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Old 03-12-2013, 03:50 PM   #31
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still undoing the bad choices on sunday, feel much better after the last 2 days

going another day or so on induction level carbs, but then i will be on vacation for a week, and I plan to let go a bit,

after vacation however the plan is to get back on the insanity routines 5 days a week, I was at my best cardio wise when I did those, I could also eat a lot more stuff without watching the pounds

I need to get a good 2 weeks in straight with no interruptions and then I am in a zone I dont usually stray out of ,

things feel good here right now, keep up the good work guys,
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Old 03-12-2013, 11:51 PM   #32
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Originally Posted by ChasingBulk View Post
Lincoln,

(I sure like typing Lincoln better than Oobatooba).
Yeah, way cooler for sure.
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Originally Posted by ChasingBulk View Post
I know you hit the gym.

I guess I need to learn to set my goals and expectations better. I tend to have a naive view of the world that is naive to all of the people on steroids. There were 5 guys in my gym that I was struggling to be like/look like, and in the end, over a period of about 2-3 years, I slowly found out that those guys were all on steroids. The crazy thing is that they would occasionally pick on me and say stuff like, "What are you doing wrong? Maybe your diet's not right? I just don't understand why you're not making the same progress as us."

One of the guys accidentally got 'outed' by another guy in the gym and came clean.


A body builder once told me, "You can be muscular and carry a lot of fat, or you can be skinny and lean, but you can't be both super muscular and lean without steroids."

So, in my progress pic that I wasn't happy with, I might have been at my genetic potential and just didn't know it. Honestly, when you think about it from an evolutionary perspective, it doesn't make any sense for the human body to be big and lean.
I can definitely see where you're setting yourself up for disappointment if you think a guy is natural and isn't and you are comparing your progress to his. I've never really thought about it until now, but I've never really known anyone personally who was really built. So I don't know much first hand about what you can expect naturally compared to steroid users.

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I need to get a good 2 weeks in straight with no interruptions and then I am in a zone I dont usually stray out of ,
Same here. Trying to get into that zone right now, just can't seem to string that many days together at the moment.
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Old 03-13-2013, 03:16 PM   #33
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So last night I couldnt sleep, and ended up going through a lot of old facebook photos. For those of you that are newer here, ie within the last two-three years, you've missed my initial journey and success.

Post college, I was afraid that my weight was going to be an issue with my medical clearance for work, so I got serious about my weight loss and dropped about 100 pounds in 6-8 months. Kept it off for quite some time, year to year and a half, and then slowly started putting it all back on. Mostly due to stress at work, stress at home, a sedentary job, and a general lack of time and apathetic attitude.

Well in my insomnia last night, I dug up some old pictures of my then girlfriend (now my fiance) and I on our first Vegas trip. Bad idea. I know things like this should motivate me even more, but it just ends up being depressing.

I dont remember exactly where I was in the photo, but my best guess is somewhere between 205-215. My goal for the wedding is 220, which is 69 pounds in 140 days. Doable, but not going to be an easy goal.

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Old 03-14-2013, 10:06 AM   #34
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New Certification

Thought I'd mention that in addition to my personal trainer certification through the American Council on Exercise (ACE), I just completed another specialty certification and I'm also now an "ACE-Certified Weight Management Specialist". Still not working in that field and doing fine in my solo law practice, but building my credentials in my spare time should I decide to get back into health & fitness as a career.
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Old 03-14-2013, 01:41 PM   #35
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Having a pretty good week here. Been eating on plan, lacking a bit in exercise department nursing a sore back. Honestly have no idea how I hurt it. Just all of a sudden it's stiff and sore on the lower left side.

Nice job Stack on the specialty cert.

CTI - Just give it hell man. Even if you come up a bit short on the goal you'll still feel great.
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Old 03-14-2013, 06:18 PM   #36
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@Lincoln Hawk:

I don't personally know anyone that is natural and has visible abs. I guess one wake up call was when I went to Panama City Beach Florida on vacation. I saw thousands of shirtless guys of all ages, and out of the thousands, I only saw one teenager with visible abs.

