peelout

Thanks. Seems to pop into automatically. And I fixed the typo. Thanks

Weekly 4 Summary: 7 days of exercise (total of 10 w/o's) 7 days of eating pretty well. Although I did eat at McD's for lunch 4 times + 1 lunch Mexican, but all other meals were excellent. About 2 hrs Solid Works training. 1/1 191.6 1/7 188.2 1/14 186.4 1/21 184.8 1/28 184.0 Still can't button my size 34 pants, but much easier to zip them up.

1/28 Wt: 184.0 Was my day a success? Yes. Rocked this weekend, and especially today. Tired of wt bouncing around 184.0. 2 salads today + only one meat (grilled salmon). And 3!!!! w/o's. 1st chest focus at the gym, then 2 separate 1.5mi hikes. Hoping to see some movement on the scale tomorrow morning. Thought today was the end of the challenge, but I saw that it goes till the 4th. 5 week challenges now? Workout: Chest focus + two 1.5mi hikes. Breakfast- Protein shake Lunch- Salad Dinner- Salad + grilled salmon Before bed- Probably a pear later. 1soda

I was wondering where you were. Forgot to check Battle Logs. Following again.

1/27 Wt: 184.8 Was my day a success? Yes. Having Mexican for lunch yesterday caused a momentary spike in my wt. So today I just had salad for lunch, then salad and a part of a porkchop for dinner (popcorn and soda at movie though). Also did 2 workouts. I was happy at my workout. On my 4th interval of 3min tread + 10 reps of core exercise, I usually do ab machine. But it was tied up so I skipped to my 5th normal exercise. Then on my 5th interval, I would have done the ab machine but it was still tied up. So I decided to substitute hanging leg raise. I've been doing the cardio/core everyother w/o, and knew my abs were strengthening, but I was surprised at how easy it was to do 10 reps w/ legs straight. Core should be in fine shape by start of kayak season. Workout: Cardio/core + 1.5mi hike Eating: Heck, I don't even have to change this part but maybe once a week. Breakfast- Protein shake Lunch- Salad Dinner- Salad + small pork chop Before bed- Small popcorn and small soda 1soda

Great workout. Suffering means progress.

1/26 Wt: 183.8 Was my day a success? Yes. Got my workout in. Eating wasn't great. My boss is leaving the company and we went out to lunch and ate Mexican. I managed not to finish my plate but ate more chips than I should have (0 would have been the right number. I ate about 12). So for dinner, I only ate a salad. Going to movie tonight which will mean popcorn (buttered of course). Going to see The Post. For some reason wt is stuck right on 183.8. I'm obviously going to have to cut out McD's for lunch. Only a couple years ago I could lose wt even while eating at McD's. Of course, my job was more physical then. Not going to happen now. 30min Solid Works training. Workout: Back focus Eating: Heck, I don't even have to change this part but maybe once a week. Breakfast- Protein shake Lunch- Mexican Dinner- Salad Before bed- Small popcorn and small soda 1soda

What I find interesting (and I was just telling my wife last night), is that normally you ask a question and you get maybe a couple replies. But ask a question about protein, and you fill up over a page of replies. Appreciate all the input. And I agree, I thought I'd get some replies about how "only Ultra SuperMax Trojan Specialty ISO-compacted Protein at $150/oz is worth taking and you are totally wasting your time if you don't drink it exactly 30s before squats" remarks.

1/25 Wt: 183.8 Was my day a success? Yes. Got my workout in. Not much else to add. Think my McD's lunches are slowing my wt loss. Used to be able to eat McD's for lunch and still lose wt if I can't everything else solid. Might have gotten too old for that. May have to get back to salads + meat for lunch. 30min Solid Works training. Workout: Cardio/core Eating: Heck, I don't even have to change this part but maybe once a week. Breakfast- Protein shake Lunch- McD's. Dinner- Salad and pork chop Before bed- Banana or pear later. Maybe 4 ritz w/ PB for a snack. 1soda

1/24 Wt: Can't remember from this morning. Getting old. Was my day a success? Yes. Got my workout in. Not much else to add. Shit got done. 30min Solid Works training. Workout: Cardio/core Eating: Heck, I don't even have to change this part but maybe once a week. Breakfast- Protein shake Lunch- McD's. Dinner- Salad and pork chop Before bed- Banana or pear later. Maybe 4 ritz w/ PB for a snack. 1soda

Sometimes it appears you are to down on yourself, or maybe it's just coming off that way through my glasses. And when you do good, you don't seem to be giving yourself credit. You appear to be exercising everyday. Do you want to be lighter? Seems like it. But give yourself one heck of a pat on the back for exercising daily. This is a fitness site and it appears to me most people don't even exercise regularly. So focus on the azz kicking work you are doing. Thats why I like your thread. Shit gets done here!

