I have been setting mid goals, Since May of 2008 I have lost 120 lbs but the last 50lbs was in the last 3 weeks due to my surgery. I feel better but the last 3 weeks were way too fast. With that my vitamin and minerals got way out of wack which landed me a 2nd 3 day stay in the hospital. My Ca, mg, Phorphus, K+, vitamin D, and B12 where very low so now I had to double up and even triple up some of those supplements. I had to almost restart my muscle rebuilding again due to the fast weight lost. My mind is set and I plan to keep the exercising plan going this time. I also find it better with the 6-8 small mini meals a day. One thing is I do plan once a month to treat myself as well, to treats like the beer or drinks, with the odd piece of pizza and 2 wings lol. I totally gave up my sweets which is a biggy with me. I will stick mainly with my fish, chicken and veggies but will have 2oz of steak once every 2 weeks. I will do cardio everyday. Work on my upper body muscles on odd days and lower body muscles on even days. With adbs as much as I can. That's the plan for now. Of course it will change as needed. The days I do my 2-3 hours swims in the summer will also take some off the weight training I do out of the picture.



wtg Ray

Sorry to rain on your lazy parade:

I think my opportunity to be an NFL running back is getting smaller every day, so I'll just stick to doing one-seventh as much as Herschel and try to be content with that.

Is this because of the surgery that you can't eat steak? Steak isn't bad for you. 2 ounces has what, 150 calories? There is saturated fat in it but that's not too bad. People get fat off of the sides that go with the steaks, not the meat itself.

I'm sure genetics didn't hurt either. That routine isn't practical for the average person, let alone most athletes. Strength training/barbell training is, however.

nice job!



i think she got her stomach stapled and that's all she can fit in there.




that herschel dude is somthing else. it would prob take doing situps for an hour straight to do 2500 of them.

I couldn't work out that late at night after a long day either. I have to do it in the morning and well, I have to work out. It's really a no excuse mode that I get into in and then after a while I just really look forward to it.

Get up in the morning earlier and have your clothes, bag, food whatever packed. Grab a cup of jo and head to the gym. 20 minutes for cardio 40 minutes for weight days. Do whatever on the free day. After a while you won't want to miss and it will become a rountine that you can't live without. You feel soooo much better all day after working out, you eat so much better and well, the sex gets better, lol. It's a matter of getting started and not making excuses.

I love steak, rare especially rib eye but I do need to keep the fat well trimmed and not fall back into a bad pattern lol. I use to have a big steak at least once a week, it was my favorite. We will see how it goes like the doctor says I may need more calories as I exercise more and as my metabolism increases. Just starting half way between puree foods and soft foods. I can't wait to actually have some real meat again, without having to minced the shit out of it.

The worse part of it is I am a great cook now, I am focusing totally on low fat cooking instead of the rich fancy stuff that I use to cook for my family and friends.

I've never done any research of my own so this could be false, but I've heard you need at least 30 minutes of cardio to really get anything out of it.

my trainer also said at least 20-30 minutes of on and off pacing with 2 periods of running in between. his goal for me is to get me running 2 x 5 minutes in 30 minute work out with the pacing. hahaha maybe in 6 months lol

he got me doing a slow start up for 2 minutes then bumps it 2 levels for 3 minutes drops it 1 level for 2 minutes, ups it 2 levels for 3 minutes drops it for 2 minutes. then I do a run for 3 minutes back to level 2 for 3 minutes. by time I am done I am soaked, there isn't a dry spot on me. I haven't made the full 3 minute run since surgery. He is brutal.

The standard is typically 20-45. It's probably important to note that the 20 minutes isn't at a leisurely pace, it should be moderate-intense.

WHAT?

I should look into that.


5k tonight, 22 minutes. Less energy than I had on Monday, but that's to be expected.

Had beers tonight too, **** your couches.

