• Recently Browsing   0 members

    No registered users viewing this page.

Aces3000

Aces3000 - My quest for a better life! Version 2.0

Recommended Posts

Had time for a quick workout today at lunch. My trainer wants me to start using the rowing machine so did that today. It's a great workout and much more difficult than he makes it look. He's provided me with a how to video that he did for one of the gyms where he works, so that was helpful. I'm doing 4 sets of 500 meters each for now and it's quite taxing. It only ends up being about 10-12 minutes total, so clearly there is room for improvement.

  • Like 1

Share this post


Link to post
Share on other sites

So some interesting news. I saw the Sleep Specialist about my sleep apnea yesterday. This was just a follow up appointment to assess where things are with my treatment. At any rate, the doctor was pleased with my progress and weight loss. He has indicated that if I can lose another five pounds I can do another sleep study. Depending on the results, there is a very good chance that I will no longer require treatment. 

 

I'm pretty happy about this news and am that much more motivated to get started with the nutrition coach. I'm talking to him this afternoon and will post here what I learn. Happy Friday everyone!

  • Like 1

Share this post


Link to post
Share on other sites

anchorman.jpg

 

That's awesome news!  It is truly liberating to not need the CPAP anymore.   You should go ahead and schedule a follow up for 30-60 days and just count on losing that 5 pounds.  I know you'll do it.  

  • Like 1

Share this post


Link to post
Share on other sites

Back in the gym today for a quick workout at lunch:

dumbbell row 35 lbs 3X10

dumbbell press 35 lbs 3X10

Leg lifts 3X10

rowing machine 4X500 meters

 

Just trying to get back in the habit.

  • Like 1

Share this post


Link to post
Share on other sites

Week update.

 

I did get signed up with the nutrition coach yesterday. He has me tracking what I eat for the next three days. It will be interesting to see what he recommends and I'll certainly post an update here.

 

Goals for the week - Lift 3X and rowing machine at least 2X. 

 

Spent some time earlier today roasting some green chiles from my native New Mexico. Can't wait to cook with them! 

 

green-chiles2.jpg

Share this post


Link to post
Share on other sites

Sounds like you had a great week! I'm glad you had a good time on your trip and yay for great news at the doc. My father-in-law has to use the machine and I know how much he hates it. I've never had a membership at a gym so I don't have experience with machines, but I think I would like the rowing machine if I could actually do it. Those peppers look lovely. What do you like to do with them? Although we don't get it much having young kiddos, hubby and I both love spicy foods. Any southwest favorites you wouldn't mind sharing? 

Share this post


Link to post
Share on other sites

Sounds like you had a great week! I'm glad you had a good time on your trip and yay for great news at the doc. My father-in-law has to use the machine and I know how much he hates it. I've never had a membership at a gym so I don't have experience with machines, but I think I would like the rowing machine if I could actually do it. Those peppers look lovely. What do you like to do with them? Although we don't get it much having young kiddos, hubby and I both love spicy foods. Any southwest favorites you wouldn't mind sharing? 

Well, the easiest thing to do is a green chile cheeseburger. So good. I also like green enchiladas. Here's a couple of easy recipes - http://www.visitalbuquerque.org/albuquerque/cuisine/recipes/entrees/#enchilada.

Share this post


Link to post
Share on other sites

Happy to report that I'm back on track. So I spent the past three days tracking my food intake and emailed that to the nutrition coach last night. I'll report what he says. Also, had a follow up doctor appointment yesterday and was 193 on the scale. Not bad. 

 

Saw the personal trainer last night for the first time in three weeks. It was a killer workout and he pushed me to get back into the swing of things. Here's what I remember, not in order;

bench press 

pull ups

goblet squat

kettle bell clean and press

overhead dumbbell hold

Finished with a rowing challenge that about knocked me out.

 

Overall it was great. Back later with more details.

  • Like 1

Share this post


Link to post
Share on other sites

Talked to the nutrition coach. He said overall my diet looks pretty good, however, I need to up my protein intake. I eat about 100 grams per day now and he wants that at 130-150. After I do that and am working out consistently 5x per week we will look at other changes. He suggested my fitness pal, which I had deleted from my phone. I'm going to reinstall and only use to track protein. 

 

I think my goals just changed a bit, but am glad to be making progress.

  • Like 1

Share this post


Link to post
Share on other sites

That's got to be pretty reassuring that you are pretty much eating the right things.  Getting those last 30 grams of protein can be tough.  Do you have any tactics you will be trying? 

