Wednesday, November 17th
Big Boy Lifts
Finally got into the fun stuff - deads and squats. But not until the evil Mr. King and his accomplice, Mr. Schuler, have you doing sets of single leg SL deads, single leg King deads, single leg step ups, and single leg squats. Ouch. Then you get to finish off doing conventional deads and squats with a 316 and 613 tempo respectively! Evil! But good evil. [img]smile.gif[/img] It felt GREAT to squat and dead again.... I even did extra squats (front squats) at the end. OK, the weight was low, but my form was exact!
BTW, is it only kids under the age of 20 who curl in the squat rack? Our gym has 3 racks and in 2 of them there were groups of kids doing bicep curls and some sort of behind the back 'shrug' (I think, because their tempo made it look like they were having some sort of seizure). The old me would have definitely said something. The new fat me just shook my head and walked away while they were busy 'checking out the babes'.
Walking
The weather was record warm this evening in Chi-town (the low tonight is higher than the usual high for this time of year), so I put the iPod earphones in and took a brisk 30 minute walk. I have to begrudgingly admit that I really like Kelly Clarkson's ( the original 'American Idol') tune 'Breakaway'. The girl does have a voice. And just how many more chicks is John Mayer going to score with his lyrics for 'Daughter'?
Anyway, I'm trying to get in some extra movement in every day, whether running around with my kids or walking - the extra 100 kcals per day could and will make a difference for this desk-bound guy.
Eating
My overall calorie intake today: 2,010 kcals. Finally got my number in line with 35%P (165 grams), 29%C, and 36%F of which only 6% of total is saturated fat. A full 18% is monounsaturated.
The Numbers
Basal: 2,400 kcals
Exercise: 657 kcals
Food: 2,010
Deficit: 1,047 kcals.
Damn, I need to eat a little more.