this morning:

punching bag: 3x2mins
figure 8s: 3
lunges: 3x30
side steps: 3x width of soccer field

6/26/2010 8:46:16 PM

i just binged on sushi. (white rice! )
and i have three rocky mountain chocolate factory caramel apples.

apple pie
cheesecake
dark chocolate


when i cheat. i dont play

(besides my cals were incredibly lo yesterday so this way i can make it up lol)

[Edited on June 26, 2010 at 9:10 PM. Reason : ^where do you hit a bag?]

6/26/2010 9:10:19 PM

Today I was good considering I ate out.. Had homemade French toast but I ate my orange and eggs first and didn't eat all the grits then as a snack, beef jerky and sobe life water. Then for lunch I had a salad with orange vinaigrette and mahi mahi tacos (with black beans and cheese)

6/26/2010 9:57:15 PM

I can't seem to eat the amount of calories I am supposed to eat, be it that I am not eating enough or I can't bring myself to eat more. Like tonight, I made hamburgers up and Ken grilled them. I had to force that whole cheeseburger down and I am still like 500 calories away from my daily. I totally burned a little over 300 more than I ate too. I don't want my body to start storing fat. Diabetes does this often to me where I feel like crap after eating, even after eating healthy food. It has to do with the glycemic index and insulin levels so I thought maybe I would be hungrier with this challenge and I am not. There are some days that I am hungry but for the most part I am dealing with that TOO full feeling.

6/26/2010 10:11:05 PM

hamburgers aren't exactly healthy food... don't know if you were trying to say that or not. I hope not!

6/26/2010 10:35:23 PM

I am not saying that all burgers are healthy, for sure. I am eating a different kind of burger that is allowed on the Zone Diet.

Zone Diet Cheese Burger:

3 ounces lean ground beef (lean is considered 10% or less, I use 96/4 organic)

1 ounce reduced-fat American cheese

1 tablespoon light mayonnaise (I ate half a tbsp of regular mayonnaise)

1/2 hamburger roll

1 thick tomato slice, optional

1 large lettuce leaf, optional

1 dill pickle wedge, optional

I also ate mustard and ketchup on mine.


Zone Diet Cooking Instruction
Preheat broiler (we grilled ours). Place burger on foil or rack and broil 5 minutes. Flip and continue cooking another 5 minutes for medium rare. One minute before expected doneness, top with cheese and remove when melted. Spread mayonnaise on the roll. Top with burger, tomato and lettuce. Serve pickle on the side.

http://www.zone-diet-guide.com/zone_diet_menu.htm

This is a really good meal plan.

6/26/2010 10:37:40 PM

^so I take it you're enjoying the zone diet?

6/26/2010 11:05:43 PM

I am. It is a lot easier to eat than I thought a diet would be. I do a lot of repeating what I eat for breakfast and lunch but I am ok with it because I like what I am eating. Dinner is always fun to make and for the most part dinner is nummers (there have been a handful of gross mistakes )

Thx for the tip.

6/26/2010 11:12:14 PM

this was my cheat day and I am 200 calories over my "limit".... that's not bad considering I had four beers, a huge serving a steak fries, and a monster bleu cheese burger at the game today

6/26/2010 11:15:06 PM

packman.

whats your take on refeed days?

6/26/2010 11:17:06 PM

After two months of intense physical therapy, they have finally allowed for me to do interval running on a trial basis.

6/26/2010 11:34:10 PM

^^ only to be used when you're way under maintenance for a prolonged period of time to help restore leptin levels

depends on the situation though

def. want to keep it low fat/high carb...at least maintenance calories (the cleaner the better)


specific question?


ps - you cheat too much

6/26/2010 11:45:52 PM

^we should go running one day (if youre up to it)

6/26/2010 11:46:06 PM

I think you just suggested I do cardio....which is laughable (I hate cardio)


12:30 tomorrow....Kettlebell pump class (only 30 min)...come try it if you can

6/26/2010 11:48:47 PM

I thought she was talking to me, but that she had just forgotten a carrot mark.

