What did the chiropractor do to break your ribs? Was it just a routine adjustment? I'm starting chiropractic school next fall so I'm really interested in what happened. I've cracked a few two ribs two different times so I know what you are going through. It took two big hits to crack mine. I just remember it hurting every time I breathed and laughing was a killer.

Yeah, just an adjustment. It was in my upper back and I wasn't really ready for how hard he was going to push. It hurt instantly. I thought it was just a muscle but it kept getting worse so I went to Urgent care to have it Xrayed and it's a tiny fracture. I also have some muscles torn (intercoastal). The Chiroprachter is pretty cool and i'm not mad at him or anything. I am going to stop by tonight and he's going to wrap me up to help with the pain.

I had a neck injury years ago and every so often I need to see one so that I can turn my head pain free. This guy is actually my favorite and pretty good which is why it's surprising it happened.

LAst night I just did running and stretching. Wanted to get in 2 miles so I set the treadmill to counting laps and I did 1 lap at 4mph, 1 at 4.5mph, 1 at 5mph, 2 at 5.5mph, 1 at 5 mph, 1 at 4.5mph, and 1 at 4mph. It took a total of 25 minutes to do and I was very stoked to get 1/2 mile at the 5.5mph. I ended by doing a bunch of stretching and some ab work. I have been neglecting the abs in recent weeks, as I have been just trying to get in as much running, cycling, and swimming as possible.

I am going to do some trail running tonight so that should be great. I am going to do the same trail that we did last time so hopefully the time can improve a little!

Make it happen. Kudos on the run last night.

I've been doing pretty good since taking a three day break from lifting over the weekend. I managed to get a run in on Friday then took Saturday and Sunday off. I lifted lower body and abs today and Monday. Yesterday I lifted upper body for an hour and fifteen minutes. It was 65 degrees so I went for an eight mile run in 70 min. I'm a little sore in the chest from yesterday and my legs can tell that I went on a long run yesterday. I plan on running 2 to 3 miles today at a slow pace to recover.

I started counting calories on Monday. I'm aiming for 2,500 calories a day and 200 grams of protein. I think this is enough for a clean bulk, not totally sure though.

Nice.

First, I love that everyone's keeping up with workouts and improving.. I think someone else mentioned this not long ago, but it is pretty motivating to see you guys always posting about how well you're doing, so keep it up. (this excludes Mr. Mexico, get your ass to the gym old man!)

Today was ridiculous, I was tired when I got to the gym (I slept in til 10:30, then started my workout at 11:20), but ended up doing great at increased weights. I sweated more today than in any other session and it felt pretty great.


We did another official weighin thing today, so to compare to when I first went in on March 18



Today
Weight: 214.6 lb
BMI: 29.9 (which takes me out of being OBESE!!)
Fat %: 25.3
Fat Mass: 54.21 lb


I still think the Fat Mass #'s are messed up (probably from doing a 20 minute warmup before the weighin today) because I don't know what other weight I'd be losing.. I'm gaining muscle.

My goal was 210 by May 29, I'm changing that to 205.

I doubt that's enough calories. They say to eat about 500 above maintenance, and if you are working out hard enough to build muscle, I doubt that you are only burning 2000 calories a day. I'm not a pro or anything but that's what I've read. Check you BMR here, then use the Harris-Benedict equation to figure out your maintenance level here, then add 500. I'm still trying to lose fat, so I'm not to the bulking stage, but if I were I'd need to eat like 3800-4000 calories a day. If I ever get to that stage, I don't know how the hell I'm going to eat that much "clean" food since I now eat about 1700 calories and I'm rarely hungry. GL

Ya, 2500 calories a day is almost certainly not enough if you're bulking. How much do you weigh, how much are you hoping to weigh?

I calculated my BMR and it is 1809.24. I said I was very active and it gives me 3,120.939 calories to maintain my weight.


I'm 5'11" and weigh about 164 pounds. I don't really care about reaching a certain weight. I am just focusing on how much I need to eat to get the full benefits of my workout since I'm lifting for at least an hour 6 days a week. I've put on 8 pounds since the middle of January and I probably have only averaged 1800 calories a day. This is mainly due to the fact that I am a college student and can't afford food. I don't eat fast food so I have a hard time reaching a high number of calories. The only way that I could imagine eating 4,000 calories a day would be to eat spoonfuls of peanut butter all the time.

