empeg9000

Well I have been doing 1g per lb but I have really been avg less that that so I am slightly more than 2g per kg. I had a busy weekend so I didn't post. On Saturday I cleaned my garage and got my antque cars out for a drive and inspected. I cleaned my garage. I mowed the lawn, raked, edged the flower bed. I was outside form about 10am until about 7pm with the exception of lunch. I forgot to do my GMB warm up/cool down routine. The first time I missed it since I started this challenge. Sunday GMB Warm up routine Shoulder Mobility ROM GMB Cool down routing. Monday morning workout. starting week 3 with the paralettes. Warm up routine Plank Push Ups - 5X15 Front Dips - 5X12 Plank Hold - 5X30 secs Tuck Hold - 5X10 secs Mt. Climbers - 5X15 Cool down routine. My rate of perceived technique (RPT) was 7 and my rate of perceived effort (RPE) 7. I would rate myself higher but I am terrible on the tuck hold and there is no way I will be doing L-Sit by the time I get to week 5. I don't see that happening. I wonder if you can GTG tuck hold to help speed it along a little. Week 2 Update: Avg Weight190.82 Weight is up a smidge. I did not do measurements. They don't make much sense to me on a weekly basis. I did measure my stomach just to make sure it's not growing. No change. My stated goals: 1 Get Proper Nutrition Eat 1900-2000 calories per day. Get 170-190g of protein and 100-150g of carbs. Let fat come from mostly meats eaten throughout the day.I am not doing bad. I had an avg of 157g protein, 150g of carbs, 59g of fat, and 1867 avg calories. This was not the best eating week for me ever. I had some ice cream on Thursday night and yesterday I was at a party and there was no great choices, ended up have 3 slices of pizza and a couple beers. So that hurt my overall food avgs for the week since I purpously ate less yesterday because I knew there would be a lot of calories last night. 2 Track Really track my weight to get weekly averages. Take measurements, photos. Track avg weight and other matrices in a spreadsheet. Done. I averaged my weight for the week. I did not do measurements but on purpose except for the stomach spot check. 3 Workout 3x -5X a week Done. I did my 3 required workouts for GMB. 4 Lose 1" from my waist Not a ton of movement here. 5 Shoulder ROM & Mobility work 7x a week I did it 6 of the 7 days last week. I missed Saturday. I just forgot about it. I think I did pretty good though. Goal 6: Find time to train for the Tour De Cure 50 I will be riding June 2nd. Fail! I did not have any time this week. There was a couple times I had time but I went for walks with the wife or it was cold out. These are excuses I know this. As Steve would say, I didn't make it a priority. Paralettes are still my number one priority. That got done. I will get it done this week though. That was a mediocre week for me at best. I have been also have some beer or wine here and there. I probably have less than most people but these things are not going to help me achieve my goals. I need to reel that in. MY shoulders are also really sore. I am not sure if it's from the yard work or if the workouts are taking a toll. I am hoping this will pass.

Great work! You are doing awesome!

Nice workout bro!! I have not had time for any cycling. I spent all day cleaing my garage. I need to find time for my stretches and shoulder ROM. Good for you for getting it done though.

Well I have noticed an energy increase for sure but whether that's from my increased protein or carbs I'm not sure.

I do the same thing. I don't eat breakfast anymore and it is tough. I eat a lb of meat per day, if not more and a protein shake sometimes with two scoops. I will have a whole chicken breast or turkey, 7-10 oz of cooked meat with a few cups of lettuce and some strawberries for lunch. Then for dinner about 8 oz of beef, or 12 of salmon (wild caught sockeye), or a couple bone in pork chops, and a 12 oz sweet potato, and fill in around those items depending on my day. I make my shake with 1 cup coconut milk, a banana for natural carbs, and one or two scoops of Gold Standard Whey. It seems to be working out so far. This is the first time I have ever experimented this way to see how it works out. It seems like a ridiculous amount of meat and sometimes I have to have two dinners to get it done. I've been having tons of energy and I can see my body changing so I think it's working.

Actually I really like it. It feels like a workout and playing around.

