My NROL Experience

[stingo]

Originally Posted by dillytl

I like to think of it as a TREAT, not a CHEAT - cuz you really are NOT cheating!!!

I like that way of thinking.

Originally Posted by tcoy777

Looks like your right on track for another positive week.

I sure hope so - a person I work is having a party here today. I made potato soup (because I know she loves potatoes) and had some with a couple of ounces of habanero jack cheese. I should clarify I had about half of a large potato along with a spoonful or two of the broth.

Originally Posted by Lost Dog

Great, Tom. I'm happy when I have nothing useful to add. Good job on the continued progress!

Thanks Roland - how are you doing weight-wise?

Originally Posted by SpacecityPaula

HMMM I'm not really fond the word treat either. How about Food Adventure?????

Food adventure works for me!

Originally Posted by kfisherx

If the food fits within my macros and calories for the day I refuse to acknowledge it as anything other than food. I am having pizza for breakfast again in fact. Ummmm...

Mmmmm pizza - now that's a downfall for me.

Originally Posted by Willie

Tom,
Glad to see you enjoyed the Kettle Bell workout! I think that out of everything, those workouts are what I miss the most right now (aside from the obvious rowing, but I try not to think about that).

TGU's are my most-hated (and thus, most-often done!) exercise. I hate to change the name from "Turkish Get Ups" to "Texas Gitty Ups" to make myself feel better about them. (Perhaps I spend too much time with my 7th grade students?)

Glad to see you are figuring stuff out with your weight trends.

Did you sign up for the rowing class?

It's more like an open house from the looks of it. Though the person who suggested it may have to work that Saturday, so it's up in the air right now.

[kfisherx]

My pizza has almost exactly 40,40,20 macros. And it is yummy. So it doesn't have to be a complete downfall. Just make it yourself with whole wheat pita as the crust. I use 4 oz of ground turkey and a half of turkey sausage, tomato and 28oz of moz. Easy and pretty yummy and under 500 cals. A great breakfast meal.

[stingo]

Weights are per hand except for B1, where a weight stack is used, C, where a dumbbell is held with both hands, and E where a cable machine is used.

A1 Unilateral Bench Press - 3x12@55
A2 Squat - 3x20@55
A3 Unilateral Bent Over Row 3x12@55
(+2 light warmup sets)

B1 Assisted Pull-up - 3x8@-160
B2 Step-Up w/Shoulder Press - 3x10@20 each leg
(+1 light warmup set)

C Reverse Lunge w/DB Clean 2x8@20

D DB Curl - 3x15@17.5

E Tricep Pushdown - 1x15@150, 2x15@140

A1 Unilateral Bench Press - I didn't do too badly here, but I'd really like to get someone to watch my form so I'm not limiting ROM.

A2 Squat - Breathing very heavy after this exercise, to the point that in the third set I had to sit down and recover a little before the rows. Again, it might be time for a form/ROM check.

A3 Unilateral Bent Over Row - These were made more difficult due to the exertion in the squat.

B1 Assisted Pull-ups - 3 sets at -160, but only just barely.

B2 Step-ups w/Shoulder Press - I might keep the weight the same next workout and concentrate on using the working leg.

C Reverse Lunge with DB Clean - A little more weight, and a bit more balance. All good.

D Bicep Curl - I'm really surprised that I did the 17.5s for three sets, though it was iffy at the end of the third set. I will do this weight again to make it a strong 3 sets rather than just barely finishing them.

E Tricep Pushdown - Did 150, but thought I would be better served at 140, and I was right.

Overall - Considering it's been a week since I did this particular workout I think I did ok. I will probably end up keeping the weights the same the next workout to consolidate my gains to finish strong, rather than just barely finishing the sets.

[stingo]

Originally Posted by kfisherx

My pizza has almost exactly 40,40,20 macros. And it is yummy. So it doesn't have to be a complete downfall. Just make it yourself with whole wheat pita as the crust. I use 4 oz of ground turkey and a half of turkey sausage, tomato and 28oz of moz. Easy and pretty yummy and under 500 cals. A great breakfast meal.

