Let me start by telling you a little about me (it’s my log after all!) I suffer from Fitness ADD. My list of hobbies include lifting, softball, biking (road and mtb), running, backpacking, canoing, dodge ball (as you can see to the left), and on the weekends I help build trail for a local organization. Overall I am a very active person, however just about the time I get in condition to do any of the above well, I seem to get bored and move to something else.
Well, that sucks, cause trust me, backpacking when you are not in shape is not so fun. Oh its still fun for the first day, and maybe the next morning, but that 35lbs on your back starts to find any weakness in your armor. The same can be said for most of my other hobbies too.
My biggest downfall is nutrition. I lead an active lifestyle, but I don’t eat all that well. For periods of my life I have. I did PN on and off for years. Ab’s diet before, but I’m off the boat right now.
My Stats:
I’m about 208 as of this morning, with 21% bf. Overall I’m in decent shape, but I’m packing too much fat, 40+lbs actually. I once was 250lbs though, so I have come along way. Still I was as low at 192 with 17%, so I slipped some.
My Goals:
I don’t really care about weight. I need to get that bf% down. I want to be able to do all my hobbies better. There are too many of them to train for just one at a time. This means leaning out. I would like to start by getting to 15% bf and go from there. That should be attainable…Right?
The Plan:
Back to the basics, I know how to lift, and I know how to eat. I just need to start being accountable to myself. I need to eat more good stuff, less bad stuff. I need to begin lifting again with a program that is simple and one that I will enjoy. I will tweak my eating and program once I get a baseline established.
Wish me luck! Tell me where I suck and where I don’t, or just pop in and say hey.
I would like to start by getting to 15% bf and go from there. That should be attainable…Right?
Yes. But it will take consistency. Here are some suggestions to help with consistency:
Set up a game you can win. Each night write down 3-5 things you'll do tomorrow to move you toward your goals. Only write down things you know you'll accomplish. So it might be your workout, eat breakfast, hug your SO, whatever. But they have to be positives (not "I won't drink a beer.") and they have to be easy to accomplish. Winning each day builds a synergy and as you see progress you'll want to keep it up. And measure your progress by behaviors (JB's guidelines) not by numbers like bf %. Let the numbers improve as a consequence of positive behaviors.
So 3-4 days a week I try to squeeze in a little lifting at a local gym. I usually only get about 25-30 min of actual lifting in, and I don’t like to break into a big nasty sweat that I will take back to work with me.
I try to keep this workout fun, and minimal sweat involved. It usually turns into about 3 exercises of fairly heavy work centering on a body movement, lower push was today. It is really just something to get me through that afternoon lull.
Squat
8x155
6x185
4x205
2x225
Step-Up
8x40
8x45
8x45
Front Squat
8x115
8x115
8x115
On squats to always go until my hams hit my calves, or ass to the grass. It lowers my numbers, but seems to really help my knees operate in a full range of motion.
I'm hoping that just keeping an accurate log, both lifting and eating, will allow me to perform just the sort of daily reflection you are talking about.
Great advice there from Lisa, so I can't add anything except to say, "go for it!"
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Here was my eating for the day.
Cals Fat Carb Prot
2527 69 272 210
Got my workout in tonight. I'm trying to go with something with a pretty basic structure, that still gets in a total body workout with mainly compound lifts. I Steered away from much leg work tonight since my lunch workout covered that some.
10 min of dynamic stretching from IO.
Incline Bench
155
175
175
Chin-ups
25
25
25
Deadlifts
275
275
275
DB Military Press
40
45
40
Side Dumb Raises
15
15
15
Glute ham raise
x
x
x
I haven't done legs in awhile, and I can feel it today. This was mainly a resting day for me. I have trouble taking an entire day off, so I went through and did all the MM dynamic stuff. I don't know if anyone has ever done that from start to finish, doing every move, but you will work up a decent sweat.
So today I am going to try to front load my food a little more. I always eat breakfast, but sometimes I don’t eat nearly enough.
I started out with Chris’ egg sammich! 2 pieces of whole wheat toast, 2 nuked eggs, 4 slices of turkey bacon, 2 slices of cheese, and just a splash of lite ranch and lite mayo. Yum, 550 cals of pure goodness.
I also signed up for a trail building workday this weekend, and next weekend I have a 3 day backpacking trip planned. It better start cooling off more, me no likey a big ass pack in 80 degree temps.
I need to start planning some portable food that is somewhat healthy to take backpacking. Lighter denser foods usually work best, just no refrigeration available obviously. They can be pretty extravagant as you really appreciate a nice hot meal on the trail. There is plenty of time to prepare your dinner too, so cooking actually gives you something to do out there. Any suggestions?
Feeling pretty good today for some reason. Got into the gym at lunch for a quickie.
Upper body push
Bench
135x8
225x6
245x2
255x1
I felt really good on these. Not sure why. I think I could have gotten 265 if I had a spotter, which would tie a pr for me.
