Official Weight Loss, Running, Weight thread ... part 3

[IHateMyJob2004]

I'll play catch up on posts in a second

7/31/2013
cals: 2223
protein: 124g
NOTE: I think both of these number are a little high. Probably more like 2100/114. But this has to be my best guess because other days I probably under shoot.

exercise 1:
7 mile bike ride at 11 mph average pace. Did this on road with a mountain bike. Easily 500+ calorie burn. Probably closer to 600.

exercise 2: Did lower body weights. Increased weights for work sets by 5 pounds all around. Squatting and dead form was much better. Things are starting to come together. Probably a 400 calorie burn:

NOTE: I forget what it is called but I alternated 2 exercises that focus on different muscle groups when doing working sets. And started each one 2:15 apart (HIT style interval training). So I had 4:30 recovery time per working set. I might change it to 2 minute intervals because i was sitting around to much.

 

[IHateMyJob2004]

Typical day during the week:

Breakfast: nothing (sometimes whey beverage)
Lunch: salad
Dinner: whatever my wife makes ... I try to eat in moderation. Some nights it is "on your own night" and Brats (fatty goodness w/ protein) are a guilty pleasure of mine.

Late night: wheat crackers or wheat bread with a diet coke

I try to supplement 1-2 times a day with whey beverage. On occasion I have some trail mix at approx 2 PM.

I should fix breakfast.

Of course, eating out just kills me. Don't do that much these days though. To expensive to do with kids. But days like that are always bad calorie wise. And of course, poker nights are always 3500 calorie type nights.

YES my diet could be more strict. If anything, I need to eat something for breakfast.

 

[IHateMyJob2004]

8/1/2013
cals: 3,242
protein: 117g
exercise: none

NOTES: Crappy day. Just fell off the wagon at night. 8/2/2013 is off to a good start. Did a short run (2 miles) tha was more of interval style running where i picked the pace up for short 2 minute runs and walked for 1 minute. Tognith I plan oin doing upper body weights and more running.

 

[Koing]

8/1/2013
cals: 3,242
protein: 117g
exercise: none

NOTES: Crappy day. Just fell off the wagon at night. 8/2/2013 is off to a good start. Did a short run (2 miles) tha was more of interval style running where i picked the pace up for short 2 minute runs and walked for 1 minute. Tognith I plan oin doing upper body weights and more running.

It happens, don't sweat it.

I had about 17 binges (most were 5k or so, 5 were up to about 6.5k and my biggest was 8.4k)in the past 103 days (14 weeks and 5 days). I'm still down 5.8kg, 12.8lbs. It's about being as constant as you can. Early on it's harder and thats where I was binging on random stuff LOL. Dieting gets easier the longer you go and you just grind it out.

Koing

 

[Koing]

Koing,

I'm still trying to loose weight. Not sure how possible it is to take in that much protein and loose weight.

Anyway:
7/22/2013:
cals: 1654
protein: 104g

Exercise:
Running: 2.5 miles
Weights: Upper body weights.

NOTES: Easily a 1000 calorie deficit day. Today I plan on doing lower body weights. I will run 1-3 miles to warm up for weights, having a powdered whey beverage between the two and maybe a10 minute break.

Have a morning shake and a bed time shake. That is at least 75g of protein. I get about 1/3 of my protein from shakes. It's already expensive enough eating lean meats.

The problem with most people, is that they eat too much in terms of carbs. Carbs are easier to eat in terms of calories. You every try to eat 600calories worth of meat vs pasta, rice or potatoes? The more meat you eat the more you will feel full as well. But obviously if you eat 3000calories worth of meat you will get fat. It's just much harder to eat that volume of meat.

Go with 150g to start with as the black has pointed out. It's only 600calories and that leaves you with 1000 for carbs and fats.

Do you have a certain carb or fat split you try to aim for?

Koing

 

[IHateMyJob2004]

I don't aim for a certain carb or fat intake, I typically aim for "healthier eating". That means limiting junk food. Junk food these days at worse is Triscuits. Could be better, but they taste good and are better than eating Doritos. Some nights I'll even have some wheat bread as a snack.

Today I started of with a whey powder.

 

[IHateMyJob2004]

8/2/2013
cals: 3300?
protein: 110 g ?

Just guess on those.

Exercise:
Ran: 2 miles
weights: upper body
Ran: 1 mile (cut short because friends leg was cramping up early into the run)

8/3/2013
cals: bad (3500?)
protein: 80g (no idea)

Exercise: what is that?

8/4/2013:
cals: bad (3000?)
protein: bad (80g?)

