Perfecting my plan, now to implement!

6:30 am - 32 minutes on the bike
Breakfast - 2 whole wheat toasts w/country crock margarine, banana
Lunch - Turkey sandwich on whole wheat, 2 apples, 1 oz. almonds
Dinner - 2 tacos with 1 oz. cheese and 2 tbsp. salsa and about 7 oz. lean meat total

Workout: Legs and traps

Leg Press 5x10
Leg extension 4x12
Leg Curls 4x8
Calf presses, 3 supersets; toes in, straight and out, 10 reps per position
Upright rows 3x9
Shrugs 2x15

Finished up on the bike for another 32 minutes on the bike.

Taking it one day at a time. Take care, Greg
 
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First off, what the hell's wrong with our forum. I hate these adds. Do we need to contribute money or something to get them off here.

Bike 32 minutes this morning

Breakfast: 2 whole wht toasts with country crock and a banana
Lunch: Turkey sandwich w/light mayo, almonds (28), apple
Snack: Wheat thins, 1.5 servings
 
GT2003 said:
First off, what the hell's wrong with our forum. I hate these adds. Do we need to contribute money or something to get them off here.
Click to expand...

Install firefox. Then, shoot me a pm and I will give you a list of all the right add-ons.

Doing good so far. Keep it up! :D
 
Thanks Focus. I've had firefox installed and as long as I go through there, all is OK. Internet explorer has been fine until today. I don't know why but now there are tons of ads if i go thru internet explorer.

Anyway, today is my "off day" for weights. I rode the bike this morning and my legs are pretty sore. If they are a little more recovered in a few hours I'm gonna ride again. Otherwise I'll rest. I've doubled my bike riding since Monday so they might be telling me to take a break, we'll see.

Diet's still going pretty well. I got up to my calorie goal pretty quickly today so I might end up a little high, but not much. Nothing to worry about. Just gotta watch it pretty closely for the rest of the day.

That's all for now. Will edit thread if I ride bike. Cya, Greg
 
Thoughts for today:

Decent day overall. 32 minutes on the bike this morning and am I glad. The kids don't have school tomorrow so the 17 y.o. step-son has got 4 friends over playing Halo 3 (I think). They've taken over my "weight room" for the evening and I'm sure well into the early morning hours but that's OK. I will adjust my day tomorrow so I don't miss a workout this week.

Nutritional goals met for the day. I was cautious all day long and was able to incorporate 3 pieces of pizza as my dinner. If you are trying to lose weight and aren't monitoring what you take in, START! This has probably been the biggest part of my success so far. If you know where you are calorie-wise, you know what you can do for the rest of the day. It allows quite a lot of freedom and gives a feeling on accomplishment knowing you are staying on track.

Training Progress:

My legs are still screaming, I guess from the increased stationary biking as well as increasing my weights on lower body days. I love the twice daily cardio sessions but they've got my legs hurtin right now. I'm sure it's lack of recovery but they'll have all weekend to recover 'cuz I'm gonna blast 'em again tomorrow. To make up for tonights missed workout, I'll do upper body and stationary bike in the morning followed in the evening by lower body and more stationary bike.

Changes for next week:

Continue weight training 4 days/wk doubling up on cardio on Monday, Wednesday and Friday with a single session on Tuesday and Thursday. I will continue this until my endurance increases a little more and I can do 2 cardio sessions every weekday.
 
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GT2003 said:
Nutritional goals met for the day. I was cautious all day long and was able to incorporate 3 pieces of pizza as my dinner. If you are trying to lose weight and aren't monitoring what you take in, START! This has probably been the biggest part of my success so far. If you know where you are calorie-wise, you know what you can do for the rest of the day. It allows quite a lot of freedom and gives a feeling on accomplishment knowing you are staying on track.
Click to expand...


Flower and bloom these thoughts! Tracking circumference of diet and fitness training together as one unit can be powerful. One just has to know how to use it "effectively".

Read this, it may spin off some ideas for you that may be useful GT:

Cravings!

