Weight: 234.5 lbs.
Breakfast: Two fried eggs and 2 slices whole wheat toast. Cup of coffee with sweetener and creamer.
Wednesday, May 13, 2009
Entry 5/11/09
Weight 236
Breakfast: Two fried eggs in canola oil and 2 slices of whole wheat toast. Cup of coffee with sweetener and creamer. Omega 3, Alpha lipoic Acid (anti-oxidant) and vitamin.
Lunch Charo Chicken (dark meat), grilled vegatables and Charo beans with half cup of pico de gallo. Diet coke
Dinner: 10 oz. Fish and cup of cole slaw. Diet Persi.
Exercise: Walked/jogged 2.32 mi. in 37 min 44 sec including 7 min cool down and 3 min warm up. Avg. HR 122 Bpm Max. 138 Bpm.
Breakfast: Two fried eggs in canola oil and 2 slices of whole wheat toast. Cup of coffee with sweetener and creamer. Omega 3, Alpha lipoic Acid (anti-oxidant) and vitamin.
Lunch Charo Chicken (dark meat), grilled vegatables and Charo beans with half cup of pico de gallo. Diet coke
Dinner: 10 oz. Fish and cup of cole slaw. Diet Persi.
Exercise: Walked/jogged 2.32 mi. in 37 min 44 sec including 7 min cool down and 3 min warm up. Avg. HR 122 Bpm Max. 138 Bpm.
Monday, May 11, 2009
Entry 5/10/09
Weight: 236 lbs. I have picked up 3 lbs over the past 2 weeks. But I have been loosing fat. I have steadily increased lifting weights until I'm almost back to the weight I used on most exercises before the last hiastis I had. So I've added some muscle for sure. I'm also using the last or first loop, depending on how you think about it (the one that makes the belt the tightest), in my "fat" belt.
Breakfast: Two eggs fried in canola oil, 2 slices of toast. Two cups of coffee with creamer and sweetener.
Snack: 10 blueberries
Lunch: Five oz. turkey, green beans and veggie medley (carrots, squash, green beans) water with lemon.
Dinner: 4 oz salmon, 2 cups of brocolli and 8 oz. of skim milk
Exercise: 2.29 miles in 38 min. 22 sec. cool down took 7 min 16 secs. Avg HR 125 bpm Max HR 153 bpm.
How much exercise is enough?
For health purposes, all adults should engage in at least 30 minutes of moderate-intensity physical activity on most days. That is in addition to your light-intensity chores and any physical activity of less than 10 minutes. Moderate-intensity activity includes jogging and leisurely bicycling. In addition, strength-training 2 days a week is recommended for everyone. If you were exercising too much, you would feel persistent fatigue, muscle soreness, and experience injuries and infections. Psychologically, you might feel weary, irritable, and depressed.
Breakfast: Two eggs fried in canola oil, 2 slices of toast. Two cups of coffee with creamer and sweetener.
Snack: 10 blueberries
Lunch: Five oz. turkey, green beans and veggie medley (carrots, squash, green beans) water with lemon.
Dinner: 4 oz salmon, 2 cups of brocolli and 8 oz. of skim milk
Exercise: 2.29 miles in 38 min. 22 sec. cool down took 7 min 16 secs. Avg HR 125 bpm Max HR 153 bpm.
How much exercise is enough?
For health purposes, all adults should engage in at least 30 minutes of moderate-intensity physical activity on most days. That is in addition to your light-intensity chores and any physical activity of less than 10 minutes. Moderate-intensity activity includes jogging and leisurely bicycling. In addition, strength-training 2 days a week is recommended for everyone. If you were exercising too much, you would feel persistent fatigue, muscle soreness, and experience injuries and infections. Psychologically, you might feel weary, irritable, and depressed.
Tuesday, May 5, 2009
Entry 05/04/09
Breakfast: All Bran with 6 oz. skim milk. Cup of coffee with creamer and sweetener.
Omega 3 capsule, Vitamin.
Lunch: Ham sandwich and 8 oz. skim milk
Dinner: Two fried eggs and sausage patty 8oz. of milk.
Exercise: Weight workout for 1 hour 36 min which included 6 min. warm up and 11 min cool down. Avg heart rate 114 bpm max 141 bpm. went up another 10 pound on leg presses and 5 lbs on other leg and back exercise. Went up 5 lbs on most small muscle group exercises.
Saw a man at the gym for first time ...he wasn't using a trainer and it was his third time to workout. It was apparent he was not using enough weight. He said he used to much the first time and he was sore so someone told him to use less weight so he wouldn't get sore. That was bad information. If you use the correct amount of weight and you've never lifted or you've laid off for a long time, you are going to be sore after the first workout . After the 2nd workout, much of that soreness will go away. To get the best result from weight exercise you need to do 2 sets of 8 reps with enough weight so that the 8th rep is very difficult or impossible to complete . After at least a 1 day rest use the same weight the next session and try to do 9 reps. Don't decrease the weight if you were able to complete or almost complete 8 reps. Use the same weight until you can do 12 reps. At that point, increase the weight by 2- 5 pounds and start the cycle over. Don't use soreness that occurs a day or two after a workout as a guide to how much weight to use. Even after you have worked out for a long time a little soreness is an indication that you are using the proper weight. To gain muscle growth you must actually produce micro tears in the muscle fiber so they will grow back larger. While much of the soreness will go away after the 2nd or 3 rd workout, a little soreness only means you are producing the micro tears. Make sure you rest at least 1 day between workouts but not more than 3 days. Stretching AFTER a workout will also reduce soreness that may occur the next 1-3 days.
