Enough is Enough, Rich is Going To Get Buff!

[little3chordme]

Originally Posted by Ricardolowcarbo

Yes I guess that is the endorphins, seratonin and all kinds of good stuff.

Thanks for stopping by. What is holding you back from the exercise? or do you just wish you did more?

it's one of those i kind of stall (but not really, i know it's not a stall) and then say to myself "exercising won't help anyway". i was in a funk, but thanks to journals like yours i'm back on track and i had a fantastic work out last night. it felt good, and i know that regardless of weight it makes me feel good and makes me a healthier, happier person.

scales totally like to mess with humans, and 2 gym bags! pure genius.

[Bring it on]

Originally Posted by little3chordme

it's one of those i kind of stall (but not really, i know it's not a stall) and then say to myself "exercising won't help anyway". i was in a funk, but thanks to journals like yours i'm back on track and i had a fantastic work out last night. it felt good, and i know that regardless of weight it makes me feel good and makes me a healthier, happier person.

scales totally like to mess with humans, and 2 gym bags! pure genius.

You're back in the saddle. Excellent!

[Bring it on]

Originally Posted by vfCookie

You crack me up!!!

I totally understand Psycho Scale Syndrome. Mine has not gone down in forever and went up a couple recently. Yet, over the past 6 months, I have dropped an entire pants size strictly from doing bits of Callanetics and cardio here and there.

See, You are getting results without the scale!!!

[Danipower714]

Rich,
I'm feeling much better...the stomach bug I had was HORRIBLE.

Yes, I do Callanetics about 3 times a week and LOVE them! I have become more committed to them the past few months and they do a great job of toning my body. There are men on our Callan thread who swear by them as well. Twyla is a Callanetics rockstar ...maybe she'll convince you to give them a try!

Glad to see more of your personality without or without the endorphins ...I'm a joker myself.

[Bring it on]

Hi Dani, Yes I have been in a better mood lately. What is unbeatable is on my lifting days after showering at the gym and getting dressed. That feeling of walking out of the gym with a little pump is just unbeatable. I can't describe it better than that for me. Everytime, I say to myself, OMG this feels great.

[WATCH-ME-SHRINK]

Originally Posted by Ricardolowcarbo

Hi Dani, Yes I have been in a better mood lately. What is unbeatable is on my lifting days after showering at the gym and getting dressed. That feeling of walking out of the gym with a little pump is just unbeatable. I can't describe it better than that for me.

[COLOR="Green"]Everytime, I say to myself, OMG this feels great[/COLOR]

.

What an excellent attitude! A champion in progress

[Bring it on]

Well the scale has not moved in a week. I should take my own advice and not even care about it, but it does creep into my mind. Am I doing something wrong? Why don't you just go down? I do know that my body composition is changing. It is so ironic, I was just challenging someone else for caring about the scale.

Since I started my mini goal of losing an inch off of my waist by the end of april. I am already down 3/4 of an inch on my waist. I think I need to ammend my goal to losing an inch at least in April and set the clock April 1, or set the tapemeasure April 1.

I am excited now. I know that I am not going to get these results in months to come. When you have a lot of inches to lose, they come off faster. When down to the last inch or two or last say 5 or 10 pounds, it is more challenging.

I wonder if that is because the body wants to hold on or if it is somehow a little of both the body wanting to hold on and a little psychological. In my last paragraph, I just told myself that when I get to the last two inches etc, it is harder. I wonder if that belief system affects psychologically. I just told myself the last two inches on my waist will be harder. Kinda like the reverse secret.

I read in someone else's journal that it is a competition with one competitor. That's how I feel now. It is a real challenge that I am going to win. I know set backs will come and challenge my fortitude. but I almost have an anger or attitude as if saying " bring on the challenges, I'll beat them"

With that said, I realize that this is an evolving process. When my waist gets to where I want it, I will have a whole new set of goals. "somehow I just thought of the John Lennon quote " Life is what happens to you while your busy making other plans". I guess I can make all the goals I want but I am now observing myself as going through a journey. The little moments of getting to the gym when I didn't want to go. Having someone brighten my day and say your doing a good job getting excited over my new suppliments or protein powder etc, Loving feeling being freshly showered and pumped, coming home and cooking a really good meal for my family, these moments are meaning as much to me as hitting my goals. These moments are the part of my journey that I am embracing now.