I wrote and posted this today, and would like you to read it. Though its breif (well, in specifics, but gives a general idea).

I would love to post an indepth writing on the powerful tools that can be used to manipulate calories (and food items) VS. Fitness Training (when one logs each session) to:

1. Combat cravings
2. Be allowed to eat more and keep deficits
3. Pinpoint when plateaus begin and have tools to work with to find a solution within the data (diet, life, and training).
4. and many more.

Tracking diet is severely underestimated, sometimes, in my opinion. It can be very useful for a individual person. Its the "primary" key to my personal success.


Best regards,


Chillen
 
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Thanks Chillen! I read your thread and have read some previous threads as far as some of the foods you eat to combat cravings. Very helpful.

I had ignored the calorie tracking in the past and I think that's what led to my demise on my previous weight loss journeys. I was actually cutting too many calories and I just couldn't keep it up for very long. The calorie tracking has really given me insight as to how much I can actually eat and still stay in a deficit. In the past I've only had to lose, say, less than 10 pounds. Well, I was able to pretty much starve myself for a week or so and take it off. Now, with much more to lose, I had to take a more balanced, long-term approach. Exercise is important but I can't tell everyone how important keeping track of nutrition is. Track it and conquer it. It allows freedom, control and eliminates guilt because everything you eat is taken into account. You can include all sorts of foods (every once in a while) to give you variety, prevent boredom etc. while still staying within your goals.

Weight 230 even this morning. 11.5 pounds down, 30 more to go during the challenge and 40 more to go until my ultimate goal.
 
GT2003 said:
Thanks Chillen! I read your thread and have read some previous threads as far as some of the foods you eat to combat cravings. Very helpful.

I had ignored the calorie tracking in the past and I think that's what led to my demise on my previous weight loss journeys. I was actually cutting too many calories and I just couldn't keep it up for very long. The calorie tracking has really given me insight as to how much I can actually eat and still stay in a deficit. In the past I've only had to lose, say, less than 10 pounds. Well, I was able to pretty much starve myself for a week or so and take it off. Now, with much more to lose, I had to take a more balanced, long-term approach. Exercise is important but I can't tell everyone how important keeping track of nutrition is. Track it and conquer it. It allows freedom, control and eliminates guilt because everything you eat is taken into account. You can include all sorts of foods (every once in a while) to give you variety, prevent boredom etc. while still staying within your goals.

Weight 230 even this morning. 11.5 pounds down, 30 more to go during the challenge and 40 more to go until my ultimate goal.
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Isnt it great when things work together to bring you to your overall purpose and personal goal! YES, feel the THUNDER this brings to your heart and passion, baby! Keep worken it; keep fishing in it......it will bring many fish! :)


Couldn't be more happy for you! :)


Chillen
 
Thanks again Chillen. I've learned recently that what has worked in the past won't necessarily work now. So, I've read posts, tried different things and now have a plan that is working well. I appreciate your input as well as all the others that have answered questions or given motivation.

WORKOUT:

I ended up combining my missed workout (upper body) and lower body for a quick full body workout. I kept a very fast pace during my workout and followed it up with 48 minutes on the bike. I'm debating on riding the bike tomorrow morning or letting my legs rest. I'll base it on how I feel in the morning. I'm sure I'll ride 'cuz I know I've got a couple of minor slack days tomorrow and Sunday. The current plan is to eat very sensibly at bkft and lunch and enjoy myself in the evenings. I'll be hitting it strong again Monday.

Take care all and have a great weekend! Greg
 
basing workouts on how you feel is not the most effective way to gain in performance or results. the brain is a trickiy thing. it is best to use a design and then follow the design regardless of feeling. the exception being injury indicators, and extended fatigue indicators- such as sleeplessness and such.

personal experience based.

you are really staying with it.

GREAT TRENDS in your ethic.

FF
 
Thanks FF! I do have a plan that I stick to. The only time I will stray is if I truly feel my body has not recovered. Example: Last night after riding, my legs felt like toast. I didn't decide until this morning that I was going to ride the bike. My legs felt a little tired (I'm sure from increased recent workload) but not exhausted/overtrained so I rode for 48 minutes this morning too. It sure would have been easier to avoid it but I've come too far already and I've still got a long ways to go.

