Perfecting my plan, now to implement!

GT2003 said:
P.S. - tell FF that I've signed up for the same metric century that I did last year so he'll lay off me. You'd think if he worked out as hard as he says that he wouldn't have so much energy to talk smack, hehehe. Gotta find a century close and I'll get signed up for that too.
Click to expand...

FF will be tapping Morse Code smack on the inside of his casket as it's being lowered into the ground.:D

Glad to hear you registered for the metric and looking for the century.
 
Food intake:

I've gone from not being able to eat enough, to easily (almost too easily) being able to meet my caloric goals. My typical nutrient intake is 50% carbs, 25% protein, 25% fat. I'm pretty happy with that. I do need to get my fiber above 30 grams conistently.

I'm going to review my fitday stats for the last few weeks and tweak my diet a bit to better meet my goals. I need to go back and find some filler foods in there to keep me full for a little longer. I'm too far into my calories by the time I get home. Nothing that can't be solved by a little research.

Workout:

Incorporated push ups into my routine today. The "challenge" hurt so bad that I was obviously missing some muscles. Here it is for the day:

Pushups 3x10
Bench Press 3x12
Tricep pushdown 5x8-12
Seated pulley rows 3x10
Wide grip pulldowns 3x10
Barbell curls 3x10
Preacher curls 3x10 (peaks baby, peaks!)
3 Supersets of front, side and rear laterals, 8 reps per position (24 per set)

Followed up with 32 minutes on bike. Next step in cardio is to try 1 session of hiit/week along with the other days of intervals.

That's it for now. Take care, Greg
 
GT2003 said:
Almost feel recovered from the pushup challenge. I was even more sore today than yesterday.

My wife and I went out to dinner with some friends last night then went and drank a few beers with them. We had a really good time. Splurged on breakfast this morning, 2 pancakes, syrup, very small amount of butter, 2 sausages and 2 bacon along with 2 cups OJ. WOW, almost 1000 calories. Breakfast was late so I was still able to stay within my calorie goals. Bad things was, fiber was only 9 grams for the whole day.

Back to hitting it hard tomorrow. Chest, tri's, back, bi's and shoulders along with 30 minutes or so on the bike. Talk to y'all later. Take care, Greg
Click to expand...

I like to make French Toast over pancakes. I use a double fiber wheat bread, 5g fiber per slice. I usually eat 2 pieces.
 
Tony,
Where do you get your bread? I have been using the Sara Lee bread with 3 grams fiber/slice but would be willing to try the other if I can find it. What brand/kind is it?

Weighed in this morning at 233. That's 8.5 down from my start and 3 down from last week. I'm very happy with 2-3 lbs per week. That would put me at my goal by April or May. I'm in it for the long haul and eating around 2000 calories/day makes this possible and keeps me pretty full. Good luck, keep pushing it to the max, Greg
 
Last edited:
What a weekend. I did absolutely nothing worthwhile. Well, I did end up with a new mattress and boxsprings so that's pretty good. But, as far as nutrition and training (I don't usually train on Sat/Sun though) I did nothing. I ate poorly but not a huge amount of anything. Back after it today.

What do you all think about the "total body transformation". Hell, in 3 months I could be a machine! I'm thinking of doing it just to give myself a little more motivation to keep going. I figure if I start out at around 230 then I should be right around 200 after 3 months.

Will post diet results as well as workout later tonight. Cya, Greg
 
You should do eet. Worst case scenario, all you win is a better you. :)

I think I'll be entering, too. I never did follow through with LV's, so it feels like it's left undone. Don't really think I can make the kind of progress that would be required for me to win or even place, but I'm not likely to care.
 
Whew, I'm finally back on track. Got stuck at home today with all the kids due to the weather. They all about drove me nuts! Anyway, diet was fair and i finally got off my butt and hit the weights and 32 minutes on the bike. I'll post more specifics starting tomorrow. I gotta get to bed now.

P.S. - All this talk about running is getting my mind rolling. The metric century I'm doing in June has a 5k the night before. That'll give me one more thing to shoot for as well as one more aspect for my training. Guess I'll wait for the temps to get out of the teens and then think about it more seriously.
 
100% focused this morning. I had a "too relaxed" weekend and extended my one free evening to the whole weekend. Gained a little water weight but back into it again!

Breakfast: 2 whole wheat toasts with 1 Tbsp (total) country crock
12 ounces orange juice

I'll take a couple of bananas, a sandwich and some almonds with me for lunch and snacks.

I go to the doctor this Friday. My blood pressure is running quite a bit better but still a little ways to go, usually 130-135/80-85 or so. I'm hoping I can convince him to leave my blood pressure meds alone for now and let me see if I can get it 100% under control without any more meds.

I will be entering the "total body transformation" contest. Just one more motivational factor to keep me focused.
 
Diet: Well planned and conquered for the day with 1915 calories, 270 g carbs, 115 g protein and 49 g fat (18 mono, 16 poly, 9 sat per fitday) and 29 grams fiber. I incorporated almonds today with good success. They added calories, good fat and some fiber. Don't tell FF, but.....I like nuts, lol.

Blood pressure: A little high after my workout but that's expected. I take 1/2 a blood pressure pill twice per day. I have been really good at taking it twice per day but I really need to concentrate of taking it every 12 hours precisely. I will incorporate this from now on and see if it improves my blood pressure readings. Doctors visit still on for Friday.

Workout:

Leg Press 5x12
Leg extension 5x12
Leg Curls 4x8
Calf presses, 3 supersets (toes in, straight, out) 12 reps per foot position
Upright rows 3x12
Shrugs 2x20

Stationary bike 32 minutes

Off to shower then off to bed. Talk to y'all later, Greg
 
Last edited:
Greg, while my blood pressure was never high, about 120/80 a year and a half ago, it is now 115/65. You are well on your way to accomplishing the same.