Maybe I didn't get started on this journey earlier because I didn't think of all of these wonderful little moments. I just thought of losing the weight and doing the exercise.

Also, I have to say. The people on this board really help keep me going. I am surprised at really the kindness of strangers.

The one thing that this journal has done for me is given me the gift of reflection, even if no one reads what I write I still get to get it out and it helps me to get clarity and give expression to my thoughts.

[Danipower714]

That feeling you describe of leaving the gym with a bounce in your step is the best feeling. Yes, take your own advice about the scale...you are doing aweseome! Already down 3/4!!

Great Lennon quote BTW. A few years ago the yearbook students asked teachers for favorite quotes and I had them include it. That part always calls out to me in the song...it is so very true.

Have a great weekend.

[Bring it on]

Hi Dani,

I hope that you have a great weekend Too! It is sunny here! For now!

oh, I forgot yesterday's totals

Calories 1,809

Protein 179g 40%
Carbs 48g net 12%
Fat 89g 43%

I am looking at fitday and that does not add up to 100% huh?

[WATCH-ME-SHRINK]

Ahh-HMMMMM. Butting in here a minute, speaking of good quotes?

Here's one I read again today. I like it!

Motivation gets you going.
Discipline keeps you going.
--- Jim Ryan

Rich, your journal seems to be doing you a world of good.

[btinc]

Originally Posted by Ricardolowcarbo

Well the scale has not moved in a week. I should take my own advice and not even care about it, but it does creep into my mind. Am I doing something wrong? Why don't you just go down? I do know that my body composition is changing. It is so ironic, I was just challenging someone else for caring about the scale.

You need really not worry about the scales, it will drive you crazy. Measurements and clothes and the mirror should be your judge. Your at a point where after being out of the gym for a while you may have a newbie affect. You could lose inches while gaining weight. One thing in the past i have told clients, for the men who cares what you weigh if you went from a 36 to 32 size pants, for women does really make a difference if you weigh 120 or 160 but still wear a size 4. I have had men drop 3 to 4 pants size while only dropping 4 pounds scale weight. Don't worry about the scale. Use it as a tool but don't bet your paycheck on it.

Originally Posted by Ricardolowcarbo

I am excited now. I know that I am not going to get these results in months to come. When you have a lot of inches to lose, they come off faster. When down to the last inch or two or last say 5 or 10 pounds, it is more challenging.

Very true, so why are we having a conversation about the scales.

Originally Posted by Ricardolowcarbo

I wonder if that is because the body wants to hold on or if it is somehow a little of both the body wanting to hold on and a little psychological. In my last paragraph, I just told myself that when I get to the last two inches etc, it is harder. I wonder if that belief system affects psychologically. I just told myself the last two inches on my waist will be harder. Kinda like the reverse secret.

Homeostasis, human set point, the setting of the internal equilibrium, when a person attempts to lose weight by restricting calories the body will attempt to block it by reducing energy output, the same when you overeat output goes up, this is why people tend to sweat or get warm when they over eat. This is why exercise is so important in a fat loss attempt, as the body slows down in a attempt to conserve body fat, lean body tissue will keep the metabolism elevated again the reason you keep protein intake high in a attempt to keep lean body tissue, which keeps metabolism going and on and on and on. You are in a constant battle, and those who are armed the best will win the long term battle.

[Bring it on]

Btinc, You just made my day be saying that some of your men clients went from a 36 to a 32 waist with only dropping 4lbs on the scale. I don't care about the scale if I get you body measurements and lean composition.

You just got me pumped up to go to weekly weighing,(which I have been doing daily), Weekly measuring, hit the gym hard, and fuel my muscles with the protein. Also, I am doing the refeeds, they are working great.

Have a great week Btinc! I am going to train hard this week and not check the scale or the tape until next Saturday.

Have a great week.

P.s. I am also reading your threads on leptin and carb rotation and am learning a ton.