Exercise: what is that?

So yes, a bad weekend all around.

8/5/2013:
cals: 1480
protein: 90g

Running: ran 1 mile at 9 minute*mile pace. 1.5 miles at 10 minute*mile pace
Weights: Upper body.

I'll work on impriving protein intake.

 

[Koing]

I don't aim for a certain carb or fat intake, I typically aim for "healthier eating". That means limiting junk food. Junk food these days at worse is Triscuits. Could be better, but they taste good and are better than eating Doritos. Some nights I'll even have some wheat bread as a snack.

Today I started of with a whey powder.

My bro and my mate Dan they don't track macros either. Dan use to but he has given up tracking macros. He just eats healthy and my bro tracks total calories only.

Man, can't remember the last time I had chips/ crisps

I did destroy a pizza about 11 days ago. It tasted AMAZING. First real pizza in 17 weeks! I had a budget late night pizza at a stag weekend and it was sooooo disappointing . Then about 6-7 weeks ago I made my own pizzas from good pizza dough and it was also very good.

Koing

 

[IHateMyJob2004]

8/7/2013

cals: 1984
protein: 98g

Running: Ran 2.5 miles at 10 minute*mile pace. Best part isthat I did so without stopping. Almost back to that 3 mile run!
Weights: Started to do lower body when my son woke up. Tired anyway, I quit after my first working set of squats. Will do lower body weights today (8/8/2013).

 

[IHateMyJob2004]

8/7/2013
cals: 2860
protein: 130g

Exercise: none.

And 8/8 is going to be bad. Hopefully I get some exercise in atleast. Saturday is a roller hockey tourneyment so that should be a killer calorie burn.

 

[IHateMyJob2004]

%^*( ^&#*$( !$()$

So, I got lazy. Then I got sick.

So, I was in a 215-220 pound weight range. Got VERY sick two weeks ago and dropped 3 pounds. Probably 4 days where I took in 500 cals a day, if that. So, now a week ago I was in the 212-217 ballpark. Since then I lost two more pounds. Summary of what I remember:

8/31/2013:
Ran three miles

9/1/2013:
Ran three miles

9/2/2013:
Ran three miles

9/3/2013:
Cals: not bad (this is today. Tommorrow I'll start counting)
Weights: lower body (didn't do much other than realize how out of shape I have gotten.
Note: Might run 3 miles tonight.

GOAL:
Iron man like hockey tourney at the end of the month. Need to get my cardio back. Might even try to get a 5 mile run in even thouh 3 is real tough right now. Going to lift upper/lower splits but I intend on getting hardcore with lower body for hockey.

 

[IHateMyJob2004]

9/4/2013
cals: Oh brother .... 2844
protein: 158 (I think this is closer to 130 but fitday reports what it reports)

exercise: Upper body weights.

So, not the best day. 9/5/2013 should be good as I actually have a salad for lunch.

 

[IHateMyJob2004]

9/5/2013
cals: 1965
protein: 137 g

Exercise: Did 2 mile bike ride as warm up (150 cal burn) before doing lower body weights.

 

[shadow9d9]

You need to work on consistency... I know it is hard to be around people, parties, and games without being "normal," but it'll help so much...

 

[IHateMyJob2004]

Yup, my consistancy sucks.

Yesterday was awesome till I went to my neighbors house to watch football. beer+food. After a day of good eating and exercise.

 

[smackababy]

I always have to be extra vigilant during the week from Sept. to Feb. due to Sunday and Monday nights. =( I try and cut a bit more each day to help make up for the football games.

 

[shadow9d9]

Yup, my consistancy sucks.

Yesterday was awesome till I went to my neighbors house to watch football. beer+food. After a day of good eating and exercise.

The way dieting has worked for me is that once I hit a bottom, I have to keep hammering away at it to keep dropping. If I break my diet, it bounces me back up and then it takes me time to get to the bottom again, and then I'll have to push the bottom. It is incredibly difficult, but I try to do an all or nothing diet. I rather get it over with as efficiently as possible, to see results, and then use that as motivation.

Luckily for me, I work at home, so I don't get exposed to people eating 'good' food all around me.

 

[IHateMyJob2004]

Ya, usually two good weeks will give a real 4 pound loss for me. My problem is that I usually go for about 4 days then stop for 3. And do that sort of weekly pattern. Weight can be lost doing this suffice it that alot of exercise is done.

I have been running more than ever though due to my end of month hockey tourney. Today should be good. I ahd a glass of milk so far. But ran 1 mile as a warm up then did some weghts. I plan to do the same later tonight. But get a full workout weight wise done.