Dips
8x25
5x25
5x25
Side to Side Pushups
x8
x8
x8
These kicked my ass. I think by this time I was about done pushing =-).
The temps are really dropping out there too. bring on the cold!
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Bleh, I didn't post last night because, well, I was too damn tired. Which is odd because I slept like crap. Not too sure why I'll have to see if that continues.
I had a bit of an issue with my workout last night. I feel kinda stupid doing single joint exercises. My genius wife (I hope shes reading!) suggested I just axe them for core exercises since I am working out 7 times a week and not doing any. Brilliant!
--------------------------------------
10 min of mobility from IO.
wo2
3 sets
8 reps
90 rest
upright rows (Weight was easy, but at the top, when my wrist is a little bound I had a bit of pain and a nice click, I'm getting old...)
95
95
95
bb military (My shoulders have been feather weak since high school *long story* so I was actually pretty impressed I've come this far.)
95
95
95
front squats (hate)
125
125
125
good morning (I look like i barely move with these. I tested my self though with no weight and it was the same depth. tight hammies!)
165
165
165
r twists (hate hate)
25
25
25
situps in 30 sec(been awhile since I've done these for speed so I was slow on the first set. I can already feel them though)
18
19
18
10 Min of interval work. 1min run/1min jog
-------------------------------------
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Yesterday was a light day for me. Good thing too, we had some major problems with our internet connection at work that means I had to skip my lunch workout, and my son had soccer last night. I did manage to squeeze my regular lunch workout in at home, as well as humor my road bike for a 20 min ride. It felt good to get back on the saddle again. It's been a few months.
Deadlift (I failed to lock out 395 twice, but I was close. My Pr is 405. I'd like to get to that again. I did 385 a week or two ago when I last tried to go for a 1rep max.)
5x135
3x225
1x315
1x365
fx395
fx395
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Med Ball Throws on Swiss ball
15x8lb med ball
15x8lb med ball
Wood Choppers
15x45
15x45
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Saturday I built trail from about 9am till 3pm. The weather was nice, but it was some nasty dirty work. We built two switch backs and one retaining wall, as well as laid down about ½ mile of trail. It is rewarding though when you see a trail appear out of seemingly nowhere.
One of the rockwork sections (no none of these people are me.)
I ate ok that day, and I burnt a ton of calories. I was swinging a Pulaski most of the day, as well as lifting large rocks. I thought I would really feel it on Sunday, but no such feeling occurred. Makes me happy that I keep myself in serviceable shape. I did take Sunday off to rest as I won’t get another free weekend day for a few weeks.
A Pulaski
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
202.6 this morning, still at 21% bf. Pretty typical for when I start tightening the screws some. I drop a ton of weight (presumably water) right off the bat. This next week should tell me more about how I am really doing.
Tough getting going tonight for my workout, but here goes.
9 Min of IO.
Week 2
Workout 1
3x5 60sec rest
Supersets
SS1
Pull-Up
5x10
5x10
5x10
ATG Squat
5x205
5x205
5x205
SS2
DB Chek Press
5x35s
5x35s
5x35s
Haning Leg Raises
5x
5x
5x
ss3
Supine lhip ext with leg curl
5x
5x
5x
Weighted Crunches
5x25
5x25
5x25
14 min jump rope, 2min jump, 1 min break
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
I had a couple bites of our weekly food that my wife was preparing, but still, I just didn't eat enough.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Holy hell i'm tired this morning. No more staying up till 11pm for me! (damn, that seals it, i'm old)
I understand completely. I am in bed by 8:30 to make my 4:30 AM workouts. Then again I am a tad older than you. Nice lifting numbers and bulding trails look like one hell of a practical or occupational workout.
__________________ -50# by 4/1/10 2 down 48 to go.
We usually try to be in bed by 9:30, asleep by 10. Just doesn't always workout that way.
Trail building is really alot of fun. I am stuck behind a desk all day so it gives me a chance to get dirty and get some excercise all at one time.
This weekend is a 3 day 22 mile back packing trip. I can't wait!
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
It is bosses day and there are all kinds of sweets and snack foods in the conf room. So far I have only caved in and ate 2 white castles, hope I can make it the rest of the day!
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
It is bosses day and there are all kinds of sweets and snack foods in the conf room. So far I have only caved in and ate 2 white castles, hope I can make it the rest of the day!
Hang in there! Mid-afternoon is probably the toughest time to resist sweets. Determine to make it through. You'll be happy with yourself tonight and tomorrow.
Here are some inspirational quotes to help get you through the afternoon:
"Be good to yourself. If you don't take care of your body, where will you live?"
- Kobi Yamada
"Obstacles can't stop you. Problems can't stop you. Most of all, other people can't stop you. Only you can stop you."
- Jeffrey Gitomer, Author and Sales Trainer
"There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them."
