Week 10 Day 5

Posted on April 15, 2011 by admin

Friday!  T.G.I.F. !  Made it through another week.    Best part, I lost more weight.

I had a good morning workout, jogging a mile, Stair stepper for 15 minutes then elliptical trianer for 20 minutes.   A solid 50 minutes of cardio to get the day going right.   The day flew by and I was home before I knew it.  I needed to get to the bank and take care of some erronds so I did not go to the gym after work.    For one of my errands I peddled my bike there and back to give me some activity.  I also did a garage lifting routine after my business was taken care of.  A pattern you will see is lighter weights being lifted in the garage routine.   I will sometimes do less sets also.  This is not a primary workout routine for me yet.  Once I am working at the alternate job site I will dial this in to get me the most for my time.  I will also have Bally’s to fall back on for a better workout.  Here is what I did today.

Squats

70-10

90-8

110-6

126-6

Overhead press starting from the ground

 

70-10

90-8

110-5

overhead press from chest

110-6

90-8

bent over rows

110-8,8,8

curls

70-8,8

There was room to improve this routine, but a phone call interupted me twice.  If I had not lifted this week at my normal gym I would have had to have done more that this.   I think I will have to limit myself to 3 exercises and really go at it in sets and repititions.  I also have a Lat machine for bonus exercises as well as a heavy bag for some punching cardio.  I think I will be alright for the 6 weeks or so.  I will monitor my weight the first week and see if I am still on pace with the weight loss.    If I am not I know I will need to stick with trips to Bally’s for cardio and weights.

Eating today was a breeze.

Breakfast

3 hard boiled egg whites, 2 turkey sausage patties, 1 package instant oatmeal, a banana, and a Dannon light and fit yogurt, I added a serving of BSN no-xplode to my 2 cups of water (25 calories).  511 calories total.

Morning break

7 baby carrots, 1/2 serving of planters honey roasted peanuts, 1 can of tuna, 1 table spoon of light mayo, and 1 plum.  278 calories

Lunch

2 cups of lettuce topped with collared greens, red pepper, and turkey sausage links  (not the breakfast kind), Balsamic vinegar and a small fugi apple.  547 calories.

Afternoon snack

2 Morningstar meatless breakfast sausage patties and 1 and 1/2 pretzel rods.  220 calories.

Dinner

8 oz of shrimp, 4 cups of salad, 3 servings of balsamic vinegar, 2 ears of corn, cherry tomatoes and 1 table spoon of smart balance butter.  659 calories.

My totals for the day, 2,215 calories.  I had 173 grams of protein, 236 grams of carbs, and 64 grams of fat.   My nutritional ration for the day is 31.3% protein, 42.7% carbs and 26% fat.    That looks like a decent brea

 

90-

 

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Week 10 Day 4

Posted on April 14, 2011 by admin

You got to treat yourself like number one or others will treat you like number two. -unknown.

I have been happy with my continued success.  Things are going as they should.  I had another person in the gym stop and ask me how much weight did I lose because it is showing that I have been dropping the pounds.     That rocks.   Last week I decided to buy myself a gift for the half way point in my weightloss plan.  Here is what I got.

These are 2xl in size.  They are a little snug still but I have more weight to lose before I am at the half way point.  The color in the pictures are not quite right.  The shirts are safety green in color.  I wanted them so when my wife and I jog in the early hours before work we can be more visible.

Today I wanted to test myself.  I decided I needed to beat my last best time in the 1 mile jog.  Last time I did it in 11:56.  I broke the 12 minute barries so that was cool.  Today I pushed it and did my mile in 11:33.   That is a huge improvement for me.  I was amazed.  I walked until the 15 minute mark then jogged 5 minutes, walked 5 minutes until 30 minutes passed.   I moved to the lower body elliptical machine and did another 30 minutes.  This really energized me.  I made it through the day and was back in the gym before I knew it.  I jogged again  for a warm-up but did not push it for a fast time.  I did 12:30 for the mile.  I broke a good sweat and was ready for the weights.

