Enough is Enough, Rich is Going To Get Buff!

[Danipower714]

Originally Posted by Ricardolowcarbo

Ok. Now the scale has me confused. I was curious again this morning. I got 163.8. Anyone Feel annoyed with my obsession with the scale? LOL.

Something is moving in the right direction. I lifted hard yesterday. I tried on my size medium speedo e-board shorts. Don't laugh, get the image of old men in speedo bikini shorts out of your heads. I am talking the Speedo Board short. Like a navy blue, less dark. with white stitching and white draw string. I love them. ok. I need to melt away a little body fat in the love handle area. Motivation to train hard over the next month.

My game plan for this week is to stick to my low/med carb rotations. Calories on low day 1600. Calories on med day 2,000. Keep Protein high and train my butt off. Up the weights and intensity and see what happens.

It is funny, I was preparing for a party that we are having on memorial day. Cutting the lawn. My lawnmower is self propelled walk behind no exercise at all except an hour walk. I want to take the gears out of it so that I have to push it myself and put a 25 pound plate on it to make cutting the lawn challenging. JUST KIDDING. Anyway, I had so much to do. By 3pm yesterday I felt too tired to workout. I ate a whole wheat bagel and some protein, took a 30 minute nap and practically supersetted through my workout. The nap nutrition combo was like magic.

Today is a low day for carbs and Cardio for exercise. Tomorrow I am allowing myself A high day for Carbs. Memorial day. Party at my house. I will have an intense workout in the morning. Doms in my back again. I think that is an area I never gave a lot of attention. Not lats, I always worked my lats. Mid back. Rhomboid area. It is the rows. I never really got into rows before.

Ok, here they are, only mine don't say lifeguard on them.

Nice board shorts! I got a little nervous when you said Speedo at first...

And, we are going to need some pics of you in them posted at some point this summer...I'm just sayin'

[Bring it on]

Hi Dani!


Today was a busy day.

45 minutes Cardio this a.m.

Today's Totals

Calories 1,585

Protein 146g 37%
Carbs 76g 18%
Fiber 10g
Fat 82g 46%

[Bring it on]

Scale again today. 163.8. It is like voodoo. The same number two days in a row. Either voodoo or the guy who was putting my scale together in Taiwan spilt a little coke on the electronics of my scale and that is just now a quirk of my scale.

I am sitting here drinking coffee trying to wake myself up. We have been getting ready for this party we are having today. My daughter is marching as a daisy in the parade for the first time. I need to try to get my workouts in early as I will be busy all day. I hate working out in the morning. I have so much more energy in the afternoon. Armed with Coffee and Steel cut oats, I am going to give it a go this morning. OK. One more cup of Coffee and I will be ready.

[Bobby]

You know, the closer you get to goal the harder it's going to be to lose. Plus lifting more may be adding a little muscle mass.

And I so agree about the morning workouts. I'd much rather get some proteins in before tackling the weights. Keep up the good work Rich.

[Bring it on]

Hey Bobby,

Yeah, I don't know why but I seem to have more strength in the evening.
I think that if I had to, I could retrain my body to lift in the morning. I would have to eat and get some protein in first. You're on about that one.

It seems to be getting harder to lose. I just want to cut up and lose around the waist an inch or two. That sounds easier than it is. Or I should say the more I lose the more I see the work I want to do.

Hope you had a good weekend.

[Bring it on]

Yesterday my totals went into the abyss. Memorial day party at my house.
Not too bad though. After everyone left I went into a carb coma and crashed. I woke up at 3:45am this morning. Something is wrong with my clock.

Sunday Workouts

Thighs
Quads
Calves

Biceps

30 minutes S/S cardio.

[WATCH-ME-SHRINK]

Rich, you deserve an "off day" every now and then. It's when people come up with worthless reasons for off days that it becomes a problem:

"Well, I was tired and I burnt the beans and I was out of salad and I was mad at my dog and I broke a dish and my friends were eating too and it was a sunny day, or it was a rainy day, and I very sad, or I felt happy, or...."

Occasionally we have friends over for a celebration, and we're gonna eat off plan a little, but those times are worth it in the long run. They don't happen often, and we get back on plan the next day, business as usual, and our mission is ever clearer.

Glad you had a great time with your friends/family.

[Bring it on]

Needless to say that today is a low day in carb rotations. Also a Cardio day.

Also a drink a lot of water day.

[Glamour P!]

Rich, just popping by to say hi, and wishing you a week of successes ahead...
G x

[Bring it on]

Originally Posted by Glamour P!

