Making me Even "Cappy" Steven

[cappuccino]

oops, I answered the 4 meal question in your log, knew I had read it somewhere. Might do some tweaking, but so far ok, and it's convenient only having to bring lunch to work. However, I'm less tempted to stay late cause I'm HUNGRY and must get home to feed :p

I'm shooting for the grams listed under the 150lb table. Sometimes I'll be over or under, but not worry about it as long as I'm in the range. For example, yesterday was 11%C/35%P/54% F, all within the range. So far today I'm at 14%C/30%P/56%F, so my dinner tonight will probably be a little more protein.

Yeah, I figured the discipline is something I needed to reel in. When strictly counting, there's no room for mindless nibbling.

Still HUNGRY, but energy ok. I feel like my heart is racing a bit, but my pulse is about 60, which is a little high for me. I think my body is just working hard. Ever get that fast heart feeling?

[cappuccino]

Got in a noon workout today

Workout A from first week of last program

mobility warm-up

1a) cable pull throughs: 110x8;120x8
1b) seated cable neck rows: 55x8;65x8

110lbs wasn't very heavy for 8, so upped it on second set. Inadvertently did 65 x 8 on the second set of seated rows cause the guy that used the machine put it back at the wrong weight. Couldn't understand why second set was already such a drop-off. Didn't get all the way to neck on last few reps.

2a) front split squat: 65lbs x 8 x 2
2b) db press in plane of scaption: 20's x 10 x 2

both of these went well. Since weight was lower, I really focused on pushing through my heel on left leg. Scaptions were actually pretty good at that weight/reps

3)JS band jacknife: 2x12

managed a pretty good starved workout Not too high intensity, but did use those muscles

And, I got my new program today too....cooooooool Feature exercises include 1 1/4 bulgarian split squats and band Bicycles! Excited to get started, but probably a good idea to let my body adjust to GS until sunday, and hopefully I'll have BCAA's/Creatine by then (or soon after)

will post menu later, still have my pre-bed meal

[cappuccino]

here's the menu:

1) spinach omlette + whole milk cappuccino
2) ground beef with olive oily spaghetti sauce, artichoke, couple of radishes, celery, 1/2 T peanut butter
3) saga baby blue cheese, sardines (canned in olive oil, but drained), turnip greens with salsa (hehehe that sounds like an awful combo, but I didn't eat it all together :p )
3.5) greens +
4) flank steak, broccolli, dried fig

1392 cals 15% c/ 31%P/ 51% F

100 short of my goal of 1500 and could add some fat before bed...not sure if I will since I technically should be doing 1400 kcals anyway

[cappuccino]

mobility day in the park and a little walk afterwards. Going to hit the roller.

Hoping I get my bcaas/creatine tomorow so I can start my new program with a little extra GS boost.

Today was pretty good...less hungry, but still hungry. Had lunch with my mother, so not sure about calories, but it fit with the plan--quiche and salad. Will post the rest of the menu after my long awaited meal #4

[russ]

Keep up the good work, Cappy!

[cappuccino]

Thanks Russ

here's menu:
1) guess??? could it be spinach omlette and cap?
2) chicken asagio artichoke quiche, small salad
3) flank steak, broccoli salad (canola mayo, vinegar, currants, red onion)
4) ground beef, 1T PB + ground flax on celery...

still need some more veggies...will probably munch on bell pepper...oooh need to have some greens +

My energy was just fine today, didn't even see the need for afternoon coffee/greens+energy...guess I'm adapting

[cappuccino]

here's yesterday's menu. I think my body is getting used to it. I'm hungy, but not as hungry. Workout yesterday was moving furniture and I seemed to have ok energy..although there were times when I was just ready to go home.

1) spinach omlette coffee+whole milk
2) shrimp sauted in butter and olive oil, mozzarella caprese salad (italian restaurant with fam)
3) flank steak, turnip greens+salsa, 1/2T PB+celery
4) ground beef with olive oil tomato sauce + sour cream, 1/2 T PB + celery

Today plan to get workout in this morning and then go for a walk over our new pedestrian bridge.

[cappuccino]

first real workout after starting GS.