Leg presses

180-12

270-12

360-12

450-12

360-12

Squats

135-5,6,7

Dip press machine

180-10

195-10

255-6

240-6

225-6

210-6

195-8

Dead lifts

135-8

225-3

275-FAIL

225-3

135-7

Triceps cable curls

150-12,10,8,6,8

Triceps cable curls above head

80-8

70-10,10

Curls with EZ-Bar +50 lbs

10,10,10,7

DONE!  My arms were really pumped.  My forearms were feeling the burn as well.  This was a good workout but I missed the assisted pull-up station because it was in use.  That is why the dip press machine was used today.  My upper chest/shoulders/back do not quite feel worked so tomorrow I will need to fit them in if I can.

Food today was better than yesterday.  I did weigh in a little heavy from the ramen noodles in dinner.  Tonight’s dinner was better.  My wife cooked tonight so that was an added bonus.  She made collared greens with turkey sausage.     I put mine over a salad to keep me from eating too much sausage.   She used chicken broth as the base for the dinner.   It was good and a pleasant change from chicken breast over salad which was what I was planning.  I also tightened up my calories for the day since I was at 2,551?? yesterday.  Today I totalled 1,996 calories.   I hope my body feels good tomorrow morning,  I might need to go for a long slower jog.   Three miles is my current long distance.  I used to jog 6 miles on fridays.  I know I am not going to do that, but I might get 3 miles again.   I might get more, who knows.  If my body feels bad I may not even be on the treadmill.

Today I came to the realizationI need to buy new pants.  Mine are getting too loose to wear.  They are bunching up under the belt.   That is cool.   I am waiting to hear from a friend that started eating right as I have blogged about.   I gave him some suggestions  of meals that I have been eating.  I hope after a week or two he will be bragging about the weight loss.   My friend I lift with after work is coming around to the better eating habbits as well.  He was noticing how the soda from the other day and the gatorade today was causing him to burb an acidy taste during his jogging and lifting.  He is looking at going to mostly water now.  I bet he will feel the difference.

 

 

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Week 10 Day 3

Posted on April 13, 2011 by admin

There are known “knowns.” There are things we know that we know. There are known unknowns. That is to say there are things that we now know we don’t know. But there are also unknown unknowns. There are things we do not know we don’t know.   -Donald Rumsfeld

Sometimes that makes a whole lot of sense.   We do things for a long time, or even a short while and really feel like we get a handle on things.  We look at what is going on and what we predict will happen based on experience.  Sometimes though all the planning and expectations are 180 degrees what turns out to be the reality.  The unknown “unknowns” can get you if you are not careful!

Nothing bad on my end.  Life is good.  I was just thinking about how sometimes your perception of reality is not everyone’s perception of reality.  I have been feeling better each day.  I am getting smaller, faster, not stronger.   I know that is going to be the way of things while I lose more weight down to my 100 pound goal.   My buddy at work is doing the same workouts as me and is getting stronger.   Yesterday he did a personal best on the bench press.   Today we did an intensive workout that included 5 sets of overhead presses among other exercises.  We did some benching today as the last exercise and he pressed 275lbs again.  Today was even more impressive since we had already worked chest muscles earlier.   I on the other hand struggled with doing 225 lbs.  I have done 245 with-in a few weeks  of today’s workout and have done as much as 250 or 255lbs as a personal best.  It is tough though seeing him get the gains as I get the losses on the scale.   Everything is about balance I guess.

Today started great, I was light again.  I am now 42.8 pounds down.   Some days this eating right just clicks and I am in the zone.  Some days I have to work at it but it is still easy to do.  When I see this on the scale I know I am walking the walk.

Before I know it I will be below 300 lbs.   That is going to be awesome.  Every pound down is awesome.

The morning workout was a decent one.  I did 30 minutes on the elliptical machine then 25 minutes on the stair stepper.  I broke an ok sweat and felt good about the effort.  My knees and ankles have been slightly sore the last day or so and the weather has been rainy so I am guessing it is an uncontrollable thing.  I could have jogged today without too much discomfort but figured I do not need to jog every single day to benefit from cardio workouts.

This afternoon workout I still did not feel like jogging since my stomach was feeling full, so I did 15 minutes on the elliptical machine to warm up.  After that is was weights time.

Squats

95 lbs-8

135-6,7

185-5,5

135-7

Overhead presses starting from the ground

115-5,5,5

overhead presses from chest

115-7,7

bent over barbell rows

115-8,8,8

Bench press

135-10

225-2,1

185-6,8

That was a day at the gym.  I got home showered and cooked some dinner.  Tonight was a little bit different, I cooked chicken with an Asian theme including mixed veggies, asparagus, and ramen noodles.   I ended  up adding a carb to the dinner when I normally do not.

