Perfecting my plan, now to implement!

You were making good progress - don't revert now!

As for cardio work during the winter, most triathletes and bike racers use "trainers", a device whereby you lock in your rear wheel on a drum that provides variable resistance. It is much more boring than road or mountain bike riding, but provides good cardio if you have the dedication.
 
Did you call me a revert? LOL. Nope, just a momentary brain fart. I'm back on the bandwagon now and will continue my progress. I've decided to take a less "balls to the wall" campaign and a more rationale, slow, steady weight loss program. I feel I will be less likely to get burned out that way. Anyway, that's where I am now. Take care, Greg
 
Wow, what a looonnngg break! The positive point is that my layoffs are shorter each time. No ones fault but my own so here's what's going on now.

1. Just bought a recumbent stationary bike Friday. It's an everlast E74R. I like the recumbents because they don't cause the "groin numbness" that can be associated with the uprights. I just put it together today. It's very quiet and monitors calories, heart rate etc. I love the stationary bike and have already squeezed in a 15 minute workout. I love cardio!!!

2. Have got a customer who is wanting to lose weight. We are weighing in every Friday morning. She's got a lot of weight to lose, a lot more than me, like 100 pounds vs. my 40. I've got the knowledge and just need the motivation. She's got the motivation and I can help her with the knowledge. I expect it will make me more accountable knowing I am weighing in each week.

3. Trying Fitday again. Need to figure my BMR etc. and keep an eye on what I'm eating, where I am in relation to my goals etc.

4. Considering moving my workouts (what workouts, lol) to the mornings. I'm running into 2 many kiddos in the den in the evening. My workout stuff is in the den and I have difficulty with distractions. I may start with incorporating an AM cardio session each day and see if that progresses well. Any ideas on dealing with distractions that might help me out?

That's it for now. I plan on working out this evening followed by another cardio session.
 
Good idea Tony. They need to get off their butts too.

Got carried away on the bike tonight and put in another 35 minutes at pretty good intensity. I'm holding off on the weights for tonight, I'm pretty well done for now, lol. I love the weights but finishing off with the bike really does it for me. Tomorrow I will do weights first then jump off into the cardio heaven. Take care, Greg
 
GT2003 said:
I may start with incorporating an AM cardio session each day and see if that progresses well. Any ideas on dealing with distractions that might help me out?

That's it for now. I plan on working out this evening followed by another cardio session.
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What is a "typical" day for you? Be specific. We may be able to work together here and figure something out that may work for you, brotha.

The AM cardio is a good idea. It may be possible to get a good session of cardio in before anyone else in the family starts there day.


Best wishes to you my friend,



Chillen
 
Typical day:

Up at 6am (alarm goes off at 6 anyway)
Pick up around the house, get showered etc
Get youngest up at 7am for school
Eat bkft
7:45 take youngest to school
8am-4pm work
4-6:30 get house straightened up, cook dinner, clean up after dinner
6:30 on - no set plan, usually go to bed about 10 or 10:30

I could rearrange things and have 6am-7am as free time.

That's what I've got to work with, give me your thoughts. Thanks, Greg
 
I prefer to do workouts either first thing in the morning or after 10 when everyone else is winding down. You get up pretty early, so I don't know if this will work for you. If you use a gym, there are lots of 24 hour gyms. If you have the equipment, your gym is 24 hours.
 
Continued eating clean. Ate lunch with my customer who is losing weight also. Helped she and her husband assemble a "power tower" workout machine. Blah, blah, blah.

I've been thinking about it a little more and here are my current thoughts on how I can adjust my workouts to prevent interruption:

1. Perform my weight lifting in the morning. This is the part that requires my utmost concentration. I hate to get interrupted during this.

2. Perform my cardio, 30 minutes or so, in the evenings after dinner has settled.

I didn't do weights this a.m. so tonight will be a "combo" workout. Will start new program in the morning.
 
Looks like I am going to meet my 2000 calorie goal for today. I'm sitting around 1750 or so after dinner and I'm going to have a salad, light caesar dressing and 1/2 cup raisins between my workout and bed. That will put me just under 2100. I'm getting there. Thanks again for the input (nutrition section of forum)
 
Whew, what a workout! Chest, tri's, back, bi's and shoulders. I limited it to 4-6 sets per body part and 8-12 reps since it's my 1st workout in a while.

Bench Press 6 sets - 12 reps
Tricep Pushdown 4 sets - 8-12 reps
Wide grip pull downs 3 sets - 10-12 reps
Close grip pull downs, v-bar 3 sets - 8-10 reps
Curls 4 sets - 8-10 reps
Shoulders, 3 exercises, 3 sets each, 8 reps per set

Finished it all off with 30 minutes on my recumbent stationary bike. Sweatin' like the pig I am (uh, was). I love to finish off with cardio.

Calorie goal in jeopardy again. I still feel extremely full after dinner at 5pm. Hopefully I will feel hungry after my shower and can sneak in my salad and raisins. If not, raisins for sure.