Phase 4, workout A

mobility warm-up (swapped T-ups for push-up plusses, all else the same)

1a) back extension: 10lbs x 10; 15lbs x10
1b) 1 arm DB row: 35lbs x 8 x 2

feeling the weights here. on back extension, focus is supposed to be glutes and hammies more than back. Probably could do more than 15lbs, however tempo is low. I felt my left side kicking in, which is good

2a) 1 1/4 bulgarian SS: 20lb Db's x 8 x 2sets
2b) front to side lateral raise: 10lb DBs x 10, 8lb DBs x 8

woweee...bulgarians quite the killer, but interesting with the 1/4. Bill says he's trying to get my foot, knee, and hip to be able to take some force correctly, so I'll be closer to my goal of running again

Lateral raises were a bit heavy with the 10's for 10 reps, but 8's were maybe a wee light.

3) JS band prone BICYCLE x 10

these were fun...most difficult was getting feet in band.

had 1/2 scoop protein and packet of emergen-C PWO as this is the first real workout on low cals, and I'm going for a walk and don't get lunch until I get back.

hope you're all having a nice sunday!

[galya]

Great job cappy! You're doing great! Do you feel/look different after the initial weight loss on GS?

[russ]

How was the workout given the calorie deficit, Cappy?

[cappuccino]

Thanks galya! I can tell I've already slimmed down, probaly 3lbs, but that's mostly water and carb loading from vacation.

Just went for a long walk and am starving for lunch...going to go have fajita salad

russ, workout felt fine with deficit. Times when I think my heart rate was a little more elevated than normal, but good overall. However, the first week of Bill's programs are generally build-in and lighter than the rest. Sooo, the real challenge with be in the next couple of weeks, and also a full week of workouts. I'm definately looking forward to seeing how the supps help.

[cappuccino]

here's today's menu:

1) spinach omlette + cappuccino
1.5) 1/2 scoop whey + emergen-C PWO
2) chicken fajita salad with guac and salsa and a touch of sour cream (restaurant )
3) oysters sauted in butter and garlic, bit of flank steak, 1/2T PB and celery, asparagus
4) saga baby blue (radishes or celery too)

so far too many restaurant guess meals this weekend, but I have to keep living while getting shredded, right? A bit high on carbs from the PWO shake (which was much needed since it was followed by a long walk, and there were 7hrs between breakfast and lunch ) Also 10g Carbs in 6oz raw oysters...that's a shocker!

planning on early dodo

[cappuccino]

I had abdominal cramps last night as I was going to bed Made me have e coli worries...but so far, fine this morning. Wonder what could be the cause...it was shortly after I had the chunk of baby blue. Need to work in more flax meal, perhaps? Could've been the protein pwo protein powder and efferfescent emergen-C?

Also, feel that the back extensions got my glutes...funny that the right side is sore this morning, but the left is where I felt it immediately afterwards...

should get supps today

[cappuccino]

As I was walking to work, I figured out the oysters were to blame for the abdominal cramps...I was supposed to rinse them off first and then the first few bites I ate of them were undercooked. Managed fine after a little belly weirdness this morning

Today got my supps...just took 4 BCAA and 5g creatine, but realize I should've only taken 2.5gCreatine. Oh well. STill trying to figure out if I really need it 4x day, especially since I strength train 3x week...so maybe I'll do 2xday on mobility / off days and the 4x on strength days. Any suggestoins?

Soo, today was mobility day. Essentially the same as before with one new stretch. Bill is a genius! I still have a little weirdness on my left leg. So this stretch is relax/contract with my leg up on a doorjamb and toe out. Wow, the toe out, makes all the difference in the world! Tight calf and there's this one spot in my hammy that HAS bothered me before (or felt weird during RDLs) that it got too. Cooool, I'm feeling loose and supped up too

menu:
1) 3egg omlette (spinach, mushroom, light cheddar, green onion, mushroom) + whole milk cappuccino
2) spring mix salad (tuna, tomato, cucumber, bell pepper 1.5T olive oil + balsamic vinegar)
3) last of the flank steak, 1oz baby saga blue, 1/2 T PB, celery, aspargus
4)--TBD more oysters?

[russ]

Are the supps helping so far, Cappy?

[cappuccino]

Well, considering I just had them for the first time pre-mobility, I can't really say :p

5) oysters sauteed in butter, broccoli + cheddar

please don't cause GI distress

[Blackjack]

The BCAA/creatine definately helped me get to my next meal. I just put them in 32oz of water and drank with a lot off ice.

I'm curious to hear if Bill had an opinion on the GS Diet. Maybe ask his thoughts on the BCAA/creatine recommendation.

Cappy, are you a member of the Precision Nutrition forums? If so, they're is a lot of information on the GS Diet over there.