The bonus carbs pushed my calorie intake higher than what I want to see, but every now and then you need to change things up, and tonight’s dinner was one of those times.   I totalled 2,551 calories for the day.  I have to keep in mind 190 of those calories came from the noodles, and I had a bigger than normal lunch with leftovers from yesterday.   Tomorrow I will need to be tighter on my intake.

I have kept in touch with a friend I used to work with and hit the gym in the mornings with.   He is going to tighten up hos diet and try to follow what I am doing.   I am all for it as I think he will be successful in this effort.   He goes to a gym near his house  so he has the tools he needs, and if he follows the better eating he will have no reason not to succeed.   Here’s to learning more of the unknown “unknowns”!

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Week 10 Day 2

Posted on April 12, 2011 by admin

A man walks into a bar…….he says “Ouch!”   Thank you, thank you very much I will be here all week.

So I do walk into the gym and get on the scale, here is what I see.

I am officialy more than 40 pounds into my goal.  I like that.  I started my morning cardio with the elliptical trainer for 20 minutes.  I then got on the treadmill and jogged a mile, walked 2 minutes then jogged 5 more minutes, totaling 20 minutes, the I finnished with 20 minutes of the stair stepper.  A good performance and I was soaked in sweat.

I ate well all day.

Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
NO Xplode 1.00 30 0g 0mg 150mg 7g 0g 0g 0g
Morningstar Farms Sausage Patty 2.00 160 6g 0mg 520mg 6g 2g 2g 20g
Hard Boiled Eggs With No Yolk 3.00 51 0g 33mg 165mg 1g 1g 0g 11g
Aunt Jermima Mini Pancakes 0.50 140 4g 0mg 0mg 23g 0g 0g 0g
Strawberries 1.50 68 0g 0mg 0mg 15g 12g 6g 2g
Golden Delicious Apple 1.25 100 0g 0mg 0mg 28g 21g 6g 0g
Yoplait Light Yogurt 1.00 100 0g 5mg 85mg 19g 14g 0g 5g
Lettuce, Romaine 3.00 30 0g 0mg 7mg 2g 3g 3g 1g
Salmon 2.00 242 10g 94mg 74mg 0g 0g 0g 34g
Strawberries 1.00 45 0g 0mg 0mg 10g 8g 4g 1g
Blue Cheese 1.00 100 8g 21mg 395mg 1g 0g 0g 6g
Balsamic Vinegar 3.00 24 0g 0mg 0mg 0g 0g 0g 0g
Yoplait Light Yogurt 1.00 100 0g 5mg 85mg 19g 14g 0g 5g
Blue Diamond Whole Almonds 0.25 40 4g 0mg 0mg 2g 0g 1g 2g
Bumble Bee Canned Tuna 2.00 120 2g 50mg 360mg 0g 0g 0g 26g
Hellmann’s Light Mayo 1.00 45 5g 0mg 120mg 1g 0g 0g 0g
Blue Diamond Whole Almonds 0.50 80 7g 0mg 0mg 3g 1g 2g 3g
Gala Apple 1.00 130 0g 0mg 0mg 34g 25g 5g 1g
Sirloin Steak 0.50 200 6g 58mg 75mg 0g 0g 0g 35g
Lettuce 4.00 4 0g 0mg 0mg 0g 0g 0g 0g
Balsamic Vinegar 3.00 24 0g 0mg 0mg 0g 0g 0g 0g
Red Bell Pepper, Raw 0.25 8 0g 0mg 0mg 2g 0g 1g 0g
White Onion 0.25 15 0g 0mg 1mg 4g 0g 1g 0g
Portobello mushroom 1.00 26 0g 0mg 0mg 5g 0g 2g 3g
Eggplant, Cooked 2.00 66 0g 0mg 2mg 18g 6g 4g 2g
Hunt’s Fire Roasted Tomatoes 1.00 30 0g 0mg 0mg 6g 3g 2g 1g
Goya Chick Peas 1.00 110 2g 0mg 25mg 29g 1g 14g 8g
Bertolli Extra Virgin Olive Oil 0.25 30 4g 0mg 0mg 0g 0g 0g 0g
Wegmans Instant Mashed Potatoes 0.33 26 0g 0mg 7mg 6g 0g 1g 1g
Fitness Minutes Calories Burned
Elliptical trainer: general 20.0 -453.0
Jogging 12.5 -295.0
Jogging 5.0 -118.0
Stair Step Machine – general 20.0 -428.0
Jogging 15.0 -353.0
Treadmill – 5% incline @ 3 mph 15.0 -189.0
Totals: 307 57g 266mg 2,070mg 239g 111g 52g 165g

