My Diary
- Thread starter stingo
- Start date
Nutrition's 75% of your game. If you've been plateaued long, chances are something is slightly off, as I'm sure you know.
Not trying to tell you what to do, but if I were you, I'd switch my schedule around a bit, then draw up and implement some meal plans. Then I'd use them as a basis for systematically altering my calories in one direction or another until I found some results.
How often do you vary your aerobic and weight training routines?
Not trying to tell you what to do, but if I were you, I'd switch my schedule around a bit, then draw up and implement some meal plans. Then I'd use them as a basis for systematically altering my calories in one direction or another until I found some results.
How often do you vary your aerobic and weight training routines?
Strength training gets changed every 2-3 months, and with cardio, as it is, I do 1 day on the elliptical, 2 on the exercise bikes (spinning) and 1 day on the treadmill...
I already have a meal plan - it's just sticking to it on the weekends is the tough part. I think that's where I'll get the biggest bang for the buck.
I already have a meal plan - it's just sticking to it on the weekends is the tough part. I think that's where I'll get the biggest bang for the buck.
Yeah. It sounds like you've got it pretty well covered on the other angles..though I maintain that tracking the numbers more closely (ie. pigging out on the weekends like you seem to imply you're doing 
) would make a difference. It seems you already know this, though..so all I can really say is, step up.
) would make a difference. It seems you already know this, though..so all I can really say is, step up. Yeah. It sounds like you've got it pretty well covered on the other angles..though I maintain that tracking the numbers more closely (ie. pigging out on the weekends like you seem to imply you're doing
Pretty much - I know the "plateau" is at least in part self-inflicted lol - it was more of a vent than an "I don't know what I can do" kind of post. It's not really pigging out, but having chinese food and/or pizza on the weekends certainly isn't helping matters. Ah well, once more unto the breach...
(As a side note, I did have my signature dinner tonight - boiled chicken breast, brown rice cooked in nonfat chicken broth and blanched baby corn. Then, I usually have a slice of wheat bread and peanut butter as a snack, but there's no wheat bread in the house... so... I took some of the brown rice I'd cooked, dropped some peanuts and a little raisins on it, then dusted it with garam masala - it was very good. Kind of like the lazy man's biryani lol)
Having just read the above, it occurs to me that you might benefit from trying limiting starchy carbohydrates to PW meals only, Berardi style. A change like that might give you the kick-start you need.
It's possible you're insulin sensitive and the change in carb intake would produce results. (Don't mind me if I'm getting annoying, just pondering various posts and brainstorming as I eat ).
It's possible you're insulin sensitive and the change in carb intake would produce results. (Don't mind me if I'm getting annoying, just pondering various posts and brainstorming as I eat
).Having just read the above, it occurs to me that you might benefit from trying limiting starchy carbohydrates to PW meals only, Berardi style. A change like that might give you the kick-start you need.
It's possible you're insulin sensitive and the change in carb intake would produce results. (Don't mind me if I'm getting annoying, just pondering various posts and brainstorming as I eat
Dinner is a PW meal (as is lunch when I strength train) - I had done spinning then came home and fixed dinner. As for the rice, I'd usually have a slice of wheat bread - I've understood that carb/protein combinations are good for the system. I would think if it was the basic food plan setup I'd not have lost weight like I did, so I'm thinking it's something I'm doing apart from that - the weekend laxity that is causing my distress lol.
Yes the book club meets at a chinese restaurant but from now on I'll order their steamed dishes (which, with the hot sauce on the side) are excellent. I'd been lax in cooking on the weekend too - that's the primary reason for the eating out - convenience. But now that I'm slowly getting back into it again, the chances of that happening (ordering in) are significantly reduced.
In a way though it's good to know that even eating like that I've not really gained or lost anything, but I'd like to get back to losing weight again. I wonder what I'll make this weekend...
In a way though it's good to know that even eating like that I've not really gained or lost anything, but I'd like to get back to losing weight again. I wonder what I'll make this weekend...