I suggest adding these in with your running; Hindu Push up; http://www.youtube.com/watch?v=NcW61Bb8uOo...feature=related & The Hindu Squat; http://www.youtube.com/watch?v=jPSVpo4mzNI...feature=related You'll get a full body workout in two Complex exercises. Text info and description; http://www.cbass.com/Furey.htm

I do think you have a good thing going in regards to running. Perhaps kettlebell training might be something more suited to you. Excellent source of Kettlebell info; http://www.artofstrength.com/

Highly recommended; http://www.amazon.com/Starting-Strength-2n...9162&sr=8-1

For those interested in kettlebells. This is Awesome; http://www.artofstrength.com/OnlineStore/U...60/Default.aspx

10 min bike warm up - 3 miles
2 min cool down - .4 miles
Total - 3.4 miles


All machine upper body work out (except the curls)....most of which I don't know the "real" name of....
3x10 bench
3x10 rows (seat doesn't move)

3x10 pull down thing
3x10 military press

3x10 curls with dumb bells
3x10 tricep push down with the rope thing with the rubber stops on the end


So....yea.....just a little sore today, we'll see how I feel later today/tomorrow morning. I really need to write the weights down as I'm doing them, instead of just trying to remember what I did the last time.

Well I went last night. Didn't do that much just the bike. 35 min lvl 5 in between 90-120 RPM's. I don't think I ate well enough to have the energy as it was rougher than usual. No workout today and will attempt an A.M. workout tomorrow.

I might have had a beer or ten while watching the Nuggets game last night.





I'll look into that stuff today since I generally don't do anything at work. I've got a friend that is all about kettle bell training. He's in ridiculously good shape, so it obviously works.

don't mention beer's I have been craving one for weeks, either that or a Tequillia straight up after the beer. apparently I have been told that because of my surgery I may not be able to tolerate the alcohol that it will hit me easier which sucks. I am one who could drink most under the table, now I been told 2 drinks could put me under the table.

yesterday I did a 2nd walk of 30 minutes which sent my sugars super low. My trainer today did a small work out with me and lectured me on doing other workouts at home. As I have been doing some weights at home as well. I also got a lecture over the phone by my doctor of pushing hard too fast. He is now doing blood work twice a week on me, and wants my dietican to up my calorie level as when I was weighed in I lost another 5 lbs. The one good thing my trainer did say is he is noticing the muscle mass change on me as well an increase in my strenght. weeeeeeeee

I've never understood people bragging about how much they are able to drink. I suppose it's a pride thing. Personally I would love if three drinks got me drunk and six had me puking. Just think of the money and calories I would save. I can't drink a lot but it takes 8 or 9 for me to get drunk. I could save 350 calories by being a light weight.

Just finished my last lifting session until after my race Saturday. I plan on running 1.5 miles this afternoon then taking tomorrow off. I've never really worried about nutrition the night before a game/race, but I plan on eating pasta tomorrow night. I still haven't decided what would be best to eat before the race. I'm thinking a cup of oatmeal and a few eggs two hours before the race should be good. Does anyone have any better suggestions that that?

I agree with the bolded part.

Also, I am interested as well to what others would recommend to eat before a race. I am eating pasta as well the night before, but am unsure if I should just do that and rock out the race ... or have something in my belly a few hours before hand.

Yesterday's workout, been lazy about posting my last few workouts. BJJ everyday + working out is having me very very sore the next day. This is probably what it feels like to be old.

Squat
1x5x185
1x5x185
1x5x225
1x5x275
1x5x315

Bench
1x5x185
1x5x185
1x5x205
1x5x225
1x5x255

Deadlift
1x5x205
1x5x225
1x5x255
1x5x295
1x5x345

Weighted Chins
Hanging Leg Raises

Had BJJ for an hour @ 4.

yah, I'm proud I can drink a lot but I shouldn't be I guess. i'd def save money and would be slimmer if I didn't drink so much.





So, you are basically a powerlifter eh? Everytime I read what you've done, even though I've seen it b4, i'm impressed. I can comfortably bench 205, squat 195 and deadlift 225 for reps. Got a long way to go to reach your monster weights.

the days before I became a nurse and I worked as a paramedic we use to have a big race in the Falls a 26 km race. The runners would eat high protein in the morning of the race, Oatmeal laced with nuts and yogurt. Peanut butter or cheese again a great protein source. Make sure your using a protein whey as well to supplement and keep extremely hydrated. Drink electrolyte waters rather than juices during the races. Juices can dehydrate you during a race. The night before pasta's for sure, and meat or fish proteins with it. Snack time nuts or soya proteins and peanut butter or cheese. If you become dry, as not sweating, cramping muscles in legs or stomach your not drinking enough and possible heading into a heat reaction if it's warm out. good luck guys

Oh with the drinking that was when I was younger now a days it's a few beers here and there and some shot's but nothing like when I was in my 20's lol. I do like my beers when I play poker with some friends or when I am away on vacation.