 

That is a complete breakdown of what I ate today.  I will need to play with the source site some more to see if I can get it to display the foods as a per meals consumed, so it would be easier to follow.   Despite being on a roll with my weightloss I am still not great with intergating information from one soure to another to help me save time.  I am trying to get to a point where I do not need to spend 45 minutes putting together my day here.  It is not a problem to do it but I gfeel like there has to  be an easier way to post information and take half the time.

I decided not to lift at all today, just do 2 sessions of cardio.  My buddy decided he wanted to lift and he set a new personal best for bench pressing at 275 lbs.  He is becoming a beast!  Good for him.   I have not been getting stronger as I am losing weight ,   but I have expected as much.  My goal is to lose weight and increase my fitness level and I am doing both.

I am wrapping this on up early as there is something else I need to take care of before bed.  Have a great night.

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Week 10 Day 1

Posted on April 11, 2011 by admin

Things are continuing along just fine.  Today at the gym an aquantance  I used to see almost daily walking the halls at work stopped over to talk with me.   She commented on my weight loss and said she almost did not recognize me.   That was cool.  She works at a local site and is not usually at the gym anymore.  That has been the second time someone commented on my changes and weight loss.  Cool deal.

Today I was a running late kind of day.  I overslept since I se my alarm wrong.  I got up when my wife work me,  only a couple minutes before I am usually leaving for work.   I rushed through getting ready and packing food for today.  I made it out of the house in record time but I was still 15 minutes behind where I should be.   I shortened my workout to 45 minutes doing 25 minutes on the stair stepper then 20 minutes on the lower body ellitical machine.   It was hot in the gym and I was sweating but it was not a top ten best workout ever.  I continued through the day and made it to the afternoon workout.  I jogged a mile then jumped into the weights.

Squats

95lbs-8

135-6

185-5

135-7,6

deep squats with 45lb plate

10,10

Adjustable bench presses with smith machine. (8 positions starting at overhead press down to flat bench press.  8 starts at full upright)

135lbs was used at each of the 8 positions

(8)-5

(7)-6

(6,5,4)-8

(3,2,1)-10

bent over rows station

45-10

70-5,5

45-10

That did it for the day.  The benches were full so we decided to do the multi-position smith presses for variety as a substitute to regular presses.   It felt good to do something slightly different.

Keeping the theme of running late, I left the gym later thannormal.   That in of itself is not bad but I needed to get to a store to buy some vitamins.  After that I needed to hit a grocery store to get food for tonight and the rest of the week.  I did not get home until 6:20 and had to put food away and take a quick shower to get the funk off me.   Dinner was later and here I am typing this blog late.  That is OK I will set my clock right and get tomorrow started right.

Total calories for the day were 2,216.   tonights dinner was salmon over salad with vinegar as the dressing.   My nutritional ratio for the day was 50% carbs, 26 % protein and 24 % fat.   I consumed 140 grams of protein, 271 grams of carbs and 55 grams of fat.   Looks like I needed more protein and less carbs.   Fat intake was ok.   I should have tried to balance my meals better today but All I ate was healthy

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Week 9 Day 7

Posted on April 10, 2011 by admin

Sunday the fun day.   It sure started rough.  I was pretty sore from sleeping in.  I don’t know what it is but when I now sleep for more than 6 or so hours I wake up feeling sore.  I did weight lift light weights yesterday and I did move a heavy piece of furniture into the basement but this is crazy!   Last Sunday I was sore too.  It screwed up my workout at the gym and I was determined not to have that happen again.   I did not feel like jogging so I got on the elliptical amchine for 30 minutes.   My wife and I were planning a hike for later today si I decided to pedal on an exercise bike for 20 minutes and save some energy for the hike.  Not a bad plan.

