New Workout Progress Report

[octothorpe]

I'm challenging myself to do this. I just completed week 1 of a new 8 week diet/training programme. I just finished a 12 week strength workout full of old-school compound exercises. Now, I've moved to a leaning/fat reducing phase where I am getting up at 6AM every day, going to the gym for cardio (before food), then every other day going to the gym at night to lift, so as not to lose too much muscle mass in the process. I'm also on a diet low (but not absent) in carbs. No bread, no rice, no fruit juice, nothing with large amounts of refined sugar. I am however, eating plenty of greens, and a variety of protein sources, and oatmeal. Lots of oatmeal.

How is it going?

Oddly, I don't mind waking up at 6AM, even after I go to bed around 12 or 1AM. The cardio really does energise me for the rest of the day (until I fall asleep on the train home, but that's another issue). The diet, although a bit inconvenient, isn't bad at all. I don't crave any of the foods I can't have (so far ;-) ), and what I do eat, I rather enjoy.

The cardio hasn't killed me yet, although the lifting at night has nearly done me in. My prior workout was a battery of compound exercises (targeting multiple muscle groups at once — ex: squats, dips, military presses) in a 5x5 pattern (5 sets of 5 repetitions each) with weights heavy enough that I could *only* lift them 5 times per set. Now, I'm doing something similar, but doing 10 reps per set. My body isn't designed for this. I've found out that while my chest and back can handle it, my grip endurance can't, and I wind up nearly dropping the weights at the end of the exercise. I should invest in some good straps.

One week down, and I've lost 7 lbs (I don't think this will continue), and now under 200 (I'm 6'4"). I hope to get my body fat % somewhere in the neighbourhood of 'I can see my abs again' by the end of the 8 weeks.

Progress pics eventually.

Happy Week-end!

Comments

[mrdreamjeans.livejournal.com]

A modified version of this might work for me, though it would be hard to get back in the exercise mode again. I haven't worked out since 2004. I've got to do something ... You say you want to see your abs again. I just want to see my feet! *grin* I'm joking as I can see my feet; but, I would be in real trouble if I didn't do so much walking and dancing. Good luck with your goals and regimen.

[theoctothorpe.livejournal.com]

Thanks!

Losing weight is easy if you concentrate. It really is all about diet and exercise. What has always amazed me is the amount of calories we consume daily without even realising.

[mightyrunt.livejournal.com]

Change is good.
Changing one’s routine regardless of the routine will have a positive effect. I have found that going to Equinox firs thing @ 5:30am then bfast after I am all piss and vinegar for the day. Unfortunately by 2pm I’m ready to fall asleep in front of the computer @ work. I am in Palm Springs as I write. I’m here with Art Cohen to look @ condos. Art is very seriously thinking of giving up the big house in Marin for a condo in PS. Art is more seriously looking I’m just here to go along for the ride. Frankly PS is beyond my checkbook.
Come October I plan to do some sort of retirement. It’s so surreal. I can’t believe I’m actually going to be doing this. I also have been seeing a new friend. I’m not quite sure how in love I am with him as much as I am in love with the idea of being in love.
More to follow

[theoctothorpe.livejournal.com]

Indeed, I would enjoy hearing more!

How's the kitty?

[fj.livejournal.com]

Straps are my lifesaver.

[theoctothorpe.livejournal.com]

I have tiny wrists, so I am a little nervous of having my grip slip, and having my wrists snap.

[badgerpdx.livejournal.com]

I didn't notice your tiny wrists. Probably noticing your big arms, shoulders, and legs too much for that...not to mention the purty eyes...

But anyway. Seems we're trying to do the same thing. Except that I'd be over the moon to be under 200. That's my goal right now. 40 pounds away.

[theoctothorpe.livejournal.com]

That's pretty cool. I've found a few similar sites (and indeed there is some overlap), but this one has some unique stuff as well.

Cheers!

[buxus5.livejournal.com]

You want this *very* badly, don't you? I hope it works out as hoped.

My own problem (so far) is putting on weight. On the suggestion of someone who would know, I'm snacking on boiled potatoes (about 6 lbs/week)and cheese (around 2 lbs/week), on top of the usual. Nothing has changed.

[theoctothorpe.livejournal.com]

Well, like anything, it's a challenge to see if I can do it. It also follows my normal workout cycle (12 weeks heavy lifting, 8 weeks cardio). This is an experiment to see if I can minimise my strength loss during the cardio phase.

As for packing on calories, the foods with the highest caloric density are fats. Eat more fat. Potatoes don't have that many calories by themselves. Instead, add good mono-unsaturated fats to your diet. Fats like olive oil, or peanut oil are good, but stay away from saturated fats, as it'll adversely affect your cholesterol levels too much. Every tablespoon of oil is about 120 calories. Avocados are also a good source of fat.

[buxus5.livejournal.com]

Thanks. A good idea, especially as I am quite fond of potatoes drenched on olive oil. A bit messier, but that's OK.

[greatbearmd.livejournal.com]

Straps are a good idea, especially if you may be prone to CTS or nerve/tendon issues from clasping bars full of weights. You can do grip training as well, keeping mindful of the above.

Awaiting anxiously for those progress pics... ;)