RealCdn - NROL4W Training Log

[realcdn]

I feel a little odd about starting a training log, but since I already blog on another site I thought I'd give it a shot. This will be a quick intro and I'll see about adding in my training info from this week. Since I just started Stage 1 this seemed like a good time to start.

Although I'm about 80 pounds lighter than my highest weight, I still probably have 200 pounds to go to hit goal weight (which may be unrealistic, since I've never been anything but overweight). I started losing weight a few years ago, and was lower than I am now. The hows and whys are complicated. If you want to know the whole story (try » Who Am I?). I've been eating better since early December, and finally got back on track with the treadmill in early Jan. I'm down a little more than 30 pounds since Dec. so I'm basically happy with the food intake and exercise.

I've been doing (on avg) 60-90 mins treadmill 6 days a week, and what I've always thought of as 'playing' with fairly light weights (8lbs). I'm really doing the treadmill to build up endurance, something I lost a little over this last summer/fall. I use incline, rather than speed, to raise my heart rate. Years ago, when I started losing, a guy I worked with really wanted me to work with weights, but long story short, I didn't take his advice. So last week I bought the book, a weight set (maybe not enough, but I'll worry about that later), and off I go.

So, the plan is to adjust my eating slightly, mainly increasing the protein levels. I was generally doing about 25/25/50 (protein/fat/carbs) so I 'm trying hard to go 30/30/40 instead. I normally do 2000-2100 and will stick with that for the moment, adding 250 on the days I lift. I'll probably have a tough time at the start as I'm a prep/freeze type person for my meals. In the freezer are lots of soups for lunches and some already made-up meals, so I'll have to try and work in the protein elsewhere on days I'm a little low.

[realcdn]

We'll see if the table copies in... (nope, that would have just been too easy)

The morning was 2 x 30-min sessions on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

A: Barbell Squat - BW/15, 10/15
B1: Push-up (using 60-degree) - 15, 15
B2: Bent-over Row - 10/15, 15/15
C1: Step-up - BW/15, 10/15
C2: Prone Jackknife - 8, 8

Followed by another 15 mins on the treadmill, just because I think I'm a masochist.

It was easier and harder than I thought. I’m not used to the squat, so they’re just hard. Adding a little weight isn’t too bad, but I suspect this will be tougher as I add weight. The bent-over row is easy, so the weights shouldn’t be hard to add. The prone jackknife is a total disaster. You put your shins up on an exercise ball, stand on your hands, and in theory roll the ball towards your hands while tucking your knees in. This is the point where I fall off the freakin’ ball. Over the next 11 sessions (12 in all including today) I suspect I’ll get slightly better at this, but then again, maybe not. I’m not looking forward to the swiss-ball crunch on Wednesday. I’ll have to make sure there is nothing I can crack my head on if I fall off the ball! I’m actually thinking that maybe taking a little air out of the ball might help my balance at the beginning. We’ll see how it goes on Wed and Fri before I decide.

So, at this point I’m tired, I’m sore, and really tired of falling on the floor. However, I’m done… and I decide I might as well finish off another 15-mins on the treadmill. Well, I survived it, and my afternoon snack was never so deserved, or desired.

Food for the day:

Total: 2319 calories (27% fat, 39% carbs, 31% protein)

Breakfast: protein shake, 12-grain bread, cheese blend, 3 clementines (383)
AM Snack: almonds (164)
Lunch: onion soup with baguette and cheese, smoked turkey & ham, apple (571)
PM Snack: protein shake, soy nuts, fruit salad (375)
Dinner: balsamic pork tenderloin, broccoli, snow peas, butter, salad w/dressing (504)
Late Snack: protein shake, apple, fruit salad (323)

[realcdn]

The morning was 2 x 45-min sessions on the treadmill. I've been trying that lately so I have more time in the afternoon.

Food for the day:

Food: 2031 calories (29% fat, 37% carbs, 29% protein)

Breakfast: egg white omelet with cheese, 12-grain bread, 3 clementines (366)
AM Snack: soy nuts (134)
Lunch: lentil soup, smoked ham, apple (444)
PM Snack: protein shake, grapes (251)
Dinner: beef stew, snow peas, salad w/dressing (620)
Late Snack: protein shake (1.5), apple (216)

I’m finding it quite tough to work in the protein levels on the lower calorie days. I ended up just giving up tonight and adding another 50% to my protein shake. I’m enjoying the challenge though. And speaking of challenges, boy did I hurt this morning. Not all over, just certain muscle groups. It would have been so easy to not do the treadmill this morning, or to cut it down, but I pushed myself and finished it.