Ya, I'd say like 3.5k-4k a day, also I eat peanut butter out of the jar, it's nice.

is there some sort of online resource with all major beers listed with their calorie contents and alcohol contents listed out? boy I sure hope there is, cause that would make me ever so happy.


god I just love peanut butter so much. it really is just a great, great food.



I haven't posted in here in a while since I've been at the BEACH for the beginning of the week so I couldn't work out. but I got back home at like 2 today, unpacked, and got in a nice little lifting session this evening, so that's good. it's kinda nice to have time off of work to really take your time in your workouts and work even harder than you usually do. little more difficult to get motivated, but once you get going.




oh, and mexico? if you don't post in here by tomorrow at 8 p.m., I'm coming to florida and going izzy mandelbaum on your ass.

I feel like I'd get really fat if I ate that much. Here is what I've had today. I'm short on calories so I plan on drinking a whey shake in an hour, 260 cal, then a cup of cottage cheese before bed 300 cal

Breakfast:
1/2 cup oatmeal- 150cal
1 cup honey nut cheerios- 147 cal
2/3 cup skim milk - 58 cal

Post work out
5 g creatine
2 scoops whey 230 cal

Lunch:
3" gayla apple - 95 cal
can of white chicken- 120 cal
5 onces ham - 226 cal

Dinner:
half a bag of frozen mixed vegetables- 150 cal
ham sandwich on two pieces of whole grain bread- 336 cal
3" apple - 95 cal
2 tbs natural peanut butter 190 cal

This has me at 1820 calories then after my shake and cottage cheese tonight I'll be at 2380. I struggle to get anything higher than this.

Maybe


The formatting is all screwed up at the moment but I've been there when it's been fine before.




All aboard the pain train.

Did 35 minutes on the bike tonight at an average of 100 at level 6. Over 10 miles I think. Sweated a ton. Felt good.

wow, I'm 6 feet tall and can't remember that last time I weighed 164. I think I was in grade 10 maybe? lol.




wow, you don't eat much at all. why don't you eat eggs for breakfast? and maybe some more meat at dinner time? I think it would help a bit.

What's fat mass? basically all the fat weight? so, if you lost 40 pounds of fat then you'd be 174, with 14 pounds of fat and less than 10% body fat and fairly cut?
I guess I'm prob around the same too then. some days, I just want lipo.

Went for a walk/jog today and about 2 miles or so, my groin totally cramped up and I limped home. So that was fun.


oh and Sal, here you go

Real Beer Dot Com

Yep.

dude, eat some eggs for breakfast, seriously. you also need a snack between lunch and dinner, like a protein bar or some nuts (haha!) or cheese or something.


you think you're better than me?


awesome.

Not necessarily, but my son thinks I'm the #1 Dad.


(That link I posted sucks. It worked like two days ago.)

Trail Running last night. Finished in 48 minutes. This time I didn't have to stop on the up hill portion so that was an improvement. I haven't lost much weight in the last week, but I look better in the mirror ... so that is a plus. I am thinking I should have taken a picture of my fat ass before I started all this so I could easily compare. Oh well, tonight I have softball and then I am going to swim.

I forgot to write the times I ate. I ended up eating 8 tbs of peanut butter through out the day and ended the day at 2,600 cal. I don't think eggs at breakfast will help me get any more calories unless I eat oat meal, cereal and 3 eggs.

I'll try to add some red meat to my diet. That should give me a few hundred more calories a day.

Just finished my upper body workout. It was one of my better ones. It was one of those days where you want to be in the gym and don't want to quit when you're done. That doesn't happen too often.

Disclaimer: This post has nothing to do with working out. It also has very little to do with healthy eating/living.

Preface: I am a nerd.

Assumption 1: People drink to get drunk.

Assumption 2: People who drink to get drunk don't care how similar to water their beer tastes.



The talk of MGD 64 earlier in the week got me thinking. Miller Lite has always been pretty damn close in terms of calories and carbs to the first lo-carb beers like Ultra and Select. So I got curious.

MGD 64 has 64 calories, 2.4 grams of carbs, and is 2.8% alcohol (per 12oz serving).

Miller Lite has 96 calories, 3.2 grams of carbs, and is 4.2% alcohol.

Michelob Ultra has 95 calories, 2.6 grams of carbs, and is 4.1% alcohol.

Budweiser Select has 99 calories, 3.1 grams of carbs, and is 4.3% alcohol.

