Dry & Eric: The Green Mile

Meal planning is done.

I have 3 choices for each meal that I can pick. Same for snacks.

All within 2500cals.

Good macro ratios as well.

Last time I became this meticulous with my diet, I lost 10 pounds in 4 weeks. I hope I get the same results.

I should have done this when we started. I'm such an idiot.

:D

Tomorrow I get up early, as mentioned, and walk for a good 30 minutes.

I know it's Friday tomorrow, but idc, I will goto the gym after work and do my **** and feel good about it. I will kick up the cardio for an additional 5 minutes.

Good night.

Eric
 
I will be switching to more endurance-oriented weight lifting as of now,
which will be done with a 10-15 rep range.

I feel that building muscles is not as much as a priority as I made it to be for the time being.

These endurance lifts should be enough to counter any catabolism being done to the muscles (or at least I think). I will see what happens after a week...

I remember back to when I went on a 1 month diet, it was very strict - never cheated and worked out with endurance and BW exercises. Lost 10 pounds in a month and lost no muscle mass.

Meal plan is done.
Workouts are re-done.
My failure to see results in the last month (in fat loss) has given new and increased motivation.

Time to get it done.

Eric
 
Great day for me today.

After last nights workout and after 3 days of REALLY watching what I eat I came back down to 195.

Last nights workout:

Grouped exercises are done in a superset.

10 min. warm up on bike - levels 8-12

BP 100#x15 100#x10 120#x6
Side Lateral Raise 10#x10 10#x7 10#x6

DL 150#x10 100#x10 100#x10
Leg Curl 30#x8 30#x10 30#x8

Hammer Curl 20#x9 20#x8x2
Shrugs 50#x15x3

Ab Machine (upper and lower abs) 60#x20x3
Oblique machine (left and right) 50#x15 50#x12 50#x10
Reverse Peck Deck 55#x12 55#x10x2

Lat Pull Down
105#x12 105#x10 105#x7

Cardio
37min. Alpine Pass Program on bike level 10
3 minute miles // 16.3 MPH average // 139 average heart rate // 465 cals/hr

Post-wrokout meal
3 scrambled eggs and can of sardines. Approx 500cals

Note:
-Knee is healed - problem gone.
-From now on I will be doing higher reps with lower weights. I like this kind of workout better and the more I exercise the more I want to be more endurance-oriented.
-My traps have been neglected for a while - quite sore today, rest is fine.
-I suspect to drop to 190 before the week has ended...my water intake has been pretty damn high lately and, well, I am following my deficit diet pretty closely and I am even a little more under what I actually planned on eating. I don't starve myself though. Just tryin' to keep to as low as possible without being sluggish or hungry.

My roomate's brother brought his PC over...we are grouping for instances together in WoW....fun times. They are going to a family party while I will be going to a rafting park to see how it works and how to sign up and if there are clubs I can join. After this I might drive for 2 hours to go to the nearest sky-diving school and sign up for when I take my last week off.

Time to enjoy the week-end...toodles.

Eric
 
Last edited:
Saturday night

40min bike ride
13km

Post workout meal
3 scrambled eggs with a can sardines and one whole fresh and totally yummy garden picked onion all fried together.
This is starting to be one of my favorite meals....so yummy and full of protein.

Eric
 
Last edited:
I will edit this post with last nights workout later tonight.

Dry, what's up man, you haven't posted anything in a bit and I saw you post stuff around the board yesterday.

Come on.

:mad:

Notes
------

I got some good sleep last night and am feeling like dynamite today. Did some small welding job my boss asked me to do and spent a good deal of the day outside...today is one of the most beautiful days we've had in a damn long time.

Eric
 
Sorry man, I had an intersting weekend... pretty much have been out of it since Friday night...

On Friday morning tho I went to the gym with an old high school chum. He does this mens fitness crappy routine so I went along with it (since it would throw him off more to do a full body upper workout than it would for me to isolate)...

Did shoulders:

Lateral DB Raises: 15lb x 8 x 3
Front DB Raises: 15lb x 8 x 3
Rear Lateral DB Raises: 15lb x 8 x 3
Some hybrid DB Raises: 15lb x 8 x 3

and abs:

Weighted Ab Machine: 75lbs x 8 x 3
Side planks: body wieght x 60 seconds x 2 (per side)
Medicine Ball Toss Incline Sit Ups: 12 lbs x 20 x 3
Weighted Side Bends: 25lbs x 10 x 3 (per side)
 
My measurements have all stayed the same (measured again today) except my chest has increased 1/2 an inch...
 
Last night
----------

Grouped exercises are done in a superset.

Warm-up 10 mins on rowing machine.