[realcdn]

The morning was 2 x 30-min sessions on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

A: Deadlift - 15/15, 20/15
B1: Dumbbell Shoulder Press - 10/15, 12/15
B2: Pullover - 10/15, 12/15
C1: Lunge - BW/15, 10/15
C2: Swiss-ball Crunch - 8, 8

I did the same as the other day, finished up with a 15-min treadmill set. I wouldn’t call it a cool down, but some part of me just likes even numbers (ie. 90 mins treadmill). I’m finding the Pullovers tough. I’m substituting them instead of the pulldown (as I’m not using a gym and I don’t have a pulldown bar). I know my form is poor for the lunges, as I’m just not flexible enough. The only good thing is that I took a little air out of the ball, so I didn’t fall off it! We’ll see how the prone jackknife goes on Friday.

Food for the day:

Food: 2309 calories (26% fat, 40% carbs, 31% protein)

Breakfast: protein shake, peanut butter, 12-grain bread, 3 clementines (379) AM Snack: almonds (164)
Lunch: beef mushroom barley soup, smoked ham, apple (414)
PM Snack: protein shake, fruit salad, soy nuts (375)
Dinner: pork souvlaki, carrots, snow peas, butter, salad w/dressing (517)
Late Snack: protein shake, apple, fruit salad, biscotti, pita chips (462)

[realcdn]

The morning was 2 x 45-min sessions on the treadmill.

Food for the day:

Food: 2049 calories (25% fat, 43% carbs, 29% protein)

Breakfast: egg white omelet with cheese, 12-grain bread, jam, 3 clementines (375)
AM Snack: soy nuts (134)
Lunch: mixed bean soup with parmesan, smoked ham, apple (421)
PM Snack: protein shake, fruit salad (203)
Dinner: chili with cheese, tostido chips, salad w/dressing (699)
Late Snack: protein shake, apple (216)

I'm still struggling to take in enough protein on some days. Again I ended up adding to my protein shake tonight to try and get it up a little higher. At the moment, with the food in the freezer it's just going to be a struggle some days and I'll live with it. My biggest problem is that I really don't like giving up my fruit. I'd rather drop the 12-grain bread in the morning instead of the fruit. I'm going to leave it alone for the moment though, until I know how the changes are affecting me.

Even though I felt that Wed's lifting wasn't as hard, I'm finding myself a little fatigued today. I could have easily skipped the treadmill this morning, in fact the first 10 or 15 mins I had to spend talking myself out of stopping. It was a little better during the second set, but we'll see how it goes. I've almost convinced myself to have a 2-day rest this weekend instead of one. We'll see how I feel Saturday morning.

So that's me 'caught up' from the start on Monday. I'm going to call it a night. Partly because I'm tired, but also because one of the cats is trying to catch the characters on the screen while I type. As a kitten the worst he would do is change the mouse pointer. Now he's big enough that I'm always a little concerned that he'll knock the monitor off the desk.

[realcdn]

The morning was 2 x 30-min sessions on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

A: Barbell Squat - 10/15, 15/15
B1: Push-up (using 60-degree) - 15, 15
B2: Bent-over Row - 15/15, 20/15
C1: Step-up - 10/15, 14/15
C2: Prone Jackknife - 8, 8

Followed by another 15 mins on the treadmill.

I'm starting to feel the weight a little on the squat and the bent-over row, but not much. I suspect I could push up the row faster. I'm not sure how my one knee will do with the squat. I find it a little sore, even when warming up with no weight, although not much different with weight. The step-up I'm using is too low, but I have limited options for height (with the other one being too high for me at the moment). Once I get to lower reps I'll probably use less weight and try the higher step.

Oh, and I didn't fall off the ball... as much! I'm still sure that my form on this is pretty bad, but I'm muddling through.

I'm going to add my food for the day now, to keep it one post. I realized that I can't go back and edit after a certain period of time, so I might as well do it now. With the exception of an occasional last minute change for dinner, I really never change what I eat. I'm a bit of a compulsive planner when it comes to the food side. I sit down the night before and pick the main meal, my soup at lunch, and work everything else around it.

I've learned that I need to do this. I'll need to do it (likely) for a very long time, but I'm okay with that. I still make meals I like, and keep lots of options in the freezer (maybe later I'll admit how many) so it works out well.

