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

[IHateMyJob2004]

Part 2 was short lived:
http://forums.anandtech.com/showthread.php?t=2322178

Just got back from vacation so it begins. Start weight is in the 216-219 range.

I think I have my strength still but my stamina is gone. I am now realizing the power of being able to run 5 miles. Your body can really crank away at heavy weights for a good period of time.

This should be a good week but poker night is Friday night. That never ends well. Maybe I'll plan a running day into the schedule.

7/21/2013
Cals: 1416
Protein: 45

Cardio:
2 mile run (hot out so quit early)
8 mile bike ride
Burned about 800 cals I figure.



7/22/2013

Cals: 1261
Protein: 78 grams

Exercise: Leg day. Cut my grass in the back yard for about 10 minutes. Then did lower body weights. Working sets were (WEIGHTxSETSxREPS):
squat: 215x5x5
dead: 180x5x5
seated calf: 155x5x15
situps: 10x2x10 (should have been 5x10 but ran out of time)

NOTE:
I know I am low on cals for the first two days. I always start diets this way. Planning on 1600-1800 cals a day with exercise.

 

[IHateMyJob2004]

7/23/2013

cals: 1770
protein: 134 g

Exercise: Upper body weights

Notes: I can't lift like I did a year ago. Some of it is CNS. But going from a 155 pound bent over row to a rough 130 pound bent over row sucks. Form was OK but I had better form at 155. Stamina is shot.

Goal: I think my goal is to loose weight and increase stamina while getting back to where I was with macro lifts a year ago.

 

[IHateMyJob2004]

7/24/2013

Cals 1860
Protein 109g

Ran 2.5 miles

 

[DCGonzalez]

Focus on your upper body, let your body sweat even more.

 

[IHateMyJob2004]

Strange post above...... 1st post ever ... hrmmm .....

7/25/2013
Cals: 2222
Protein: 97g

Exercise: Lower body weights.

NOTES: Squats and deads were much easier than last time. Seems the CNS is getting used to heavy weights again. Stamina in general was much better.

 

[IHateMyJob2004]

7/26/2013

cals: 3682
protein: 109

exercise: none.

Poker night so beer and bad eating

 

[IHateMyJob2004]

7/27/2013
cals: 3211
protein: 102


Exercise:
Ran about 3 miles at a 10 minute/mile pace. Starting to realize that my GPS on my phone is not perfect. It undershoot distance by about 10%

Also did upper body weights. Stamina starting to come back.

Notes:
Even with all those cals, I think I was near caloric break even

 

[IHateMyJob2004]

7/28/2013

cals: 2260
protein: 80

exercise: lower body weights

Notes: Now that stamina is coming back, I started to increase weights all around by 5 pounds. I wish I did some situps in addition to ab rollouts since my running right now is mostly hampered by a weak core.

 

[Koing]

PLEASE EAT MORE PROTEIN.

80-100g for a man that weights 219lbs is INSANE.

Have at least 150-180g if you can't have 180-220g.

Koing

 

[IHateMyJob2004]

I always thought that that much protein was for people benching 350 pounds and squatting 500+.

I'm bulding back up and think I'll quickly plateau at:
bench: 195x5x5
squat: 265x5x5 (actually this is where i was at injury time and I think I could easily get to the 300s)
dead: 265x5x5 (same issue as squat with hitting my max)

That's the sort of weights I am dealing with. I though 0.5g per pound is where I want to be.

Also, not sure if I mentioned it but I am in a calorie deficit as I want to get bac kto sub 200 pounds. Hopefully I will get to the 180-190 range.

 

[Blackjack200]

Eating a little more protein will help preserve your muscle tissue while you're in a caloric defecit.

Why are you doing 5 sets across for deadlifts? If you cut it down to one, would that allow you to put more weight on the bar? I think if you could cut that down to a single work set and add 5 or 10 lbs to the bar each workout that would be very beneficial.

Maybe you have a specific reason, but 5 sets across for deadlifts is very unusual.

