First ever Journal...

hardyb said:
I've averaged 39% Carbs, 33% Protein, and 27% Fat. Should I reduce my Carb/Fat intake or am I being nitpicky?
Click to expand...

If you eat too much protein, the body converts and stores it as fat. If you eat too many carbs, your body stores it as fat. If you eat too much fat, your body stores it as fat.

Calories in vs. calories out....keep it well balanced and don't stress the percentages.
 
Makes sense, BSL. Thanks for easing my worries. :)


Had an awesome bike ride to work this morning. Yet another trail that goes out by a lake, and by some really cool creeks. Hell of a lot better than riding down the sidewalk with traffic right next to me. It was very serene and peaceful. Saw maybe like 2 people total, and the trail leads right up to the back of the office! The backpack with work clothes, lunch, etc. adds a little bit of weight for a slightly better workout. Trail is a bit longer than the one I normally take, so it took about 30 minutes to get here rather than the normal 20, but well worth it. :)

Here's what today's looking like:
Breakfast:
2 WW Toast with almond butter
EAS protein shake

Snack:
EAS protein shake, 1/2 an apple

Lunch:
Whole Wheat spaghetti, meat sauce with lean ground buffalo (amazing!), squash, and onion

Snack:
1/2 apple, fat free yogurt

Dinner:
Turkey burgers with jalapenos on whole wheat buns, no cheese.

Snack:
Protein Shake

Tonight's workout is going to be:
3x5 Squat
3x5 Bench press
1x5 Deadlift

I think I'll take squats up by 5lbs today, I think I can handle 190 for 3x5. Bench will stay at 165lbs, deadlift will go up by 5-10lbs as well. We'll see how it goes! :)

I'm really pleased with this routine; I'm lifting much heavier than I thought and progressive overload thus far is not too bad. I'm sure it will get much tougher as I continue loading.

Time to get to work! :)
 
BikeSwimLaugh said:
If you eat too much protein, the body converts and stores it as fat. If you eat too many carbs, your body stores it as fat. If you eat too much fat, your body stores it as fat.

Calories in vs. calories out....keep it well balanced and don't stress the percentages.
Click to expand...

Yes, the Calorie is absolute KING!

But we have to consider percentages....on certain diet types: For example, if one is on a controlled low-carb diet, one does worry about the protein and fat percentages--as these two ARE important for biological functions related to the low-carb diet, and a low-carb approach with personal intent on working into keto.

Just thought I would mention that........>:p


:)


Best wishes

Chillen
 
For sure, thanks Chillen. :)
Not following any "specific" diet per se - just trying to keep my intake low and spread out, and making sure I hit all the macros.
I'm open to any recommendations that anyone may have, though, so fire away! :)
 
Ouch... just went on a 35-40 min ride at lunch. There's this NASTY hill (cars even have trouble going up) that goes for about 100 yards, and I hit it as hard as I could. Climbed up the sucker but man I'm dying. ;)
About to eat some buffalo spaghetti, and back to the grind I go.

I also MOST likely will not be posting on the weekends, as they are booked as far ahead as I can see :)
 
The ride back from work was rough! It's all a steady uphill, got me breathing pretty hard, quads were burning. :)

Lifting was great! Progress is awesome.

Squats
3 x 5 - 190lbs

Bench
3 x 5 - 170

Deadlift
2 x 5 - 170

I added another set of deads because we didn't feel quite satisfied with the workout yet. Not bad!

Bench was super tough for me though... Might have to go down and do that a couple of days. I don't want form to suffer.
 
Good weekend! Work sponsored a picnic at the Boulder Reservoir. Hawaiian theme, with a reggae band and Survivor type games (my team got 1st place, but gypped!)
Lots of good food and drinks - I probably went way over my calorie intake on Sat. in both beer/liquor and food. Sunday was a good relaxed day, caught up on some movies and milled around the house.
This coming weekend I have a wedding to go to in Colorado Springs, and will be doing some "in-state sightseeing" while I'm there. If anyone is in the CO Springs area, make sure to check out the Royal Gorge, Cave of the Winds, the adobe dwellings, Pikes Peak, and Garden of the Gods. Good stuff!

Today started off pretty well - I actually woke up late so did a quick a 15 minutes of jumprope.
Here's the plan for today's eats:
Breakfast - 2 poached eggs, 1/2 a whole wheat burger bun, dry oatmeal w/ milk
Snack - Yogurt
Lunch - Qdoba Mexican Gumbo (I didn't prepare anything for lunch last night.. :()
Snack - Yogurt
Dinner - Turkey burgers with jalapeno on whole wheat english muffin with home made (baked) fries, lettuce/tomato/onion, and some A1 sauce.
Protein Shake

I ran out of protein, and considering that I just spent $1400 on tix to India, too broke to buy it right away. Will have to go protein-shake-less for a couple of weeks, which is fine. Might pick up some EAS protein shakes to last me in the meantime.

Tonight's workout will be:
3 x 5 Squats
3 x 5 Barbell Military Press
3 x 5 Bent over rows
 
All set with tonight's workout:

Squats - 3x5, 195lbs
OH Press - 3x5, 100lbs
Bent over rows - 3x5, 140lbs

Not bad. Last rep on OH press failed me, could not get it up past eye-level. Squats, last 2 reps suffered slightly on form (not quite parallel, but close). I feel that with my goal of weight loss in mind, this exercise routine will not be getting any easier. Hard to gain strength with a calorie deficit.

