Starting Weigh Over

[What The Mind Can See]

I am creating this log for the 61 day challenge. My thanks to Leigh for looking it over and offering advice.

Name: What The Mind Can See
Gender: Male
Age: 31
Height : 5-11/6-0
Weight ~305

Nutrition Goal: 95 Points
My nutrition goals will be evolving weekly so that I can ease my way into a cleaner life style.

Definition of Clean Eating Day

June 1-10

Between 2300 and 2800 Calories (not counting raw vegetable) & at least 96 oz. of water or unsweetened green tea

June 11-20

All the above & at least 8 servings of vegetables

June 21-30

All the above and no more than 100 liquid calories (non post-workout) or 2 grams trans fat

July 1-10

All the above and at least 160 grams of protein

July 11-20

All the above and less than 30 grams of saturated fat and more than 30 grams of monounsaturated fat

July 21-31

All the above and no more than 150 grams of non-fiber carbs (non post-workout)

Fitness
Here also, I am starting all the way at the beginning. I plan on lifting Monday, Wednesday and Friday and doing a walking/HIIT combo on Sunday, Tuesday and Thursday.

Resistance Training Plan: Goal 21 Sessions
The plan here is to use a circuit found in the MH Home Workout Bible:
Reverse crunch
Crunch
Prone Superman
Sumo Squat
Bench Press
Reverse Lunge
Pullover
Shoulder Press
Bent-Over Row
Upright Row
Side-Lying External Rotation
Lying Triceps Extension
Seated Concentration Curl
Seated Calf Raise

I plan on replacing these exercises with equivalent variations starting around week 5 or 6. (Probably half for week 5 and half for 6, so that I don’t have to learn too many new exercises at once.)

Week 1: 1 circuit of 15-20 reps
Week 2: 2 circuits: circuit 1: 15-20 reps, circuit 2: 12-15 reps
Weeks 3-6: 3 circuits: (1) 12-15, (2) < 15 , (3) < 12
Weeks 7-9: 3 circuits: (1) 12-15, (2) < 12, (3) <8

SS Cardio Plan: Goal 21 Sessions
Leigh P. pointed me to this reference in his blog regarding HIIT ( http://leighpeele.blogspot.com/2007/...e-to-hiit.html ) and I have decided that at this point it’s probably too risky for me. For purposes of the contest, I’m stating my goals as the less valuable SS, but may turn out to be intervals.

Each day is defined as a scheduled cardio day. The walking column means the following 1x6 + 4x5 : one six minute walk and 4 five minute walks spread throughout the day. Walking session occur on the same day, but at different times during the day.

Session:
1 6x5
3-4: 1x10 + 4x5
5-6 2x10 + 2x5
7-8 3x10
9-10 1x15 + 2x10
11-12 2x15
13-14 1x20 + 1x10
15-16 1x25 + 1x10
17+ 1x30

Personal Goals:

1) Read and implement 2 books about emotional eating.
2) Read and implement 2 books about parenting.
3) Be in bed by 10:30 on 31 of the days.
4) Make the 2 overdue doctor visits that I have.
5) Complete at least 9 stretching sessions.

[What The Mind Can See]

300.6 lb
38.5 pretend bf%

[Erika]

How old are your kids and which parenting books do you think you'll read?

My personal goals include the kiddos also. I really like, Parenting the Stron Willed Child by Forehand and Long. My next ones to read are on motivating my oldest son.

[What The Mind Can See]

Originally Posted by Erika

How old are your kids and which parenting books do you think you'll read?

My personal goals include the kiddos also. I really like, Parenting the Stron Willed Child by Forehand and Long. My next ones to read are on motivating my oldest son.

7, almost 5 ,and 11 months

I was thinking of reading "Parenting with Love and Logic" and "Positive Discipline", but I'm open to suggestions.

[Erika]

I have three kids also - sometimes I believe it has robbed me of my sanity. They sound good from the titles, I think I have heard of one of them but don't know anything.

[What The Mind Can See]

Two days into my cardio plan (I started on it before the challenge) and I'm looking to revamp. Today I gave up on trying to schedule 6 walking sessions and just walked 3: 2x5 + 1x20(interval type walking). Since this is better anyway, I'll probably jsut stick with it.