I got home from the gym, ate some breakfast and we were almost ready to go.  We packed some sandwiches, fruit and chopped veggies to take with us.   We decided on Fountain Head regional park in Occoquan VA.  The park follows the river so I was expecting an easy flat trail.  NOT!  This was a hilly place similay to Prince Willian Forrest,  Which is not too far from here, so I should have been able to think that through, the terrain might be similar.

The ridgeline back behind my wife is an example of the elevation changes up and down as you follow the blue trail.  The total length of the trail is 18 miles.  We completed 2 miles out, and then back.   My wife could have gone longer but 2 miles out was enough for me.   The frogs were doing their best to attract mates and it was cool to hear them chirping away.    For all the land there we never saw any wildlife outside of birds.   There were  more people than we expected out and about on the trail, and many had dogs with them so maybe nature steers clear when it can.  

My enthusiasm faded after the 2nd or 3rd ridge up and down.   We did find a nice spot along the water to have a picknick and that made things better.  We were out for 2 hours so the pace was slow.  I was breathing hard on the hills but recovered quickly once things leveled out.   I have envy for folks that actually take time and hike the Appilacian trail.  I don’t mean the day hikers, I mean folks that go for weeks or months.   I did 4 miles today and was done.  I could not imagine needing to average 8-10 miles a day or more on the trail.  Plus when you need supplies you need to hike into town another so many miles just to stock up.  That is hardcore.  i don’t think I have it in me (now or in the future) to be able to go like that day after day.

My eating for the day was interesting.  I was low on calories from the night before.  This had me more hungy when I was done with the gym and ready to eat breatfast.    I found myself binge eating after my bowl of cerial and milk (a first time in the last 9 weeks) and apple and peanut butter.  I then finished the middle eastern food that was left.  I had some white rice and chick peas, plus about 4 ounces  of chicken breast.   It was a weird combination, and more than I should have had for breakfast, but knowing I was not going to be eating big on the hike I wanted a little more before going out to the woods.

My total calories were not low like yesterday.  I made a point of  having an evening snack to get the total to 2,171 calories.   I did not feel really hungry but know I do not want to feel the extra hunger in the morning.

Life is good when you get to share things you like with on

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Week 9 Day 6

Posted on April 9, 2011 by admin

It felt geat to sleep in today.  I was up later than normal but it did not matter,  I got more than 7.5 hours of sleep!  It showed at the gym this morning too.   I was able to jog 2 miles straight and did it in 25:30.  I then walked the remaining 4:30 at 3.2 mph.   I moved to a lower body elliptical machine.  This one at Bally’s is more intense than the one at work.  Better elliptical strides and higher ellevation changes with range of motion.  I did another 30 minutes and called it quits.  I was still soaked in sweat when I got home.

I think science should come up with a sweat index to tie into other forms of measuring exercise effort.   That would be something.  I should apply to the National Science Foundation and see if I can get some grant money for this important work.   Yep, years later I can refine it to include smell!  OK back to reality.  It was a good workout. 

I was pretty hungry when I got home but decided to shower first since I did stink and felt funky.    My weekend breakfasts always seem to be outside my normal stuff since I have the time to cook it fresh and enjoy it.  I decided to chop some onion, green pepper, feta cheese,  and Turkey sausage crumbles and add them all to a pan.

I scrambled 3 whole eggs and poured them into the pan as well.   I can’t call it an omlet since there were more veggies and stuff than there were eggs, but you get the idea.  I squirted some ketchup on the side once I plated my meal.  This all totalled 441 calories.  Not bad.

I relaxed until after lunch then ran some errands.   I got most of what I needed to do taken care of then joined the family to help with some other stuff.  It was 6 pm when I finally got home and decided I wanted to do some lifting before I ate dinner.  It was meant to be a light workout and I only did 25 minutes.