BP 100#x15 100#x12 100#x10
Side Lateral Raise 10#x12 10#x10 10#x8

DL 100#x12 150#x5 150#x5
Leg Curl 30#x15 30#x12 30#x10

Hammer Curl 20#x12 20#x10 20#x10
Shrugs 50#x15x3

Ab Machine 70#x20x3
Oblique Machine 60#x15x3
Reverse Peck Deck 55#x15x3

Lat Pulldown 105#x15 105#x10 105#x10

40mins Cardio Alpine Pass program level 10.

From now on, just assume that I eat scrambled eggs with sardines and veggies for my post-workout meal.

Eric
 
Update
-------

As I've said in an earlier post, I will be focusing heavily on endurance for the time being.

I will be aiming for 3 sets of 20 on each exercise. Once these numbers are reached I will increase weight by 20% and aim, again, for 3 sets of 20 with the new weight.

My workout days are Monday, Wednesday and Friday nights with the odd swim and/or bike ride on off days. Workouts are averaging an hour and a half to two hours long.

This weekend (If I can get my cousin to give me the money he owes me) I will be going shopping for a bike. I am developing a strong taste for it and there is a perfect place where my father lives where I can bike.

My nutrition is in check.
My workouts are in check.
My studies are still suffering, not enough time to study during week nights and the only place I think I have time for this is Sunday mornings and I'm not too sure if that's going to happen. :azzangel: I'll have to make time for this somehow.

I think summer finally decided to happen this week. The sun actually exists, I was wondering what that yellow thing was in the sky - then this old, wise man told me it was was "The Sun". What a fascinating thing.

:cool:

Eric
 
Just dropping in to say Heya. things look like there going well for ya both. i just had a couple of days off, hehe but im back on track now!!

Jackie x
 
Hi Jax. Eric'll be especially happy to see you lurkin around these parts again... not to say I'm not, but he's taken a liking to ya...

thanks for the support, hope you're keepin at your goals too
 
Hi Jackie, thanks for stoppin' by! And hope your days off we're fun! :D

Update
-------

I took a very much needed day off yesterday, kind of felt bad doing this but I am 100% confident I needed it. I am making it up by going tonight and Saturday. My Thursday night will be busy, 1 to 2 hours of gym, then 45 minute drive to my cousins and back again - then a million more things.

Today's weather is frakin' awesome. Summer has arrived, at last, and I just noticed that no one has booked any holidays during September which means I am going to book one for my skydive. woot woot.

Eric
 
Dry said:
so I have officially not gone to the gym for 7 days... and I haven't gained a lb.
Click to expand...

Not in the flesh, no. :violent:

****, you're makin' Eric look good. ;) Haha, 'sup buddy. Eric, have you ever looked into improving your study habits, and/or your reading speed? A lot of people find this very helpful, on the time front.
 
I don't think anything could make Eric L. look good...

You know, I've been just wiped out recently, I haven't really been motivated to do anything... maybe I'll go again on monday.
 
I already look good. ;)

The problem with my studies is that I have no time for them.

Work 45 hours per week, go to the gym for 2 hours 3 nights per week...errands, small jobs to do...computers to fix...and let's not forget the time I use to unwind which is very little during the week ends. I work tomorrow (Saturday) and it's a long week-end. The only place I can squeeze my studies is Tuesday and Thursday nights and on Sunday mornings, I refuse to put them elsewhere. Those three days are my only days that I have it easy and I find it stupid to cram it up with my studies - I put enough hours in all my **** already. I'm just going to have to suck it up and "Just do it". Truth of the matter is that if I put serious time in my studies I would probably finish them within 2 months.

What I would need to do is quit my job, make a loan and go to college for this course - FULL TIME. I have a lot of **** to take care of before that happens, one being my damned ankle.

Right now making a loan is probably doable but not really an option since I already have a few debts to pay off. I have 2 job apps that I want to do which will net me a good 6-7$ more per hour if I get them. When I get these jobs I will pay off what I owe 3 times as fast and then I will hopefully do something about this.

Don't forget I study, at home, alone - which is also quite boring. Being in a class environment would be pretty awesome, man what I would give to go back to school ^.^ mmmmm the girls......mmmmm the parties....

Oh - Last night.

My workout was:

DL 100#+oly barx15x3
Leg Curl 30#x15x3

BP 100x16 100x12 100x10
Side Lateral Raise 10x12 10x10

5 minutes cardio. Stop abruptly and went home due to severe lack of carbs.

This workout was crap. I became light headed right about when I finished that last set of side laterals. I started giving thought to what could be doing this and realized I had no breakfast, a pathetic diner and no lunch which totaled around 20g of carbs for the day. Lesson learned...eat better :D

Dry, who said you deserved a holiday?
 
Trust me its been no holiday... Not going to make any excuses, except that I didn't feel like going, which is fine, my goals are still achievable.
 
Eric, have you lost any more weight in the last 7 days?
 
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