My NROL Experience

[stingo]

AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.

A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)

A1 Goblet Squat - I think yesterday's spinning class took its toll. These were tougher today, and it took some effort not to good morning out of the hole.

A2 Core Twist - Must keep my mind on the task, lest balance suffer.

A3 Arm Curls - Another good one, but best to be on the watch for hip help.

A4 One Arm Swings (30 Secs per arm) - I need to figure out how many of these I can do in 30 secs, because looking at the clock and doing the exercises like this, and A8, and A9 gets to be a bit problematic.

A5 Half Squat with Overhead Press - Dying on these today - not sure what happened here.

A6 Curl-ups (no weight) - Roughly the same as last time.

A7 Core Push Press - This is going pretty well, but was very thankful when the end of the third set came.

A8 Squat with Upright Row (30 Secs per arm) - Lots to think about here, standing up straight, doing a full squat, and rowing high enough. Two out of three still is bad.

A9 Row (30 Secs per arm) - As noted, I've been transitioning to doing a set number of reps rather than looking at the clock. 25 for this one.

Overall - Whatever mojo I had on Monday was gone today. Endurance was still good, but strength was tough to come by. A1, A5, and A7 (particularly the first two) were difficult to get through with good form. Based on today's performance, I'll stick to the 30 lb dumbbell next time and see if I can cut the rests between circuits to a minute, 30 seconds.

[tcoy777]

Maybe you just needed a day off before trying this again. It happens, props for pushing through the workout though.

[kfisherx]

Ah... See now you are on a defecit. This is what I feel on my deficit too. Sometimes just pooped out. I am finding that I need more sleep now than when I ate all the time.

[stingo]

Originally Posted by tcoy777

Maybe you just needed a day off before trying this again. It happens, props for pushing through the workout though.

Thanks - yeah I think (hope) it was just one of those days.

Originally Posted by kfisherx

Ah... See now you are on a defecit. This is what I feel on my deficit too. Sometimes just pooped out. I am finding that I need more sleep now than when I ate all the time.

I was on a deficit before, because I was losing weight, but not as quickly as now. And I think that I had more calories yesterday and the day before... which is probably why I'm up suddenly today.

[stingo]

224.5 - A sort of surprise today. I know I had more calories than usual the past couple of days, so I'm guessing that's the reason for the jump. Not unhealthy calories, just too many apparently - good reason to get adamant about making my own food.

[stingo]

A hills class today - basically two long hills with brief downhills, and then a couple of breakaways at the end. A good class, and a tough one.

[stingo]

224.75 - I'm guessing this is some water weight going on here. But I'd also note this week's lesson is to eat only what I've prepared/weighed/measured. The cafeteria, while the food is somewhat healthy has a reliance on oils, gravies, sauces that don't fit in with what I'm trying to accomplish. For example - grilled veggies will inevitably have some kind of oil or butter on them. I haven't grilled, but I'm guessing the oil is to prevent burning...? I think I will post a comment card at the cafeteria about having a truly basic healthy meal option - steamed meat, baked potato, and steamed veggies (in premeasured portions).

As a side note, the nutrition class I've been taking was pretty good today - we were talking about fast food alternatives - kind of like Men's Health's Eat This, Not That. I also learned that sauteeing was a preparation to stay away from, so I'm guessing stir fry is as well as it's basically the same thing (to my limited understanding).

Lastly, I'm thinking about going to happy hour tonight - not to drink, but for the social aspect of it. I believe the place we're going to has a grilled chicken salad, so eating healthy will be an option. Plus I like going to and supporting the bar in question.

[SpacecityPaula]

eh... I think Sauteing would be okay if you limit the fat. I did a kung poa chicken with 3 tsp of olive oil and it was pretty tasty.

Paula’s Kung Pao Chicken « Paula’s Recipes for Clean Eats

BTW, I love it when the Food TV folks say oh you need a TBSP of this or that and then don't freaking measure it.

[stingo]

Originally Posted by SpacecityPaula

eh... I think Sauteing would be okay if you limit the fat. I did a kung poa chicken with 3 tsp of olive oil and it was pretty tasty.

Paula’s Kung Pao Chicken « Paula’s Recipes for Clean Eats

BTW, I love it when the Food TV folks say oh you need a TBSP of this or that and then don't freaking measure it.

I know - and I say to myself "That doesn't look like any T to me - that looks more like two"

[tcoy777]

you could spray your grill or pan with some sort of non stick spray and cook the veggies on that. In the end though a bit of Olive oil in your diet won't amount to a lot. Its good fat anyway. Steaming or blanching veggies are the best way anyway.

