Blackjack's 2007 Training Log - Page 3 - JP Fitness Forums

Blackjack · 04-11-2007, 07:34 AM

Scheduled rest day today. Pretty sore upper body - chest and lats - which is good. My upper body almost never gets sore. Got a good night's sleep. Going to track my diet today to see where I'm at, I'll let you know.

Ted

Blackjack · 04-12-2007, 07:33 AM

Completed Workout B this a.m.

Nar Grip RDL 3x8x135lbs / DB Shoulder Press (1-arm on ball) 3x8x40lbs
Rev Lunge 3x10x25lb (ea) / Plank 3x30s
Rev Fly 3x12x15lb (ea) / Sw Ball Jackknife 3x10xbw

Much better performance in this workout. Not sure if it was simply the exercises or the fact that I drank a gatorade/whey shake before/during/after workout. I'm also trying a new/different creatine. Completed all movements as planned and did entire workout, including warmup, in about 45 min. Nice.

Blackjack · 04-12-2007, 07:43 AM

Calories Eaten Today

grams cals%total
Total: 2244
Fat: 135 1211 56%
Sat: 56 501 23%
Poly: 17 151 7%
Mono: 51 456 21%
Carbs: 92 301 14%
Fiber: 17 0 0%
Protein: 167 670 31%

Here's my intake from yesterday - non workout day. Only carbs came from fruit & vegetables. Drank about a gallon of water by my calcs along with a cup of green tea and 20oz Diet Soda. Need to up my poly fats (didn't have a salad with my vinagrette dressing) and cut back on the sat fat. May need to supp. my fiber too...I'd like that to be 25g or so.

Pretty happy with this overall though.

Blackjack · 04-12-2007, 12:58 PM

Dieting sucks...

I'm hungry - but I'm not sure if I'm hungry because I need food or just cause I'm bored. Maybe it's because I like the taste of food. Dieting is good from a perspective of personal discipline - forcing yourself to do something healthy (I guess depending on the diet). Is losing fat good for you though? The body seems to hang on to it so tightly. It's so hard to get sub-10%, it makes me think it may not be the best thing in the world.

I guess if it were easy, everyone would do it.

End of random thoughts...maybe I'll post this in the random thursday thread.

Lost Dog · 04-12-2007, 01:46 PM

Don't worry so much about the fat ratios. What dressing would you add that would up the polys without jacking up the Omega-6s more than the 3s? Even if you added olive oil, you add more mono (72%) and more saturated (13%) into your day. Flaxseed oil, maybe? Not worth it. Better off with flaxseeds, themselves, or fish oil.

There's very little, by way of single things you can add, that will effect the ratio much. You'd have to cut back on X, Y, and Z, then add in A, B, and C, instead. Not worth the effort. Make small changes, but don't sweat it. Stress related cortisol is worse than any mono/poly/sat fat imbalance.

How much fish oil do you take? That's the one single ingredient that could help, if added. It's the ratio of 3s to 6s that are more important than the total amount, too. But by that low poly intake, it seems likely that you've got no soy or corn oil products in your diet. That's good.

Blackjack · 04-12-2007, 02:15 PM

4 Flameout caps per day. Need to put that into FitDay. I tried regular fish caps, but I get a bad case of the fishy burps so 4 caps works out much better for me.

Thanks for the input!

Blackjack · 04-12-2007, 02:41 PM

Quote:

Originally Posted by Blackjack

Calories Eaten Today

grams cals%total
Total: 2244
Fat: 135 1211 56%
Sat: 56 501 23%
Poly: 17 151 7%
Mono: 51 456 21%
Carbs: 92 301 14%
Fiber: 17 0 0%
Protein: 167 670 31%

Here's my intake from yesterday - non workout day. Only carbs came from fruit & vegetables. Drank about a gallon of water by my calcs along with a cup of green tea and 20oz Diet Soda. Need to up my poly fats (didn't have a salad with my vinagrette dressing) and cut back on the sat fat. May need to supp. my fiber too...I'd like that to be 25g or so.

Pretty happy with this overall though.

This is interesting. Without really trying, I'm following the GS Diet ratios. They yield 10 calories per lb of bodyweight (+ 10%) so that would be around 2120 calories total with 30-35% from protein, 10-15% carbohydrate & 55-60% fats.

I'm so much better prepared this time though. The Green Tea really helps me get to that next meal. On weight training days, I'm drinking a gatorade/whey shake around the workout, so that's different, but hopefully won't hinder my results. According to the V-Diet, it shouldn't. We'll see how the next week or so goes and re-evaluate & tweak as necessary.