I guess I should be intelligent enough to take that data and assume that having a 6 pack is either A) not worth it, B) extremely difficult, or C) extremely difficult AND not worth it

I go through diet cycles though.

I constantly between 4 different diet stages:

1) "Screw aesthetics - it's all about health! I don't want to die!"
2) "I can be healthy AND have 6 pack abs"
3) "I don't care about health or aesthetics. I just want to eat and enjoy food, one of the greatest pleasures in life. We're all gonna die sooner or later."
4) "Screw health. It's all about aesthetics! I want women, including my wife, to think I'm hot!"

The only time I've had any type of success is when I stay on stage 2 long enough. It seems like stage 4 would also cause success, but I end up getting a sick and destroying all my progress, so stage 2 is the only one that works.


@Stack:

Congrats on the certification. I'd like to become a personal trainer myself and have thought about getting some certifications. It would probably be my dream job at this stage of life. Of course, it seems like I would have to somewhat look the part if I want clients, and I'm not anywhere nearly in shape enough to attract clientele.

I once hired a trainer at my local gym, which is a pretty crazy place - I guess you can't ask for much when you only pay $12 per month.

The guy I hired had me doing all kinds of things and had me feeling pretty good about my money spent. Then he called the staff into the training/aerobics room and said, "Watch this, everyone."

He then placed a giant Swiss ball into the middle of the room, got a running start, and jumped onto the ball, attempting to balance. As soon as his feet hit the ball, he fell backwards and hit the concrete floor with a hard thump, laughing nervously as everyone gasped and he looked up at the ceiling. I didn't hire him again, mostly because I didn't have the money, but that was my only experience with a personal trainer so far, and I felt like I should at least be able to do as well as him.

@CTIGrad:

I think that's the first picture I remember seeing of you. You look like you've got youth on your side!

I agree with Lincoln Hawk - try your best, but don't get stressed out about it or depressed if you come up short. Losing 69 pounds in 4 months is no easy feat, especially when you add the wedding stress on top of that. Lift weights, do fun cardio or activities that you enjoy, and eat sensible. The weight will come off before you know it.

I've gained almost all of my weight back too. I'm about 12 pounds away from my highest weight of 235, although I feel like I've got a bit more muscle. One of the hardest things for me to accept is that I've been overweight since I was 5. It sucks, but I'm always going to have to watch what I eat, as do most of us on this board. But, I'm going back down.

Keep moving, keep trying....It's worth it.
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Old 03-16-2013, 09:57 PM   #37
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Ran my second 5k today. No race time yet, but should be sub 40. Couldn't do a lot of training between the last one and this one as a medical issue cropped up.

Thanks for the advice. I'm sticking to my guns and following plan, but this week hasn't produced any results. Maybe to many calories. See you in the morning.
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Old 03-17-2013, 06:42 AM   #38
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I hear ya with the overweight since childhood. I can't not remember what a normal weight was. I remember vividly going to the doc about 5-6th grade and weighing 200 pounds, and the doc telling my mother that it should be fine ill grow out of it once I hit middle school.

Lack of routine kills me. Working rotating shifts every day, with constantly changing start times doesn't lead to any kind of routine for me. The one saving grace is that we have an employee gym in the basement here that I use on breaks. Couple 45 min sets a day and that usually suffices.
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Old 03-17-2013, 09:38 AM   #39
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@CTIgrad

I'm not sure what happened to me. I followed the Primal Blueprint, and it worked pretty well for me. I got down to around 181 pounds (I'm ~220 now), but I never got quite as lean as I wanted to. The company I was working for was acquired by a big company. After that, things got really stressful for me (still are), and for some reason, I couldn't seem to get full on low carb food. I'm sure if I was tracking my calories, I was taking in a ridiculous amount, mostly in fat. I would eat until I felt like my stomach was ready to burst almost every time I ate, and I can track the weight gain online from the day the new company took over until now.

The past 2 weeks, I've jacked up my intake of leanprotein to at least 1 gram per pound of my body weight. We went to a restaurant for my son's birthday last week, and about an hour before going, I ate two cans of plain tuna fish with mustard. I watched the rest of the family eat chocolate cake without even flinching or salivating.

