Activity: 6-8 PM
Two hours of active class instruction and involvement. Wanted to light people up a bit, so I led the warm up in both adult classes and jumped in on most of the technique practice. Moderate-plus intentity.
Used stacks of five and ten boards for exercises for fun: one hand on a stack for uneven pushups; hold a stack overhead and do side bend lunges; hold a stack overhead in hands for situps; squeeze a board between feet during leg lifts. Stuff like that. That kind of stuff, mixed in with footwork drills and stretching, was about 25 minutes in each class. The rest of the hour for each class was kicking and self-defense technique practice.
Total dietary macros
Calories: 2,145
Prot: 151 g
Carb: 250 g
Fat: 53 g
Activity (7:00 PM)
Taekwondo class warm up/conditioning. I led the class myself in drills for about 20 minutes, varying from light to heavy levels of intensity. I really couldn't take part in the class because I had to supervise things as nine pairs of students were working with each other on stuff. I worked in a little bit of kicking on a bag in between watching stuff.
Dietary macros
Calories: 2,152
Prot: 160 g
Carb: 209 g
Fat: 76 g
Estimated dietary deficit: 250 calories (or less, since I wasn't too busy)
That sounds like my kind of cruise -- accompanied by bare naked ladies.
Did I mention the naked photo???
(Monday morning, majority of people including the BNL guys all go up on the pool deck. Photographer counts down, we all drop our towels and - naked photo!)
We were in it, but luckily you can just barely make out my H's head in the crowd and you can't see me at all
Most of the bodies there were not, perhaps, what one might wish for when surrounded by nudity
Just stopped by. Do you think the calorie volatility is having an impact on your training?
I've felt good, giving myself the extra calories post workout/day and less on other days. I understand that it's also much better for the body, hormonally. The variability seems to help performance and mental "stability." (though some would doubt that. lol)
However, my results are mixed this past week, at least in terms of weight (fat?) loss. As you will see in my update post later on, I may have gained weight this week, but some of that could be muscle, since my clothing fit assessment is that I'm no bigger, even if heavier.
I got off the wagon a bit this week, both in terms of more calories than planned on both resistance and other days, and also got in less practice and conditioning work on those days than planned; changing/unplanned schedule and circumstances stick sometimes.
I don't think I'm going to change my presumed calorie levels this week, because I anticipate being more diligently active. I'd rather feel good and perform better and cut calories too low, although 2,000 seems to be my threshold for dropping weight. Whenever I'm consistently over that, I don't seem to lose, almost regardless of activity level. I also think I can afford many days over 3,000 calories, even on a 'mini-bulk' after lifting.
Bad days (or break day, depending on how you look at them
Friday
No workout; kinda tired and worn down, and has some extra surprise stuff thrown into my schedule. It was a good thing to do.
Had lunch with a friend and dinner out with my wife. Pretty much my surplus for the day (and some of my base calories) were beer.
Total dietary macros:
Calories: 2,563
Prot: 129 g
Carb: 200 g
Fat: 94 g
Estimated surplus: 563 calories
Saturday
Road trip for a tournament. Snacks and Chinese buffet dinner. Let's not even think about it. Fun day.
Strength/Conditioning: (noon)
I'm changing things up a bit. I'm not doing a pure strength day on Sundays/Workout A; it's a bit more of a strength/metabolic day, modeled on one of Ross Enamait's "Warrior Challenges" called Fast and Furious. I've modified the exercises, but the point is to do as many circuits as possible in 20 minutes, minimal rest possible. The idea is that I make this day a deficit eating day, with only two surplus days, on the strength days on Tuesday and Friday, and to not tax the body quite so much with straigh strength work.
Warmup: 10 minutes of yoga sun salutations
Work: 18 minutes; four cycles (so much for minimum rest; I can tell I need this). I'll be next shooting for 5 cycles in 20 minutes
Uni DB clean & push press, 3 each side, 55 pounds
20 Sledgehammer swings, as fast as possible
6 plyo pushups
8 plyo jumping knee tucks
Finishing work: sprint/walk with dog, 28 minutes
Dietary macros
Calories: 2,198
Prot: 179 g 33%
Carb: 172 g 29%
Fat: 91 g 38%
Cancelled my classes due to a pending ice storm/freeze up of rain. So, lost my chance for training in classes. Did the following at home:
Activity, 7:00 PM, total 40 minutes
Yoga sun salutations(fast pace) and standing poses, 20 minutes
Jumping rope, 2:00 rounds, alternated with ab wheel for rest periods, 3x
Jumping rope, 2:00 rounds, alternated with wrist roller or neck work, 4x
Strength Work, 11:00 AM Warmup: 10 minutes.
