Making me Even "Cappy" Steven

[cappuccino]

Day 14 is Wed I'm excited. So far I think I'm having steel cut oats and berries for breakfast, cliff bar PWO, and not sure if it's going to be mexican or pizza for lunch, and somehow work a baked potato in there

Then I get to refeed 8 days later on my birthday, which will include carrot cake

[cappuccino]

Today was mobility day and walk to grocery store.

Didn't realize how tight I was until the foam rolling. Figured out the muscle I'm now feeling (and feels like it's been released/stretched) is my aductor magnus (or longus...not sure). The hamstring relax/contraction I do with foot on doorjamb really gets this area.

food good so far:
1) spinach omlette+coffee+milk
2) sardines, saga baby blue, asparagus, celery+PB
3) tilapia sauted in butter, stir fry veggies, celery +PB

I see I'm really relying on PB for fat, and really like it with the celery. Butter and cream help too, but not as good on celery :p The rich cheese is nice too, quite a treat.

not sure what #4 will be

[cappuccino]

#4) avocado, guac, salsa, cottage cheese, cheddar

1450 cals

oh, and a nice bubble bath, thanks to LUSH

[Lost Dog]

Isn't Aductor Magnus a strongman competitor?

[cappuccino]

you're funny...

adductor, is that better? :p

[Lost Dog]

It's better, but not as funny. I was laughing for the longus time...

[cappuccino]

you should go on a road show!

more positive movement on the scale today

It's also encouraging to know that discipline and a plan works

[galya]

Great job! Look in the mirror and rejoice

[cappuccino]

I'm going to make good use of my birthday suit next week :p

[cappuccino]

Sun Oct 8th

Mobility warm-up

Workout B

split drops: 2x5

1a) RDL with 5sec iso at knee and foot: 6x85lb;6x95lb;6x105lbs
1b) med ball push-up: 12 each side

well kept moving up on the RDLs, so I"ll know where to start next time. Push-ups were per normal, bearably hard on first arm, harder to get out all the reps on second arm. But, I remembered that I only had to do one set this time

2a) single arm face pulls:10x30lbs x 2 sets
2b) paralell chins +5lbs : 4 sets of 3reps

woohoo, did better on the chins with the extra 5lbs than I did last time with no weight. The first set the first two reps were true consecutive ones. Had some ankle weights, so it was pretty convenient.

3) cable chops: 2x30lbs

60 sec isos:
dip plus
scapular retraction (pulldown @ 110lbs)

Then went for a 1 1/4 hr walk across the pedestrian bridge


nice day, I'll sleep well tonight

[cappuccino]

here's today's menu:

1) guess? :p
2) tuna, cucumber, tomato, onion, bell pepper, olive oil, balsamic salad
3) lamb chops, guac, cashews
4) cottage cheese+flax meal+PB, cheddar + stir fry veggies
1417 cals 17%C/32%P/51%F

seem to keep pushing over on the carbs by a wee bit. Tonight's stir fry veggies, I used two servings, but not sure if the label on the back includes the sauce that comes with (that I didn't use). It also has baby corn, water chesnuts, and carrots, but I avoided those...so perhaps a little lower. Also, CC, PB, and flax sneak up on me.

anyway, nice and full...2 more days till refeed.

Which reminds me...my workout is scheduled for Tues, and refeed is Wed. Should I delay my workout by one day or do refeed on Tues? OR just do a mobility hiit style on Wed and stick to regular plan?

[russ]

Neat avatar, Cappy

[galya]

I would switch the days around, so you have your workout on the refeed day. The other thing you could do is have it late at night on tuesday and start your refeed then and keep it for 24 hours.

[cappuccino]

Thanks russ, it's my after pic from 2 weeks of GS :p

Thanks, galya, I like that idea. I could do my workout after work, come home, have a nice big dinner....on wed do my mobility and perhaps a walk or something...

[OldGuy]

Originally Posted by cappuccino

Thanks russ, it's my after pic from 2 weeks of GS :p

Wow, you certainly are shredded!!!!

[cappuccino]

hehhehehe

[cappuccino]

I'm feeling mobile now. Went for a walk listening to Fitcast #23. (first thing I'm going to do tomorrow is set up 15min reminders for posture adjustments!) Was stuck at my desk most of the day, so the little walk and the mobility stuff loosened me up quite a bit. My legs felt like heavy rocks today, and especially at the beginning of the walk.

refeed dreams...guess I'll start after my workout tomorrow...incentive to make myself workout at lunch. Must pack some goodies and an afternoon lunch as well, I guess.

so far menu today:
1) normal + sundried tomatoes that I finally restocked on
2) spinach/spring mix salad (pepper, tomato, cucumber, olive oil, vinegar), my concoction of gyro (yum! even had some shredded broccoli stalks in it)
3) more gyro meat, cashews, celery
4) TBD

[cappuccino]

4) blackened tilapia, broccoli, guac

macros in line 15%C/30%P/55%F
1366 cals

And I've planned two meals for tomorrow, so I'll be salivating to get my workout in...
*home mixed trail mix (chocolate raisins, cashews, almonds, apricots)..had to measure this cause I could eat my whole allotment for the day in one sitting :P
*baked potato-big one cheddar, sour cream, chives

I have a regular salad for lunch...had to be prepared in case I don't get to get away to the gym.

sweet refeed dreams for me