I have a cancer sore the size of Rhode Island. Somehow after having a good diet day I convinced myself that a cool Ice Cream Sundae would make my cancer sore feel better. So, my baser instincts prevailed and I had an ice cream sundae. Thankfully I had the calories to spare, so I didn't go too far over my goal. But, it was definitely empty calories.
My mouth is so sore that I really don't want to eat. Most of what I ate was soft foods like oatmeal or cottage cheese. I've never had a cancer sore this big. It's like a half an inch in diameter. I should eat a bit more, but I'm too sore and tired.
Exactly. It's my breakfast at least four days out of the week. I'm such a creature of habit!
I've put it on here before, but I'll put it here again. I love this breakfast so much that I think its worth repeating. There are a million variations that you could make, but here is the basic version:
2 cups Full Fat Cottage Cheese
1 cup canned pumpkin
splenda or other sweetner
cinnamon
nutmeg
If you add all of these things you'll be looking at over 1,000 calories....So, I don't recommend that. But, the base is just shy of 500 calories depending on how much splenda you use. I like this as it works well for a variety of needs. You could stick to the basic mix with a few strawberries and stay very low cal for dieting. Or you could heap on the flax, granola, and nuts to really drive the calories up if you either need the calories to support higher activity levels, or if you're trying to bulk.
I'm a little disappointed that I've actually ended up gaining weight over this week. I'm sure it was from being too loose over the holiday weekend. But, I'm still surprised.
I can say that I do actually feel leaner. My pants are a bit looser and my belly is tighter.
No training tonight. I've been staying up til the wee hours keeping the abay so that my wife can get some sleep. She went three days with about 6 total hours of sleep. I'll do my training tomorrow.
No training tonight. I've been staying up til the wee hours keeping the abay so that my wife can get some sleep. She went three days with about 6 total hours of sleep. I'll do my training tomorrow.
Attaboy! And props for working out during your baby raising years. For most people those years are spend behind the tv.
No training tonight. I've been staying up til the wee hours keeping the abay so that my wife can get some sleep. She went three days with about 6 total hours of sleep. I'll do my training tomorrow.
Yeah, we used to use pig-Latin so the abay wouldn't know we were talking about him, too!
Thanks for the pumpkin recommendation -- bought 3 pounds of cottage cheese at Sam's today, will get the pumpkin soon.
Ok, I had to piece together my training over three sessions throughout the day. The first session was while we took the kids to the park. We did a picnic lunch and let the kids play. I got in some bodyweight upper body work then. Later while the kids napped I got in another session. And then a third session to finish up after they were in bed.
Session 1
Wide Dips (Parallel Bars that were much wider than usual) - 8, and 6 reps. I decided these were too weird. Elevated pushups (feet on a tall picnic table) - 15, 15, 9, and 6 reps. Pull Ups on Rings - 6, 5, 3, 6, 5, and 4 reps.
Session 2
Squats - 205lbs. x 3, 3, 4, 3, and 3 reps. 135lbs. x 10 reps Hang Clean to Overhead press Complex - 105 lbs. x 4, 3, 3, 3, and 3 reps.
Session 3
Bent Over Row - 105lbs. x 10. 135lbs. x 5, 5, 4, and 4 reps. SLSGRDL - 105lbs. x 6 each side. 135lbs. x 6, 6, 5, and 5 reps on each side.
What are SLSGRDL's? Why, of course, the are Single Leg Snatch Grip Romanian DeadLifts!
Notes
A very active day. In addition to the three short training sessions we just kept moving all day. When I wasn't doing pushups at the park I was chasing kids, climbing ropes, sliding down metal poles, etc. Later I did the shopping, helped clean, etc. I wouldn't be surprised if I was in a 1,000 or greater deficit for the day.
Why can't I squat? My squats suck. The form is good, but I'm just not that strong at it. Even though I'm not very tall I have very long legs. Perhaps this is what helps me to be so much better at deadlifts. Who knows? I'm wondering if my form is getting better and I'm not getting as much on the bar because I more aware of old habits and I'm not allowing myself to cheat in anyway. I'm considering backing the weight down and almost starting over.
OK, so I decided to have a fairly normal Sunday cheat day, but this time to actually track what I was eating. Normally I just eat whatever I want and don't worry about it. However, as I'm losing more weight my expenditure is lower. And I think I've turned the cheat day into an art. Instead of just eating a 500 calories or so above maintenance I was wondering if perhaps I was doing more damage than I thought. So, today is a little test.
Here are the shocking results!
Cals: 4744
Pro: 180
Carbs: 404
Fat: 269
Holy Crap!
And to be honest I think this was a bit on the mild side by normal Sunday standards. Couple this with the last few weekends (July 4th, and sisters wedding) where I've been loose all weekend, and its easy to see why my weight loss has slowed.
