Peelout keeps KH1 - KH3 + Cardio/core Focus

[peelout]

Feb 24

Wt 180.0

 

Was today a success?  Yes. Ate very light.  Did have popcorn at movie (Game Night, liked it) but only had salad for supper to make up for it.  Killer cardio/core w/o as I upped the tread speed from 4.5 to 4.6.  Left me quite winded.  Uuuuge workout.  Trust me, this is not Fake News (there I go again).

 

Workout - Cardio/core + stretching

Diet

Breakfast - Protein shake

Lunch - Salad + chicken

Dinner - Salad only

Snacks - Small popcorn and part of a small soda

1 soda

[peelout]

Feb 25

Wt 178.6

 

Yowza.  New low wt.  Dropped under 178 for first time.  I did eat pretty light yesterday and some of it could be dehydration, but I'll take it.  Today was another brutal day at the gym.  Chest focus, added 2 exercises and increased wts.  I'm feeling it some from doing 3 brutal in a row.  Ate light again today.  Nothing is gonna stop me from hitting under 177.0 by next Sat morning weigh in.

 

Salad and burger patty are packed and ready for taking to work tomorrow.  No McD's for lunch this week.  Probably go through grease withdraw.

 

Workout - Cardio/core + stretching

Diet

Breakfast - Protein shake

Lunch - Salad only

Dinner - Salad and burger patty

Snacks - Might have a small amount of chicken later.

1 soda

[otterbyte]

25 minutes ago, peelout said:

Yowza.  New low wt.  Dropped under 178 for first time.

 

Cool! Looks like your hardcore week is starting with a bang.  

[Rpazosc]

I read most of the posts and the persistance is inspiring. Thanks for sharing.

I hope you keep strong on the No Maroon V goal.

[peelout]

Edited above.  New low wt was 178.6.

 

[peelout]

23 hours ago, otterbyte said:

 

Cool! Looks like your hardcore week is starting with a bang.  

Day 4 today.  Starting to get to me, but I'm in it till Sat.

23 hours ago, Rpazosc said:

I read most of the posts and the persistance is inspiring. Thanks for sharing.

I hope you keep strong on the No Maroon V goal.

Yes, I'm staying away from pop groups.  You hit it on the nail.

[peelout]

Feb 25\6

Wt 178.4

 

Big news.  I was able to button my size 34 jeans semi-comfortably this morning for the first time in about 4 months.  Yahoo.  Soon I will be able to tuck in my shirt as well.

 

Well, this morning I thought I was mistaken about the 177.8 and edited, but then later I remembered I was excited cause I'd drooped over a lb in 1 day, so it was definitely 177.8.  This morning was 178.4, but thats cool.  Wt is going in the correct direction. 

 

4th brutal w/o in a row. I did cardio/core tonight and worked up a good sweat.  It's going to be a tough 8 days (started last Friday) but failure is not an option.

 

Salad and burger patty are packed and ready for taking to work tomorrow.  No McD's for lunch this week. 

 

Workout - Cardio/core + stretching

Diet

Breakfast - Protein shake

Lunch - Salad and burger patty

Dinner - Salad and chicken

Snacks - Slice of cheese and grapes later.

1 soda

[Hazard]

11 hours ago, peelout said:

Big news.  I was able to button my size 34 jeans semi-comfortably this morning for the first time in about 4 months.  Yahoo.

 

Auto-rewarding quests are awesome. .  Congrats on the downsize.

 

[Jord]

11 hours ago, peelout said:

Feb 25\6

Wt 178.4

 

Big news.  I was able to button my size 34 jeans semi-comfortably this morning for the first time in about 4 months.  Yahoo.  Soon I will be able to tuck in my shirt as well.

 

 

Your hard work is totally paying off!

[peelout]

Feb 27

Wt 178.0

 

Happy w/ my wt this morning.  Bouncing around 178.0 means I should be in the 177's within a day or 2.  Have 2 keep a tight reign on everything to reach my goal of hitting in the 176's at least one time by Sat morning.  Another high intensity w/o tonight.  Back focus w/ increased wts.  Diet was perfect today, although my mind was playing tricks on me trying to convince me that McD's for lunch would help with my tiredness.  I have been a bit tired after 5 days in a row of hi-intensity w/o's.  Too bad, I want the loss. I can taste it.