New workout stuff: My folks bought me a 20lb set of dumbbells for Christmas. I incorporated these tonight for front shoulder raises, side shoulder raises and bent over raises to hit all areas of my shoulders. I also bought an exercise bike this past weekend, Friday actually. My workout equipment is complete for now. I'm the only one that can make it happen from here.

The plan for tomorrow is get up early and get the weight workout out of the way. Complete my daily routine then finish up with about 1/2 hour of cardio tomorrow night. I may sneak in 10-15 minutes of cardio in the morning depending upon how I feel.

Off to the shower then off to bed. Take care and I'll post tomorrow.
 
No raisins or salad last night. Expected to be hungry 30 minutes or so after my workout but nothing. Still felt full from dinner. Calories ended up just below 1800. I will eat similarly today and give the post workout snack one more try. If I'm still "stuffed" from dinner I'll rearrange my intake so that I'm at 2000 calories or more before dinner.

I didn't sleep too well last night. I woke up about 2:15am and tossed and turned for I don't know how long. Maybe I worked out too close to bedtime. Maybe I was subconsciously hungry (but I didn't feel hungry). I'll have to experiment with this also to see.

With lack of sleep, I held off on my morning workout. I'll do weights tonight, legs and traps, along with 30 minutes of cardio.

Any ideas of the poor sleep? Any help is appreciated. Thanks, Greg
 
Made a conscious effort to eat more during the day today. I'm at 1986 calories and I've still got dinner left to go. Looks like I'll be meeting my calorie goals today, YES!!!!
 
I DID IT!!!! Here's my calorie breakdown for the day. I thought I was close before dinner but realized I had some duplicate entries on fitday. I was really only about 1500 calories before dinner. Goal was at least 2000 for the day:

Calories Eaten Today
grams cals %total
Total: 2113
Fat: 44 392 19%
Sat: 14 122 6%
Poly: 11 100 5%
Mono: 13 115 6%
Carbs: 285 1028 50%
Fiber: 28 0 0%
Protein: 162 646 31%
Alcohol: 0 0 0%

Workout - Legs, traps

Leg Presses 4 set x 12 reps
Leg extensions 4 sets x 10 reps
Leg curls 4 sets x 10 reps
Calf raises (using leg press) 3 sets x 20-30 reps per set
Upright rows 4 sets x 10 reps

Followed all this up with 30 minutes of cardio on the stationary bike.

I was actually hungry after my workout. I ended the day with a Turkey sandwich on whole wheat bread with light mayo and 4 slices of tomato accompanied by 1/2 cup of raisins.

I would like to keep my carbs where they are but would like to split my fat and protein intake to about 25% each. I just can't see trying to eat 1 gram/kg of protein for total bodyweight, only lean body weight.

Thanks again for all the input. Fitday is a godsend. Take care and good night, Greg
 
Good news. Since I've been riding the bike and working out, my 11 year old son has shown some interest. He has ridden the bike the last few days and experimented a little bit last night on the home gym. I was giving direction from the stationary bike as he was doing the working out. I plan on encouraging him to keep up the good work. He needs it also and I can't help but partially blame myself for his poor fitness. It was fulfilling to me to see that if I "man up" and set the good example that he will follow. We'll keep the weights light and the reps in the 12-15 range so as not to do any damage. This is just more motivation for me. The plan for tonight is to work up a couple of workouts for him. We'll take turns, one on the bike, one working out. I'm pretty excited about this. Cool!
 
GT2003 said:
Good news. Since I've been riding the bike and working out, my 11 year old son has shown some interest. He has ridden the bike the last few days and experimented a little bit last night on the home gym. I was giving direction from the stationary bike as he was doing the working out. I plan on encouraging him to keep up the good work. He needs it also and I can't help but partially blame myself for his poor fitness. It was fulfilling to me to see that if I "man up" and set the good example that he will follow. We'll keep the weights light and the reps in the 12-15 range so as not to do any damage. This is just more motivation for me. The plan for tonight is to work up a couple of workouts for him. We'll take turns, one on the bike, one working out. I'm pretty excited about this. Cool!
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That's really cool, kids normally turn out just like their parents so it's good you're trying to set the right example :beerchug:
 
Diet still good and am enjoying learning from all of you and fitday. After dinner I'm sitting right around 1950 calories. Need 1 more snack before bed and I'll reach my goal of 2000-2100 calories/day. Probably some raisins or fig newtons, we'll see. Protein may end up lacking a bit today. Carbs 49%, protein 23%, fat 28% right now. I haven't used protein shakes in years but if protein becomes an issue it will definitely be a consideration.
 
Rode stationary bike for 45 minutes. Skipped weights. Will be hitting upper body 2x/wk and lower body 2x/wk on current plan. Cardio 30 minutes on weight days, 45-60 minutes on "off day".

Ate a piece of whole wheat toast with margarine and strawberry jam along with a cup of milk for my post workout snack. Nutrient totals for the day: 2298 calories, 49% carb, 22% protein and 28% fat. Goals met! A little high on calories but I'm happy that I was able to get in over 2000 calories by making more knowledgeable food choices.

Off to bed. Take care all, Greg
 
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