228.5 lbs this morning.

Plan for the weekend:

Eat sensibly at breakfast and lunch, practice more moderation than usual in the evenings.

Have a great superbowl weekend everyone and stay safe!!!!!
 
Thanks Focus, guess we'll have to do this challenge together, where are all the others? Maybe they just quit cuz they know we'll whip their arses!

The weekend UFC/Superbowl binge is over, lol. It wasn't nearly as much fun as I thought it would be. I ate, I drank, got it on w/my wife (now, that was fun, hehehe) etc. but it just doesn't seem to hold the same "entertainment value" that it used to (the eating/drinking part). I guess I'm really into reaching my goal this time so the "straying" part just doesn't do it for me anymore. It used to be something I looked forward to but now it's more of a hinderance.

I gained 7 pounds, lol. I know it's mostly water and I'll be back to and below the 228.5lbs i weighed last Friday in a day or so. I'm guessing I'll weigh right around 230 or so tomorrow for the UBT challenge. Heck, by the end of next week I should easily be 1/3 of the way to my goal (224 lbs, 17.5 down), maybe even lower.

I'm getting bored/stir crazy on the weekends so I plan on incorporating some athletic playtime from now on. There are atv trails all over the area where I deer hunt. I think I'll throw my mtn. bike in the truck this next weekend and get after it. It will get me out of the house, engage me in some physical activity and be beneficial to my overall goal.

Those are my thoughts from the weekend. I'm off to ride the bike right now. Time to get this thing rolling in the right direction again. No slacking here.
 
I'm been waffling about whether or not to run a 5k in about 1 month. Well, I decided to do it. PERIOD!! This has created a few problems, mostly with meal timing. I've got to work this out because today i was really, really low on calories. But, I'll make adjustments and make it work. Just one more thing to add to my plate but I can't wait. I've wanted to run a 5k forever, I just haven't done it.

Training:

40 minutes on bike this morning.

6pm - Slipped in a 1/2 mile run just to get the feel of it. I haven't run forever and it felt better than expected.

Workout: Push Ups, Bench Press, Tricep pushdown, Lat pulldowns, Seated pulley rows, standing curls, preacher curls.

Finished up with 32 minutes on the bike.

Off to shower, then bed. Take care, Greg
 
GT2003 said:
I'm getting bored/stir crazy on the weekends so I plan on incorporating some athletic playtime from now on. There are atv trails all over the area where I deer hunt. I think I'll throw my mtn. bike in the truck this next weekend and get after it. It will get me out of the house, engage me in some physical activity and be beneficial to my overall goal.
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Great idea. But, I have a couple of safety suggestions to go along with this. If these trails are seldom used, bring a riding buddy along with you and a GPS and cell phone (place it in a zip loc bag so it doesn't get ruined by sweat or rain). If you were to fall and hurt yourself, very common in mountain biking, and couldn't get out by yourself, you want to be able to tell the rescue folks exactly where you are. If the trail is populated, then no worries - enjoy yourself.
 
Thanks g8r. I'll remember that when I go. There are some really good trails but the ocassional rock that could easily slip up and bite you in the butt.

Diet:

Well, I really underate yesterday because I simply didn't plan well. Today was a different story. I stayed on top of stuff really well and met my nutrient goals. I went out to lunch and made good choices. YES!

Workout/cardio:

Rode the bike for 32 minutes this morning. I was going to back off on biking a bit since I'm starting to run. But, I didn't feel like I got much out of it.

Legs/traps: Leg Presses 6x10, Leg extensions 4x12, Leg curls 4x8, supersets of calf presses, upright rows 3x10, shrugs 2x15

Finished up with 40 minutes on the bike.

Off to shower, then to bed. Cya tomorrow, Greg
 
ok-

.7 miles in 6 min, is about an 8:30 pace. When I am just out running i rarely run that fast... and I CAN RUN!

you can't yet, and you are runnign tooooooo fast. What will happen is you will get better and lighter and run faster, and you will never be able to just go out and run... LIKE I KNOW YOU WANT TO.