Best,

[Bring it on]

This afternoon was: 5 minute warm up, 25 minute HIIT and 15 minutes of steady state cardio. Total of 45 minutes on treadmill. I did my feed/refeed before and after workout.

My totals for today were:

Calories

1,942

Protein 160g 34%
Carbs 65g net 15%
Fat 111g 51%

[Bring it on]

I feel like an insomniac this morning, up at 4am. I crashed early last night. One of those nights when you kind of lye down on your bed at 8:30 fully dressed expecting to take a nap and next thing you know it's 4am and your wide awake. Well that's me today. I usually wake at 5am or so. This is my quiet time. It is Sunday and the Gym doesn't open until 7am. This is where I wish I had a treadmill. I use to have a treadmill, Bench, full weights, several dumbells etc. I gave it up and joined a gym. Also needed the basement space, we have a million things now down there.

I hear everyone rave about ellipticals. On my next cardio day I want to try it as I never have before. If I like it, that is something I wouldn't mind getting.

Last night I ate dinner early and about an hour after dinner I felt a slight nagging hunger. I chose to push through it. Again when I woke this morning I felt that slight nagging hunger. I am having my coffee now. I will probably have a protein shake soon.

I am eating about 1,900 calories now and I am wondering if I should up them. The hunger is kind of new since I am out of the Ketosis situation now.

When losing does one just deal with a little hunger like that or do you feed it?

I read my Venuto book. BFFM. My total daily energy expenditure is around 2600 plus for being moderately active (as he puts it working out 3-5 days a week). I am eating 1,900, a 27% deficit. On the cusp I believe of maybe slowing my metabolism, If my metabolism is normal? I think it is. How does anyone know? This could be perfect or it could be eating just a little too little.

I also have been eating a lower percentage fat as I am adding carbs.

This is my next challenge to figure this one out. Trial and error I guess.

I am glad that I left ketosis. It has it's place. I just feel that this is more real. I think ketosis masks your hunger and in turn can starve your body.

Today is my Full body workout day.

My April gameplan is to:

1. Full body Workout twice a week.

2. Cardio 3 days a week.

3. Not to do cardio on my lifting days as I have been doing. Saving all of my energy for lifting.

Total of 5 days a week in the Gym.

Oh and also to get away from that weighing device in my bathroom.

[Bring it on]

I was just thinking. I am upping my carbs. Doing feeds/refeeds. Kind of rotating my carbs.

I don't know if the name Ricardolowcarbo is going to be fitting down the road.

As I write this I have a big smile on my face and cracking myself up. I am either overtired or just bored.

Hummmm. What could a differnet name be? I have to think about that one?

I think that I will end up keeping Ricardolowcarbo as I think it is so catchy.

[DaisyGG]

RicardohotBodo?

RicardoNewbodo?

RichardSmartcarb? Prounounced "reechard" How could that be spelled?

RichardIsReady

Actually though - I agree - Ricardolocarbo has a ring and it's your board-brand!

I am enjoying your journey. You have people with mad-skills helping you! Twyla and the big "b."

[WATCH-ME-SHRINK]

Originally Posted by Ricardolowcarbo

I am eating about 1,900 calories now and I am wondering if I should up them. The hunger is kind of new since I am out of the Ketosis situation now.

When losing does one just deal with a little hunger like that or do you feed it?

I read my Venuto book. BFFM. My total daily energy expenditure is around 2600 plus for being moderately active (as he puts it working out 3-5 days a week). I am eating 1,900, a 27% deficit. On the cusp I believe of maybe slowing my metabolism, If my metabolism is normal? I think it is. How does anyone know? This could be perfect or it could be eating just a little too little.

Rich, one option you have is cycling your calories. Have a couple days per week of higher calories, closer to maintenance, and then back to deficit the other days. Guessing games are good for the furnace.

You're doing great. Your attitude is everything.

[Bring it on]

Originally Posted by DaisyGG

RicardohotBodo?

RicardoNewbodo?

RichardSmartcarb? Prounounced "reechard" How could that be spelled?