Squats

70-7,7

90-5

110-5

Overhead press from the ground

70-8,8,8

overhead press from chest

70-12,12

bent over rows

70-10

90-10,10

I felt my muscles worked some but it was not too intense.  That was fine since this was a bonus workout.  I am not trying to get a full one in.  If I was I would have gone to the gym.   I got inside and my wife had returned with dinner.  Subway sandwiches.  It is the weekend, and we did not feel like cooking or going out.  I had a chicken breast foot long with lettuce, tomato, green pepper, black olives and hot pepper topped with vinegar.  It hit the spot.  No chips or soda!   I feel good and ended up coming in at 1,720 calories for the day.   That is lower than my daily calorie goal, but I did not have a hard afternoon workout so this seems like an ok amount to have eaten.   I usually tend to weigh heavy on Mondays letting me know the lighter workouts are not burning as much calories for me as I may have though.  Weight fluxuations are fine as long as the total weight is trending down. 

A friend of mine is looking to try and follow what I have been doing here.  He is going to look at the diet side of things and see where he can tighten up.   I have emailed him some information and suggestions and I hope to here from him soon that he is underway with losing weight too.     Another day is complete, and I feel

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Week 9 Day 5

Posted on April 8, 2011 by admin

When on a journey between two points, you can travel in a straight line and get right there or you can take a round about way and arrive at the same destination.  You need to decide your way.

I really used to dread seeing the scale.   Now I feel wrong if I don’t start my day without checking weight.  Many health experts, fitness sites and books all recommend not weighing in frequently.  In fact some recommend not using a scale at all.  Let the looseness of your clothing be your guide.   That way works for many.   For me I need to see the numbers.  I need to see them regularly.  I am on my own personal fitness crusade.    I am set on losing 100 pounds.  Many folks don’t need to lose half that much while there are others out there that might wish they only had 100 to lose.  We are each at our own place between two points, traveling our own paths.  Paths cross and we can change how we are traveling if we want to or need to.   I am continuing on my way as it is working for me.  I want to increase my fitness level, look better, be more muscular, and be 100 pounds lighter.   It is happening.  Today at the gym one of the regulars made a point of telling my what I am doing is working and to keep going with it.  He said he sees I am losing weight.   That was cool today.  I appreciated it.  It fed my resolve to keep pushing along with my routine.   Rambling aside,  here is how my day started.

I am closing in on being half way to 100 pounds of weight lost.    The end of week 13 will be my half way point of my 26 week challenge.  I am doing well with being on schedule.  This little drop inspired me.  I decided to start my morning cardio with the stair stepper machine for 30 minutes.  I followed up with the lower body elliptical machine for 30 minutes  also.   60 minutes seems to be the ideal amount of cardio in the morning.  After my shower and breakfast I am ready to conquer the day.  Less cardio makes me feel like I did not do enough and much more than that and I feel beat and not ready for the day.  One hour it is.

Work today was an average day with some anxiety hanging over our heads with the potential government shut down.  It is out of our hands.  I can’t control if it happens or not, and I can not control if I am deemed critical to the mission and going to work on Monday.  Either way this plays out will be OK with me.  I will do what I need to do to keep on losing weight.

My afternoon workout was a solo one.  My buddy sometimes  skips Friday afternoon workouts.  Not me, not anymore.  It is a bonus time for me.  One more to get in before the weekend.  I jogged a mile for a warm-up and moved to squats.

squats

95-10

135-7

185-5

155-5

135-7

assisted pull-ups

+200-5

+180-5

neutral grip

+180-5

+200-5

Bench press

135-10

185-6

225-3

185-6,5,4

lateral raises

95-10,10,10

Deep squats with 45lb plate to chest

10,10

Leg extensions

170-10,10

150-10,10

Time to go home!

On the way home I ate an apple and realized I felt like some middle eastern dinner.  I stopped and picked up a vegetarian platter.

I used to eat this by myself and have a rice pudding for desert.  Now this is something my wife and I share, we have left overs and we skip the rice pudding.  Much better for me.  I really wanted the chicken haleem but there was none today.  The chick peas and rice are always there as are some other veggie dish.  There is often lamb, beef or chicken as well but the veggies are my normal choice.  I put some of this great looking dish over a large salad with some balsamic vinegar.    I had chicken at home that I needed to cook so I added some to the meal as well.

I was still hungry after my big salad so I had some fruit and veggies as a snack 20 minutes later.  I had a plum, 10 cherry tomatoes and 8 baby carrots.  This did the trick.  Before I knew it it was time to get this day documented so I can get some sleep.   Until tomorrow.

Darn it I almost forgot to mention, I did not eat the bread,  that was for my wife and my total calories for the day were 2,310 cal.   Not a bad day.