So let's say 12 beers will get a person to their desired level of inebriation. You would have to drink approximately 18 MGD 64's compared to 12 of any of the others to consume the same amount of alcohol. And one of these isn't even a "lo-carb" beer - it's Miller Lite and, say what you will, it does have more flavor than Ultra or Select (I don't know about MGD 64).

In consuming 18 MGD 64's, you will also consume the exact same amount of calories as 12 Miller Lites, 36 fewer calories than 12 Bud Selects, and 12 MORE calories than 12 Michelob Ultras. You will consume 4.8 MORE grams of carbs than 12 Miller Lites, 6.0 MORE grams of carbs than 12 Bud Selects, and 12.0 MORE grams of carbs than 12 Michelob Ultras.

The exact amount of alcohol you consume in 18 MGD 64's compared to 12 of any of the others is virtually identical.

So if you're wanting to get tanked don't think that drinking MGD 64 will be any healthier for you than drinking Miller Lite or its competing lo-carb beers. Also, if you're in a bar and spending about $3 per beer, you'll spend almost $20 more.

That killed enough time that I can leave work now.

Been back in the gym semi-frequently this week, planning to continue it to get back down to my "playing" weight of 190ish. I'm sitting around 230 right now. The last time I did this, I went from 260-270 to 195. This time I don't plan to go as extreme (I ate no cheese and drank no alcohol for almost 6 months last time, which isn't at all sustainable).

yeah that's what I mean, that's exactly what I do. every morning, 1 whole egg, 2 egg whites, a bowl of oatmeal, and some sort of meat on training days (turkey bacon, ham slice, stuff like that). it's a big breakfast, but it's damn good for your, and eggs are really good and cheap muscle builders.


you're a nerd? I wanted the website so I could start building a spreadsheet to compare all of the beers that I may ever drink and come up with a formula for the best beer for each drinking situation I might find myself.



and it looks like mexico has about 46 minutes before I start shopping for plane tickets.

I'm purposely avoiding the gym so you'll come down here, and we'll do a crazy workout plan that will culminate with us running on the beach and embracing in an extra long hug as the waves crash upon us.


I mean, you saw Rocky III, how great does that look? NO PAIN. NO PAIN.


Next week I'll fire it back up?

I've had the most miserable two weeks or work and I'm letting it affect my diet and workout plan. Bright side, I weighed myself yesterday and I'm still pretty stable. Although, I ate badly for dinner last night and tonight. Sigh

ALL YOUR STRENGTH. ALL YOUR POWER. EVERYTHING YOU GOT. RIGHT NOW.

Your spreadsheet will inevitably out-nerd mine but for the brief time I spent coming up with those calculations, my spreadsheet was not to be trifled with. I actually began to create a different one with every intent of trifling, but thought better of it.


I ran 3.5 miles tonight in just over 25 minutes and was very happy to find that I was really fresh at the end of the run. I would have kept going, but some silly person needed help moving a piano (yes, a bitchingly heavy piano) and I was on a deadline. I thought that I would be off tomorrow and Saturday but it's snowing like a bastard where I am and my plans of being away for the weekend may have been compromised. If that's the case, oh well, I'll be back in the gym for the next two days.

If you ever, and I mean EVER, phrase a statement in the form of a question just to garner sympathy in here again, I will...just...explode all over your face. I don't think you want that.

Get back at it.

Incorporating some different O-lifts into a modified 5x5 routine that I've been doing for a while. Have increased cardio quite a bit as I am training for a couple 5k's and hopefully a half marathon later on this year. Results have been pretty decent so far.

little 5x5 bro? what lifts?

how's that aura?

Cleans and push press, I really like some of the Crossfit stuff. The aura is glowing brightly. How have you been? Back in school or traveling?

I think I will make this space my personal workout log.

it's not hard to get burnt out every now and again. I do quite often. best thing I've found to do is to recognize it, and just take the week off with the promise that you'll start back full steam on monday, possibly even with a new routine. new routines help you get back into since it's kinda like starting over, and you have new interesting stuff to do instead of the old stuff that got you burnt out in the first place.


also, now I will be using my inevitable visit to florida to share an embrace on the beach as a carrot to dangle in front of you to keep you motivated. you must lose 20 more pounds, by the end of june no less, before I will make the trip. just imagine my chiseled chest and bulging forearms and you'll be exercising like THAT.


well just to calm your fears, my nerdiness is only surpassed by my laziness, so I doubt I'll ever get around to building that spreadsheet. at least not while I'm off of work.


oh, sunny with a high of 74 today here. fyi.