Food for the day:

Food: 2325 calories (32% fat, 35% carbs, 29% protein)

Breakfast: protein shake, peanut butter, 12-grain bread, 3 clementines (379)
AM Snack: soy nuts (134)
Lunch: onion soup with baguette and cheese, smoked back bacon, apple (533)
PM Snack: protein shake, fruit salad, soy nuts (299)
Dinner: hamburgers (2), bun (1), condiments, salad w/dressing (787)
Late Snack: protein shake, apple (194)

[realcdn]

Saturday was 2 x 30 min sessions on the treadmill. Sunday was a rest day. Someone asked about them, but I thought I'd explain here as well. Although I do raise my heart rate, and sweat a little, I'm really just trying to build up some endurance on the treadmill. The rest of the time I'm doing literally no exercise. Going from the desk to the couch, and perhaps up and down the stairs at mealtimes and bedtime. Until the spring I'm doing it to keep myself just a little active. I walk at 2.0 mph with grades ranging from 1% to 10% (ending up with an average of 5%).

I also decided Saturday that I didn't have the energy that I should have, so I will bump up the food levels a bit. From the book's calculations I should have 2200 calories on a no workout day. The treadmill sounds like a workout day, but for the moment I'm counting it as not. So on lifting days I'll aim for 2500 (maybe even 2600), and we'll see how that goes. I actually went down 3 pounds last week, which I wasn't expecting.

That's it for now. I'll just log in the food for the two weekend days.

Food for Saturday:

Food: 2195 calories (26% fat, 42% carbs, 29% protein)

Breakfast: whole wheat tortilla with cheese and salsa, 3 clementines (241)
AM Snack: almonds (164)
Lunch: lentil soup, smoked back bacon, apple, fruit salad (593)
PM Snack: protein shake, soy nuts (224)
Dinner: white cauliflower chili, smoked chicken and turkey sausage, salad w/dressing (659)
Late Snack: protein shake, apple, fruit salad, biscotti (314)

Food for Sunday:

Food: 2199 calories (34% fat, 33% carbs, 30% protein)

Breakfast: protein shake, 12-grain bread, almond butter, 3 clementines (290)
AM Snack: almonds (164)
Lunch: beef mushroom barley soup, smoked ham, apple, fruit salad (554)
PM Snack: protein shake, soy nuts (224)
Dinner: lamb (crockpot, no recipe yet), broccoli, butter, salad w/dressing (506)
Late Snack: protein shake, apple, ice cream bar (371)

Yes, that is an ice cream bar! I bought four of them a little more than a week ago, and this is only the second one I've had. Of course, I had to put them out in the garage freezer so they aren't easy to get at. I was looking for diet ice cream bars, but went with the full fat, more natural, premium ones.

[Fit4Him]

Hey there

Our stories sound very similar! Lifting weights is great and I know I wouldn't have stuck to working out in the beginning if it hadn't been for lifting. Good luck! I'll be watching!

[realcdn]

The morning was 2 x 30-min sessions on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

A: Deadlift - 20/15, 25/15
B1: Dumbbell Shoulder Press - 16/15, 20/15
B2: Pullover - 14/15, 16/15
C1: Lunge - 10/15, 14/15
C2: Swiss-ball Crunch - 8, 8

Followed by a 15-min treadmill set.

I still feel like I should add more weight faster on the deadlift. However, I'm trying to remind myself that I'm not as fit as I think I am. We'll see how I feel in the morning. The other weights feel hard enough that I'm pushing it, especially the pullover. Of course it could just be that the deadlift is first, when I'm not so tired.

I made a point to try hitting 2600 calories today, and came pretty close. It's harder than you might think. I've worked hard on making lower calorie meals for months and staying away from snack food. Now I'm trying to find high protein additions/snacks, as well as using up meals / soups already made.

Food for the day:

Food: 2585 calories (28% fat, 39% carbs, 30% protein)

Breakfast: egg white omelet with cheese, 12-grain bread, jam, 3 clementines (445)
AM Snack: almonds (164)
Lunch: lentil soup, smoked ham, apple (471)
PM Snack: protein shake, fruit salad, soy nuts (375)
Dinner: white cauliflower chili, smoked chicken and turkey sausage, salad w/dressing (679)
Late Snack: protein shake, fruit salad, biscotti, cheese spread and rice crisps (451)

[ledove]

Since your treadmill sessions are your primary form of movement throughout the day and are fairly low intensity, I think you're fine to start by not considering them a workout. (You could always try the pedometer idea from one of the threads to see if you're getting around 10k steps or going far over.) If you start to notice that you're hungry or have lower energy on those days, then maybe add a little more food after walking.

I made a point to try hitting 2600 calories today, and came pretty close. It's harder than you might think. I've worked hard on making lower calorie meals for months and staying away from snack food. Now I'm trying to find high protein additions/snacks, as well as using up meals / soups already made.