For me, upping the lean protein intake really curbs my appetite and calories, so it might be something that you can try.
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Old 03-17-2013, 02:26 PM   #40
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@CTIgrad

I'm not sure what happened to me. I followed the Primal Blueprint, and it worked pretty well for me. I got down to around 181 pounds (I'm ~220 now), but I never got quite as lean as I wanted to. The company I was working for was acquired by a big company. After that, things got really stressful for me (still are), and for some reason, I couldn't seem to get full on low carb food. I'm sure if I was tracking my calories, I was taking in a ridiculous amount, mostly in fat. I would eat until I felt like my stomach was ready to burst almost every time I ate, and I can track the weight gain online from the day the new company took over until now.

The past 2 weeks, I've jacked up my intake of leanprotein to at least 1 gram per pound of my body weight. We went to a restaurant for my son's birthday last week, and about an hour before going, I ate two cans of plain tuna fish with mustard. I watched the rest of the family eat chocolate cake without even flinching or salivating.

[B]For me, upping the lean protein intake really curbs my appetite and calories, so it might be something that you can try.
That's a lot of protein. I'm on the opposite end right now. Looking at a tracker:
1012g Cal
87g fat
8.6g carbs
48.9g protein

Haven't really planned out a diner yet, but most likely a chicken breast and some mayo or the like.


Tuna and mustard eh? Never thought those two favors would work well. Just the plain mustard or like Dijon or something fancy?
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Old 03-18-2013, 07:23 AM   #41
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Two weeks of good eating and amped up exercise have left me with a gain on the scale. Oh well. I'm feeling good and the clothes are fitting better. The suit I want to wear next week is looking OK, but another strong week and it should fit perfectly.
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Old 03-18-2013, 07:38 AM   #42
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3/4/2013 218.8
3/11/2013 221.2@22.3% body fat (49.32 lbs fat, 171.87 lbs lean body mass)
3/18/2013 220.2@21.8% body fat (48 lbs fat, 172.19 lbs lean body mass)

(-1.32 lbs fat, +.32 lbs lean body mass)

I'm happy with this week's results. I want to get one more week in of good eats/training before I hit Austin for a week. I'm going to do my best not to blow it all in Austin, but I'm sure I'll put some weight/fat on, which kind of depresses me.

@CTIGrad,

I lost a pound last week of the "right stuff". I also believe that I added a third pound of muscle, which is tough to do while losing. Most of the gain was because I laid off for awhile, so it's coming from muscle memory.

But, I'd like to give you an idea of what I'm doing:

I'm 41 years old, and I'm doing heavy compound lifts on Monday, Wednesday, Friday, and I'm doing 1 hour of cardio (activity) 7 days per week. Every weight training session, I include one of the following exercises: (Chin ups, bench press, squats, deadlifts).

According to an online TDEE calculator, my maintenance level is ~3200 calories per day.

On my weight training days, I eat maintenance + 10%, which is 3520 calories. On my cardio only days, I eat maintenance - 35%, which is 2080 calories. On every day, I eat all of my calories within an 8 hour feeding window, with most of my calories for the day coming post workout.

As far as macronutrients go, my only requirement is that I get at least 1 gram of protein per pound of weight, which right now is around 220 grams. I don't worry too much about where the fat and carbs fall, as long as my calories are in place, although I take in 10 grams of fish oil per day and whatever other healthy fats I can fit in, such as olive oil.

I guess one of my points is that you're a lot younger (or at least look it) and weigh around 60 pounds more than me, so I'd guess that your maintenance calories are even higher than mine, which is 3200. At 1000 calories a day, your weight should be falling off. Maybe it's too little, or you need to switch things up. If you're lifting weights, I'd think that your protein is way low.

As far as tuna and mustard go, I don't think that they go together well. I'd rather tuna and mayo, but that would probably eat through my calories too quickly. I sort of like to get through all of the nasty tasting stuff earlier in the day and then cheat at night to make up the calorie difference. With an 8 hour eating window, 3500 calories is a lot to take in.
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Old 03-18-2013, 12:33 PM   #43
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Down to 166, from 167 last week, huzzah! My first "down" weigh-in in a few months.