Omega 3 capsule, Vitamin.
Lunch: Ham sandwich and 8 oz. skim milk
Dinner: Two fried eggs and sausage patty 8oz. of milk.
Exercise: Weight workout for 1 hour 36 min which included 6 min. warm up and 11 min cool down. Avg heart rate 114 bpm max 141 bpm. went up another 10 pound on leg presses and 5 lbs on other leg and back exercise. Went up 5 lbs on most small muscle group exercises.
Saw a man at the gym for first time ...he wasn't using a trainer and it was his third time to workout. It was apparent he was not using enough weight. He said he used to much the first time and he was sore so someone told him to use less weight so he wouldn't get sore. That was bad information. If you use the correct amount of weight and you've never lifted or you've laid off for a long time, you are going to be sore after the first workout . After the 2nd workout, much of that soreness will go away. To get the best result from weight exercise you need to do 2 sets of 8 reps with enough weight so that the 8th rep is very difficult or impossible to complete . After at least a 1 day rest use the same weight the next session and try to do 9 reps. Don't decrease the weight if you were able to complete or almost complete 8 reps. Use the same weight until you can do 12 reps. At that point, increase the weight by 2- 5 pounds and start the cycle over. Don't use soreness that occurs a day or two after a workout as a guide to how much weight to use. Even after you have worked out for a long time a little soreness is an indication that you are using the proper weight. To gain muscle growth you must actually produce micro tears in the muscle fiber so they will grow back larger. While much of the soreness will go away after the 2nd or 3 rd workout, a little soreness only means you are producing the micro tears. Make sure you rest at least 1 day between workouts but not more than 3 days. Stretching AFTER a workout will also reduce soreness that may occur the next 1-3 days.
Thursday, April 30, 2009
Entry 4/30/09
Weight: 235.5 lbs
Breakfast: Two eggs, sausage patty, 2 slices of whole wheat toast and coffee with creamer and sweetener. Omega 3 capsule and Alpha Lipoic acid cap. and vitamin.
Lunch: 4 oz turkey sandwich mayon and mustard on whole wheat. 8 oz. skim milk
Breakfast: Two eggs, sausage patty, 2 slices of whole wheat toast and coffee with creamer and sweetener. Omega 3 capsule and Alpha Lipoic acid cap. and vitamin.
Lunch: 4 oz turkey sandwich mayon and mustard on whole wheat. 8 oz. skim milk
Monday, April 27, 2009
Entry 4/28/09
Weight:235 lbs. I've increased my workout resistance by 20 pounds on the small groups and 25-30 on all most leg exercises and back and 40 pounds on squats. I'm also in the last loop on my "Fat Belts" (the belts I wear when I've gained weight). So hopefully this is mostly muscle gain. Remember muscles is heavier than fat by volume. I haven't been eating like I should though and that concerns me. Had a shortened workout with weights yesterday but hit the legs hard so thought I would have at least .5 lb loss today from glycogen loss.
Breakfast: Two eggs, sausage and 2 slices whole wheat toast. Coffee with creamer and sweetenr. Omega 3 and Alpha Lipoic Acid capsule (antioxidant) and vitamin.
Snack: 5 walnuts. I've been eating too many walnuts. While they are excellent source of omega 3 they are still calories.
Lunch: Turkey sandwich 4 oz. on whole wheat, tspn mayo, mustard. Diet Dr. Pepper.
Been trying to catch up on entries but my memory of what I ate is fading so maybe I can work backwards and bring up to date the best I can.
Breakfast: Two eggs, sausage and 2 slices whole wheat toast. Coffee with creamer and sweetenr. Omega 3 and Alpha Lipoic Acid capsule (antioxidant) and vitamin.
Snack: 5 walnuts. I've been eating too many walnuts. While they are excellent source of omega 3 they are still calories.
Lunch: Turkey sandwich 4 oz. on whole wheat, tspn mayo, mustard. Diet Dr. Pepper.
Been trying to catch up on entries but my memory of what I ate is fading so maybe I can work backwards and bring up to date the best I can.
Friday, April 24, 2009
Entry 4/21/09
Weight: 232.5 lbs
Breakfast: Cheese toast...2 slices American cheese and 2 slices of honey wheat. Coffee with creamer and sweetener. American is not the best cheese nutritionally because it has more fat than hard cheeses like cheddar but I like it better for cheese toast and I don't worry that much about fat if I keep carbs low and I'm in Ketosis (body chemically "setup" to use fat as primary energy source). Honey wheat is not the best bread either but it was all that we had.
Snack: 5 grapes 1 strawberry
Lunch: Salmon with steamed brocolli
Breakfast: Cheese toast...2 slices American cheese and 2 slices of honey wheat. Coffee with creamer and sweetener. American is not the best cheese nutritionally because it has more fat than hard cheeses like cheddar but I like it better for cheese toast and I don't worry that much about fat if I keep carbs low and I'm in Ketosis (body chemically "setup" to use fat as primary energy source). Honey wheat is not the best bread either but it was all that we had.
Snack: 5 grapes 1 strawberry
Lunch: Salmon with steamed brocolli
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