September 27, 20214 yr 11 hours ago, JustinHoot99 said: @Katgirl Yeah, right now my diet is way off. As I get further into my wt loss mode, you will see it become extremely boring w/ pretty much the same foods at the same time everyday. Tonight will be my last nite for that bowl of ice cream I have every nite. I generally lose wt pretty quickly once I get going on the diet side. Did I see that you run outdoors as well? I used to train outdoors, on a course I mapped out on our property. I did 2 20 minute power walks each day, every day. I never take a day off. When it started getting really hot, I bought a treadmill. I just finished 2 miles in 35 minutes, up a 3% incline, the whole way. 3% doesn’t sound like much, but it was very strenuous. I kept up a consistent 3.5 mph speed. Calorie burn was about 300. So far today, I have eaten 1/2 steak sandwich and a small fruit salad, for lunch, with water to drink. I had a half donut and coffee for breakfast. I mainly drink spring water, throughout the day. I do allow myself an occasional soda, usually with pizza, which may be tonight’s choice for dinner. It is football Sunday, after all. Just watch Tom Brady get beat by the Rams. I love to see him lose…..😊
September 27, 20214 yr Start date 9/24 start wt 179.0. Goal is to be under 174.0 for 3 days in a row by 11/1. Current - 9/27 - wt 178.0. Exercise - HIIH w/ 9 core exercises. Eating Breakfast - 2 strips bacon, banana Lunch - Wrap w/ chicken, bacon, spinach, tomatos. And grapes Dinner - Grilled hamburger patty (no bun), large salad Snacks - 1 soda, 1 donut Getting the diet dialed in. Tonights exercise was to do a different core exercise at each of 9 baskets on the frisbee course.
September 28, 20214 yr I started a new routine, today. I am walking twice a day. This morning I walked for 1.5 miles up a 1% incline, the entire way, at 3 mph, which is a moderately brisk walking,pace. The slight incline mimics taking a walk outside, where the terrain is never completely flat. Later in the afternoon, I did 2 full miles up a 3% incline, the entire time, at a more brisk 3.5 mph pace. I am interested to see if this effects my weight. I had a total 460 calorie burn. I will continue this routine for a week, and see if the scale moves to the left. As for my diet, I will continue to be diligent. I never overeat.
September 28, 20214 yr On 9/25/2021 at 7:12 PM, JustinHoot99 said: In natural movement, we believe you don't stop playing because you get old, you get old because you stop playing. Love this ....
September 28, 20214 yr Back into the grind of 2 a days for the next 4 weeks. Yesterday I rode 22 miles followed by a 2 mile run Over the last 7 months I’ve dropped almost 20# even tho I wasn’t overweight. Definitely dropped most of my body fat. My diet has slowly changed to healthy foods that don’t weigh me down. I stick to lean meats fruits and veggies.
September 28, 20214 yr @AceWhite What kind for riding you do? Stationary, road, mountain biking? I've always hated running, although 1 of my fitness goals was to work up to 1mi run. I accomplished that, if you can call the speed I go a run. Slow jog would be more accurate. I should probably get some actual running shoes, but I run on a rough trail so I need trail shoes.
September 28, 20214 yr 5 hours ago, JustinHoot99 said: @AceWhite What kind for riding you do? Stationary, road, mountain biking? I've always hated running, although 1 of my fitness goals was to work up to 1mi run. I accomplished that, if you can call the speed I go a run. Slow jog would be more accurate. I should probably get some actual running shoes, but I run on a rough trail so I need trail shoes. Mostly road cycling at the moment although I ride the mountain bike often as well. You'll never find me on a stationary or treadmill I prefer activities over exercise. My running is done primarily on trails mostly to save my knees and hips
September 28, 20214 yr Start date 9/24 start wt 179.0. Goal is to be under 174.0 for 3 days in a row by 11/1. Current - 9/28 - wt 177.0. Exercise - Low intensity nite. 1/2mi hike w/ 25pushups, 15 horizontal lat pulls, and 15 weighted situps. Eating Breakfast - 2 strips bacon, banana Lunch - Wrap w/ chicken, bacon, spinach, tomatos. And grapes Dinner - Grilled hamburger patty (no bun), large salad Snacks - 1 soda, 2 donut When I'm in wt loss mode, my diet becomes extremely mundane. Most meals won't change for days, but they are pretty healthy. My salads are romaine, spinach, mandarin orange, 5 grapes, 5 cherry tomatos, and cottage cheese. My dinners consist of whatever meat I grilled up over the weekend, plus the salad. Lunches will pretty much be the wrap which is chicken, bacon strip, romaine and spinach, tomato. If I don't lose wt on that amount, I will cut out the snack at night.