I think we might get there by June.

Had a softball game last night and then went and swam laps for 30 minutes. At the end of the session, I jumped out of the pool and did 15 pushups the jumped back in the pool and did 50M as hard as I could. It was a nice way to end.

I am taking today off as I need a day to rest. I was in the gym or running M - Th this week. I will probably have a little session tomorrow. Take sunday off to Golf and then back at it on Monday.

I feel like this is the best place to put this and I wanted to share my awesomeness:


went to myrtle beach the first part of this week and did some shopping while I was there. picked up a new pair of boardshorts since my old ones don't fit. the waist size you ask? 30. 30 freaking waist. what am I, 12? jesus. bad part is I still have a little hangover gut on top. shit just won't go away.



related question: what the hell are you supposed to wear under boardshorts? tighty whities? a jock strap? commando? this perplexes me to no end.

That's a pretty awesome week. Keep it up tomorrow.





First, board shorts actually have waist measurements? I have a few pair but just assumed they were S, M, L, etc. Anyway, I feel weird complimenting you on your tiny waist, but nice work.

When I wear board shorts I usually just go with a pair of boxer briefs underneath, since that's what I wear all the time anyway. One pair I have has that stupid mesh underwear in them so I have to go commando in those.

TASTE THE HAPPY DOLFAN, TASTE IT.


and yeah, I think boxer briefs are probably the way to go, but the problem I have is that boardshorts are meant to ride a little low, no? and it seems like it would be pretty uncouth to have the top of your boxers showing. at least I've never seen anybody like that. makes me think most people go commando, but man, that's just too open for me. I mean what if a shark swims up there?

I usually go commando or wear boxers with board shorts. If I'm feeling really cool I'll color coordinate my boxers with my board shorts. I fell a little strange going commando because my board shorts ride a little low. I fell like I'm showing off my pelvic area, that's a good thing right?

I just did an awesome lower body and ab workout. My legs feel like jelly but I'm going to try to go for a run since it's so nice outside. We'll see how it goes. My goal is 10 miles then I'll take tomorrow off to recover. I'm sure I'll ruin my good workout day by binge drinking tonight. Oh well, gotta have fun right?

I was going to try to find an actual picture of Gob trying to get Michael to lick his face but I really didn't want to do an image search containing the words "micheal", "lick", and "gob" so I came up with this random AD picture instead:




I don't mind having the top of my boxers showing because I don't mind being uncouth.

Legs feel like jelly + goal of a 10 mile run = I hate you

Nice job, though.

Just remember, don't drink MGD 64. It's a farce.

Compression shorts under boardshorts ftw, or commando.

I think I'll just go with commando then. I mean after all, the ladies are gonna wanna get straight to the dong AMIRITE?

Now With All Due Respect ... Boardshorts have to be commando ... or you look like a tool Remember I said With All Due Respect so that means I can say whatever the hell I want to say.

Really though it is just a matter of comfort. I find it impossible to be comfortable when I wear anything under my boardshorts. but I was raised in Hawaii and I surfed all the time so I got used to that style. If you need to wear something and it is comfortable then go for it.

And yes ... chicks immediately go for the dong! At least in my experience.

Also I haven't had a 30 waist since I was 15. I used to be happy with my 32 ... my boardshorts now are 34! Hoepfully one day I can be back to the 32's.

Commando is great if you have those lines that slant down from your obliques to your pelvic area. It really draws attention down there. It's great to show off right after you get out of cold water.

ok, you were raised in hawaii and you currently live in san diego. I will be going with your suggestion, shark or no shark.

I'm not even into the 38's yet, so **** you all.

Did intervals? on the cardio today.. where you go slow then fast then slow then fast, it was pretty brutal but I managed.

Next thing you'll tell me I shouldn't be wearing socks with my sandals.




Nice.

I'm looking forward to doing intervals at the track when the weather is nice enough. And by that I mean I look forward to doing one set of them and remembering how much I hate them.

Wait I thought we were about the same size. How are you not into 38's yet? Aren't you 5'11" and 216? I'm 5'11" and 217 and I can fit into 34 boardshorts. Of course I do have a large back from all those years paddling and swimming when I was younger.



OH NO! Fashion Police where are you!? Seriously though ... I wore that one time because it was "chilly" and my wife still hasn't let me off the hook for that one. Apparently you can't "be comfortable" in San Diego ... but that is a different story!