6/26/2010 11:54:58 PM

that was last week's progress... doesn't look like much progress but my love handles in the back have reduced in size a good bit

6/26/2010 11:58:03 PM

Looking good.

6/27/2010 12:48:58 AM

@ Joie:

my boyfriend has one in his basement but he thinks the gym off glenwood (rapid, maybe?) just got a room with boxing equipment. it's a damn good exercise, my arms and lats feel worked!

6/27/2010 9:09:01 AM

Quote :

"I thought she was talking to me, but that she had just forgotten a carrot mark. "

i was

Quote :

"ps - you cheat too much"

you think so?

i had two cheat meals this week.
one was about 500 cals of alcohol
one was sushi dinner with chocolate apples.

does that seem overboard?

6/27/2010 11:26:44 AM

Cheat meals are important, because stress can torpedo a diet, and for some people they need a small "fix" every so often so they don't just binge tremendously. It's better to have a small cup of fat free ice cream than to go cold turkey and then dive into a gallon of rocky road.

6/27/2010 11:33:33 AM

^i agree 100%.

i think people think i cheat all the time b/c its what i post about
so like, when i say im eating bad food, it's pretty much the only time i am


but what fun woulf it be to say.
WOO HOO i'm having grilled chicken and broccoli
again!!!!!!!!!!!!

6/27/2010 11:35:12 AM

You know what might be kinda neat, although I don't know how much effort it would take.

Since there are so many people in this thread who have posted a varying number of photos, if we had a photo page where people could sequentially put all their photos on from Day #1 to Day #X. That way we could have one page where you could see everyone side by side and look at people's progress without having to click through probably 100+ pages when this thing is all said and done.

So it would look like this:

User #1: Photo 1 ---> Photo 2 ----> Photo 3 ----> etc

User #2: Photo 1 ----> etc

I do not know if such a thing is mundanely easy or very difficult to create, but I think it would be somewhat neat.

6/27/2010 11:56:23 AM

that would be cool!!!


none of my pics look as good as my first one though
but i have made a ton of improvement though.

ps-this is what my refeed + cheat looked like yesterday:


[Edited on June 27, 2010 at 12:03 PM. Reason : dgfdgdf]

6/27/2010 12:01:42 PM

Quote :

"hamburgers aren't exactly healthy food"

Depends on who (and how, and served with what) makes them. They can range from cancer-diabetes-heart disease causing to very healthy.

6/27/2010 4:31:00 PM

Yeah I make my burgers out of lean turkey and eat whole grain bread and low fat cheese with lotsa veggies. Definitely not too bad.

6/27/2010 4:36:29 PM

Solinari, any chance you could take your spreadsheet of beers and upload it as a public Google doc for us?

6/27/2010 4:47:08 PM

For those curious about a general guideline for how often you should cheat...

Cheat meals

1-2/week
I'd recommend making it a dinner meal (so it doesn't mess up your whole day) OUT at a restaurant...that way you're limited as to how much you'll buy and eat - DO NOT GO TO A BUFFET

I'd also recommend having them (if you do 2) on non-consecutive days....on workout days if possible


OR

REFEEDS - based on body fat %

men 15% lower/ women 24% lower
5 hour refeed every 3-5 days
or
1 full refeed day every 7-10 days

men 16-25%/ women 25-34%
5 hour refeed every 7 days
or
1 full refeed day every 10-14 days

men 25%+/ women 34% + (*my personal advice here would be to not bother)
5 hour refeed every 10-14 days
or
1 day refeed every 21 days


for the 5 hour refeed: shoot for 1.5-2g/lb of LBM of carbs
for 1 day refeed: shoot for 4-5g/lb of LBM of carbs

just make sure to limit sucrose and fructose as best as possible (think HFCS not sugar in fruit) - this shouldn't make up the bulk of your carbs

aim for starches, mod amounts of fruit (maybe 2 pieces), and a little junk food

So pick your type of cheat...cheat meal or refeed (full day or just 5 hours) and stick with that as a general guideline


**You may find that you feel like shit when doing a full refeed due to blood sugar swings, so make sure you're keeping up with your protein intake and some dietary fat**


hope I didn't leave anything out....