[UConnJulie]

Welcome!!

[What The Mind Can See]

Thank you!!

[James Newman]

I think the interval type walking is a good idea, but I might also try to schedule at least 2 longer walking sessions during the week as well. Revamping is fine as long as you say what your doing, which you did Keep up the good work.

Newman

[What The Mind Can See]

Originally Posted by James Newman

I think the interval type walking is a good idea, but I might also try to schedule at least 2 longer walking sessions during the week as well.

The length of my walks hasn't changed. I'm still working up to half hour walking session. Within those sessions, which I'm calling SS, I may speed up and slow down as my body responds, but nothing planned. The big change was to skip from 6 - five minute walks to 1 - twenty minute walk and 2 five minute walks.

Originally Posted by James Newman

Revamping is fine as long as you say what your doing, which you did

In that case. I also replaced the seated calf raises in my workouts with unilateral standing calf raises.

Originally Posted by James Newman

Keep up the good work.

Thank you.

[James Newman]

Originally Posted by What The Mind Can See

The length of my walks hasn't changed. I'm still working up to half hour walking session. Within those sessions, which I'm calling SS, I may speed up and slow down as my body responds, but nothing planned. The big change was to skip from 6 - five minute walks to 1 - twenty minute walk and 2 five minute walks.

In that case. I also replaced the seated calf raises in my workouts with unilateral standing calf raises.

Thank you.

aha! I misread what you said you were doing. But I find that I do that too when doing SS walking. Just seems to be more fun to me.

Since I already told you to keep up the good work.. Have a rowdy awesome day!

Newman

[What The Mind Can See]

61 Day Challenge Log
Sunday, June 03

June 01: Nutrition 2/2 ; Cardio walking: 2x5 outside + 1x20 treadmill; weigh in 300.6 lbs
June 02: Nutrition 2/2


June 03:
Reverse Crunch: 11
Crunch: 13
Prone Superman: 11
Sumo Squat (5): 7
Bench Press (5+5): 20
Reverse Lunge: (5+5): 16
Pullover (15): 20
Shoulder Press (5+5): 12
Bent-Over Row (5+5) : 13
Upright Row(5+5) : 16
Side Lying External Rotation: L(5):10 R(5):8
Lying Triceps Etension (5+5): 11
Seated Concentration Curl: L(5):20 R(5):20
Bench Press (10+10):
Seated Concentration Curl: L(10):14 R(10):18
Unilateral standing calf raises: L(5):17 R(5):18

I forgot to do a second set of pullovers

[What The Mind Can See]

[Vent] I'm trying very hard to track things well using Fitday PC. However, I'm all uptight, because I'm afraid I messed up. I decided to have steak for dinner, so I went to the store and bought the least fatty cut I could find. I weighed it and put into fitday, using "Beef steak" as my entry since I had no idea what type of cut and certainly now how many inches of trimming it had.
My wife prepared the meat along with hers by sauteing it with onions in 1 TBS of olive oil. So I entered 1/2 T. of olive oil and 1/2 onion into Fitday. Then as I was about to eat it, I realized that ,the Fitday totals may not include the drippings that were cooked into the onions. I figure that I probably have enough calories to still consider it clean, but I'm really stressed about it.
[/vent]

[James Newman]

Don't stress about it. Enjoy your meal with your wife. As long as you had some veggies too, I am pretty sure this would be clean. Don't let something like this get in the way of progess you are making. I have fitday PC too. Rarely does it calculate things as they are, but it is an ok guide if you are going to count calories. Fat is not a bad thing, certainly fat from olive oil isn't. I hope you had a great meal.

Maybe you can talk your wife into an evening stroll?

Newman

[What The Mind Can See]

Thank you Newman. You have comforted me.
We had some steamed cauliflower as a side.
My wife wanted to take the family out for a walk, but the rain kept us inside.

[Victoria]

Originally Posted by What The Mind Can See

My wife wanted to take the family out for a walk, but the rain kept us inside.

You could have a big tickle fight and burn off calories from all the laughing!

Yeah, don't sweat the small stuff. I agree, your meal is clean enough! Good job, WTMCS!

[ljk]

I like your graduated nutrition goals. That's a cool idea!!