Friday morning workout: 1 minute rest between sets. • Warm-Up Routine• Plank Side to Sides 4X10, 1X7 - These felt a little easier today and I did increase how many I did. I ran out of gas on that last set though.• Assisted Shoulder Stand Raises - 5X12 - These are still hard for me. I am not very flexible in the hips and I think I am not getting my hips as high as I should.• Jump Throughs - 5X12 - These are going pretty good and I enjoy them but by the time I am on my last set it's getting hard to keep the legs in the tuck position.• Assisted Inverted Presses - 5X10 - These are tough. I have the same problem with these as I do with the shoulder stands. They are still plenty tough though.• Swing Sets - 5X12• Cool-Down FlowI would put my RPT at 6 and RPE also at 8. This is mostly because of the shoulder stuff in which I am lacking. I should probably start ranking each exercise on it's own. My eating has been okay this week. Not awesome strict. I've been drinking a good amount of wine and someone sent us a wine gift basket that included crackers and cheese so my wife and I indulged in some of that. My weekly avg is still good though. I am keeping right to 1900 calories, avg 185g of protein, 53g of fat, and 150g of carbs. I know that's probably not a lot for some people but to me it seems like a lot. My avg weight is holding steady at 190lbs. I can see changes happening in my stomach though so that's awesome.

Yesterday I went for two walks during the day in addition to my normal workout. I was going to cycle last night but Mrs Empeg and I decided to walk together and grill out on the deck. Today was a rest day: GMB Warm up routine Shoulder Mobility ROM GMB Cool down routing

Wednesday Morning Workout: Warm up routine Plank Push Ups - 5X12 Front Dips - 5X12 Plank Hold - 5X30 secs Tuck Hold - 1X30, 4X10 secs - In Hindsight I shouldn't have tried a hold for that long. I was all excited I was able to hold it so long but then I was messed up for hte rest. I should have just tried 15 5 times. Oh well. Mt. Climbers - 5X12 Cool down routine I would put my RPT at 7 and RPE also at 7. Good news! I got back my blood work after a full year of primal living. I will just give the highlights: Glucose level:86 Total Cholesterol: 156 ​ triglycerides: 39 HDL: 59 LDL:87.2 Sodium: 136 - The low end. Not a surprise since I don't eat box foods and I don't use much salt. My eating so far this week has been good. I am avg 189g protein, 61g fat, and 145g of carbs for 1923 calories.

Tuesday, Rest Day: GMB Warm up routine Shoulder Mobility ROM GMB Cool down routing.

Nice work Wolverine. Your still looking pretty good dude.

Thanks for the tip Waldo.

This one: 'across navel relaxed.' I have one of those body tape. I know the tape squishes in my stomach a smidge but I figure if I just let it happen every time and I do it the same way every time then it is what it is. I will give your method a shot.

Big giant pile of awesome going on Waldo between the workouts, the cut, and the website. Nice going.

Monday morning workout: 1 minute rest between sets. • Warm-Up Routine• Plank Side to Sides 5X8 - These felt a little easier today but they are still pretty tough.• Assisted Shoulder Stand Raises - 5X12• Jump Throughs - 5X13 • Assisted Inverted Presses - 5X10 - These are tough. I am feeling this!• Swing Sets - 5X12• Cool-Down Flow Week 1 Update: Avg Weight190.59 ChangeNeck 14 0Chest 39 0Waist 36.5 -0.25Hips 40.25 0Thigh 24.5 0Quad 22 0Quad Above Knee 17.5 -0.5Calf 15.5 0Bicep 13.5 0Forearm 11.5 0 My stated goals: 1 Get Proper Nutrition Eat 1900-2000 calories per day. Get 170-190g of protein and 100-150g of carbs. Let fat come from mostly meats eaten throughout the day.I am not doing bad. I had an avg of 160g protein, 158g of carbs, 70g of fat, and 2035 avg calories. 2 Track Really track my weight to get weekly averages. Take measurements, photos. Track avg weight and other matrices in a spreadsheet. Done. I averaged my weight for the week and took measurements this am to make sure I was on track and not putting on the wrong kind of weight. 3 Workout 3x -5X a week Done. I did my 3 required workouts for GMB, a leg workout, plus some cycling. 4 Lose 1" from my waist According to the tape I have lost a quarter inch already. I find that doubtful. Next week will tell the tale. 5 Shoulder ROM & Mobility work 7x a week Boom! I did that! ON my off days I even did the Ido Portal Shoulder ROM exercises for the extras. Goal 6: Find time to train for the Tour De Cure 50 I will be riding June 2nd. Boom! Did it. I got in 4 rides. Total Dist: 50.83 Time: 3:28:47 h:m:s Elevation Gain: 3196ft Avg Speed: 14.6 Avg HR: 150bpm Avg Bike Cadence:77rpm Calories: 2252 That was a pretty good week for me I have to say. I just need to get avg protein up and the fat down a smidge so I can eat more protein. Carbs are doing good.