My 7th workout this morning. I moved up from 1 set of 12 reps to 2 sets of 12 reps on most of them. The details:

1) 12 goblet squats with no weight. The goal right now is just to get my butt down to my knees or lower. I can't yet get my elbows to my knees without hunching over. Using a couple of dumb bells loaded with 10 pounds (yes, you read that right, don't laugh) each for everything else.
2) 2 sets of 12 bench presses.
3) 2 sets of 12 bent-over rows, one side at a time.
4) 2 sets of 12 upright rows.
5) 2 sets of 12 bicep curls.
6) 1 set of 12 overhead presses, 1 set of 9, 1 set of 3.
7) 2 sets of 12 tricep kickbacks.
and 3 sets of 12 squeezes with a pair of medium-resistance grip-strength gadgets.

I sometimes struggle with lifting things at work, which is why so much emphasis on arms. I think I lost a good deal of muscle when I was losing weight. Of course, the regain has all settled around the middle. Do you experienced lifters think I should get to 3 sets of 8-12 reps at the same amount of weight first, or add another five pounds to each dumb bell and go back to 1 set of 8-12?

Stack - Completely agree, it's past time to get out of this skid.

CTIgrad - I remember when you were around before. You put in a lot of hard work. Glad to hear your gf is now your fiance.

I've got my meals planned and packed already for the first time in a while. Will let you know how it goes.
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Old 03-18-2013, 01:21 PM   #44
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-2

Not the most stellar week but at least it's in the right direction. Finally got my 5k time in; 41:54. Almost 2 min slower than my first. This course I found out was rated a 1 on a 5 scale for hilly-ness (1 being the most hilly) so considering that this was my second one, I couldn't train for it, I don't feel too bad. We picked our 5k for next month, the Seahawks are sponsoring it and most of the players should be out for it.

Doug- thanks dude, we've been together now for just over 4 years, Aug 3 in Tahoe hopefully.

Bulk- 26 going on 27 here so ya it helps some, but that's a ton of activity still. I'm noticing that during some of my longer cardio sessions my knees and ankles start hurting. At the end of my 5k even my hip wasn't real happy. I need to find a better split for my weight lifting. I'm sure that will help some.
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Old 03-18-2013, 01:33 PM   #45
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No change.

No loss reflected on the scale this morning, but I can tell I'm holding some extra fluid after hiking 5.6 miles yesterday with a 45-pound pack. I usually experience water retention due to mild inflammation from longer runs and hikes, and see a solid drop after a couple of days. I expect I'll be south of 200 if I check my weight midweek.

Doug - One work set per exercise can be productive, but it really has to be an all-out set to complete momentary muscular failure. One submaximal set of 8-12 reps likely won't be enough of a stimulus. At the beginner/novice stage of training, you're better off sticking with 2-3 work sets, progressively increasing the load as your strength increases.

I would make a minor adjustment to the order of your exercises, and put overhead press between bent-over rows and upright rows. That way you have your compound horizontal push-pull and vertical push-pull exercises grouped together:

1) Goblet squat
2) Bench press
3) Bent-over row
4) Overhead press
4) Upright row
5) Biceps curl
6) Triceps kickback
7) Grip work

Bulk - looks like a week where everything went in the right direction. Keep it up, buddy.

Big D - I expect you'll see a drop soon.

CTI - the more fat you have to lose, the more radically you can restrict calories and not have to worry about "starvation mode" or any of that stuff, so as long as you're feeling okay at around 1000 calories, you should be fine metabolically to go ahead and milk the early phase of dieting for all you can get out of it.
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Old 03-19-2013, 06:26 AM   #46
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I've started getting up early and getting my exercise in before work. I've tried it in the past and failed, but I'm 10 days in now and still g doing it. To be fair, last week was Spring break and I didn't ahve to get up as early. So far so good for this week.

Doug - I think you should get back into posting your diet daily. It was but one small part of your success, but it worked for you for a long time.
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Old 03-19-2013, 07:04 AM   #47
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Great to see everyone working hard. I had a good week here also. Only one day I ate a little sloppy, all others stuck to plan. Need to keep it rolling this week and should be able to post a loss for the month.

Doug - Having my meals planned and made ahead of time is a huge benefit. Sadly, it's almost certain failure if I just wing it.

