My NROL Experience

[stingo]

Originally Posted by kfisherx

Don't do it Tom. It isn't worth it. Stay strong.

Thanks Karla - yes, I did stay strong. I didn't have anything other than what I posted. Woke up with a bit of the mouth hunger too. Just had my breakfast (the scrambled eggs and sausage above) and am pretty much content. I'm hoping the reoccurrence of the hunger shows my metabolism is fired up, but I'll remain cautiously optimistic.

My shoulder is feeling pretty good - I'm hoping it will prove itself better when I do my strength training later.

[Biskit]

Originally Posted by stingo

I'm not sure why I'm so hungry right now... I had what I basically had yesterday (a little more in fact) but for some reason my mouth hunger is off the scale. (Belly isn't growling, but it feels a little empty.)

Here's what I had today:

Scrambled Eggs (3?) with ham, onions, peppers, and a slice of pepper jack cheese, and a couple of links (and a patty) of sausage. Approx 9:30am.

1/2 a whole wheat wrap with chicken salad (with cranberries and almonds in it) and spinach, and about 20 small shrimp with some spinach. approx 12:30pm

the other half of the whole wheat wrap. approx 3:30pm.

3 Scrambled Eggs and a handful and a half of ham cubes. approx 7:30pm.

The strong mouth hunger started while having the 7:30 meal - with a definite cheese craving. But since I'm trying to get my weight down again I'm trying not to give in to it.

Tom, are you eating enough and often enough?

Do you keep a food log with calories? I hate counting, but found I had to do it to find out just what I was eating in a day.

Maybe spread out the nuts and cheese to be a snack mid morning, and again in the afternoon, rather than on your wrap. Have an apple or protein shake with cottage cheese, pnut butter, bananna.

For me, the training is the easy part. The eating isn't.

Hang in there!

Deb

[tcoy777]

Tom,

Diet looks good to me. Your doing low carb right? I find it hard to feel full without carbs. But for me running so much I need them for fuel. Do you know how much protein your getting on average a day?

Hope the workout goes well and the shoulder holds up.

[stingo]

Originally Posted by Biskit

Tom, are you eating enough and often enough?

Do you keep a food log with calories? I hate counting, but found I had to do it to find out just what I was eating in a day.

Maybe spread out the nuts and cheese to be a snack mid morning, and again in the afternoon, rather than on your wrap. Have an apple or protein shake with cottage cheese, pnut butter, bananna.

For me, the training is the easy part. The eating isn't.

Hang in there!

Deb

I really have to start cooking for myself for every meal again. Then (as you suggest) establish a baseline calorie count for my daily intake and measure out the food accordingly.

Originally Posted by tcoy777

Tom,

Diet looks good to me. Your doing low carb right? I find it hard to feel full without carbs. But for me running so much I need them for fuel. Do you know how much protein your getting on average a day?

Hope the workout goes well and the shoulder holds up.

Yes, I'm following TNT principles - the only time I have carbs (other than veggies) is pre- and post-workout. I'm not sure how much protein I'm getting (though I try to feature a protein source in every meal) so as Deb suggested I need to find out what I'm taking in before I can tailor it to my current needs. As for the shoulder, see below.

[stingo]

Rests variable as needed - finish in as few sets/rests as possible.

A: 25 Pull Ups (Barbell Grip) 1x25@-250

B: 50 Suitcase Deadlifts 1x50@40

C: 50 Push Ups 1x10@BW, 1x15@BW, 1x15@BW, 1x10@BW (to 30lb dumbbell)

D: 50 Step Ups 1x50@BW (alternating sets)

E: 50 Floorwipers 1x20 each side, 1x5 each side

F: 50 Clean/Press 1x50@20 (alternating sets)

G: 25 Pull Ups (Barbell Grip) 1x20@-250, 1x5@-250

Time: 28.41.962 (according to my Ipod stopwatch)

A, G Pull Ups: 20 reps on first run in G - holding steady.

B Suitcase Deadlifts: This one tired me out sooner for some reason. Still, I finished with a few grip breaks.

C Push Ups: My shoulder held up - I was dreading this exercise, expecting to have to substitute or give it up completely, but I was able to do all the reps! Considering I wasn't able to do one regular pushup on Monday, I'm VERY pleased with this result.

D Step Ups: Another good showing here - I think I'm getting the hang of these now.

E Floorwipers: Held at 20 again. Hopefully next time I'll break into the low 20's.

F Clean/Press: More grip breaks on the left arm, but was still able to complete in one set.

Overall: Even though the time isn't red, I'm still very happy with the result. I think the extra time came in when I was doing my pushups, resting when I was feeling tired so as not to stress my shoulder. Also too, I had to go and mark the reps in on my card which cost me a few seconds I'm sure. Still, holding my ground in terms of reps (and nearly so on time) I'm pleased - and (depending how I feel in the aftermath) ready for my workout with Tim on Saturday.