My hero! It's not always what you do, but that you did it. Great job.

You are so nerdy you should have been an engineer like me. lol

Body adjusts to new calorie intake vs expenditure and lowers metabolic rate? Second assumption - "Shit happens" Good to always have a plan. Like if something in our schedule prevents our regular workout, we should have a Plan B for an abbreviated or alternative workout.

Did you get that on line? Thats a pretty good price and from what I hear a pretty established brand. I wonder how the heck they get lead in protein powder. But I did google it and here is what I found for what it's worth (from consumer reports): What our tests found: Heavy metals We purchased 15 protein powders and drinks mainly in the New York metro area or online and tested multiple samples of each for arsenic, cadmium, lead, and mercury. The results showed a considerable range, but levels in three products were of particular concern because consuming three servings a day could result in daily exposure to arsenic, cadmium, or lead exceeding the limits proposed by USP. We found that three daily servings of the ready-to-drink liquid EAS Myoplex Original Rich Dark Chocolate Shake provides an average of 16.9 micrograms (µg) of arsenic, exceeding the proposed USP limit of 15 µg per day, and an average of 5.1 µg of cadmium, which is just above the USP limit of 5 µg per day. Concentrations in most products were relatively low, but when taking into account the large serving size suggested, the number of micrograms per day for a few of the products was high compared with most others tested. The samples of Muscle Milk Chocolate powder we tested contained all four heavy metals, and levels of three metals in the product were among the highest of all in our tests. Average cadmium levels of 5.6 µg in three daily servings slightly exceeded the USP limit of 5 µg per day, and the average lead level of 13.5 µg also topped the USP limit of 10 µg per day. The average arsenic level of 12.2 µg was approaching the USP limit of 15 µg per day, and the average for mercury was 0.7 µg, well below the USP's 15 µg-per-day limit. Three daily servings of Muscle Milk Vanilla Crème contained 12.2 µg of lead, exceeding lead limits, and 11.2 µg of arsenic. A fourth product, Muscle Milk Nutritional Shake Chocolate (liquid), provided an average of 14.3 µg of arsenic per day from three servings, approaching the proposed USP limit. Cadmium raises special concern because it accumulates in and can damage the kidneys, the same organs that can be damaged by excessive protein consumption. And it can take 20 years for the body to eliminate even half the cadmium absorbed today. "This is a highly toxic metal, and while there are some cases where decisions have to be weighed against relative risks, accepting that you have to be exposed to any cadmium at all in your protein drink after your workout is definitely not one of them," says Michael Harbut, M.D., director of the Environmental Cancer Initiative at the Karmanos Cancer Institute in Royal Oak, Mich.

By candidate, are you talking job recruits? If so, got any "worst interview recruit" stories to share? I've heard some people have even showed up in shorts from one manager I know.

1/23 Wt: 184.2 Was my day a success? Yes. Got my workout in. Pretty easy to have a successful day when you focus on one thing. Wt went back into 184's, but I kind of expected that. Fluctuations. You have to accept them if you weigh in daily. I had a late night porkchop which probably was the reason for some of the increase. Have a feeling I'm going to have to be satisfied w/ maybe hitting 182's by the end of challenge. My goal was only a 5lb loss but I generally set goals like that to be easily attainable so I don't let lack of success bring me down. Got my cardio/core in. I really like that w/o. 30min Solid Works training. Workout: Cardio/core Eating: Breakfast- Protein shake Lunch- McD's. Dinner- Salad and pork chop Before bed- Banana or pear later. Maybe 4 ritz w/ PB for a snack. 1soda