 

Salad and burger patty are packed and ready for taking to work tomorrow.  No McD's for lunch this week. 

 

Workout - Back focus + stretching

Diet

Breakfast - Protein shake

Lunch - Salad and burger patty

Dinner - Salad and chicken

Snacks - Slice of cheese and grapes later.

1 soda

[Xena]

On 2/26/2018 at 8:46 PM, peelout said:

Well, this morning I thought I was mistaken about the 177.8 and edited, but then later I remembered I was excited cause I'd drooped over a lb in 1 day, so it was definitely 177.8. 

 

The McD's withdrawal may be messing with your brain!

 

Great job on this week. It makes sense as a short-term plan to kind of jump-start yourself in the right direction.

[peelout]

Feb 28

Wt 178.0 yet again.

 

Man, I'm getting worn down.  Partly from hi-intensity w/o's for the last 5 days, probably some from eating at should be a deficit, and partly from lack of sleep.  I've been going to bed 45min earlier than normal to compensate for the w/o's, but my internal clock just wakes me up earlier.  This morning I woke up wide awake at 3:45, lied around till 4 and got up and went to work early.  My alarm was set to 4:40.  Give me a break.

 

I was really yawning when I got home from work at 4.  So I decided to just lay around on the couch tonight and take a much deserved break.  Not! Got my cardio/core in.  I was sweating pretty good considering it wasn't even hot in the gym.  Might be starting to get some moisture in the air due to the warmer weather.  Feels great to have got the job done.  Eating was spot on today.  Boring, but spot on.  Did you know it takes a lot of effort to keep stocked for large salads?  You can't just go once a week and stock up. With all the stuff I put in my salad, I have to go to the store about everyother day.  I mean you can't plan on romaine, spinach, grapes, cherry tomatos, and mandarin oranges all getting used up at the same time.  And it ages at different rates.

 

One of the first things I'm craving when I reach my ideal wt and can eat a bit more is hardshell tacos.  All the stuff that goes in them is fairly low cal, but you wind up eating about 6 of them and google says there are 150 cals/shell so thats a number I can't afford right now.

 

Was kind of bummed at my wt this morning.  Must be patient.  New lows suddenly come quite suddenly for me, and the drop is generally much more than I would expect.  Still..........

 

Salad and burger patty are packed and ready for taking to work tomorrow.  No McD's for lunch this week. 

 

Workout - Cardio/core focus + stretching

Diet (Yes, it does not change for days on end)

Breakfast - Protein shake

Lunch - Salad and burger patty

Dinner - Salad and chicken

Snacks - Slice of cheese and grapes later.

1 soda

[Jord]

10 hours ago, peelout said:

Was kind of bummed at my wt this morning.  Must be patient.  New lows suddenly come quite suddenly for me, and the drop is generally much more than I would expect.  Still..........

 

 

unfortunately, the scale doesn't care about our preference for slow and steady weight loss, it LOVES to just bounce around like an uncontrolled toddler

[peelout]

Mar 5

Wt 178.0 still.

 

Well, my hi-intensity low cal week was a bust.  Still in the 180's.  Wondering if my cal's were too low or something.  I think part of the reason I'm not losing as fast as past years is due to my new job.  The job I had up till the end of 2016 involved a lot of walking, carrying equipment, and climbing up and down on tractors.  Burned a lot of cals.  My new job which I've had since mid 2017 pretty much involves sitting at a desk working on my computer.  Couple that w/ 9.5 hr days and I've got a big chunk of my day not burning more than min maintenance.  Next Mon, I plan on starting something new at work.  During my 2 breaks + lunch, I'm going to take 10-15min walks.  I'm not sure how much getting some exercise during the day does to increase your metabolism, but I thought I'd give it a try.  If I find it's something I can stick to for a few weeks, I might invest in one of those weighted packs so I get a higher boost during my short walks.  I tried just putting wt's in a regular pack before, but it was a strain on the back.  I'd like to distribute it front and rear.