BigD - Awesome on the morning exercising. I fell out of that routine. I need to get back with that. Miss that feeling of accomplishment first thing. It's a tough routine to start though, just like flossing.

Last edited by Lincoln Hawk; 03-19-2013 at 07:07 AM..
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Old 03-19-2013, 10:41 AM   #48
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3/1/2013 Current weight 267
3/11/2013 268
3/18/2014 268

Nothing moved much. down a little, up a little. back to scratch by monday. I had to go out of town over the weekend on a video shoot, so it was grab what I could when I could. Wiped out any progress from last week. Back to plan this week.
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Old 03-19-2013, 12:12 PM   #49
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Doug,

You have the right idea in that you're not using any weight with goblet squats because your form isn't correct yet. Don't worry about adding resistance until you've got the form correct.

As Stack said, one of the keys is progression. Keep a log, and when you can do more than 10 reps or so of a given exercise, increase the weight a little bit the next time you work out.

I generally do at least 3 working sets of a given exercise, and I try to keep my rep range between 8-10. If I can do more than 10 to failure, then I raise the weight.

I'm a believer that if you do compound exercises, your whole body will grow because of the hormonal response. So, if possible, I'd suggest replacing bicep curls with chin ups or assisted chin ups and kick backs with dips/assisted dips or reverse bench, but you've got the right idea with compound exercises. You could probably also add in stiff legged deadlifts for hamstring.

Regarding how many sets to do, I find that for me it depends on calorie deficit. If I'm too low on calories, then I have to keep the volume low, or I won't recover correctly.

I think 3 full body workouts per week for at least the first 3-4 months is great for a beginning workout.

Looks good.
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Old 03-20-2013, 10:32 PM   #50
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Kinda a sobering day.

Coworker of mine passed this afternoon, he was 35. No word yet on the cause, but I have my suspicions. Guy was obese, like way obese. Gut guess 400+ and ate horribly. Similar to how I ate the last time I fell off the horse.

I cant help but think this was where I was headed, hell still am. I mean I'm barely 3 months into a new WOL and what progress I've made can easily be undone. I'm under no illusions about this.

This just drives home how important not letting your life succumb to obesity and a sedentary life is.

Anywho, in other news, woke up early today and hit the gym with a buddy. He kicked my rear end, chest/tri/shoulders today. Tomorrow we're going as well and I believe it will be a leg/ab day.

I'm ready for summer. Sick of this rain junk up here.
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Old 03-21-2013, 06:49 AM   #51
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That is kind of eye opening, CTI. We'll all got to keep to our plans. It's not easy, but it's better than the alternative.

I finally saw my first positive number on the scale for March. Hopefully I'll be bale to build on it through the weekend. Irony note - my wife tends to dog me when I don't exercise enough, but now that I am successfully getting up early every day and exercising, she's complaining that she can't get back to sleep after I wake up. I made the mistake of quipping back that since she's up, maybe she could use that time to get in a little housework. Oops.
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Old 03-21-2013, 11:54 AM   #52
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Doing well here. Eats are good, but we're getting slapped with some colder weather here which always seems to hinder outside activity. Someone needs to go kick that PA groundhog in the nads. He's a liar.

BigD - Funny stuff man. I'm not even married and I feel pretty confident I know how that comment went over.

CTI - I always feel like I'm on a slippery slope. I've have many slip ups where I can see all the terrible eating habits coming back. A few times I've had to really tell myself if I don't get it together I'll be right back where I started very quickly.
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Old 03-21-2013, 02:09 PM   #53
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Mornin gents;

Woke up at the crack of 11 today, and after some bacon and eggs headed out for a run.



Better than my 5k last week, and slightly worse than my first 5k. I think breathing is my problem, I start getting short of breath and my chest starts hurting so I fall back to walking. Didnt get to the gym this morning, but after the fiance gets home from school we'll be going tonight.

