Mike's 1 lb at a Time Journal

[namtrag]

Hey everybody

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

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

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

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

[namtrag]

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

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

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

[Original Poster]

Welcome back !

[MarkY]

Welcome back. Stay around.

[mom24boys]

welcome back nam.

[Gunn27]

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

[namtrag]

Thanks, guys!

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

[jmc53]

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

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

[namtrag]

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

What do I do, take the average?

[namtrag]

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

[namtrag]

Friday I walked 2 miles.

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

Meals have been pretty good.

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

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

[Hibiscus09]

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

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

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

http://www.exrx.net/AnimatedEx/Hamst...egDeadlift.gif

Does your gym have a Ham/glute machine?

Looks like this:

http://www.exrx.net/WeightExercises/...ringRaise.html

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

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

http://www.exrx.net/WeightExercises/...edLegCurl.html

Reverse Lunges are also a nice option:

http://www.exrx.net/WeightExercises/...RearLunge.html

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

[namtrag]

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

I will recap Mon-Wed

Mon
2 mile walk

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

Definitely sore

Wed- 2 mile brisk walk.

Dont remember monday meals.

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

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

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


Trying to lose some serious weight this week

[namtrag]

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

[namtrag]

Thursday 10/5

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

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

finishing up food for the day:

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

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

[jaguarr]

He's still at it and making progress!



jag

[namtrag]

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

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

[namtrag]

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

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

[Gunn27]

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

[ChocoChick]

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

finishing up food for the day:

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

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

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

[namtrag]

Hi dbflgrl

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

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

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

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

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

[namtrag]

Wed 10/11/06

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

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

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

9am: 2 boiled eggs

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

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

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

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

[ChocoChick]

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

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

[namtrag]

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

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

[ChocoChick]

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

[namtrag]

Rats!!!

Maybe I will try fitday.

[ChocoChick]

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

[namtrag]

dbflgirl

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

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

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

[ChocoChick]

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

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

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

[namtrag]

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

katch-mcardle: 3000 calories
harris benedict: 2801 calories

about the same as fitday.

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