 

During my everyday higher intensity w/o's, I decided I wanted to get to go higher intensity on the strength focus days and dial back on the cardio/core days.  I'll do that for a while and see what comes of that.

 

This week I decided to boost my cal's a bit.  Mainly by eating at McD's for lunch again.  I was really feeling tired at my low cal eating plan.  Heck, I was losing wt eating at McD's during my 190 to 180 drop.

 

So the plan for this week is:

Hi-intensity strength focus

Low intensity cardio/core nights

Still stretching everynight

Increase in cal's over last week by eating at McD's for lunch again

Try to get a few walks in at lunch this week just to get my mind used to the idea

 

Oh, and over the weekend, I finished my first major Solid Works assembly.  It was a military cable grip gizmo w/ about 9 parts that I had to create, then bring into an assembly.  Kind of a milestone in my effort to learn Solid Works.  Little do they know at work that the purpose of my early hours and weekend hours spent teaching myself this is to prep myself for other jobs, in case that is needed.

 

Lastly, McD's put in these kiosk stations where you can order and pay for you food without going to the counter (trying to eliminate more workers which I hate).  So being stubborn, I go to the window anyway.  But I was looking at them and noticed they only work w/ credit cards, not cash.  I pay in cash.  So I'm standing in line and this lady who is always standing by them trying to get people to use them asks me if I would like help using them.  I said "so how do I use them and pay cash"?  She says, "well, they won't take cash, but you can order the food here, then go thru the line and pay".  I asked how that would benefit me since I would still have to go thru the line.  She didn't have an answer.  Silly.

 

Workout - Chest focus + stretching

Diet 

Breakfast - Protein shake

Lunch - McD's

Dinner - Salad and chicken

Snacks - Slice of cheese and grapes later.

1 soda

[Sloth the Enduring]

People’s underestimate how important non-exercise exertion is. Just walking around the classroom makes a big difference compared to meetings days. You could try a standing desk. It’s better for your back anyway.


Sent from my iPhone using Tapatalk

[Xena]

I was going to suggest thinking about a standing desk too. Though I would completely fail on the "practice what you preach" front. I avoid standing whenever possible!

 

I think the short bits of movement during the day are a really good idea. I know your main focus right now is weight loss, but I think they have benefit even if not weight loss. Good for circulation and giving your brain a break.

 

[Manarelle]

17 hours ago, peelout said:

Lastly, McD's put in these kiosk stations where you can order and pay for you food without going to the counter (trying to eliminate more workers which I hate).  So being stubborn, I go to the window anyway.  But I was looking at them and noticed they only work w/ credit cards, not cash.  I pay in cash.  So I'm standing in line and this lady who is always standing by them trying to get people to use them asks me if I would like help using them.  I said "so how do I use them and pay cash"?  She says, "well, they won't take cash, but you can order the food here, then go thru the line and pay".  I asked how that would benefit me since I would still have to go thru the line.  She didn't have an answer.  Silly.

 

Corporate logic.... love it. Sedentary jobs do take a lot of work to get around. I'd say try setting a reminder to get up and stretch/do jumping jack/ whatever every x minutes, or else, as above, try a standing desk.

[peelout]

23 hours ago, Sloth the Enduring said:

People’s underestimate how important non-exercise exertion is. Just walking around the classroom makes a big difference compared to meetings days. You could try a standing desk. It’s better for your back anyway.


Sent from my iPhone using Tapatalk

 

22 hours ago, Xena said:

I was going to suggest thinking about a standing desk too. Though I would completely fail on the "practice what you preach" front. I avoid standing whenever possible!

 

I think the short bits of movement during the day are a really good idea. I know your main focus right now is weight loss, but I think they have benefit even if not weight loss. Good for circulation and giving your brain a break.

 

 

6 hours ago, Manarelle said:

 

Corporate logic.... love it. Sedentary jobs do take a lot of work to get around. I'd say try setting a reminder to get up and stretch/do jumping jack/ whatever every x minutes, or else, as above, try a standing desk.