Mobility work (Core Performance type stuff) Elbow to knee, backward lunge with twist, inverted hamstring (god, I'd love to be smooth at these), lateral lunge, drop lunge, wall scap/arm slides, some other stuff
Strength, 28 minutes
Uni DB snatch, 4x4, 55 lbs, 2 min rest
A1 Deadlift, 8-7-6, 175 lbs, 1 min rest
A2 Pushups, 23, 18, 16, BW, 1 min rest
My stomach, and core overall, were/are SORE! Between the ab wheel work Monday night, followed by the DB snatches, deads, and pushups Tues AM and the sword work Tues night(a lot of overhead, striking down) those muscles there are fried.
OK, no food logging for three days. I didn't have any physical activity at all on Wednesday and Thursday for various reasons, and I've been bouncing all over in and out of town such that I've just eaten whatever. I could go back and recreate those days in my food log, but I'm going to just chalk up the last three days as "over maintenance days." A few calories from "adult beverages" . . .
Workout today: 10:00 AM
Warmup: 10 minutes. Core Performance mobility work
Strength: 30 minutes
A1: Front squats, 115 lbs, 4x6, 1 min rest (clean grip, ass to grass)
A2: Pushups, 20-20-18-16, 1 min rest
SB crunches, plate to ceiling, 25 lbs, 2x12, 1 min rest
SB upper body russian twists, 15 lbs, 2x10, 1 min rest
I was pretty tired and run down today, so I didn't push the reps on anything; I just stopped at what was pretty taxing, which is probably an OK place to stop. I've got a lot of business negotiations going on, so my schedule and sleep (and mental "sleep") are not the greatest right now. Hence, recovery and energy and rather mediocre. Just being a tad easy with myself.
Did 25 minutes of heavy bag and kicking bag (floor standing bag) work. Worked ten punches or combos each side/hand on the heavy bag alternated with 10 kicks each leg on the kick bag. Sometimes a little bit of rest in between.
Then headed out with the doggie for two miles of some fartlek (love saying that; otherwise, a combo of walk, jog, run, sprint, stop and let him sniff . . . whatever). About a half hour
Then came home and knocked off four sets of 5 chinups that I didn't do yesterday in my workout, since I focused on the squats, pushups, and ab/core work.
More instructions from The Complete Life's Little Instruction Book:
Weight: 160.0
So, yesterday, one month after setting out to go on a slow fat loss effort, I've gained a pound! But, I was pretty carbed up and feeling a bit fat and bloated from the past three days, only one of which was supposed to be over maintenance, but they all were. However, already this morning (Monday), I'm a pound lighter after a deficit day and controlled carbs (about 40% of diet). It's interesting how that works.
Overall, I believe that I ended up back at about the weight I started at a month ago, but gained a bit of muscle, so perhaps I have less fat. If I can end up holding steady with weight but being leaner, that's cool. Still, I have too much fat and, psychologically, feel I want to at least take a step down to sub-155, rather than sub-160. So, I'll get back on the wagon and discipline to get there. I'll FEEL better.
Workout, 12:30 PM
Fartlek with the dog, about a half hour, about 2 miles; mostly consisted of walking, a bit of jogging, and then several 1-2 minutes sprints/intervals every now and then.
This was followed by alternating sets of pushups and sledgehammer swings, done this way:
A1: Pushups, 21-18-16
A2: Hammer swings, 20 as fast as possible
About a minute rest between each exercise (less if anything).
Then, after a bit, headed inside and did some grip and neck work.
Dietary macros
Calories: 1,927
Prot: 134 g 30%
Carb: 211 g 42%
Fat: 55 g 28%
A strength and calories surplus day. Picture perfect.
Strength training: 10:00 AM Warmup: 7 minutes of warm up and mobility work (jumping jacks, elbow to knee lunge, drop lunge, cat/camel, sumo squat to stand, bird dogs, wall scap slides, egyptian things, ba gwa teacup action, overhead squat with dowel)
Strength: 30 minutes
Uni DB snatch, 60 lbs, 4x3, 2 min rest
A1: Deadlift, 175 lbs, 9-8-6, 1 min rest
A2: Pushups, bw, 24-18-16, 1 min rest
This log has been helpful this past month for getting myself back on track, and it's been a chance to take extra time to reflect on what, how and why of what I do and should do.
However, I'm going to stop posting in this log as of today. Since I keep spreadsheets of my workouts anyway, as well as track my food with software, posting here takes extra time and effort. Laying it all out there publicly has some sense of accountability and motivation to it. But, with things being a quiet as they are here, I see no reason to make the time and effort to keep up this log here. I'm getting the encouragement or accountability I need just fine internally, or from other people here by me, live. I'll use my time in better ways.
Thanks to all who stopped by to offer feedback or encouragement.
)
Linear Mode