[Biskit]

Originally Posted by stingo

I really have to start cooking for myself for every meal again. Then (as you suggest) establish a baseline calorie count for my daily intake and measure out the food accordingly.



Yes, I'm following TNT principles - the only time I have carbs (other than veggies) is pre- and post-workout. I'm not sure how much protein I'm getting (though I try to feature a protein source in every meal) so as Deb suggested I need to find out what I'm taking in before I can tailor it to my current needs. As for the shoulder, see below.

Tom, as a rule of thumb, you need at least 1.0 to 1.5grams of protein per pound of bodyweight. Protein builds lean muscle, and that is key to all the mysteries of life! Hahahaha!!

Seriously though, lotsa protein! Shakes, eggs, lean meat, etc, etc!!

Good workout! You're doing great, despite times or whatever. Just keep pushing through!

Deb

[stingo]

Originally Posted by Biskit

Tom, as a rule of thumb, you need at least 1.0 to 1.5grams of protein per pound of bodyweight. Protein builds lean muscle, and that is key to all the mysteries of life! Hahahaha!!

Seriously though, lotsa protein! Shakes, eggs, lean meat, etc, etc!!

Good workout! You're doing great, despite times or whatever. Just keep pushing through!

Deb

Yes, I know that about protein. But I also know that I can eat WAYYY more meat (mmm steak...) than I could possibly use, so I have to monitor portion sizes. As for the time, I was quite happy with it, considering I had to tend to my shoulder and hadn't done this workout since last week.

[Mahler]

Modified 300 looks good.

Ahem, ur, uh, music recommendation please?

As for the wedding music, there is much of Handel that would be appropriate for two violins. Listen to some of the Water Music. Bach: "Jesu, Joy of Man's Desiring" or "Sheep May Safely Graze."

Now you have me thinking back to my own wedding. We hired the organist who worked for the Pittsburgh Opera. He transcribed some pieces for our wedding.
Processional: Beethoven - Consecration of the House Overture
For the Gospel Reading: Mozart - Allelujah from "Exultate Jubilate"
Recessional: Handel - Alla hornpipe from "Water Music" What a joyful way to leave the church.

[kfisherx]

Now here is a good log. Lots of working out and good working out too. Nice work Tom. And make sure you start logging your food and getting the right macros. That will really help you on this journey.

[stingo]

Originally Posted by Mahler

Modified 300 looks good.

Ahem, ur, uh, music recommendation please?

As for the wedding music, there is much of Handel that would be appropriate for two violins. Listen to some of the Water Music. Bach: "Jesu, Joy of Man's Desiring" or "Sheep May Safely Graze."

Now you have me thinking back to my own wedding. We hired the organist who worked for the Pittsburgh Opera. He transcribed some pieces for our wedding.
Processional: Beethoven - Consecration of the House Overture
For the Gospel Reading: Mozart - Allelujah from "Exultate Jubilate"
Recessional: Handel - Alla hornpipe from "Water Music" What a joyful way to leave the church.

I was suggesting (back on an earlier page, and which I posted to Rebecca's log) Elgar's Salut d'Amour, figuring Wagner's (and possibly Mendelssohn's) Wedding Marches were too obvious.

[stingo]

Originally Posted by kfisherx

Now here is a good log. Lots of working out and good working out too. Nice work Tom. And make sure you start logging your food and getting the right macros. That will really help you on this journey.

Thanks Karla - yes, I intend to check into logging food this weekend to get a baseline.

[Kirjava]

Great workout, Tom. The red time will come. That shoulder just needed a breather.

[tcoy777]

Tom,

Great job. I don't know how you do 50 clean/presses with out taking a rest. Same with the dead lifts, impressive. I may try this workout again tomorrow depending on what crossfit has in store

On the food side. I was surprised as to how little protein I was getting before I kept my log on Fitday. Its still hard sometimes for me to get enough some days. I eat so many carbs that some days I can't seem to get them all in. As far as the hunger cravings, I really think there are just some days that our bodies need more depending on how hard we pushed it the day before. There are days that I could eat all day non stop and others I can't eat more than 4 times a day. I think the main thing is to make sure the cravings don't last more then a day.

[dillytl]

Nice workout Tom!

I was surprised as to how little protein I was getting before I kept my log

That was me, too! A real eye-opener when you actually log things!! I was definately a carb-aholic!!!

[Kirjava]

Originally Posted by dillytl

Nice workout Tom!


That was me, too! A real eye-opener when you actually log things!! I was definately a carb-aholic!!!

Ditto on that. It was very easy for me to get as little as 50g of protein, and easily over 200g of carbs.