6/27/2010 5:40:33 PM

Quote :

"While most people are familiar with the concept of a 'cheat day' when they are dieting, whether they plan one in regularly on their diet or they just happen to have one accidentally every so often, fewer people know about the concept of a refeed. A refeed is quite similar to a cheat day except that is more structurally planned and is specifically set out to coincide with your diet and exercise program. The thing with lower calorie diets is that after you are on one for a prolonged period of time, you'll start to see your metabolism drop. This drop in the metabolism makes weight loss slow to a halt, sends cravings for food through the roof and can make you feel weak, lethargic and all around not well. Implementing a refeed into the diet often solves some of these concerns. The first thing to know about a refeed is that it is not just about eating any food you want. That is what a cheat day is and while it can also accomplish some of the goals a refeed can, it also has a higher tendency to promote fat gain than the refeed does. Furthermore, the refeed is set-up so as to aide in exercise results as well. Often you will plan them around your more strenuous workouts in order to make the most use of the nutrients you consume. This is touched briefly upon in the article on depletion workouts. "

6/27/2010 5:58:38 PM

fuuuuuuuuuuu... i haven't ran a mile in almost a week now. I just can't get motivated to get out there... But I have continued with my pushup and situp routine and it's working great. It's only been a week, but I'm already performing about 10% better than when I started. To combat my reluctance to go outside and run, I've ordered an elliptical. I was checking them out at Dicks and Sears and they were definitely working me out in the 5 minutes I was on them.. My wife loves the idea and if having one will motivate her to exercise an hour or so everyday with me, then so be it! I like that it'll be easier on my knees and ankles too.. so yeah... That's my update...

6/27/2010 7:27:40 PM

an elliptical? Smores wtffffffffff

6/27/2010 7:34:45 PM

just buy one used off of craigslist man

6/27/2010 7:39:00 PM

wooh my tri was this morning & holy crap it was hard. the swim was cake & the bike was no problem. the run absolutely killed me. it wasn't a bricking issue, it was an exhaustion issue...not to mention the heat. it was so hot they had volunteers on bicycles riding the running route with bottled water to pass out between water stops (there were 2 water stops on the 3mi run & i still took a bottle of water!)

i finished in just under an hour & a half. here are some pics







mad respect for the triathletes out there.... its no joke. even the sprint was tough!!

bf is in town & blew the diet thing a little bit yesterday but back on track today. will weigh in & do measurements before i leave for hawaii on wed & also back on insanity starting tomorrow (took 5 days off for the tri)

6/27/2010 8:28:09 PM

Quote :

"an elliptical? Smores wtffffffffff"

Quote :

"just buy one used off of craigslist man"

Parentals housewarming gift + wife b/d present. Funding not an issue

6/27/2010 8:37:17 PM

Quote :

"an elliptical? Smores wtffffffffff"

Quote :

"just buy one used off of craigslist man"

Parentals housewarming gift + wife b/d present. Funding not an issue

6/27/2010 8:37:32 PM

Quote :

"an elliptical? Smores wtffffffffff"

Quote :

"just buy one used off of craigslist man"

Parentals housewarming gift + wife b/d present. Funding not an issue

6/27/2010 8:37:33 PM

nice wolfy!

i was really bad yesterday - mainly due to going out (although, only had two beers, so not totally awful ) but it was my twin uncle's 40th bday celebration yesterday... between munchies, potato salad, bbq chicken and cake... definitely blew my cals..

BUT i ran a 5k yesterday morning, then decided to start my ride at 1:30 today and did just shy of 29 miles with a heat index of over 100 degrees

realized today, too, (with some nudging) that i am not taking enough active rest days... i seriously cannot remember the last day that i took it easy - possibly more than 2 weeks ago. so i'm trying to be more aware of that so i don't kill myself.

6/27/2010 8:37:48 PM

^^^^^ WAY TO GO!!!!! how do you still manage to look cute after doing all that? whenever i run i get so sweaty i know i must look disgusting. my hair gets soaked and starts to dread itself (even while up). i look nasty.

i have a 10 mile run this saturday. i know the weekend just ended but now my mileage is getting up there. i mean i've handled everything so far but 10 just seems like...wow...10 miles. to me it seems like a lot cause i've never done it.