The bolded part doesn't make sense to me. Protein isn't digested quickly, isn't it generally better to have carbs before the race? I'm not sure, maybe dolfan or somebody else on here that's good at running could chime in.

I'm not qualified to answer, but I was thinking about this the other day, and I think that since carbs are digested and turned into energy quickly, they would be good immediately before a race for the initial phase. Protein is digested slowly and therefore would increase stamina for later stages. I could be way off though, but that's what made sense to me.

I just love to workout/maintain a really good quality of life. Nice numbers yourself.

personally I love cake. and pizza. and lethargy.



unfortunately I hate that feeling of sitting down and feeling my gut hang over my pants and feeling that GOD AWFUL metal belt buckle in my gut skin.


seriously, it's at least like 30% of my motivation to work out.


edit: which I didn't do today. was so sore this morning that I couldn't even barely spin the pedals on my bike, I guess from going really hard with my bodyweight cardio session thing last night. then had such a stupid ridiculous day at work that there was no way I could work out this evening. hate it, but oh well.

yah, i don't think having to digest during a race is a good thing. again, I'm not 100% sure but I've heard of carbo loading but not protein loading, especially right b4 a race?



haha thx. you're a lier but i appreciate the sentiment. A beast and a nice guy.



yah, i love the bad stuff too

I think your pants are too tight.

I guess I'm a conformist and cave to social pressure far too easily. I mean, if hot women were into moobs and guts, I'd be fine with that route. However, they want the full meal deal and since I'm "hungry" a brotha has got to eat.

You should start posting your workouts here because if you don't I'm probably going to start e-shaming and harassing you.

My brother's brother- in- law has been running marathons for over 30 yrs to keep fit, we talked about this before and he told me about the proteins only because it does burn slowly and last longer but he mixes in some carbs with it to give him a fast start as well like chocolate milk and oatmeal.

But I also decided to do some research here some info

http://www.therunnersguide.com/runningthemarathon/

The pre-race meal is a very important part of a successful marathon. This is important because a marathon is an event which is very taxing on the body and is also an event which requires a great deal of energy. Most marathons begin relatively early in the morning which means a breakfast meal is typically the type of meal marathon runners consume before the event. This meal should be substantial enough to provide the runner with an adequate amount of energy but should not be heavy enough to cause the runner to be uncomfortable during the course of the run. Many runners find a meal which consists of mostly carbohydrates to be an ideal pre-race meal; however, other runners may prefer to consume a more equal mix of carbohydrates, protein and fat before a marathon. A meal consisting of a bagel and a banana seems to work well for many marathon runners but some runners are capable of eating a full breakfast including eggs or pancakes before a marathon. Experimenting with different pre-race meals should be part of the training process. The runner may wish to try a few different breakfast options before various training runs to help him select a meal which provides him with a sufficient amount of energy but does not upset his stomach. The pre-race meal should also include a fair amount of liquids. Water as well as electrolyte replacement drinks are typically good choices for most runners but again other runners may prefer milk, coffee or even flat soda before a marathon. Again, the runner should experiment with different beverage options during training.

Remaining hydrated throughout the course of the marathon is another very important issue for first time marathon issues. In many ways this issue becomes more important for novice runners than it is for elite athletes. This is because many novice runners participating in their first marathon take substantially longer to complete the marathon than more seasoned athletes. This additional time on the marathon course means the runner is exposed to the elements for longer, is expending more energy and is losing water through sweat and respiration for a longer period of time. This additional amount of time puts the novice runner at an increased risk for dehydration. Most marathons provide aid stations throughout the course which provide runners with water or electrolyte replacement drinks. Some marathons may offer both water and electrolyte drinks at every aid station and may have aid stations as often as every mile while other marathons may only offer electrolyte drinks at certain aid stations and offer these aid stations less frequently.

