Weight: 235.5 Haven't exercised since Thursday.
Breakfast: Peanut butter (2 tablespoons) on 2 slices of Sugar-free whole grain bread, and coffee with cocoa, sweetener and creamer. 1 Fish oil capsule, vitamin, 1 DHEA tablet.
Snack: 12 blueberries. 5 walnuts
Lunch: Turkey (3 oz.) sandwich on sugar-free whole grain bread, tbspn of mayo, lettuce. 6 oz. of skim milk.
Snack: Apple (Jazz)
Dinner: Ham (8 oz.) and cup of navy beans. 8 oz of skim milk.
Snack: 5 walnuts
Exercise: Lifted weights for 55 min. , walked 5 min. and stretched for 10 mins. Avg Heart rate was 108 bpm, and Max HR was 134 bpm. It was hard to keep my heart rate above 112 between sets tonight. The good side is I'm in better shape the bad side is that some people try to do aerobics on weight machines and I can't get on the machine soon enough. They do 30-50 reps then rest 10- 15 seconds and do 30- 50 more reps. While that may techically burn a little more fat its' very little. If they used the time to maximize muscle tear down the resulting growth of muscle will born a lot more fat. If you don't use enough weight so that you are very close to or at total fatigue between 8-15 reps you are not causing the micro tears in your muscle fiber that cause them to grow back bigger and stronger.
Walk, jog or use the stairmaster or eliptical trainer to get your areobic workout in while burning calories. Leave the weights to build up your muscles to remain strong and burn more calories. I do try to move quickly enough between sets to get somewhat of an areobic workout in while I'm lifting weights. But you have to make sure you don't go anareobic because you won't be able to get the maximum muscle work out.
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