Sounds good - mind posting the full recipe?

[kfisherx]

Hmmmm... Let's see....

1 whole wheat Pita
1 cup pasta sauce (I use one that is 45 cal and made for spaghetti and add spice)
28 oz moz cheese
.25 turkey sausage link
4 oz of lean ground turkey
1 tomato whole

Cook and chop up meat.
Place pita on pan flat. Spread sauce over top. Lay down meat, tomato slices and cheese. Bake at 425 for 15 min.
Eat.

Cals 475
Fat 11.4g
Carbs 44g
Protein 45g

Cheater pizza.... It is actually not too bad but not quite like the greasy good stuff.

[LisaS]

it happened twice now - so I'll point it out - I'm sure you don't mean 28 oz of cheese - I'm sure you mean either 28g of cheese or 1 oz of cheese (which are the same thing).

[tcoy777]

Nice workout!! I don't think your soup at work would be bad at all.

[stingo]

Originally Posted by tcoy777

Nice workout!! I don't think your soup at work would be bad at all.

I didn't think so either. Judging from the numbers I was right. See below.

[stingo]

230.75 - I about fell off the scale when I saw how close I was to 230. I imagine I'll rebound back up to 232 or 233 tomorrow, but it was a charge to see the number go that low. I'm thinking these whoosh effects are related to the beer - that my body takes about a full week to detox and once it does, then it sheds weight in a rush.

[LWilson212]

Sweeeeeeeeeeeeeeeeeeeet! Great job Tom. I know you resisted all this numbers stuff for a long time, but at least you can now see what's going on.

[nutbar]

Whoosh is right! Mine does the same thing -- hovers around the same or up a bit, then all of a sudden it whooshes off to a new, lower point.

On the treat vs. cheat vs. whatever: Who cares what it's called? Those kinds of words are just labels we use to communicate a basic idea to other people. When I eat a "cheat", it's just food (and usually within my calorie range but sometimes not). To me, when I say "cheat" to someone else, I'm trying to convey that it's not a usual food for me. Regardless, the exact labels aren't important, at least not to me.

[UConnJulie]

Tom, so now you know ... it has to be a choice ... give up the beer or heavily restrict it until you get where you want to be weight-wise. If you don't choose, then you are happy at the weight you are.
Nice progress BTW!

[stingo]

Originally Posted by nutbar

Whoosh is right! Mine does the same thing -- hovers around the same or up a bit, then all of a sudden it whooshes off to a new, lower point.

Seems so - will see how things go today.

Originally Posted by LWilson212

Sweeeeeeeeeeeeeeeeeeeet! Great job Tom. I know you resisted all this numbers stuff for a long time, but at least you can now see what's going on.

Indeed I did, and it helps to make the causal connection between diet and the scale.

Originally Posted by UConnJulie

Tom, so now you know ... it has to be a choice ... give up the beer or heavily restrict it until you get where you want to be weight-wise. If you don't choose, then you are happy at the weight you are.
Nice progress BTW!

Thanks - yes, and that in itself is a comfort. To know that it's not my metabolism, it's up to me.

[stingo]

231 - I was kind of hoping to be close or below 230, but I'll definitely take this reading, considering 1) I was 232.75 this time last week, and 2) My 5 day rolling average is still going down, and 3) I think my Friday readings are my truest readings, so all's well.

As a side note, I won't be going to happy hour as I'll be seeing the same people tomorrow for a graduation party (where the beer is free ). Still, having a clear sense of purpose will help going in. My plan is to bring my 4oz sampler glass and limit myself to 8 samples (aka 2 pints of beer). I may also bring a 2 litre of diet soda to pad out the time between samples.

[tcoy777]

Great job on the weight loss. You have been doing great. You will hit under 230 soon enough.