Pendleton BBQ apple wood smoked chicken breasts for lunch, with some coke zero. Yum.
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Old 03-21-2013, 09:21 PM   #54
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Stack and Bulk: thanks for the lifting advice. Yesterday, I did three sets of 12 for each of the exercises with weights. I sure felt the difference - still feeling it today. My hands got plenty of exercise holding on to the dumb bells. I didn't bother with the grip handles. Will add the stiff-legged deadlift tomorrow or Monday. I don't have anyplace in the apt. to do chins right now, and I am so far from being able to do a dip, but I will keep those in mind for the future. I agree, compound lifts are more effective.

D - you're right. I'm embarrassed to admit what I've eaten, most days.

Lincoln Hawk - very familiar with that slippery slope.

CTI - sorry to hear about your coworker. I used to work with a guy who was short like me, but weighed 300+ pounds, who passed in his late 20's. He left early one day with a headache, and his family called the next day to say they'd found him dead in his bed that morning. He died of a brain aneurysm, probably due his high blood pressure.
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Old 03-22-2013, 08:03 AM   #55
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CTI - how often are you doing those runs? That's a pretty good calorie burn.
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Old 03-22-2013, 10:14 AM   #56
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Quote:
Originally Posted by Not quite so Big D View Post
CTI - how often are you doing those runs? That's a pretty good calorie burn.
I dunno if I buy the calorie burn on the mapmyrun app. It seems a bit high. I put it in a tracker and it said about a 400cal burn.

I try to run 2-3 ties a week depending on how my knees/ankle feels.

Ended up doing biceps/back/shoulders last night at the gym. After lifting for two days in a row with my buddy, my upper body is beat. Breathing hurts today.

So far posting a good loss for the week. Maybe this is what I needed.
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Old 03-23-2013, 04:34 PM   #57
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Cti - sorry to hear about your co-worker,

BigD - good to hear about the scale, you sound in the zone now, its encouraging, keep it up .

Back from vacation - and I am SUPER FAT!!!

I have a lot of work to do, funny thing is, my weight is up but my clothes arent really that tight, its weird. Anyhow, I felt bad about all I ate last week so I did 4 days of working out in the gym at the resort, lots of walking and snorkeling.

Today 3 out of 4 of us in the house started P90X, I feel great so far, will be sore tomorrow for sure.

Not going to get too bent out of shape yet about my weight yet, I feel as long as I keep up the exercise, keep the eats sorta in check, I will be fine. I plan to do the whole 90 days of the program, and also will be starting the C25K program with my daughter, she wants to improve her cardio for school.
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Old 03-23-2013, 08:56 PM   #58
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Shiner - that's great that the whole (almost) family is getting in on it.

OK, here is my nefarious list of food I ate today. You can see why I have been reticent, and why I have been gaining weight.

bkfst: one large apple, chopped, with 3/4 c cottage cheese and 2 tbsp each raw sunflower seeds and chopped walnuts, with cinnamon
am snack: a banana, an ounce of cheese, 1/4 c raw almonds
afternoon snack: cinnamon roll, apple fritter, coffee w/ about a quarter cup of half and half
evening snack: an ounce of cheese, 1/4 c raw almonds
dinner: 3 eggs fried in one tbsp butter, a cup of cole slaw w/ mayo & apple cider vinegar for dressing, an orange, a king-sized chocolate bar
over the course of the day a cup or two of unsweetened almond milk, in coffee.

I fried some salmon burgers to take to work tomorrow.
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Old 03-24-2013, 08:04 AM   #59
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Just finished Plyometrics from p90x, it sucks, my whole body aches, I cant imagine tomorrow, lottsa complaints throughout from my 13 yr old, body starting to hurt from yesterdays weight routine,

I may start back at weighing in on mondays again, hopefully it will encourage and not discourage,

already down a little bit from the vacation, figured i was holding onto stuff

have a good day everyone!
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Old 03-25-2013, 07:16 AM   #60
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-3

Doug, apart from the obvious junk items, that menu is better than what most people eat. Heck, even with the junk, it's better than what most people eat.

Ken - hope you enjoyed your vacation. The vacation bloat should come off pretty fast.

We're getting quite a bit of snow in my neck of the woods right now. I think I'm going to postpone today's 4 x 800m intervals until tomorrow. Hard to focus on running fast when you're worried about traction. Tough Mudder is creeping up on me with only 10 weeks to go.
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