Rich, just popping by to say hi, and wishing you a week of successes ahead...
G x

Thanks G, Same to you!

[Danipower714]

Originally Posted by WATCH-ME-SHRINK

Rich, you deserve an "off day" every now and then. It's when people come up with worthless reasons for off days that it becomes a problem:
"Well, I was tired and I burnt the beans and I was out of salad and I was mad at my dog and I broke a dish and my friends were eating too and it was a sunny day, or it was a rainy day, and I very sad, or I felt happy, or...."

Occasionally we have friends over for a celebration, and we're gonna eat off plan a little, but those times are worth it in the long run. They don't happen often, and we get back on plan the next day, business as usual, and our mission is ever clearer.

I couldn't have set this any better!

[Bring it on]

yesterday ended up being a rest day by default. No excuses, I failed to do my Cardio.

I don't know what it is, I also have had no energy. Right now none. I am starting to prepare steel cut oats. Hopefully that will get me going.

Also have been in a very introspective mood.

Yesterday's Totals

Calories 1,574

Protein 136g 34%
Carbs 47g 11%
Fiber 11g
Fat 100g 57%

[Bring it on]

Was able to get it together this morning and get in my 45 minutes of Cardio before work.

[Bring it on]

Copy of Dani's copy from Twyla's journal for my future reference. Good idea Dani!

Copying from T's journal for future reference:

YUMMY PROTEIN BALLS

4 scoops chocolate whey protein
4 Tbs nat PB
1-2 packets of Splenda
1 tsp vanilla
1/2 cup of milled flax
3-5 Tbs of water

Mix all the above -- it will seem too thick, but keep stirring -- until completely mixed sufficiently. If you need to, add the water a little at a time. You want it to be thick.

Divide into 5 separate wads of dough. (Like that word, "wad"?) Roll each into a ball, wrap in plastic wrap, and store in frig.

Very filling and FUN TO EAT 'cause it hits the sweet spot, for one; and two, it's a good, quick, balanced mini meal of protein.

(Optional: You can add 2-3 Tbs of Fiber One to add fiber/carbs to the mix also.)

[Bring it on]

45 minutes Cardio this morning

Today's Totals

Calories 1,648

Protein 168g 41%
Carbs 68g 16%
Fiber 6g
Fat 82g 44%

I stayed low again today. I usually eat at 9am when I start to feel hungry. I had oats today at 6am, did Cardio and was hungry most of the day. I don't know if that is a good or a bad thing.

[WATCH-ME-SHRINK]

Originally Posted by Ricardolowcarbo

I usually eat at 9am when I start to feel hungry. I had oats today at 6am, did Cardio and was hungry most of the day. I don't know if that is a good or a bad thing.

Rich, some people can do cardio on an empty stomach. I REALLY don't like that myself. I have no GO POWER doing cardio in the morning w/o something on my tummy.

But....did you balance your oats with protein? Carbs eaten alone are gonna cause hunger issues for you, at least they do me.

On the other hand, your metab may just be RUMBLING up a storm, causing that hunger, and that IS a good thing.

Wait it out, tweak, watch, then tweak if necessary.

[Bobby]

Originally Posted by WATCH-ME-SHRINK

But....did you balance your oats with protein? Carbs eaten alone are gonna cause hunger issues for you, at least they do me.

I agree, if I eat oatmeal I add protein powder with it, you might try that.

[Bring it on]

Originally Posted by WATCH-ME-SHRINK

But....did you balance your oats with protein? Carbs eaten alone are gonna cause hunger issues for you, at least they do me.

Yes I did, I had a 24g of Whey Protein shake with the Oats. I am thinking that it may be my metabolism. If it is, that is great. The hunger was annoying though. I never have hunger like that during the day. Something was different. Like I said I usually wait to eat until I am hungry or about 9am, but that is probably keeping my metabolism slowed down.

I am going to try it this week. I am going to start my day early and eat before morning workout and see what happens.

Thanks Twyla, Thanks Bobby.

[WATCH-ME-SHRINK]

Originally Posted by Ricardolowcarbo

[COLOR="Red"]The hunger was annoying though. I never have hunger like that during the day. [/COLOR]

I'm jealous. You never have hunger like that during the day.

Now you know how women feel for a string of days, every month, twelve times a year, for about 40 straight years.

[Bring it on]

Now I am hungry!!! This is the second day I have eaten at around 5:30am and worked out in the morning. This morning, I had a detour bar and by 8am I was hungry and am now. I am going to have a protein shake and oatmeal at 9am. Then lunch at 12. snack at 3, dinner at 6. For some reason starting my day early working out and eating early is unleashing the hunger.