September 29, 20214 yr 2400 meters of drills In the pool this morning and a nice 20 miler on the roadie this afternoon. Gonna be a long week-
September 29, 20214 yr I need to work on my sleep a bit. Bit of a contradictory phrase, but you know what I mean. Last night, I got almost eight solid hours of good sleep. That's unusual for me as I'm usually going on about six hours tops. Woke up this morning feeling good. In spite of this being a "light" day, I opted to take advantage of the momentum I had today. Did some Deadlifts. Did a sled circuit: pushed the sled down and pulled it back with a rope. Did some heavy sandbag carries and finished up with five rounds on the heavy bag. My energy levels have been high and my mood good. Good Sleep = Good Day
September 29, 20214 yr Start date 9/24 start wt 179.0. Goal is to be under 174.0 for 3 days in a row by 11/1. Current - 9/29 - wt 176.2. Exercise - Short but high intensity. 3circuits of push, core, pull. Push was 30 standard pushups, 10 diamond, and 10 spiderman. Core was 15 reps of weighted situps each circuit. Pull was 15 horizontal pulls each circuit. . Eating Breakfast - 2 strips bacon, banana Lunch - Wrap w/ chicken, bacon, spinach, tomatos. And grapes Dinner - Grilled hamburger patty (no bun), large salad Snacks - 1 soda, 2 slices of cheese. So my weigh in wt has droped from 179.0 to 176.2 in 4 days, but that's not really wt loss. I'm approaching what I call the empty belly wt. I'm eating less than I'm burning and no longer carrying 4 lbs of crap around in my belly. The drops in wt will become less frequent and smaller increments now.
September 30, 20214 yr 2900 meters this morning in the pool- longest workout to date. These swims are all drills: todays main set was 7x200 with 20 seconds rest between, 5x100 with 5 sec rest. This afternoon I went for a 3.5 mile trail run.
September 30, 20214 yr 5 minutes ago, AceWhite said: 2900 meters this morning in the pool- longest workout to date. These swims are all drills: todays main set was 7x200 with 20 seconds rest between, 5x100 with 5 sec rest. This afternoon I went for a 3.5 mile trail run. @AceWhite Wow you are kicking butt good job!!!
September 30, 20214 yr Squeezed in 3.5 mile trail run this morning before work. Thursdays are long work days for me- I teach a 4 hour evening class so glad I got this done early!
September 30, 20214 yr 21 hours ago, JustinHoot99 said: @Boo Great w/o. I like the emphasis on full body movements. Dan John is one of my favorite strength coaches. He emphasizes training movements rather than training muscles. Dan coined the phrase "Frankenstein workouts" to describe those regimens that treat the body as a collection of parts rather than the coordinated system that it is. I would go so far as to say all one really needs for a total body strength routine are the four core lifts: Deadlift, Squat, Overhead Press, and Bench Press. Farmer's Walks and Chin-Ups are a couple of fine supplemental exercises to add that really round everything out. Simplicity and efficiency are two of my favorite things in the world. Edited September 30, 20214 yr by Boo
September 30, 20214 yr I wish I felt anything about this, I do enjoy a good walk when it is not hot outside. I am ashamed to say that most of my walking is into the kitchen... K
September 30, 20214 yr Start date 9/24 start wt 179.0. Goal is to be under 174.0 for 3 days in a row by 11/1. Current - 9/30 - wt 176.2. Exercise - Tonight was my light nite so just a 1/3 mi walk. . Eating Breakfast - 2 strips bacon, banana Lunch - Wrap w/ chicken, bacon, spinach, tomatos. And grapes Dinner - Grilled hamburger patty (no bun), large salad Snacks - 1 soda, 2 slices of cheese, pear. My diet will be pretty close to the same for the next 30 days. The dinner meat will change some and an occasional treat at nite, but should look fairly similar every day.