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Week 9 Day 4

Posted on April 7, 2011 by admin

Do you ever wonder what it would be like to wander over yonder mountains or oceans?  Do you ever have those notions?  Explore new places, meet new faces  let the journey take you away?

Journeys could be making changes in life, or true destinations.   They could be both at the same time.   Both can take you out of your comfort zone.  Doing what is new can lead to growth in the physical, mental and spiritual self.  Go places and do things.   Take pictures too!

Today was a breakthrough day.  I did it!  I joggd a mile in 11:56.  I was coughing and breathing hard but I did it.  I really had to push.  I almost did not make it but I really wanted it so I did it.  I was motivated to push when I saw the scale today.

A little bit lighter and closer to my goal.    After doing the mile I walked for 3 minutes then jogged 5 minutes, walked 4 minutes, jogged 5 minutes then walked the last minute to get 30 minutes on the treadmill.  I hopped off and took a drink of water and moved it along to the elliptical trainer.  I worked another 30 minutes there and was done.  Sweaty and done.  I cleaned up and ate my favorite breakfast.   Today was funny for me food-wise.  I felt like I was feinding for food.  I was hungry almost all of the day.  I can’t remember the last time I felt like this.  I did my best to eat at my normal times but found myself eating 30 minutes earlier.  I even tried to add baby carrots twice during the day as bonus snack times, but that did not help.  I added some almonds with my lunch and had a nature valley peanut butter granola bar at my afternoon break with fruit too.  It just did not matter.  I guess I need to chaulk it up to nerves.  There is much talk of the government shut down and we as contractors may get some unscheduled time off from the situation.  My job supports a military hospital but may not be considered critical to the mission.  I might get a week or more of unpaid leave.   If it happens I will deal with it.   Maybe a road trip to see family and friends, or maybe I enjoy some of the nice weather we have been having in the DC area and break out the fishing gear and do some hiking and fishing.   I have also been itching to get back on the dirtbike, and 60 degree weather is great to ride in.  If I go off roading I will have a chance to see how heavy the motorcycle feels picking it up now that I have been doing some different lifting.     OK back on track,  My hunger today could also be physically driven too.  I had worked out hard with weights the last 3 days in a row, and my body may have been screaming for more fuel.  I don’t know.  

I eased up for this afternoon’s workout.  I did 30 minutes on the elliptical machine and did ligher lifting with exercises outside my core routine of squats, overhead presses, rows, dead lifts, and assisted pull-ups.  I did cable triceps curls, Lat pull downs with 120 pounds (too light for me) chin-up pull downs ( too light) with 120 lbs, and curls with the EZ-Bar plus 50 pounds.

Triceps curls

150-10

140-10

130-10

120-10

110-15

Overhead triceps cable curls

80-10

70-10

60-10

Lat pull downs

120-10,10,10

Chin-up pull downs

120-10,10,10

EZ-Bar curls plus 50 pounds

8,8,8,8,8

That was plenty for a light weights day.  The curls were done with the same weight as usual, but I lowered the reps by 2 per set and just did 1 extra set to have the same 40 repititions total.   The Lats and chin-up pull downs were done with 120 lbs.   I normally do 14o or 150 pounds if I do then at all.   The Lat pull downs really helped stretch my chest and back, they felt great.   The chin-up pull downs were too light also. They did help work my biceps before doing the EZ-Bar curls, so it was OK with me.

I got home, had a quick shower and was ready to eat.  I was still feeling hungry even though I ate a banana on the way home.  Tonight I ate two bowls of salad topped with chicken breast, garlic cloves, red peppers, portobello mushrooms, asparagus, and some cabbage.  As usual I doused then salads with straight balsamic vinegar.  Here is what it looked like.

That was a good dinner.   I might be heavy in the morning, but my body was craving food and I fed it.   Even with the bonus snacks and bigger dinner my calories for the day were still near my target goal.   I ate 2,284 calories.   I am feeling good with that.  I can’t wait to see how I feel in the morning.   That was another day in the life of me on my journey.  Catch you tomorrow.

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Week 9 Day 3

Posted on April 6, 2011 by admin

It does not matter whether you are walking around the block or running a marathon,  they both start with a first step.