Workout 1/31
Chest Press (on bench) 1x8@60, 1x8@65, 1x8@65
Bent Row 1x12@50
Squat and Overhead Press 1x12@35
Hammer Curl on 1 Leg 2x12@20
Skullcrushers on Stability Ball 1x8@35
Cross Chop with Squat 2x12@35
Reverse Fly 1x12@30
Step Up with Front Raise 2x12@20
Bicep Curl 1x11@30
Dips from the Bench 1x15
Oblique Twists on Stability Ball 2x15
Ball Bridge - 2 minutes, 15 seconds
Crunches on Ball 1x15@20
Hip Raise and Leg Curl (Feet on Stability Ball) 1x15
Not a bad workout - although I disappointed that I couldn't finish the bicep curl set, I was amazed at hitting my chest press goal for the day. Although I have it listed in its usual position, I actually did it just after the bicep curl and before the dips from the bench because I was waiting on my trainer/spotter. The last rep of the last set was pure determination though - it was difficult, but I got it.
15 Minutes Forest Walk (Treadmill), 5.0 Max Incline, 5.0 Max Speed
3.5 Minutes Forest Walk (Treadmill), 5.0 Max Incline, 4.7 Max Speed
11.5 Minutes Forest Walk (Treadmill), 5.0 Max Incline, 5.0 Max Speed
Had a good workout on the treadmill today - but for some reason I keep needing that lower speed in the middle of the run... Need to work on that but am very happy with my results.
Chest Press (on bench) 1x8@60, 1x8@65, 1x8@65
Bent Row 1x12@50
Squat and Overhead Press 1x12@35
Hammer Curl on 1 Leg 2x12@20
Skullcrushers on Stability Ball 1x8@35
Cross Chop with Squat 2x12@35
Reverse Fly 1x12@30
Step Up with Front Raise 2x12@20
Bicep Curl 1x11@30
Dips from the Bench 1x15
Oblique Twists on Stability Ball 2x15
Ball Bridge - 2 minutes, 15 seconds
Crunches on Ball 1x15@20
Hip Raise and Leg Curl (Feet on Stability Ball) 1x15
Not a bad workout - although I disappointed that I couldn't finish the bicep curl set, I was amazed at hitting my chest press goal for the day. Although I have it listed in its usual position, I actually did it just after the bicep curl and before the dips from the bench because I was waiting on my trainer/spotter. The last rep of the last set was pure determination though - it was difficult, but I got it.
15 Minutes Forest Walk (Treadmill), 5.0 Max Incline, 5.0 Max Speed
3.5 Minutes Forest Walk (Treadmill), 5.0 Max Incline, 4.7 Max Speed
11.5 Minutes Forest Walk (Treadmill), 5.0 Max Incline, 5.0 Max Speed
Had a good workout on the treadmill today - but for some reason I keep needing that lower speed in the middle of the run... Need to work on that but am very happy with my results.
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Awesome. Those determination reps feel great, don't they? Just make sure you're not doing them all the time
Thank you - the corporate wellness center I belong to has dumbbells that go up to 70lbs, with platemates that would add an extra 5 total... My focus goal in strength training is to be able to chest press that 75lbs (and hopefully get them to invest in larger dumbbells).
And in case you're wondering, there's no room for barbells (although I've at least asked for them).
Today's Discovery Food: Kiwi
I went to the store last night, and in keeping with my goal of adding variety to my diet, I bought some kiwi fruit (8 pieces) simply because I'd not had it before, or if I had, it was so long ago I couldn't remember what they tasted like. The fruit itself looks like a brown fuzzy egg, and this skin is usually peeled off before eating. The inside is a light to dark green with edible black seeds in a ring about the middle. Tastewise it's tart like pineapples or strawberries, but with a somewhat heavier taste than those. Excellent on its own, I'd bet it'd be awesome in a smoothie (not an original idea I'm sure). At any rate, I am glad I expanded my horizons a little in trying out this "exotic" fruit.
I went to the store last night, and in keeping with my goal of adding variety to my diet, I bought some kiwi fruit (8 pieces) simply because I'd not had it before, or if I had, it was so long ago I couldn't remember what they tasted like. The fruit itself looks like a brown fuzzy egg, and this skin is usually peeled off before eating. The inside is a light to dark green with edible black seeds in a ring about the middle. Tastewise it's tart like pineapples or strawberries, but with a somewhat heavier taste than those. Excellent on its own, I'd bet it'd be awesome in a smoothie (not an original idea I'm sure). At any rate, I am glad I expanded my horizons a little in trying out this "exotic" fruit.