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peelout

Peelout restarts KH2

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1/18

Wt: 185.4

Was my day a success?  Yes. All I have to do is exercise for it to be a success this month.  Just develop the habit.  Still got the lingering chest stuff from my cold.  Tonight was going to be strength w/o, but I only did 3 of my exercises (pulldowns, DB bench press, and plate).  Felt tired again at work so decided I should keep the workouts short until my cold is gone.

 

Ate at McD's today.  Not sure if its just weakness on my part, or if my body is telling me to eat more, or just lower motivation due to my cold.  

 

Did some SolidWorks training this morning.

 

Workout:  1/2 strength w/o + stretching.

Eating:

Breakfast- Protein shake

Lunch- McD's

Dinner- Chicken and noodle soup + 2 slices bread.

Before bed-  Banana or pear later.  

1soda

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17 hours ago, peelout said:

Dopamine.  The feel good drug!  Off to a workout?

 

I was! But a bit later in the day. The head instructor taught class last night and he is super intense (but also very sweet). There were a lot of junior belts in class for a change - usually it's just @Bighara and me and maybe one other - so he taught a fundamentals class. I was very grateful!

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7 hours ago, otterbyte said:

 

I was! But a bit later in the day. The head instructor taught class last night and he is super intense (but also very sweet). There were a lot of junior belts in class for a change - usually it's just @Bighara and me and maybe one other - so he taught a fundamentals class. I was very grateful!

Junior belts?  Martial Arts?

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1/19

Wt: 185.4 again

Was my day a success?  Yes. Still feeling tired so I decided some rest would be worthwhile and just did my placeholder w/o.  Most important thing is to keep training the mind that exercise is a daily occurrence now.  So after my shower tonight, the mind said "whoa" you may have skipped your regular w/o but still have to do something".  Thus the placeholder of 10 freebody squats.  There are no non-exercise days.  Just differences in intensity.

 

Did some SolidWorks training this morning.

 

Went to movie tonight and saw 12 Strong.  Pretty decent action/war movie and I also like it when a movie is based, loosely, on a true story.  Especially when it involves America kicking the azz of nut jobs.  It occurred that one of the reasons soldiers might have trouble adjusting when they get out is due to habits.  Definitely not negating the horrors some soldiers encounter, but to go from a lifestyle of following rigid procedures that are drilled in to you until they are automatic, habits, to a lifestyle that requires totally changing a huge part of your daily habits has to be a major shock to the brain.  Suddenly every habit your mind has followed for 4+ yrs must now change.  That must be very difficult to cope with.

 

Workout:  1/2 strength w/o + stretching.

Eating:

Breakfast- Protein shake

Lunch- McD's

Dinner- Slice of cheese

Movie:  Small popcorn and soda

Before bed-  Banana or pear later.  

1soda

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UNFORTUNATELY, THE ADAGE "MOVE IT OR LOSE IT" IT DOES NOT APPLY TO EXERCISE VS BODY WEIGHT.

1/20

Wt: 184.8

Was my day a success?  Yes. Dropped below 185 for first time this year.  That felt great.  To help push things along, I did 2 workouts, strength + 1.5mi hike.  Trail was a little muddy so my legs got a little extra work from using muscles to stabilize my feet to prevent sliding.  Cooked the weeks food out on grill.  6 burgers, 6 chops, and steelhead trout.  Never had steelhead trout before.  Tasted just like Atlantic Salmon.  Delicious but the portion was slightly larger than I should have had.

 

Went to movie.  Saw Den of Thieves.  There were like 10,000 bullets getting shot so of course it was a good movie.

 

Workout:  Strength w/o + 1.5mi hike.

Eating:

Breakfast- Protein shake

Lunch- Salad

Dinner- Salad + Trout

Movie:  Small popcorn and soda

Before bed-  Banana or pear later.  

1soda

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1/21

Wt: 184.8 yet again.

Was my day a success?  Yes.  Would like to have seen a drop, but have to remember my main focus is building the exercise habit, wt loss is a secondary goal.  Create the right habits and the wt will take care of its self.  

 

However, I would still like to see wt drops, so like yesterday, I did 2 workouts: cardio/core + 1.5mi hike.  The hike was more strenuous than the last couple times cause it was muddy and I had to wear my snow boots.  For some reason, my wife is not amused when I come in with mud covered tennis shoes and get the floor mats muddy.  Go figure.

 

Workout:  Cardio/core + 1.5mi hike.

Eating:

Breakfast- Protein shake

Lunch- Salad + burger patty

Dinner- Scrambled eggs and toast

Before bed-  Banana or pear later.  

1soda

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Weekly 3 Summary:

7 days of exercise

7 days of eating pretty well.  Although I did eat at McD's for lunch 3 times, 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

Moving in the right direction.

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3 hours ago, peelout said:

Screwed up the post above.

 

The standard remedy is to edit it and replace the original text with a cat gif. Sometimes that doesn't seem likely.

Great job getting into 184!

I don't think you need to worry about plateaus too much. You might steady out for a few days, but the approach you are using works really well for you.

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59 minutes ago, Xena said:

 

The standard remedy is to edit it and replace the original text with a cat gif. Sometimes that doesn't seem likely.

Just poke me with a stick. lmao

1 hour ago, Xena said:

 

I don't think you need to worry about plateaus too much. You might steady out for a few days, but the approach you are using works really well for you.

I tell the scale every morning: RESISTANCE IS FUTILE.

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5 hours ago, peelout said:

Weekly 3 Summary:

7 days of exercise

7 days of eating pretty well.  Although I did eat at McD's for lunch 3 times, 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

Moving in the right direction.

 

Looking good.

 

 

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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

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10 hours ago, Sloth the Enduring said:

McDonald’s food doesn’t go bad.

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

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12 hours ago, Sloth the Enduring said:

McDonald’s food doesn’t go bad.
9ffab0075a88a9b1a933d7b1e176c8a3.jpg


Sent from my iPhone using Tapatalk

I don't know if I can find it again but the burger, at least, is pretty well researched on this front. Specifically the size they make their patties and the time on the grill totally sterilizes the meat. If you don't introduce any new microbes, it is effectively good forever. you can match all of the metrics at homes with a beef of your choice and get the same effect.  The bread goes to crap and I won't vouch for the fries at all but that's what I know.

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37 minutes ago, The Most Loathed said:

I don't know if I can find it again but the burger, at least, is pretty well researched on this front. Specifically the size they make their patties and the time on the grill totally sterilizes the meat. If you don't introduce any new microbes, it is effectively good forever. you can match all of the metrics at homes with a beef of your choice and get the same effect.  The bread goes to crap and I won't vouch for the fries at all but that's what I know.

It's settled.  More McD's. lol

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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

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On 1/22/2018 at 9:12 PM, peelout said:

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.

 

Yes, I'm pretty sure it would.

 

On 1/23/2018 at 8:24 PM, peelout said:

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.

 

I do a similar thing for most of my goals. It's really frustrating when you "fail" for reasons largely or entirely beyond your control.

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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

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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

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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

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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

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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

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