The Devil is in the details.   Don’t think too much, just do it.   Don’t get overwhelmed by the complexity or enormousness of losing a  lot of weight (or any other task you need to do).   Take the first step.  The first step is the same for 1 mile or 100 miles.  It is only one step.  You can do one step.   Follow it with another.  Before you realize it you will be conquering the distances or tasks you are trying to accomplish.

I realized today I have not included a picture of my main breakfast at work.  I eat turkey sausage, 3 hard boiled egg whites, 5 mini pancakes and a piece of fruit.  This totals 415 calories depending on the brand of sausage and the size and piece of fruit.  Sometimes I substitute instant oatmeal in place of the pancakes.  This breaks down to 11.5 grams of fat, 52 grams of carbs, and 24 grams of protein.  

I like the fact I can enjoy this combination of food and not feel like I am eating on a restricted diet.    That makes a huge difference.  No one gets excited about just a piece of fruit and cottage cheese every day.  I guess no matter what you eat everyday you can get bored of it, but with this combination every breakfast feels like I am cheating.

Now on to the day!   Look,  I lost more weight!  Unbelievible!  It is amazing eating right and exercising works.  We got to start telling people this!

 The morning workout was a great one.  I have a new personal best time in the 1 mile jog.  I did it in 12:06.   I was really trying to break through to the 11:xx  time but could not do it this time.   No matter it is an improvement to what I did last time.     On a side not to jogging,  each time jogging does not need to be a record setting event.   It is more important to consistently get you distance goals.  You will  get faster as you get more fit.   It is good to push yourself regularly too.  That is when you will see the faster times.    You need to find the balance that works for you.   OK back on target,  after the jogging I moved to the lower body elliptical machine for 30 minutes also.   I had a solid hour of cardio between the jogging and walking on the treadmill and the elliptical machine.   I felt great.

Work went as it usually does, the time passed by and before I knew it I was heading back to the gym to lift weights.   I decided to walk at 10 %  incline at 3.3 mph for the warmup this time.   I jogged earlier in the day and did not feel like doing it again.  I broke a light sweat and was breathing a little bit harder than skipping this 15 minute warmup.  Now for the weights!   I broke one of my own rules of this weight lifting plan I am trying to follow.   I did squats again which makes it 3 days in a row.   Bad Joe,  bad!   Don’t do that again.  It actually did not feel bad.  I will have to see how I feel in the morning .

Squats:

95-10

135-7,5

185-4

135-8

Overhead presses starting from the ground (added 10 lbs)

105-5,5,5

overhead presses from chest

105-7,7

Deadlifts

135-5

185-5

235-4  (10 lbs heavier than last time)

Leg extensions

170-10

190-10

210-10

170-10

Bent over rows (machine station that uses plates)

+45-10

+70-5,5

+45-10

That was everything and more than enough.   My chest and shoulders felt really pumped and tight.  My legs feel like I worked them good.  I know I did some good stuff today.

After driving home and taking a quick shower I started on dinner.  My wife was meeting her Brothers today after work for dinner so I decided to break out the bacon.  The evil bacon.  I was good with it.  My dinner meal was sliced steak, onions, portobello mushrooms and 2 slices of bacon chopped small.  I cooked everything together adding the steak last.  I put that all over a salad with some balsamic vinegar and loved it.   I still have half of what I made so I will be enjoying it for lunch tomorrow as well.   I don’t eat bacon very often.  I might have some once every 3-4 weeks, and it is usually with a dinner meal of shrimp or chicken.  Before I started this healthier way of life I never was eating bacon.  I always went for sausage gravy first,  regular sausage next, taylor ham it the other stuff was not available, and then and only then bacon.   Now it seems it tastes better to me.  I guess not eating it for breakfast, and putting it into a support role was all it took to like it more.

I also don’t talk much about what I drink.   At work it is only water.  I buy it by the gallon, two at a time and I drink 1/2 a gallon at work most days.  That seems like a lot when I think about it, but it does not seem to be at the time.    As you can see in the picture above I also like seltzer water.   Not the sweetened stuff, or other watered down drinks.  Just seltzer at home.  Most stores keep 4 or more flavors on the shelf and the carbonation makes the beverage more than just water.  I probably drink one half to one full liter bottle of seltzer at night with my meal.   Hey what can I say,  what I am doing is working.

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