I'd love to have a standup desk, but I usually have to spread papers across my entire desk and constantly grab different ones so it wouldn't work well for me.  Plus they cost quite a bit.  Company isn't going to pay.

[Xena]

Not to push this too much, but a lot of people rig up standing desks with stuff laying around the house or really cheap stuff. (e.g., google DIY standing desk)

 

Completely not saying you should do it (you already said it wouldn't be too practical for you). Just throwing out the thought in case someone else is reading this and has the same concern about cost.

[peelout]

Mar 6

Wt 178.0 still.

 

Well, wt is still stuck at 178.0.  So since I decided to reduce my cardio/core intensity slightly while I ramp up my strength training, I dropped the treadmill speed to 4.5 from 4.6 tonight.  But since my body was used to 4.6, I kept walking into the front of the machine. lol

 

I noticed something tonight that really emphasized the power of a habit.  I used to always turn my cell phone off before I went to bed so I only had to plug it in about once a week (old school flip phone).  I've been doing that for over a decade. A couple months ago, I remembered to turn my phone on about 1pm (I often forgot to turn it on in the morning) and found I had a voice mail from my wife telling my my daughter had hurt her back at work and my wife was driving 5hrs to assist her.  She was not pleased that my phone was not on and neither was I.  So I started to plug it in every night and leave it on.  But I still haven't broken the habit of opening it up to turn it off when I remove it from my belt holder before I plug it in.  I take it out, open it up, the remember I don't need to do that, and I plug it in.  Now that's the power of a habit, which is why I'm such a big believer in creating habits over goals.  I want daily exercise to be as automatic as opening my cell phone every night even though I no longer need to.  

 

I've noticed my ab exercises are so much easier than when I started exercising again Jan 1.  I'm thinking of adding some wt for my incline situps, although I worry that it might cause stress on the lower back.  Have to start very small.

 

Workout - Cardo/core focus + stretching

Diet 

Breakfast - Protein shake

Lunch - McD's

Dinner - Salad and chicken

Snacks - Slice of cheese and grapes later.

1 soda

[Xena]

Wow, sounds like your scale is magically stuck or something.

[Manarelle]

Sorry to hear about your daughter, hope she's okay. Good example of habit though, and I agree with you that i's better to build habit than set goals. Here's to the plateau breaking soon. 

[Hazard]

On 3/5/2018 at 8:34 PM, peelout said:

During my 2 breaks + lunch, I'm going to take 10-15min walks.

 

That should help.

 

[peelout]

Mar 7

Wt 177.6.

 

Dropped under 178, although not a new low as I hit this about 10 days ago once.  Not looking good for meeting my goal of losing 5lbs this challenge.  Started challenge at 181 and down only 3lbs.  Hopefully walking during my breaks will help me with the next challenge.  I really wanted to be down to 165 by start of kayak season on May 5, but not sure I will quite make it.

Back focus tonight.  I haven't been doing any direct bicep work so far this year as I've just wanted to get maximum movement in, but decided to add some in now.  I really hate bicep work.  It just doesn't feel right.  I'm going lite, did one set w/ EZ curl bar and 1 set w/ dumbbells.  Causes some discomfort in my arms, sometimes in the forearms, sometimes in the bicep.  Starting lite for now and doing 15reps till I figure out how to make it feel "right".

 

Workout - Back/core focus + stretching

Diet 

Breakfast - Protein shake

Lunch - McD's

Dinner - Salad and chicken

Snacks - Toast w/ PB later.

1 soda

[peelout]

Mar 8

Wt 178.6.

 

My weight.  It taunts me.  Next Monday I start my walks during work breaks and part of lunch.  1st just slow walk around the exterior just to get the mind programmed.  Then add a little speed.  Then starting carrying a weighted pack.  On the plus side, I won't be able to go to McD's during lunch.

 

Workout - Cardio/core focus + stretching

Diet 

Breakfast - Protein shake

Lunch - McD's

Dinner - Salad and chicken

Snacks - Toast w/ PB later.

1 soda