October 1, 20214 yr Start date 9/24 start wt 179.0. Goal is to be under 174.0 for 3 days in a row by 11/1. Current - 9/30 - wt 175.8. Exercise - Strength w/o. 15 horizontal lat pulls 15 weighted situps 15 stone throws (Pick up 20lb rock, jump and press to throw high and out, repeat) 15 log flips 15 brake rotor clean and press . Eating Breakfast - 2 strips bacon, banana Lunch - Wrap w/ chicken, bacon, spinach, tomatos. And grapes Dinner - Culvers shimp basket. Snacks - 1 soda, Bowl of ice cream. Wt dropped in to the 175's this morning. But eating a little heavier today (culvers + ice cream) so probably back into 176's tomorrow. That's OK, I expect noise in the data and only look at the trends. Exercise was a nice full body workout. Plenty of full range of movement strength movements. I love working out in the woods.
October 2, 20214 yr Start date 9/24 start wt 179.0. Goal is to be under 174.0 for 3 days in a row by 11/1. Current - 10/2 - wt 175.8. Exercise - Strength w/o. 2hrs white water kayaking . Eating Breakfast - 2 strips bacon, banana Lunch - 1/2 chick/bacon wrap and a large brat (bad choice) Dinner - Pasta dish Snacks - 1 soda, Snickers, Bowl of ice cream. Eating was unhealthy and higher in calories than it should have been. Hopefully I burnt a significant amount of cal's kayaking.
October 2, 20214 yr 3 minutes ago, JustinHoot99 said: Start date 9/24 start wt 179.0. Goal is to be under 174.0 for 3 days in a row by 11/1. Current - 10/2 - wt 175.8. Exercise - Strength w/o. 2hrs white water kayaking . Eating Breakfast - 2 strips bacon, banana Lunch - 1/2 chick/bacon wrap and a large brat (bad choice) Dinner - Pasta dish Snacks - 1 soda, Snickers, Bowl of ice cream. Eating was unhealthy and higher in calories than it should have been. Hopefully I burnt a significant amount of cal's kayaking. @JustinHoot99 Boy I wish I had your motivation and determination good job!!!
October 3, 20214 yr White water kayaking sounds like a fun workout! Today was my long bike ride and banged out 50 miles in 3 hours- just over 16 mph. It was hot with a headwind last 20 miles luckily I planned and had plenty of water on board
October 3, 20214 yr I have had my arm twisted, my head put in a vice and been tasered and none of it has kept me out of the kitchen...but I have not smoked. I will worry about the weight later. I admire your strength!! K
October 3, 20214 yr 9 hours ago, Kris said: I have had my arm twisted, my head put in a vice and been tasered and none of it has kept me out of the kitchen...but I have not smoked. I will worry about the weight later. I admire your strength!! K lol on the kitchen. 10 hours ago, AceWhite said: Today was my long bike ride and banged out 50 miles in 3 hours- just over 16 mph. It was hot with a headwind last 20 miles luckily I planned and had plenty of water on board What kind of bike? Harley? lol Thats a lot of miles!
October 3, 20214 yr Start date 9/24 start wt 179.0. Goal is to be under 174.0 for 3 days in a row by 11/1. Current - 10/3 - wt 175.8. Yep, 3 days in a row Exercise - Stretching . Eating Breakfast - 2 strips bacon, banana Lunch - Skipped lunch Dinner - Pasta dish Snacks - 1 soda, Bowl of ice cream. Last 2 days were intense exercise, so just stretching tonight. I do a combination of static stretches and movnat mobility exercises. Edited October 3, 20214 yr by JustinHoot99
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