intense workouts, I guess I need to work on diet some more. It is interesting given that I really do not cheat except for one meal or treat a week. I guess this is the reality of being 46...

thr61

05-11-2007, 06:09 AM

Thursday:

11 minutes HIIT on bike -- 70 rpm at level 5 for 50 seconds. Spring at 125 RPM at level 8 for 10 seconds. Rinse and repeat...

Friday:

Sets: 3
Reps: 14
Rest: 45 seconds between pairs

A1. Squat, 115 lbs (knees were complaining at heavier weight -- here I can go lower and really keep chest out and hips tucked)
A2. Narrow Hand pushups with hands forming a triangle

B1. Standing DB shoulder press, neutral grip, 25 lbs per arm
B2. Standing straight arm lat pulldown, 40 lbs

C1. Standing DB reverse curl, 15 lbs per arm
C2. DB external rotation, 10 lbs per arm

11 minutes on treadmill at 14% grade for 11 minutes.

thr61

07-14-2008, 06:14 AM

It has been a year since my last post.

Amazing to go back and read what I was doing then versus now. Workouts have gotten much more extreme (doing at least 5 sets of all movements) and also am doing something every day (3 days of lifting, 2 days of HIIT, 2 days of straight cardio).

Perhaps most importantly, diet has changed completely. NO complex carbs at all. Lots of veggies and a big focus on eating clean with no cheats. Breakfast is now key -- usually it is a 6 oz of lean protein (chicken, salmon, etc.) and a green veggie (broccoli).

The results have been good -- down to 176 from a high of around 203. Bodyfat has really dropped and I am almost ready to change up and start to add muscle.

Looking forward to reading more and moving to the next phase.

Tifflex

07-14-2008, 06:16 AM