Ouch! I guess I have to be a bit more reasonable about my cheat days. I really don't want to go over 3,500 calories on those days. And I'd like my protein to be a bit higher. With over 400 grams of carbs (And I know that I've hit over 500 on several occasions) its easy to see why I can put on five pounds in one day. Of course, most of its water retention from the super high carbs. Not to mention I don't go out of my way to avoid processed foods on Sundays like I would any other day.
Actually, its even worse. I forgot a few things and later went back to add them in. Of course, you can't edit your entries the next day, so I didn't have the ability to change that entry.
It was really over 5,100 calories, and nearly 300 grams of fat! I did at least get over 200 grams of protein.
I talked with my wife about it and she thought it was a pretty typical day. She didn't think that it was restrained in anyway. In fact she felt like it was perhaps a bit more than usual. I think I've gone from getting a little loose on Sundays, to going crazy. Now that I'm aware of it I'll reign it in!
2 cups Full Fat Cottage Cheese
1 cup canned pumpkin
splenda or other sweetner
cinnamon
nutmeg
I'm going to definitely have to try a variation of this. I can't always work pumpkin in but I love the stuff. Mmmm pumpkin.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Weight: 176.4
Cals: 1806
Pro: 175
Carbs: 206
Fat: 40
Water: Little over 2 liters.
Exercise
This is my second try at doing the Power Training Full Body Routine. I'm not really following the program to a tee. I'm just feeling it out while I lose these last ten to twelve pounds so that I'll know whats up when it comes time to do it in earnest.
Hang Clean 45lbs. x 10 reps. 95lbs. x 5 reps. Just working on form.
Hang Clean to Front Squat 45lbs. x 5 reps. 95lbs. x 5 and 2 reps. Again. Just trying to groove the movement. Had some difficulties.
Deadlift 285lbs. x 6, 6, 5, and 6 reps. Last couple of reps were ugly.
Overhead Press 95lbs. x 6, 6, 5, and 5 reps.
Bent Over One Arm Row 95lbs. x 4 sets of 6 on each side.
Chin Ups Bodyweight x 5, 4, 6, and 5 reps. The reps were low to start due to no rest from rows going into chin ups. Poor planning on my part.
One Arm Pushups 2 sets of 4 on each side. Was shooting for four sets, but my left elbow started to twinge, so I called it quits.
Front Planks 2 sets of 45 seconds.
Notes
I am not very good at the catch on the hang clean. Also, front squats hurt my wrists. Today was the first time I tried it. I'm clearly not doing something right. I'll have to look into this. I'd like to do front squats, but right now its too painful for my wrists, and that clearly isn't something that you just ignore.
I was a little bummed that I didn't get 4x6 on the deadlifts at 285lbs. But, at least I know that I'm not cheating myself out of any weight. I'd almost rather not quite make all the reps than to wonder if I could have done more.
I'm still a bit paranoid about my left elbow. So, when I even just think that I'm feeling something out of the ordinary I call it quits right away. Today I started to feel some tingling in that elbow on the second set of one arm push ups and decided that it wasn't worth getting those two extra sets.
Also, front squats hurt my wrists. Today was the first time I tried it. I'm clearly not doing something right. I'll have to look into this. I'd like to do front squats, but right now its too painful for my wrists, and that clearly isn't something that you just ignore.
Lots and lots of stretching. I used to do them regularly and they got better. Started doing them again recently and they hurt. But they'll get better.
Weight: 175.2
Cals: 1842
Pro: 147
Carb: 185
Fat: 59
Water: Almost none. Probably about a half a liter.
Notes
I didn't even think about drinking water today....until just now. It's strange how that can happen.
I did a lot of stretching last night, and again today. I actually don't feel all that sore today.
Tonight I saw some friends that I know from a church that I used to go to. It's been a month or two since I've seen them. They all said how good I look. I got a couple, "Are you working out" comments, and a few, "Are you still losing weight" comments as well. The funny thing is I've probably only lost two or three pounds since I last saw them.
Thanks for the link. I've been doing these stretches quite a bit today. I'll do them again all day tomorrow. Hopefully by the time I get to my training session I'll be in better shape.
1 Arm DB Hang Clean @45lbs. 4 sets of 5 reps on each side.
High Cable Row @120lbs. 4 sets of 6 reps.
1 Arm Pull Down @ 80lbs. 1 set of 5 on each side. 3 sets of 4 on each side.
Single Leg Squats on a Box @BW plus 20lbs. 4 sets of 4. This is a PR!
Barbell Good Mornings - 10 x 45, 10 x 95, 10 x 115, 6 x 135, 8 x 135, 6 x 145.
DB Chops @25lbs. 3 sets of 12 reps on each side.
Notes
My elbow was feeling a little tight. So, I decided not to do any upper body pressing movements. Pulling movements don't seem to hurt it. So, I did those.
The Good Mornings were a bit of an experiment. I've never loaded a barbell and done GM's. Though some could argue that every time I do Back Squats its really a GM. But, thats why I workout alone!
Good diet day again, except I'm slacking on the water.
(How are the spiders faring?)
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