RichardIsReady

Actually though - I agree - Ricardolocarbo has a ring and it's your board-brand!

I am enjoying your journey. You have people with mad-skills helping you! Twyla and the big "b."

Those are all great ideas!! Yes, T and the big B are great!

[Bring it on]

Today's workout.

Squats
Bench
lats
Military press
Curls

I upped my calories and carbs today and probably will also tomorrow. I am going to then go back to my previous totals as to try to trick my metabolism.

Calories 2,343

Protein 185g 32%
Carbs 117g net 22%
Fat 124g 47%

[Bring it on]

My schedule is so out of wack. It is 3am. I can't sleep. I got about 6 hours last night. I am going to have to force myself to stay up tonight.

I upped my cals by about 400 yesterday and I am a little hungry right now. Something is going on. Maybe I got my furnace kicked up a notch.

Can anyone say SET POINT!!!!! I know my body wants to sit here at a set point. But it is not going to. I will bamboozle it into moving to the next level.

I read a great thread yesterday. It talked about the ketogenic diet, carb cycling and calorie cycling. Btinc the master, spoke about Leptin. Very enlightening. It was more along the lines of being lower carb but then every so often having high days then going back to depletion if I understood it correctly. It was such a good thread that I want to go back and read it again. Now I know what TKD means. I am learning new acronyms every day.

Doms Today. Seriously in my lats.

It is so funny. The only shorts that fit me now are my gym shorts. I think I am about 34 now in clothes. It is March and I am holding out as long a possible to go out and buy new shorts as I can see buying them only to have them too big by mid summer. I have given about 14 pairs away. I have no shorts other than my gym clothes. I can see one of my friends on a Friday asking me if I can golf on a Saturday and running frantically to the store for Golf shorts. What a great problem to have!!!! My suit jackets are fine since I am working out and keeping my protein up.

My goal for my waist is 32 and below and for my chest/jacket size 42. I am about there in my jacket size, maybe need an inch there. I really want a 10 inch drop. To put that into perspective most bodybuilders have about a 20 plus inch drop. I am so afraid of bulk since I am only 5' 7". I really want to look symmetrical. Then when I get the drop that I want. I can work on being cut. There, I have put my goals into Writing, they are no longer only in my head.

What does that mean for my weight?, I don't know. I could see maybe swapping 10 pounds of fat for 10 pounds of muscle. so, that may mean that I end up being where I am today. I somehow suspect I will be a little lower in weight than I am today.

Or I can state my goal as wanting to be half the size of btinc instead of the third that I am now LOL. I think that btinc is amazing. He is very intelligent, articulate and such a valuable addition to this board.

With all this said body comp is key and I have a long way to go. I really think that I am on my way. With some huge help from some friends on this board.

Also, I know that when I hit my goal above I will probably have some new ones, not probably, definately. One step at a time.....

[Bring it on]

Originally Posted by WATCH-ME-SHRINK

Ahh-HMMMMM. Butting in here a minute, speaking of good quotes?

Here's one I read again today. I like it!

Motivation gets you going.
Discipline keeps you going.
--- Jim Ryan

Rich, your journal seems to be doing you a world of good.

By the way, I really like this quote!!!

[WATCH-ME-SHRINK]

I read a great thread yesterday. It talked about the ketogenic diet, carb cycling and calorie cycling. Btinc the master, spoke about Leptin. Very enlightening. It was more along the lines of being lower carb but then every so often having high days then going back to depletion if I understood it correctly. It was such a good thread

This was the genesis of my carb rotations, and it was very rewarding and effective.

"Every so often having high days," to clarify, that would be what is more familiarly termed "refeed." And by the way, there's a big difference between a cheat day and a refeed day. A lot of people use those terms interchangeably, and they're not the same. Similar, but not the same. And refeeds avg around .35 gr of carbs per pound of BW per meal, x 6 meals, but that varies also depending on the person and his/her body type and goals. Refeeds are structured and planned and calculated. Cheat days are, well, let the flood gates down and eat whatever the spirit moves you to eat.

