Steve's Journal

Giggity!

I guess that's a good thing ;)
 
Wednesday

Breakfast: 2 bowls mix of Cinnamon harvest and strawberry fields w/ fat free milk.

Snack: Stonyfield French Vanilla Yogurt; water

Lunch: Ham, Turkey, Olive Oil Mayo on WW; granola bar; apple

Snack: Banana

Dinner: 2 Baked clams, sausage and peppers, 1 light beer (FD monthly dinner)
 
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Gym membership, gogogo!

Also, I have that calorie information for you, but methinks I shouldn't tell you. Noticing more and more that the numbers have a way of being a problem rather than a useful guideline when you're trying to cut. Just eat as much as it takes to get full as close to Berardi guidelines as you can, making sure to eat 0.75g of protein per lb of bodyweight as a minimum. If you find you're not losing fat, simply increase energy expenditure or decrease intake, or both.

It should be quite a while if not forever before the qualitative changes stop working for you, as you're already fairly active.

Get that gym membership!

Okay, good talk.
 
[Focus] said:
Gym membership, gogogo!

Also, I have that calorie information for you, but methinks I shouldn't tell you. Noticing more and more that the numbers have a way of being a problem rather than a useful guideline when you're trying to cut. Just eat as much as it takes to get full as close to Berardi guidelines as you can, making sure to eat 0.75g of protein per lb of bodyweight as a minimum. If you find you're not losing fat, simply increase energy expenditure or decrease intake, or both.

It should be quite a while if not forever before the qualitative changes stop working for you, as you're already fairly active.

Get that gym membership!

Okay, good talk.
Click to expand...

about time your ass showed up!

yes yes i know i know. i NEED to go and get signed up at the gym! To give you an idea just how busy I am here is my schedule for this week:

Monday: Up at 6, work at 7, work til 5, must be at gfs by 7:30 (half hour drive)
Tuesday: up at 5, work at 6:30, worl til 6, class @ 7 (half hour drive), home 10:30, bed 11:15
Wednesday: up at 6:30, in field for work 8:15 (45 min drive), will likely work until 5:30 or 6, then have fire department dinner/meeting at 6:30 until about 9 or 9:15.

Tomorrow! is the day to go sign up because thanks to our jewish brethren class is cancelled for Yom Kippur. :jumping::jump1:


I'm not trying to make excuses...just trying to display how insanely erratic my schedule is. the only constants for me is my EMT class on Tues/Thurs nights.
 
oh also, i've been researching prilosec and its long term side effects. one is weight gain (could explain why i am not dropping AT ALL)...so i am stopping prilosec. there are other more beneficial reasons to stop taking it as well. i just hope i don't die in pain from the flare up once the prilosec is out of my system. yayyy apple cider vinegar!
 
Eat lots of alkaline foods? Green veggies? Calcium and magnesium (but not in supplement form, imo) in abundance? Not a causal solution, obv, but should alleviate the symptoms somewhat. And is quite good for you, besides, as below.

Re: the gym, praise be to Yehudah!

Almost entirely off-topic: I really don't understand why omeprazole is so easy to get. ****'s pretty scary compared to a lot of other stuff that isn't.
 
what is an alkaline food? things with sodium and potassium?

its actually harder to get omeprazole in some places. my last trip to boston i had to get it from behind the counter, and in florida a few weeks ago it was locked up. still don't need any glaring evidence to buy it though.
 
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To be clear for any lurkers, I'm not really advocating purposefully unbalancing intake in general. Only in the specific case of someone whose particular makeup creates a natural imbalance.
 
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Thursday

Breakfast: 1 bowl Strawberry Fields/Cinnamon harvest, 1 bowl of Cinnamon Harvest; vitamins, water.

Starbucks Hot Chocolate: Tall (probably didn't need it)

Snack: Stonyfield Peach yogurt

Lunch: Ham and Turkey w/ Mayo on WW bread; granola bar; apple

Snack: Banana

Snack: Granola bar

PWS: Chocolate Protein shake (40 g protein, 260 calories)

Dinner: Salmon filet, whole grain rice, 1/2 pepper, 1/2 onions
 
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Gym work out:

30 minute bike. Moderate intensity. HR Avg 155

Pull-ups: BWx5, BWx4, BWx3
Bench Press: 95x12, 95x12, 95x10
Seated Row: 70x12, 70x12, 70x12
Seated Tricep Press: 90x10, 90x12, 90x12
Calve press: 90x25, 110x17, 100x20
Inc. Bench: 65x10, 65x10

Stretch.
 
Ok I'm just gonna continue to caht with myself in here...

Friday

Breakfast: Spinach bagel with butter; orange juiice plus vitamins.

Snack: granola bar

Lunch: Peanut butter and banna sandwich

Snack: banana

water throughout the day


Gym

5 min warm up on bike
dumbbell lunges 30lbx2 10 each leg (my legs didn't like this much, cramped up after)
moved on to core instead
Planks
Face down, right side, left side, face down 30 seconds on/15 seconds off x3
25 crunches x 2
10 push-ups (very sore)

5 minute warm down on bike

very rushed...wanted more time...will do a good workout in the AM.

Whey Protein shake 40g w/ non-fat milk
 
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Saturday 10-11-08

Pre-workout: 1 glass of Pomegranate juice; Slice of bread with apple butter; water

Workout:
10 min warm up on bike; stretch
30 minutes on bike HR ~140 BPM
5 min warm down; stretch

Core work (arms are still sore from Thursday, legs are meh just like yesterday)
50x2 crunches
12x2 Right elbow to left knee and vice versa (12 each side)
45 seconds biker crunch
5 cat cows to stretch abs
15 push-ups for S&G.

Post-workout: Chocolate Protein shake 40 g Protein.

Snack: (at hospital since i was interupted by a rescue call when about to cook breakfast) chewy granola bar; water

Breakfast/Lunch: 2 eggs, 1/4 Red pepper, 1/4 yellow onion, milk, cheese, chipotle tabasco sauce; water

Snack: Granola bar

Dinner: Left over salmon, rice and veggies. Yum. the gf HAD to have oreos, so i indulged and had 2; water.

Snack; Granola with blueberries in milk.
 
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Sunday 10-12-08

Breafkast: 4 Pancakes, OJ, vitamins

Lunch: hotdog;cookie

Dinner: seafood Alfredo at olive garden (1/2) the meal; garden salad; breadstick
 
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Monday 10-13-08

Breakfast: 1 bowl cinnamon harvest/starwberry fields with blueberries and nonfat milk

Snack: stonyfield yogurt w/granola

Snack 2: banana

Lunch: pb&j on ww; apple; water

Snack: granola bar

Gym!

15 minutes warm-up on bike, easy; stretch

Bench: 95x12x3
Pull-ups: BWx5, BWx3
Inc. Bench: 65x12x3
Lat Pull Down: 90x12; 110x12; 110 x11
Dumbbell row: 30x12x3
Tricep kickback: 15x12x3

20 min bike HR 135

PW Protein shake 40 g protein

Dinner: Leftover pasta/seafood from Sunday night; 2 eggs w/2 slices ham, 1/4 cup cheese and 1 tbs nonfat milk
 
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