And, think seriously about that 5K. It won't affect your metric century the next day and it means you will have completed a duathlon!
 
Blood pressure 122/68 this morning. I will take meds at 8am and 8pm today and see how it goes.

Thanks g8r80. I'm trying to talk some of the others into the run but they aren't real convinced (yet) that they are gonna do it. My wife volunteered to help with a 5k race at the clinic where she works. It is somewhere around March 9th. That would be a good start. I'll have to start running pretty quickly but I think 3.2 miles is doable.

Thanks for all the encouragement. Talk to you all later, Greg
 
Diet good today. Right at 2100 calories which is at the upper end of my range. I ate a whopping 40 grams of fiber which I was really happy with. I incorporated almonds again. I really like the idea I can get good fat as well as fiber in one food.

Blood pressure running good too. I don't recall the exact number but I was really happy with it. Doctors appt. tomorrow at 2pm.

Workout:

3x10 pushups
4x10 bench press
5x8-10 tricep pushdowns
3x10 lat pulldowns (front)
3x10 lat pulldowns, close grip, v-bar
3x10 straight bar curls
2x12 curl bar curls
3 supersets shoulders, front/side/rear laterals, 8 reps per position

CARDIO: I got my 1st taste of what I think HIIT will be like when I incorporate it. I set the bike on one of its programs for 40 minutes. Low level 2.5 min, medium 2.5 min then super high intensity for 2.5 minutes then repeat for entire 40 minutes. I thought I was gonna "lose my cookies" a couple of times but managed to save them. I almost got to the point where I was gonna Q.U.I....., Nope, not even gonna spell it. Instead, I got through the 2.5 minutes of hell then added some extra time of the low intensity until my heart rate got into the 120's. Once I got to this point, I resumed the program and finished it off.

Great workout, already showered, now to bed. Thanks for reading. Cya, Greg
 
It's currently really cold, like 15 degrees in the mornings. Yesterday it warmed up to right around freezing. Once the days get nicer I will jump on my road bike and incorporate that, as well as running into my training.
 
Just got back from the doc. He's OK with leaving my blood pressure medicine where it is for now. We discussed what I have been doing and my desire to have blood work done. The plan is to have blood work done about 1 week prior to my next visit (4 months). That should give me plenty of time to lose more weight and be in better physical condition by my next visit.
 
Smile as you face your passion.

My wish for my friend:


“If my mind can conceive it, the heart can believe it----I know I can achieve it.” ​

Your goals will reflect what your mind allows. You are the brightest star in the sky, reach up and take it, and place in your heart

(Chillen)

Your body is distilling your willing; wake up your Spirit to bring more milling, and engage your Heart to eliminate the unwilling.

(Chillen)
=========================================================
Get to KNOW yourself, UNDERSTAND yourself, press yourself for in-depth PERSONAL INTERPRETATION--learn to master yourself and your goal will never find the SHELF

(Chillen)

Life is a flame that can burn itself out, but it can catch fire again when you find the wax and wick that makes you tick.

(Chillen)

May you always have a fence for the winds, a roof for the rain, mental passion to spark the fire, laughter to cheer you, those you love near you, and all your heart's desire--to keep your soul on fire.

(Chillen)

==========================================================
“Those who danced were thought to be quite insane by those who could not hear the music.”​

(Steve B)
==========================================================

Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.

Let your passion FLOW BABY!

May you find your PASSION to bring your motivation COMPASSION

Its good to see your blood pressure is under control, Greg. :)

I find great happiness in seeing you post again, Greg.

Much happiness to you.......

May you make your heart and mind the CREAM and make your self-ESTEEM and your DREAM a TEAM and may you reign SUPREME from this THEME.

ROCK ON, brotha.

You have it. Its in you growing every day, each week, each month, and throughout the year. Do not fear your goal is near because you are the engineer.


I hope your day went well today, young man.

NEVER, EVER---doubt your inner and outer beauty. Never EVER.

You have the Hands of the forum in each Hand and we will Command to make you Stand to be Grand as Progammed and Planned. Understand? And, we will assist you into the promised Land! :)



I wish you much happiness in life and within in your health and fitness goals,



Chillen
 
Last edited:
Thanks for the inspiration Chillen. I'm signing up for the ultimate body transformation tomorrow so I've kind of "chilled" this weekend. Gotta go 100% starting tomorrow. Thanks again for all the inspiration. Hopefully after the next few months I can become an inspiration to others also.

Take care, Greg
 
Signed up for contest, took measurements, posted pics etc. Now off to start the day with 30 minutes cardio. Workout and cardio following tonight. Talk to ya later, Greg
 
After I signed up for the UBT I got really busy around the house and literally forgot to eat. That's not good. All I need to do now is shut my metabolism down on day 1, hehehe. I did eat a banana about 11 am then met my wife for lunch at Arby's and had a salad. Total for the day so far a whopping 450 calories or so. I've got to get something else in this body before days end.

Workout:

Rode bike for 30 minutes this morning. I am going to make an honest effort to incorporate this daily instead of laying in bed.

Pushups 3x10
Bench Press 4x8
Tricep pushdowns 4x8
Lat pulldown wide grip 3x10
Lat pulldown narrow grip, v-bar 3x10
Standing barbell curls 3x10
Preacher curls 2x10-12
3 Supersets of front, side and rear laterals, 8 reps per position

Finished up with another 32 minutes on the bike. A strong day 1 but there are a lot of days to go. Talk to you all later, Greg


EDIT: Ate a turkey sandwich and a banana. Up to over 1000 calories, nothing to write home about but better than sub 500.
 
Last edited:
You must log in or register to reply here.
Back
Top