[stingo]

I agree - I only use oil when a recipe specifically calls for it. If it doesn't I use spray.

I mentioned the corporate gym's summer incentive on the last page. Basically you pick a destination (from a set list), and every minute you exercise is translated to one mile of travel. I chose the longest - Mount Rushmore, SD which translates to 6 hrs and 21 minutes/week exercise time. You're allowed 2 short cuts a week - you pick a challenge to do (today's was a circuitx2 - 30 secs each of wall squats, push-ups and crunches), and when completed you get a free 30 minutes/miles. You can't repeat a challenge either. At any rate, the woman I had timing my circuit said I was the only one who was doing it right. (I'm guessing she meant I wasn't resting between exercises) She also said, when I was done, that I really got the most out of the circuit. So that made me feel pretty good - like I was doing something right.

[kfisherx]

I cook my veges on the grill. I just place them on tin foil (wrap) and cook. No oils needed that way and they turn out yummy.

Way to set the pace in the class Tom. You are certainly fit!

[tcoy777]

Thats my favorite way to cook fish! put the veggies on top of the fish, wrap it in foil and grill it. comes out perfect every time. Now I am hungry!!!

[Espi]

Generally I prefer to eat soup or salad for veggies so they don't require extra fats for preparation. I'm a lazy beyotch so for the evening soup I'm generally grabbing everything from the freezer (next to the stove) and throw in 1 pc of chicken boob or 200-300g of white fish or a combo of white fish & minced meat, 250g of assorted frozen veggies, a stock cube (chicken/fish/beef) and 1 spoonful of sambal (chilli paste) and then when everything is ready will put the soup in a bowl and mix in either 1 tbsp of spicy peanut butter or add shredded coconut or use creamed coconut. Not all days as I have some really low calorie days but always on the lifting days.

The calories saved on the oil or butter used for preparing the meat can be added again by using the yummier nut butters. Another advantage is that I never get in the unhealthy carcinogenic coumpounds that you eat when food is browned too much.
Most people frown when I tell that I boil my chicken but it's really tasting awesome!!! So incredibly tender!

Oh, and I always meant to comment on your habit to eat 1 banana to turn of gluconeogenesis. I bet you got that from me. But 1 banana is really plenty. An apple or 1-2 dates can already do the trick for less calories than that banana. Save the banana for eating pre-workout.

[stingo]

Originally Posted by kfisherx

I cook my veges on the grill. I just place them on tin foil (wrap) and cook. No oils needed that way and they turn out yummy.

Way to set the pace in the class Tom. You are certainly fit!

Well it wasn't a class per se - people come in and do the challenge when they want. Still, I was happy with the comments just the same.

Originally Posted by tcoy777

Thats my favorite way to cook fish! put the veggies on top of the fish, wrap it in foil and grill it. comes out perfect every time. Now I am hungry!!!

Damn it, I want a grill! For now I'll have to be content with oven broiling.

Originally Posted by Espi

Generally I prefer to eat soup or salad for veggies so they don't require extra fats for preparation. I'm a lazy beyotch so for the evening soup I'm generally grabbing everything from the freezer (next to the stove) and throw in 1 pc of chicken boob or 200-300g of white fish or a combo of white fish & minced meat, 250g of assorted frozen veggies, a stock cube (chicken/fish/beef) and 1 spoonful of sambal (chilli paste) and then when everything is ready will put the soup in a bowl and mix in either 1 tbsp of spicy peanut butter or add shredded coconut or use creamed coconut. Not all days as I have some really low calorie days but always on the lifting days.

The calories saved on the oil or butter used for preparing the meat can be added again by using the yummier nut butters. Another advantage is that I never get in the unhealthy carcinogenic coumpounds that you eat when food is browned too much.
Most people frown when I tell that I boil my chicken but it's really tasting awesome!!! So incredibly tender!

Oh, and I always meant to comment on your habit to eat 1 banana to turn of gluconeogenesis. I bet you got that from me. But 1 banana is really plenty. An apple or 1-2 dates can already do the trick for less calories than that banana. Save the banana for eating pre-workout.

Doesn't boiling chicken remove some of the nutrients? Or at least moreso than roasting? (or maybe the difference is negligible).

As for the banana, you probably mentioned it here or in your blog, but what really made it stick was a conversation with Tim about nutrition. (Was when he suggested having the banana just after I got up and having cottage cheese just before bed.) The banana is there also to up my potassium intake - as it stands I take a pill for it, so I'm trying to up my numbers by diet so as to eliminate the pill taking.