As for the Woman thing. God bless all women who go through that!!!!!!!!!

[WATCH-ME-SHRINK]

Originally Posted by Ricardolowcarbo

As for the Woman thing. God bless all women who go through that!!!!!!!!!

I AM WOMAN.
HEAR MY TUMMY ROAR!

[Bring it on]

Early day today.

Morning workout

Chest
Triceps

30 minutes s/s Cardio.

Today's Totals

Calories 2,079

Protein 174g 34%
Carbs 147g 25%
Fiber 21g
Fat 95g 41%

Did you ever have one of those days that end up being very profound where a realization hits you like a brick?

[Bobby]

Good job sticking to you plan Rich! I hope the profound realization was a good one.

[btinc]

After the high day on memorial day, you replenished your leptin values and raised your metabolism, which in return will fired up the ghrelin hormone. This hormone stimulates your appetite. While eating at a deficit it is at a lower level and when you have a high day you awaken it and of course it makes you hungry. You do need the high day to keep the metabolism going but you will also run into this issue. After a high day you may need to jack your protein up even higher, it will help to lower the ghrelin hormone. After a couple days back in a deficit it will go away, you may suffer from hunger for those couple days, up your fat on the low day, eat all the leafy green veggies you want to help with the hunger. Protein will help keep this hormone in check as you get back to a deficit.

[Danipower714]

Originally Posted by Ricardolowcarbo

Now I am hungry!!! This is the second day I have eaten at around 5:30am and worked out in the morning. This morning, I had a detour bar and by 8am I was hungry and am now. I am going to have a protein shake and oatmeal at 9am. Then lunch at 12. snack at 3, dinner at 6. For some reason starting my day early working out and eating early is unleashing the hunger.

As for the Woman thing. God bless all women who go through that!!!!!!!!!

I sometimes wonder what would happen if men had TOMs too...

[Bring it on]

Originally Posted by Danipower714

I sometimes wonder what would happen if men had TOMs too...

You might think that that might raise the divorce rate but I bet it would lower it significantly as men would be able to understand women better.

[Bring it on]

Originally Posted by btinc

After the high day on memorial day, you replenished your leptin values and raised your metabolism, which in return will fired up the ghrelin hormone. This hormone stimulates your appetite. While eating at a deficit it is at a lower level and when you have a high day you awaken it and of course it makes you hungry. You do need the high day to keep the metabolism going but you will also run into this issue. After a high day you may need to jack your protein up even higher, it will help to lower the ghrelin hormone. After a couple days back in a deficit it will go away, you may suffer from hunger for those couple days, up your fat on the low day, eat all the leafy green veggies you want to help with the hunger. Protein will help keep this hormone in check as you get back to a deficit.

Yes! Something was going on those days. I worked out this morning, ate early and my hunger is much more controlled today.

[Bring it on]

I got an early start today.

This mornings workout

Shoulders
Back

30 minutes Cardio

Today's Totals

Calories 1,622

Protein 157g 39%
Carbs 85g 19%
Fiber 18g
Fat 79g 43%

I felt really good today. Physically and emotionally. I am starting to feel tight if that makes sense. Tight in a good way. I don't know how tight I look, but I feel it.

Going away Saturday night with wife and daughter. Going to get my workout in tomorrow morning and Sunday is a rest day. I am just going to try to eat sensibly this weekend.

I have started my three day split. Hitting body parts twice a week. shorter more intense workouts 6 days a week. Sunday is rest day.

[Danipower714]

Originally Posted by Ricardolowcarbo

You might think that that might raise the divorce rate but I bet it would lower it significantly as men would be able to understand women better.

I agree with you!

[Bring it on]

This morning was Weigh in and measure day. New low of 163.2

To tell you the truth, I don't think that I want to break 160. I really would like to just switch the fat for muscle now. I guess I need to up the protein and lifting for that.

Measurements all about the same. Chest up 1/2 inch. Could be due to lat work yesterday. (pump in lats) Hip measurement down ever so slightly.

At least I am holding on to the muscle I have. Waist is not moving.

Is there any truth to the waist being the last to lose in? Or where you tend to store fat is the last place to lose it? I thought that there is no such thing as spot reduction?

We are going to my wife's 20th College reunion today and for the first time in years, I am not embarrased to get into my board shorts and hit the pool. I have been chanting to my daughter. "we're going in the pool" We're going in the pool" and she gets excited.