 

[IHateMyJob2004]

blackjack,

I am working on building back to where I was a year ago. Eventually I will move to 3x5. I might move to 1x5 eventually. I think last night I was using 210 pounds. Don't have my log with me or I'd tell you.

I'm in nor rush to get back to 265 or 275 or wherever I was a year ago. 5 pounds added per session will get me there pretty soon.

 

[Blackjack200]

Okay, just saw from your other thread that you're doing Stronglifts.

 

[IHateMyJob2004]

Ya, Stronglifts till I stall on everything then I am moving to 5-3-1.

 

[IHateMyJob2004]

7/29/2013
cals: 2343
protein: 91g

Exercise:
None

Should have lifted upper body but i was exausted and went to bed early.
7/30/2013 plan: run and upper body weights.

 

[Koing]

I always thought that that much protein was for people benching 350 pounds and squatting 500+.

I'm bulding back up and think I'll quickly plateau at:
bench: 195x5x5
squat: 265x5x5 (actually this is where i was at injury time and I think I could easily get to the 300s)
dead: 265x5x5 (same issue as squat with hitting my max)

That's the sort of weights I am dealing with. I though 0.5g per pound is where I want to be.

Also, not sure if I mentioned it but I am in a calorie deficit as I want to get bac kto sub 200 pounds. Hopefully I will get to the 180-190 range.

No. 0.5lbs is SUPER low on protein, you must be having a fair amount of carbs/ fats to make up your calories then. Please take at least 1g per 1lb of bw. You will be losing taking on that little amount of protein for your size. A small girl will be taking about 80-100g per day! How much protein were you taking pre cut? Or you wouldn't be able to gauge?

Do you know your macro split or you only track calories and not macros?

 

[IHateMyJob2004]

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.

 

[Blackjack200]

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

Protein is 4 calories per gram. So 150g of protein is 600 calories, leaving you with roughly 1,000 calories for carbs and fat if you want to stick to a 1,000 calorie defecit.

Foods that are almost pure protein:

Egg whites (get them by the carton at the store)
skinless chicken breast
protein powder

Also, low fat/no fat cottage cheese has some carbs, but calorie for calorie is a fantastic source of protein. Greek yogurt is good too, but not as good as cottage cheese.

 

[IHateMyJob2004]

Maybe I'll go back to my egg breakfast.

Getting to 100g is easy for me. It's jsut hard to get to 150. I'll work at it though.

 

[Blackjack200]

Do you have a membership at costco or BJ's or Sam's? You can get big bags of frozen grilled chicken breast strips. I used to weigh out 6 ounces on my scale and then microwave them and put some BBQ sauce (measured of course, 1 Tbs of BBQ sauce was only about 35 calories) on them.

Like anything else, you just need to develop a routine that makes it easy for you.

 

[Phanuel]

Also, low fat/no fat cottage cheese has some carbs, but calorie for calorie is a fantastic source of protein. Greek yogurt is good too, but not as good as cottage cheese.

Any particular reason to go low/non vs full fat?

 

[smackababy]

Any particular reason to go low/non vs full fat?

I'd imagine the full fat is much more calorie intensive.

 

[Blackjack200]

Any particular reason to go low/non vs full fat?

Yes, he's on a calorie restricted diet and fat has tons of calories. Same reason he's not eating hamburgers and pizza. Both foods have protein, but not enough to justify all the fat/carbs.

 

[Phanuel]

Fat is still only 4cal/gram though? But looking at the labels more, they aren't replacing the fat with carbs in most cases so I guess that's fine. The 4% I usually get just tastes noticeably better and all I lose is 1gram of protein per half cup. I'll usually eat 2 cups at a time and have to stop myself from eating most of a entire container in one sitting.

I can't find anything but 0% fat Greek yogurt in my local Safeway, so I'll need to stop buying it and just stick with cottage cheese.

 

[Blackjack200]

Fat is 9 calories per gram.

Yeah, it's fine to eat the full fat stuff. When I was cutting I ate 2% cottage cheese with a tablespoon of peanut butter (which obviously has a ton of fat).