Just thought I'd pass that along. I remember reading that thread through, word for word, at least twice before I gave it a go, and then probably a few times again after I began the TKD -- I agree, very good read. Cleared up so many questions I'd had about the whole glycogen-leptin concept.

Congratulations on your melting inches!

[Bring it on]

Yes Twyla it was a great read and I want to go back and read the entire thread again as soon as time allows. I think my inches going is what btinc calls the newbie effect, since I have been out of the Gym for a while.

This morinng was 30 minutes on the Elliptical. 5 minute warmup and 25 in the cardio zone. Talk about working up a sweat. I think that I was more productive in that 30 minutes than I am in about 45 minutes the treadmill. First time I tried the elliptical. I love it!

I am going to have to hit the gym for 5:30 am workouts this week. My wife's back has gone out. This happen maybe twice a year. She really should be doing her exercises her PT has given her. I wish she would join me in the gym a few days a week. She has to be ready though. Maybe if she sees my going often, she will want to go. I want to encourage her but not push.

[Danipower714]

I vote for keeping "ricardolowcarbo." It is catchy.

WOOHOO on losing inches!

[Bring it on]

Thanks Dani,

Good job on the Callanetics! Hope all is well.

[WATCH-ME-SHRINK]

Originally Posted by Ricardolowcarbo

This morinng was 30 minutes on the Elliptical. 5 minute warmup and 25 in the cardio zone. Talk about working up a sweat. I think that I was more productive in that 30 minutes than I am in about 45 minutes the treadmill. First time I tried the elliptical. I love it!

I've always considered the elliptical more of a challenging cardio workout than a treadmill. And easier on the knees, can't be that!

[Bring it on]

Today was my second feed day. I don't know if I am doing it properly.
I am still coming up short on carbs for a refeed.

Today's totals

Calories 2,578

Protein 209g 33%
Carbs 156 23%
Fat 129 44%

Tomorrow back down to 1800-1900 calorie and low carb.

[WATCH-ME-SHRINK]

Originally Posted by Ricardolowcarbo

Today was my second feed day. I don't know if I am doing it properly.
I am still coming up short on carbs for a refeed.

Today's totals

Calories 2,578

Protein 209g 33%
Carbs 156 23%
Fat 129 44%

Tomorrow back down to 1800-1900 calorie and low carb.

Rich, may I offer some constructive criticism?

When you're upping carbs and cals, you want to try to lower fat. Many of your cals came from fat today. Try to slice that down to 100 grs of fat on your carb up days, and when you get used to that, you can try slashing fat a little lower.

Your cals aren't a problem today, just switch out some of the fat for more carbs, maybe a tad more protein.

At some point you'll want to get your body accustomed to eating 30% or less fat on high carb days. That combo works best for higher carb "refeed" days. Transition to that balance, slowly, and see how it works for you.

Then on your low carb days, up goes the fat and protein, same ol same ol as you've been used to, filling up on prot/fat, trace carbs.

[btinc]

Richard, for me to give suggestions I need to be clear on where your at and what you want to do. You have upped your carb intake so this is no longer Atkins, but are you wanting to do a keto, tkd, or a carb rotation.

[Bring it on]

Originally Posted by btinc

Richard, for me to give suggestions I need to be clear on where your at and what you want to do. You have upped your carb intake so this is no longer Atkins, but are you wanting to do a keto, tkd, or a carb rotation.

Btinc,

Yes I am trying to do TKD. I have to read the thread again. You had some great info in there. I know that I am off with my macros for the refeed. Partly do to fear of the 300plus carbs I should have had and partly due to not having that many healthy carbs in my office for during the day, but I will change that. Yes, I have upped my carbs for the last 2 days and today I am going back to low carbs for about a week and back to 2 high carb days.

I am trying to find my way in carb rotations and tkd. Any input would be greatly appreciated.

Also, I have to research it, but I have this irrational fear of how our bodies handle protein. I remember reading issues of Kidney problems etc for people doing atkins. I know that it is most likely not harmful for me to consume 200g protein a day. I just want to research it or have it explained to me that it is not an issue. When I read how much protein others are using I say to myself well their bodies are using it, but I don't lift every day. It is one of those nonsense hurdles that I have to get over.