Later...Ted

mom2w · 04-12-2007, 02:45 PM

Looks like a good plan -- and after the last few days of snow, I'd bet you'll do just about anything to get out of WI! They were pretty fascinated with that concept (April snow) during the Brewers game/s last night from FL.

Blackjack · 04-13-2007, 07:07 AM

Bike HIIT this a.m.

Did them a little different - went with six intervals for 40s with 1:20 rest a high effort. Short and tough.

Going to update the FitDay log for yesterday and post it up here.

Blackjack · 04-13-2007, 07:57 AM

Yesterday's nutrition...right in line...

Total: 2210 calories

Fat:127 1144 53%
Sat:48 430 20%
Poly:27 247 11%
Mono:36 325 15%

Carbs:83 285 13%
Fiber:12 0 0%

Protein:187 748 34%

Alcohol:0 0 0%

Today's going to be a challenge - lunch meeting. But I think we're having sandwiches so I can pull the meat & cheese off. But they usually have chips and cookies as well. Need to stay strong.

Goal is to get through weekend with only one cheat meal. My parents are in town and generally request a not-so-healthy food options. If I get through the weekend, next week will be smooth sailing and I can do a refeed next weekend. Nice.

Wish me luck!

Lost Dog · 04-13-2007, 08:02 AM

good luck!

Blackjack · 04-16-2007, 07:20 AM

Well, I was somewhat successful this weekend.

Cheat meal was suppose to be Friday night - tacos. But I did use ww tortillas but I ate three. Saturday was OK, lunch was pretty carby - toasted cheese sandwiches and tomato soup. WW bread and saltines and it was about 1-hour after my workout. Yesterday for breakfast was tough. We went to a bf buffet and I was good with my first trip, but on the second one, the biscuits/gravy got me. We'll call that the cheat meal for this week.

Did workout A on Saturday a.m. but I had a bit of an allergy attack and had to cut it a little short. Not sure if my gym is getting to dusty or what's going on, but I broke out in "hives" on my legs and on other areas. Pretty miserable. I think I just need to do a good cleaning down there. I hope that'll work. Got on the bike yesterday afternoon for about 30 minutes of steady state cardio - ramped up the resistance a couple time to get a good sweat going.

Our two year old had sleeping issues last night so we were up most of the night with him. So no workout today. I can't really complain, he's been sleeping very well for a couple months now, so has the baby for that matter. We run into this about ever 6-8 weeks or so. But it messes up his schedule for the rest of the week. Not to mention ours.

Took some measurements none-the-less this a.m. 211.5lbs on the bodyweight. 35.5-in on the waist and 36.5-in on the ab. So it appears that I lost about .75-inches off my abs but gained .25-inches on my waist. Wierd. Did change my creatine mid-week last week, so I'm not sure what effect that'll have. May load more water into muscle? We'll see after this week.

Going to be pretty light today. Not much for breakfast and the food I packed was a little thin so we'll see how the day goes. Need to hit the g-store.

Lost Dog · 04-16-2007, 07:24 AM

Quote:

I broke out in "hives" on my legs and on other areas. Pretty miserable. I think I just need to do a good cleaning down there.

TMI! TMI!

Blackjack · 04-16-2007, 08:00 AM

Quote:

Originally Posted by Lost Dog

TMI! TMI!

Sorry, I meant my basement! I'm allergic to dust and dust mites. I think/hope that's what it was.

Blackjack · 04-16-2007, 03:30 PM

I'm going to bump this in the hopes that it'll stay on page one for tomorrow. Diet was tight today so far. Not really hungry. Either my metabolism is slowing or my body's getting too used to the lo-carb thing. Green tea helps too.

Meat & veggies for dinner and no pre-bed snack planned.

Later.

Blackjack · 04-17-2007, 10:45 AM

Quiet night last night after we got the little ones in bed, so that was good. It was a little later than I'd like but I still got 7+ hrs of solid sack time.

Did lower body workout today - slept in a little so I decided to do a quick 30-min workout. Cut the workout back to 2 sets of each superset. Pushed the weights none-the-less.

RDL (2x8x140lbs) / DB Shoulder Press (2x8x40lbs)
Rev Lunge (2x10x30lb ea) / Plank (2x30sxbw)
Rev Fly (2x12x15lbs ea) / Sw Ball Jackknife (2x12xbw)

Man, those lunges get the heart rate up. Really huffin' & puffin'. Pretty warm afterwards too. This is good. Lots of mental clarity afterward too - this tells me I hit it just right this morning with nutrition and workout.