We'll see how the rest of the week progresses, and then thinking about starting NROL. I feel as though my stats are pretty good when it comes to weights, so I'll focus on Fat Loss I and II and then move on to Hypertrophy.

We'll see. :)
 
So, started today off with about 15 minutes of jumping rope, and decided it was a nice day to ride to work again. I think that might have been a bad idea; looks like today's high is slated to be around 95! Will be riding back from work and then going for a run this evening when it cools down a bit.
Had a couple pieces of Honey Oat whole wheat toast w/ flax and almond butter for breakfast.

NROL is the *****! I just made it through the first about 40 pages last night before bed and it was awesome for sure. :) Also just got a digital caliper in the mail, so should be able to figure out fat % pretty soon!
 
Well, I feel exhausted, but like a million bucks! Made the ride back from work - about 2.5 miles, almost all uphill, and then a few minutes later went on a 2 mile trail run, then took the dogs out to the dog park and walked a few laps.
Dinner was some lean pork with some veggies and a light sour cream based sauce. Not bad. :)

Weigh in today puts me at 208.6lbs, which is the lowest I've been in about 4-5 years. Seeing decent progress; losing about 1-2 lbs per week.
 
Good lift tonight, although being on the calorie deficit I think I've hit my max on bench at 3x5x170. Any ideas on where my grip should be? I can do the negative part of the rep fine, but when I try to lift up from my chest, it feels like nothing is happening. I think my grip might have been too wide; very close to the grip that my lifting buddy uses and he's 6'9"! I was told to use what's comfortable, and that "feels" comfortable during the hold, but not during the rep.

Today:
Bench - 3x5 165 - 3 reps at 185
Squat - 3x5 200
Deads - 1x5 175
 
hmm, I think most people grip it so that one of their fingers is touching the "power ring" as I've heard it called, or the ring ont he bar that is not textured. I normally put my ring or middle fingers around it.

Good work, keep it up!
 
Thanks, Danger Dave!

Hmm, that's what I was doing (had my middle finger on the power ring). Maybe I just need to lower weights and just try to get the form right. I think starting NROL will help me get to my goal a little quicker, as I want to cut first and then do an easy, clean bulk over winter.
 
Well, this morning was supposed to be cardio, but my foot was killing me. It felt as though the bottom of my foot was bruised/swollen. I decided to do some pushups and assisted pullups (hanging from a metal beam in my basement, using a chair for help;)). After a while, my foot started feeling normal, so I decided to jump some rope for about 10-15 mins before I had to go and get some stuff done.
Kinda feel sad that I didn't run. I think I could have and should have... but probably better to err on the side of caution. Don't want to hurt myself for a long term.
 
Fitday journal has been continually updated.



Think I'm doing PRETTY well with a clean diet, although the weekend drinking has been contributing. Even then, I'm still well below the calories I need to be at to lose, and have seen some good and steady weight loss! 208.6, down from 227.6 about 2 1/2 months ago. 19lbs is a great start! 18 more to go. :)

I will not be able to work out after work tomorrow, as I'm heading out immediately after work to a wedding; so I'm doing a light workout this afternoon at lunch. Hopefully that will make up for not doing anything tomorrow. I might still go for an AM run tomorrow if my foot is feeling up to it.
 
Had a good weekend! Friend's wedding and a small in-town vacation. Did a lot of hiking and stair climbing. Seven falls has these 224 fairly steep steps that you can climb to see the top of the falls.
I didn't eat too well at all...
The wedding food was Chicken Picatta with buttered veggies, but at least it was a SMALL portion. We had a few drinks after as well, but the next day was all the hiking and such. Went to the Rockies game yesterday, which was pretty sweet! Down 3-0 in the 3rd, came back with 9 unanswered. Two home runs in a row! Matt Holliday is a beast!
Also didn't eat very well there; was a guy's day out. Had some nachos for lunch and a small little slider burger as a snack. Ended up falling asleep early due to the heat so didn't get to eat dinner.. :( (100 degree weather all day yesterday).
Today, had some wheat thins and oatmeal for breakfast, yogurt as a snack, 6" subway turkey on wheat w/ no cheese and lots of veggies for lunch, a protein bar for a snack, and then chicken for dinner. There was an apple in there somewhere too.
Starting the NROL program today, we'll see how it goes. :) Doing the "break-in" cycle today. Will update! :)
 
Good God! Even the break-in portion of NROL is tough!

2x15 Squats - 135lb
2x15 Static Lunges - 75lb
2x15 Pushups
2x15 Two-point dumbbell row with elbow out - 15lb (light, will go up next time)
2x20 Swiss Ball crunches

That was a killer! My legs are definitely dyng.

Looks like dinner is going to be sauteed chicken with red quinoa cooked in chicken broth, onions, tomatoes, and peppers. Yum!
 
No kidding! I thought going from heavy Rippetoes to NROL breakin would be a cakewalk. D'oh! I like the program so far though, I haven't felt this "worked out" in a while. ;)
 
So, my legs were actually too sore to work out today. I'm going to go for a jog tomorrow morning to get some of that lactic acid out and continue the in the evening. Wasn't able to follow the MT/RF schedule, but that's OK.
Got a lat pulldown machine for free today, so that's pretty sweet... considering I can't do a full pull up (well, one or two, but that's it).
 
You must log in or register to reply here.
Back
Top