  • Like 1

Share this post


Link to post
Share on other sites

That's got to be pretty reassuring that you are pretty much eating the right things.  Getting those last 30 grams of protein can be tough.  Do you have any tactics you will be trying? 

I'm glad to have a goal, but not sure how I'll accomplish it yet. Actually haven't had a minute to think about it really. Was out for a friend's bachelor party last night and a crazy day at work today. I'm going to think about this some tonight. 

 

No problem with my protein count yesterday, though. Had an awesome steak! 

  • Like 1

Share this post


Link to post
Share on other sites

Started tracking my protein intake and am doing better. However, I am not happy with my tracking method. Tried using MFP again and see now why I deleted it. Maybe I'll just create an easy spreadsheet.

 

Anyway here is today's workout:

Deadlift - 35 1X10 (warmup), 55 1X10, 80 2X10

Dumbbell press - 35 1X10, 40 1X10, 45 1X12

Overhead hold w/dumbbell - 15 lbs 4X20 seconds each arm

Farmer carry - 40, 45, 45

 

Kettle bell practice

Clean and press 25 3X10

Swing 35 3X30

 

a good day. My new goal is workout 5x per week according to my trainer and get the protein intake up and then we'll make other modifications to my diet.

  • Like 1

Share this post


Link to post
Share on other sites

Sounds like a plan. I go back and forth with MFP. It is great if you eat crappy processed food but takes longer if you cook at home. I have found that if I just let go and do it as an estimate I am better off than nothing. Keeps my calories in line and should give you at least close to grams of protein and carbs. Didn't look back so I am sorry if asking something you have already told us but what did dietician say about protein/carb ratio?

  • Like 1

Share this post


Link to post
Share on other sites

Sounds like a plan. I go back and forth with MFP. It is great if you eat crappy processed food but takes longer if you cook at home. I have found that if I just let go and do it as an estimate I am better off than nothing. Keeps my calories in line and should give you at least close to grams of protein and carbs. Didn't look back so I am sorry if asking something you have already told us but what did dietician say about protein/carb ratio?

Nothing about protein/carb ratio yet. He believes in one change at a time I think. The only thing we're looking at right now is protein.

I may just keep a log of protein grams on my phone and not mess with mfp.

Sent from my iPhone using Tapatalk

  • Like 1

Share this post


Link to post
Share on other sites

9/1 recap

 

Met with trainer last night for another butt kicking session. I was wiped out afterwards. Also have been tracking my protein intake for the past few days and it is tricky to get to the amount they are suggesting. I am rethinking some food choices though and it is causing me to make some better decisions. 

 

Crazy day at work so will keep this short. 

 

Weather is hot and humid here in Chicago. Summer is hanging on. 

  • Like 1

Share this post


Link to post
Share on other sites

Interested in what different food choices you are making when you have a minute.

Hot and humid here too.

Well, for one I'm going to start prepping my meals on Sunday afternoons. He suggested more chicken breast and lean ground turkey. There's a lot that can be done there. He also suggested quinoa, which I already eat, and more brown rice. Anyway, I need to eat more high protein count meat or poultry in order to make the goal more attainable. I see the items you prep for meals and you seem to do a better job of this. Mostly I get home from work and don't feel like messing with it so need to take the guesswork out of it with a little better planning. 

  • Like 1

Share this post


Link to post
Share on other sites

Those are good suggestions.  I practically only eat chicken and ground turkey.  Even the brats I buy to grill in the summer are chicken brats.  oh - and bacon.  :D

 

Good luck on the batch cooking.  

  • Like 2

Share this post


Link to post
Share on other sites

Those are good suggestions.  I practically only eat chicken and ground turkey.  Even the brats I buy to grill in the summer are chicken brats.  oh - and bacon.   :D

 

Good luck on the batch cooking.  

Mmmmm...bacon!

  • Like 1

Share this post


Link to post
Share on other sites

Batch cooking on Sunday's with your protein will definitely help. You can grill some chicken breasts and thighs then finish off in the oven and season some Mexican, some Italian, some just salt, garlic and pepper. Then when you get home add the appropriate veggies, pasta, quinoa or rice. Do you have a smoker?

  • Like 2

Share this post


Link to post
Share on other sites

Batch cooking on Sunday's with your protein will definitely help. You can grill some chicken breasts and thighs then finish off in the oven and season some Mexican, some Italian, some just salt, garlic and pepper. Then when you get home add the appropriate veggies, pasta, quinoa or rice. Do you have a smoker?

No smoker. We live in a condo building, so no place to put one unfortunately. :-(

  • Like 1

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.