Quote :

"I've ordered an elliptical"

have you run on an elliptical before? i hope so. i hope you've done it a lot so you know if you like it. i freaking HATE ellipticals AND treadmills. i don't know why but i cannot stand running on them. and i never feel like i get a work out even if i put it on a steep incline.

edit: too slow. but i <3 lunak too so you can also have a way to go cause you are ultra hardcore. you deserve days off

[Edited on June 27, 2010 at 8:42 PM. Reason : .]

6/27/2010 8:40:53 PM

thanks! good luck with your 10mi run, if you can hack that, you can totally handle the half marathon. i think the longest run i ever did before i races was like 9mi

im going to miss the bike for the next 3 weeks. i'm out of town every weekend until july 24. gotta keep up on the insanity & maybe hit some spin classes. but i will miss my roadbike!

6/27/2010 8:45:23 PM

Did a nice 50 miles today on the bike. I'm really digging the nice crust of salt that my body ends up coated with every single time I ride in the 95 degree heat.

6/27/2010 9:10:58 PM

Quote :

"have you run on an elliptical before? i hope so. i hope you've done it a lot so you know if you like it. i freaking HATE ellipticals AND treadmills. i don't know why but i cannot stand running on them. and i never feel like i get a work out even if i put it on a steep incline. "

Sorry, T-dub freaked out over my post... Yes, I have run on ellipticals before and I've enjoyed them. I definitely tried a lot of them out and found one that the wife and I really liked. I was definitely sweatin' afterwards, and I'm 6' ~150lbs with very very low body fat...

6/27/2010 9:12:56 PM

haha well that is good. i wasn't trying to diss the elliptical. i just have a huge hatred in my heart for them. haha. i just can't hack them but gooooo you!

pretty much the only cardio machine i like is the stationary bike. i prefer the ones that are like videogames. lol. i just would rather be outside. but hopefully the elliptical helps the joints. i don't know much about them other than they are notttttttt for me!

6/27/2010 9:31:41 PM

I really think my arms are starting to fill out

6/27/2010 10:16:18 PM

Congrats NCSUWolfy on your tri. Even the sprints are pretty tough, agreed.

6/28/2010 7:55:03 AM

I'm down to 159 this morning, from 161.8 last Wednesday

yesterday morning for brunch I was bad... We ate at this place I only get once a year (if that) and I was like screw it. Then I felt nauseous all day and couldn't even eat until like 8 pm, and only because I made myself eat something

6/28/2010 8:14:37 AM

^ I've noticed, now, when I eat crappy foods - I feel soooo sick

I mean, it's a good thing in a way that my body isn't used to eating bad stuff - but it sucks not being able to splurge every once in a while without having to pay for it later.

6/28/2010 8:23:37 AM

weigh-in after week 1 was very disappointing...up 3.5 lbs it's so difficult for me NOT to focus on numbers but for now i'm just going to hide the damn scale!

end of week 1 measurements to come tonight!

6/28/2010 8:57:36 AM

On Friday night I was very bad, as I dominated the "Wall of Fame" burger at Common House restaurant in Charlotte, NC. It was only a 12 oz. burger, at least I got my picture on the wall

6/28/2010 8:58:46 AM

Getting your picture on the wall for eating a 12 ounce burger is one of the weakest food-related triumphs in modern history

Do they give you an engraved trophy if you eat 15 chicken wings?

6/28/2010 9:18:57 AM

sunday morning workout:

bench press: 3x12
smith machine incline: 3x15
machine chest press: 3x12
weighted ball oblique twists: 3x30
decline sit-ups: 3x10 (those were KILLER)
superset tricep push downs: 3x12
tricep extensions: 3x12
one-armed tricep pull downs: 3x15 each arm

elliptical: 20 mins

6/28/2010 9:49:34 AM

I actually got down to 166lb on Saturday morning, but then the whole weekend was filled with crap food.

I am back up to 168lb this morning

I hope its all muscle gains

6/28/2010 10:48:19 AM