First time runners are advised to drink water or electrolyte replacement drinks at every aid station whether they feel thirsty or not. This will help to prevent the runner from becoming dehydrated. The runner may not consume a full glass of water or other beverage at each aid station but should consume at least some of the liquid. The runner should also be careful to avoid consuming too much water during the course of the marathon. Drinking too much water can result in a couple of different problems. The least serious problems which may occur include the need to urinate frequently as well as bloating. However, a much more serious condition can also occur. This condition is known as hyponotremia and occurs when the salt content of the blood becomes diluted and may impact the function of the muscles, heart and brain. To avoid this problem, first time marathon runners should be sure to consume electrolyte replacement drinks throughout the course of the event instead of only drinking water. First time runners are advised to familiarize themselves with the replacement drink which will be offered on the course to ensure they are accustomed to drinking this beverage while running. This is significant because many runners find food and beverages taste differently when they are running so it is important to be sure you can tolerate the replacement drink while running. If you are unable to do so it may be necessary for you to carry your own supply of replacement drink.

Eating during a marathon is another aspect of marathon running which is often difficult for first time marathon runners. Those who are planning to participate in their first marathon should practice eating while running and should experiment with different foods to determine which foods are most palatable while running. Foods such as bananas, jello and pretzels as well as energy replacement bars and gels are commonly offered at aid stations during marathons. However, runners may wish to carry other foods which they find to be helpful during running. This is largely a matter of personal preference. Some runners may prefer to have a peanut butter and jelly sandwich while running while other runners may find other types of foods to be more appealing during a marathon.

nah it's just the way it hangs over. it's mainly just a obsessively stupid psychological thing with me though, like when I was a kid, I went through like a 3 year phase where I wouldn't wear jeans, just pants with elastic waists, because I HATED the feeling of the little space that's created in the back of your jeans when you bend over. couldn't stand it. I'm not normal.


yeah you gotta give the honeys what they want that's for sure. except for attention and money, FUCK THAT.


perhaps I should, but I'd need to get everything written down first, which is something I've been meaning to do anyways. I think it's actually time for me to switch up my weight training anyways; I've been doing the same exercises for quite some time now. only problem is, and it's the same problem I've had for a while, that I really don't want any more muscle. I'm perfectly happy where I am muscle wise, I just want to keep what I have and continue to burn calories and lose fat. right now I'm on heavy (relatively, for me at least. remember I work out alone so I can't take too many risks.) weights/low reps. stick with that or go lighter weights high reps?

since I am already in trouble from another post I might as well go for it he too





men in tight pants are hot





the bolded part is a bit mixed up



QFT



attention and money we deserve that too lol

yah, i love jogging pants too.

and lol at the 2nd sentence.

I know basically zero about a good diet prior to a race. I know that you should eat a lot of carbs the night before so I usually just gorge myself on pasta because I love pasta and love gorging myself.



25 minutes last night, 3.54 miles.

I know that feeling. But I've noticed that compared to back in January, much less of my fatness hangs over my pants, though, so...victory.

This made me laugh more than it probably should have.

Wait, what else do they want?

I saw in a highly acclaimed television program that you should be eating fettuccine alfredo before any kind of run, especially if its for charity.

Perhaps immediately before a charity race for curing Rabies.

I'm going to guess more reps lighter weights would be the way to go. It will keep your heartrate up longer and burn more calories.



Did a lower body workout today, felt good. I am liking lower body days more than upper body days, they just seem way easier.

Woke up this morning at 7:30 to hit the gym before work and was surprised with an intense sinus headache that I still have as I type this. Pisses me off, made every effort and got shafted by my piece of shit sinus cavities.

going to work on pecs and tris today, then some squash. Then going to Hooters to slam some beers and have some hot wings!

everything

Sounds like a balanced schedule

I totally blasted my pecs today.

yeah I'm planning on totally blasting my stomach here in a minute.

FYP?

30 minutes, 4.25 miles.

Considering that I had to actually come back to my place to get my iPod before going to the gym, I'm surprised I even went. I've had a long week and I sat down on my couch for a minute thinking, "Maybe I just won't go tonight..."