Especially when you're avoiding the junk and processed food, yes, it's very hard! And sometimes the sheer volume of food in a meal is hard. I have trouble eating it all sometimes. My co-workers, of course, think I'm a nut

[realcdn]

Originally Posted by ledove

Since your treadmill sessions are your primary form of movement throughout the day and are fairly low intensity, I think you're fine to start by not considering them a workout. (You could always try the pedometer idea from one of the threads to see if you're getting around 10k steps or going far over.) If you start to notice that you're hungry or have lower energy on those days, then maybe add a little more food after walking.

I did a rough count today when I was walking. I doing near 100 steps per minute, so they add up to about 9000 a day for the 6 days I do them. I usually to the walking before lunch so it works out well. I'm the worst judge about hunger... which is probably how I ended up so heavy in the first place.

Originally Posted by ledove

Especially when you're avoiding the junk and processed food, yes, it's very hard! And sometimes the sheer volume of food in a meal is hard. I have trouble eating it all sometimes. My co-workers, of course, think I'm a nut

So true. I think I've just been trying to keep the individual meals down, so it's hard to make them larger without changes. When I put my mind to it I'm very good at coming almost dead on to the target I'm trying to hit. I sit down almost every night and plan what I'm going to eat tomorrow. So off I go to figure out what will go with chicken curry (dinner) and mixed bean soup (lunch) that will add up to 2200 calories, with 30% protein.

Oddly, I'm getting better at it.

[realcdn]

The morning was 2 x 30-min sessions on the treadmill and another 30 mins in the afternoon.

Food for the day:

Food: 2198 calories (26% fat, 40% carbs, 32% protein)

Breakfast: protein shake, 12-grain bread, jam, 3 clementines (335)
AM Snack: almonds (164)
Lunch: mixed bean soup with parmesan, smoked ham/turkey, apple, fruit salad (626)
PM Snack: protein shake, soy nuts (224)
Dinner: chicken thighs with curry sauce, broccoli, salad w/dressing (438)
Late Snack: protein shake, apple, pita chips (412)

It was quite mild today so I went out and did a little shopping. I even avoided buying the Easter chocolates. Other than that, not much happening here. I'm all ready for tomorrow's lifting though!

[realcdn]

The morning was 2 x 30-min sessions on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

A: Barbell Squat - 15/15, 20/15
B1: Push-up (using 60-degree) - 15, 15
B2: Bent-over Row - 20/15, 25/15
C1: Step-up - 14/15, 16/15
C2: Prone Jackknife - 8, 8

Followed by another 15 mins on the treadmill. Today that last 15 mins was a killer. Part of me just wanted to sit down and die, but the other part of me said that 15 mins on the treadmill wasn’t going to kill me. So I did it. I suspect that this means I’m finally using weights that push me a little, which is good. I also managed to do 6 of the prone jackknife without falling off today. Sadly this doesn’t help me since I need to do 10 the next time the exercise comes up.

Food for the day:

Food: 2603 calories (27% fat, 41% carbs, 30% protein)

Breakfast: egg white omelet with cheese, 12-grain toast, jam, 3 clementines (462)
AM Snack: soy nuts (134)
Lunch: lentil soup, smoked turkey, apple (493)
PM Snack: protein shake, soy nuts, fruit salad (382)
Dinner: baked pasta with meat sauce and cheese, broccoli, butter, salad w/dressing (737)
Late Snack: protein shake, apple, cheese spread with rice crackers (396)

[ledove]

Followed by another 15 mins on the treadmill. Today that last 15 mins was a killer. Part of me just wanted to sit down and die, but the other part of me said that 15 mins on the treadmill wasn’t going to kill me. So I did it. I suspect that this means I’m finally using weights that push me a little, which is good.

Wohoo! I can always tell my weights were probably good when I don't even want to walk. That's one of the benefits of having my workouts at night--if I need to crash afterward, I can.

Ugh, and in Stage 2, Alwyn wants interval sessions after workouts?? I've tried them twice and can hardly get any out. So I'm having to move them to other nights/mornings.

Maybe, if you keep using challenging weights, you might want to move that afterward 15-min treadmill to sometime earlier. Or just keep using it to squeeze the last bit of energy and motivation out

I also managed to do 6 of the prone jackknife without falling off today. Sadly this doesn’t help me since I need to do 10 the next time the exercise comes up.

You'll get 'em. They aren't easy. There was a thread near the beginning of the women's forum that asked something like, "Jackknives in Stage 1? Is Alwyn insane??"

Keep up the good work!

[realcdn]

Originally Posted by ledove

Ugh, and in Stage 2, Alwyn wants interval sessions after workouts?? I've tried them twice and can hardly get any out. So I'm having to move them to other nights/mornings.

Maybe, if you keep using challenging weights, you might want to move that afterward 15-min treadmill to sometime earlier. Or just keep using it to squeeze the last bit of energy and motivation out