SO- one of two things. Think distance, set you distance and go that far no matter what it takes. or think time and run away for 1/2 the time and then run back for he other half.

that simple!

IT WILL HALP YOU, if only you will take the advice. Running for 6 minutes aint gunna do squat to help you reach your goals. Though it beats the hell out of 3 hours of T.V. ;)

yer doin great! NOW DO BETTER!

yes, I am still pumped from my workout.

good night Johnboy!
 
I do better every day damnit! I friggin excel! Yes, me, excel, daily!

FF, Let me get one more short run in this week to get my legs used to it 100%. My teardrops get really sore when I first start back running so I thought some short runs might wake them up and get them ready for the real thing (and u know I got some humongo teardrops! Legs/lower quads, not actual tears....yet).

RUNNING PLAN: M, W, F - run for set time, increase by 5 minutes/week (start at 15 min). Saturday: run entire 3 miles no matter what.

I don't know what you mean about just go out and run. Are you talking about just for kicks or what? Maybe you are talking about getting ready to run longer distances so I need to pace myself better (this is the brainwashing part where you try to get me to do those sprint triatha-thingies or 1/2 that woman, what's her name, yeah, 1/2 Mary's).

Anyway, let me know what you mean by that. Either way I will adjust my running so that it benefits me more. Seriously, thanks for the advice.

WORKOUT: No weights today, it's my day off of weights. CARDIO: Right after work I came home and immediately went and ran. I ran .7 miles somewhere around the 6-7 minute mark. I will incorporate FF's suggestions and get better daily. After dinner I finished up with 40 minutes on the stationary bike.

FOOD INTAKE: I did great with my calorie goals today too. I have noticed that I've been short on calcium and vit c. Easy fix, I just had to see the problem. I incorporated Orange Juice this morning and will finish off with 1.5 cups of milk tonight. I will buy cottage cheese at the store this weekend and see how that works to.

Thanks for the interest and input. It's all coming back to me now, the feeling of being more fit. Cya tomorrow, Greg
 
32 minutes on bike this morning. I didn't increase it to 40 since I've incorporated running 4 days/week. I'll just gradually increase the resistance.

I packed my lunch this morning but had a customer ask if I wanted to go out to lunch, so I did. I had a french dip w/au jus and a side salad with low cal ranch dressing. It turns out I ended up with about 300 calories less than what I had already put into fitday for my meals. I gotta eat more quickly because if I don't, I won't get enough calories in for the day. I'm afraid now that I won't be hungry for dinner and will run out of day before I get to where I need to be on calories. We'll see. At least I've got some time to deal with it before tonight.

That's it for now. Computer battery almost dead and I gotta go pick up a couple of shirts from the dry cleaners. Talk to y'all later, Greg
 
RECENT THOUGHTS: I have really started to notice that my fitness level is improving. My blood pressure is slightly improved, my weight is down some but the biggest difference is in my ability to walk at a decent pace without being short winded. Yes, i had let myself get to the point where I couldn't walk a flight of stairs or walk briskly for any amount of time without being winded. I wore a pair of slacks today that I hadn't worn in quite a while and they fit well. COOL, all is going well.

DIET: Stayed within nutrient goals for the day. Did much better with calcium and vit c intake, 100% of RDA.

WORKOUT:

32 minutes on bike this morning.

Weights:

Push ups 3x12, Bench press 3x10, Tricep pushdowns 4x8, wide grip pulldowns 3x10, close grip pulldowns 3x10, standing barbell curls 4x8, preacher curls 2x10, 3 supersets of dumbbell shoulder raises front/side/rear, 8 reps per position. I increased my weights by 1-2 plates on almost all exercises. Yes, progress!

Finished up with another 32 minutes on the bike. I increased the intensity a little more than usual. Progress, progress, progress.

Tomorrow: Bike in the morning, run after work, workout and bike tomorrow evening.
 
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