- Denis Waitley, Author of The Psychology of Winning
"Success is neither magical or mysterious. Success is the natural consequence of consistently applying the basic fundamentals."
- Jim Rohn
"Do your best every day and your life will gradually expand into satisfying fullness."
- Horotio W. Dresser
It is bosses day and there are all kinds of sweets and snack foods in the conf room. So far I have only caved in and ate 2 white castles, hope I can make it the rest of the day!
Stay far far away from that crap!!! That stuff will stop any progress you have made. Just bring something else to eat and you need to just say no!
As for snacks on the hike that won't spoil:
Trail mix? Make your own with quality ingredients, dried fruit, nuts granola, semi-sweet chocolate chips...
Nuts themselves are great for snacking. Almonds (I like the plain) are great.
Beef or chicken jerky? Try to get the not-so-salty kind, if that exists! Good protein here.
Banannas are great, peanut butter too. Make some before you go and freeze them. Slice the bananas lengthwise, slather on some pb, add some nuts or granola, raisins, chips...etc. Put them back together and wrap in plastic wrap and freeze overnight or longer. They will last a bit before they thaw, just eat them first.
Dried fruit, raisins.
Anyway, if there is an REI near you, go to their hiking/camping section. They have lots of portable food for hiking.
One of my friends on another board really liked the lemon dill salmon that comes in a vacuum pack. She says it's really tasty. That might be good for the trail.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Hang in there! Mid-afternoon is probably the toughest time to resist sweets. Determine to make it through. You'll be happy with yourself tonight and tomorrow.
Thanks! I made myself scarce after my lunchtime workout so I wasn't even near the crap.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Stay far far away from that crap!!! That stuff will stop any progress you have made. Just bring something else to eat and you need to just say no!
As for snacks on the hike that won't spoil:
Trail mix? Make your own with quality ingredients, dried fruit, nuts granola, semi-sweet chocolate chips...
Nuts themselves are great for snacking. Almonds (I like the plain) are great.
Beef or chicken jerky? Try to get the not-so-salty kind, if that exists! Good protein here.
Banannas are great, peanut butter too. Make some before you go and freeze them. Slice the bananas lengthwise, slather on some pb, add some nuts or granola, raisins, chips...etc. Put them back together and wrap in plastic wrap and freeze overnight or longer. They will last a bit before they thaw, just eat them first.
Dried fruit, raisins.
Anyway, if there is an REI near you, go to their hiking/camping section. They have lots of portable food for hiking.
Sounds like a nice time. Have fun.
Deb
Thanks!
I bring alot of food to work to munch on during the day. Sweets are just my downfall though. for about 10 years of my life I lived on them. Rarely eating anything else at all. Most of this stuff today was homemade though, so what helps me not eat it is that it would be a pain to enter on fitday...
I have used the bagged dinners from camping stores before, but I feel that I should be able to wip up some stuff on my own and not resort to those this trip.
Oh yeah! I almost forgot. My backpacking cookbook has a recipe for homemade jerky too! I'm gonna try that too I think.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
One of my friends on another board really liked the lemon dill salmon that comes in a vacuum pack. She says it's really tasty. That might be good for the trail.
Yeah, there is a ton of that. One of my staples on the trail is easy mac and teriyaki tuna. Its pretty carb heavy, but you burn alot on the trail.
I have some recipies kinda worked up now I think for this weekend that look amazing. I'll be sure to post about how they work out. Most of them will revolve around the vacuum packs you mentioned.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Whew! home from work and that bombshell of a conf room. Thanks for everyone checking in too! I did get my lunch workout in today.
ATG Squat (felt ok. this jump puts me right back to the highest numbers I was putting up this summer, didn't take long to recover that.)
8x165 +10
6x195 +10
4x215 +10
2x235 +10
Static Lunges
8x155
8x155
8x155
BGSS
8x40s
8x40s
8x40s
My quads were shot after this. I was walking funny the rest of the day. Was nice to get it in at the beginning of the week though so they will recover by the weekend.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
I'm starting to get a feel for where I want to be next week when I start to customize this a little. On days when I work out at lunch and at home, I want to be in the 2400-2500 cal range. On light workout days I want to be around 2000-2200, and on rest days drop that to 1800-2000. This shouldn't be too much restriction, but enough to see fat loss. I also want to limit the carbs to around workout times and shoot for 1g protien for every 10 cals. I'll see how that goes for a couple weeks, and then trim off 100cal's a day if I'm not on a downward slide.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
You're really lifting some nice weight. Diet is the hardest part for me as well. I try to take healthy food with me to work, and "try" to avoid the tempting snacks. Easier said than done! My favorite snack right now is to mix some natural PB in with a container of yogurt.
I bring a big cooler full of food to work, but its always the same stuff. I might try your PB Yogurt to change things up a bit.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Back to the Basics
Hiking snacks...
Linear Mode