Pretty good workout!

Sounds like a good day!

Todays workout: Met up with some friends for a group ride on the bikes. It was really cold out only 34 when we started and windy. We only did just shy of 16. It's amazing how much quicker you can ride in a group. I was feeling pretty strong today and went up most of the hills pretty quick. Distance:15.94 mi Time:1:03:41 Avg Speed:15.0 mph Elevation Gain:587 ft Calories:571 C Avg Temperature:38.4 °F When I got back, GMB Warm up routine Shoulder Mobility ROM GMB Cool down routing. Currently eating giant recovery salad since I rode on an empty stomach. That's okay though because I hate a ton of sushi last night! YUM!

WOLVERINE!!! Glad to hear you are doing well. Sorry to hear you are going stir crazy but you are doing great. Wishing you very well. Hang in there man, in the grand scheme of things this will be the tiniest blip on the radar.

Thanks Vector. So far so good on the paralettes. Just trying to build strength and learn some skills. Todays workout: Short cycling training ride. My plan was to ride 10 miles on a route I do that has a few big hills so I could get in some good hills and not be out too long. Boy it was cold today, only 42 and seriously windy. I got a flat though at mile 8.5. I didn't feel like fixing the flat so I had Mr Empeg come get me. Distance:8.51 mi Time:35:52 Avg Speed:14.2 mph Elevation Gain:666 ft Calories:413 C Avg Temperature:42.1 °F When I got back, GMB Warm up routine Shoulder Mobility ROM GMB Cool down routing. Today I am doing some volunteer work at the little park near my house putting in flowers and laying down some mulch. Why is it every time I volunteer it's really cold out.

Well I want to lose for sure but I don't want my cycling to take away too much from my strength and the little bit of size I have put on. I made that mistake last year by not eating more. When you go on an hour to hour and a half ride you easily burn 1000 calories and last year I never accounted for that. So last weekend when I rode for an hour I burned 700kcal so I ate about 500 extra. I guess I will just have to keep playing around with it. I know I have gained muscle since the fall. I weigh the same but pants I wore then are getting pretty baggy on me.

Friday Morning Workout: Warm up routine Plank Push Ups - 5X13 Front Dips - 5X13 Plank Hold - 5X20 secs Tuck Hold - 5X10 secs Mt. Climbers - 5X13 I would put my RPE at 7 and RPT at 7. I find what they call the Day 1 routine some what easy right now that's why I did the max amount of sets. The tuck hold is the only thing I am finding difficult. I will keep doing it as is. The worst that could happen is I will get a lot stronger. My eating was pretty good. I ate all home cooked foods however my protein and carbs were low and fat was probably a bit too high but I did hit my target calories for the day. So far I am completing all my stated workout, mobility, and tracking goals.

Thanks man I appreciate it. He has taken a turn for the better today. He is no longer being intubated and breathing in his own. So that's a small step forward. I an trying my hardest. I'm looking forward to my workout tomorrow am. I will probably ride on Saturday and Sunday weather permitting about 40 miles total. I'm adding in extra calories on days I ride. I hope that's the right thing to do.

Glad to see you are on the mend and keeping good spirits!

HAHA! Okay that's funny then!