It's settled. More McD's. lol

Another bonus. Can't get sick from spoiled food type products at McD's. lol

Hope you can bear with me as I'm sure this has been on this thread before, but I can't find it. I'm 57, and only about 15lbs over what I consider my ideal wt (lost 5lbs this month and intend to keep losing till about 170lbs). I lift 3-4 days per week, do cardio/core work 3-4days/week, and hike 1.5mi at least once a week. So everyday I work out, but I vary the intensity. My goal is not to build large muscles, just move enough to slow the hands of time and keep me in reasonable shape for white water kayaking and life in general. I don't have a need for a lot of supplements, but do drink a strawberry, milk, and protein powder smoothie for breakfast, mostly cause: I think its a reasonably healthy start to the day (much better than the donuts I used to eat for breakfast) I can make it the night before which means I'm out the door in about 20min after waking up I can drink it on the way to work saving me time It leaves me reasonably full till lunch And I get protein and carbs together for breakfast. I've been buying ISO100 100% whey vanilla at $75/5lbs. I saw Muscle Milk 100% whey at Costco for $33 or $39 today. Given that I'm don't feel I need the ultimate protein powder (which is always being debated online), can anyone tell me the pros and cons of this product or lower cost protein powders in general? For my needs, are there any negatives with the product or things I should watch out for on the label? I know the adage "you get what you pay for" but sometimes you don't need a Ferrari when all you want to do is safely get from point A to B. Appreciate any input.

Understandable. And yet here you are, still trying where others might give up. That says a lot about you. The measure of a person is not how far they go, it's how far they go relative to the circumstances they were given.

1/22 Wt: 183.8 yet again. Was my day a success? Yes. New low. Whoop whoop. Had McD's for lunch today. Took my lunch, but forgot to put it in the fridge so my burger sat at room temp for 5hrs. Didn't feel safe eating it. On second thought, if I ate it and got sick and threw up, I'd lose more wt. Nah! Back focus tonight. I was pretty tired at work today, probably due to double w/o's Sat and Sun. Getting plenty of sleep, but feeling less energy than I like. Could be just a low in my pysche, but could also be a combination of exercising daily + eating at a deficit. I won't give up daily exercise as it's part of building the habit. And since I want to lose wt, I have to keep eating at a deficit. So I figure I have to tone down the exercise intensity some more. Currrent w/o schedule: 3-4 days lifting 3-4 days cardio/core + some trail walking on either Sat, Sun, or both. Exercise Priority 1) Daily movement to build the habit 2) Variety of work body movement (must be involve strength, cardio, and flexibility) 3) Cardio/core higher priority than strength right now (have to force myself to remember I've only been exercising daily for 22 days and that high strength is not needed to be in shape for start of whiter water kayak season (other than core) So since I can't go high intensity everyday, I must scale back. Based on priority list, that means strength days have to be less intense. Options for reducing strength day intensity 1) Cut my treadmill warmup down from 5min to 3min. Purpose is just to get blood flowing and move the limbs some, not build endurance (leave that to cardio/core focus days). I think I will do this. 2) Reduce wts. Don't really like this option as I think taxing the muscles and joints is beneficial. 3) Reduce reps. These seems like a good idea. I do different amounts of sets depending on the exercise. But I could reduce reps. For instance, the seated cable lat pull back. I do 3 sets of 10. I think I'll pull back to 1x10, 1x8, 1x6. Just build up to my higher wt, but reduce the energy expenditure. If I do this on most of my exercises, my muscles will be worked enough that my muscles will not be suddenly shocked during start of season (end of April). Right now, thats the only strength goal. Sounds like plan. Time to implement it. Done. 30min Solid Works training. Note: I need to start one of those to do lists on here like some others use and cross them off as I go. I won't be able to stand seeing things to do on here not getting crossed off. That would bug the sh@t out of me. Workout: Back focus Eating: Breakfast- Protein shake Lunch- McD's. Dinner- Salad and pork chop Before bed- Banana or pear later. Been getting cravings b4 bed. Have to watch out for that. Last night I had 4 ritz w/ PB on them. Oh the shame. 1soda

90% of every diet plan is limiting shitty carbs and sugar. I definitely wouldn't harp on yourself for eating some fruit. People got in great shape long before counting Macros was ever heard of. What is scaring you? Are your expectations for instant change in habits to high? Too many changes at once? Developing habits takes will power in the beginning. Will power is like any other muscle. It fatigues. Trying to make too many changes at the same time will exhaust and weaken it. Maybe this applies to you, maybe not. Don't know your whole history. Keep going.

Great Week 2. What was the main theme of your self management book? And yes, you should return bad wine to the store. And they will return it to the vendor. This is the only way a vendor will know if they have a quality control issue.

Just poke me with a stick. lmao I tell the scale every morning: RESISTANCE IS FUTILE.