it's a lovely place to pass thru.. i highly recommend it

Pre-workout meal

heres a little math to figure out what my hamburger patties are approx calories

approx 1lb ground beef 93/7
680 calories total

1 pkg lipton onion mix
160 calories total

divided my 7 equal sized patties
equals approx 120 calories per patty
x 3 pattys

360 calories
160 baked potato (carbs for my strenght training)
520 total for pre workout meal

(baby carrots were added to help fill.. but dont worry too much about counting since its a neg calories food.)

Im psyching myself up... ready to do this workout... im gonna work on my arms today bis and tris eat a can of tuna and then do my cardio for the day.

Cooking tips with Mal
mushrooms are also a really good filler -fiber, potassium, practially no calories and add a lot of moisture to the burger... Spinach is another good filler

Arm day
I've never really made my arms a focus, rarely training them at all, i've always considered them a vanity muscle and have applied my training more to compounds. I still lean more to that side but now im just looking for muscle gain in all possible areas to help increase overall metabolism.

all done on bowflex

Biceps
Standing Curls (weight each arm)
30x14 35x14 40x10

Sitting curls (weight ea arm)
35x15 40x12 45x12

Triceps
Pressdowns with bar
100x15 110x8 120x4 <-- very f'in hard to get down to start range

pressdowns individual handle (weight ea arm)
35x15 40x12 45x10

post strength-pre cardio meal

Tuna Can
120 calories
it was a little rough going down... gonna have to switch it up soon. tillapia i think is the road i'll take.


CARDIO
on gazelle freestyle elite
39 mins
484 cals 45%fat
93%max hr
74% avg hr
in zone 15 mins

did some intervals again.... same principal... did 4 intervals i think. again nothing formal yet... but damn it feels great!

wow... im really starting to like this piece of equipment (gazelle). before i didnt like it because the stationary calorie counter showed higher... psychological thing i guess. now with the HR monitor theres no guess work. in fact this is WAYYYY better.

Broiled chick breast 210 calories
hmburger patty 120 calories

Yikes... well it started as an idea in the back of my head... I want a pop tart... they're there... I want one. Then i retook control figured i was a little hungry for sweets. i munched on the rest of my strawberries.... worked for a little while... but then it came back... so i ate some carrots... didnt work. i gave in and had one

190 calories. ok not bad... i can deal with that... i made sure to eat it slow and enjoy it... not much later i rationalized with myself that the other one would get hard so i had to eat it... LEAVE NO MAN BEHIND. heh

190 more calories

well... it coulda been a value meal at mcdonalds with a large soda.

did a night workout to help counteract
15 mins
154 calories
max hr 78%
avg 66%

For dinner i had stir fry beef with onions and broccoli with teriyaki sauce

Tom mentioned fitday... i think im gonna check it out. Another tool might help

Was going to work on legs today.. but still a slight pain in left knee when even doing body weith squats. im sure its caused by the impact of getting out of my work truck at every stop... hopefully it improves as my weight decreases.

CHEST on bowflex

Press
100x20 160x14 180x12

Decline press
160x8 160x8 180x7

Flys
100x15 120x14 160x10

Decline flys
110x12 120x11 130x11

lunch

left over spaghetti
according to fit day it came out to be like 1100 calories. wow...

note to self... check BEFORE you eat it

Gazelle
43 mins
518 cal 50% fat
max hr 89%
avg hr 73%

inzone
13:54

paid 20 bucks for the fitday program... GREAT buy! i love it

You are doing a great job! wtg on your weightloss so far

wow... ok... i did good last night. I went to the movies, took a bottle of water. no popcorn no soda no junk of any kind... well I did give in to about 3 bites of an unsalted pretzel with cheese.

bad thing is i only got 4 hours of sleep... didnt eat breakfast before work. but i did stop at subway to have oven roasted chicken breast sandwhich on wheat with no mayo just a little splash of ranch

munched on some peanuts... came home broiled some tilapia had a baked potato and i had some oatmeal while it was cooking cuzz i was hungry! heh

calorie count so far
1567

gonna go do some strength training right now i was gonna go walking but my knee was like popping today.. im gonna give it some rest and see what happens. im just gonna double up on my strength training since i wont be doing cardio