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About 6 weeks ago i started my strict diet and exercise program. My first weigh-in was 240 lbs and today i currently weight 213.
My diet is a very well researched and very well tested. I used to be a wrestler so i know the ins and outs of losing weight the right way. Diet is a very high protein, low bad fat, and medium carb.
Supplements include Optimum whey, a secret powder blend, glutamine, cla's, efa's, zma, hotrox.
I eat every three hours but keep my daily totals about 1800 cals, 100 fat cals, 100 grams carbs, 40 grams fiber, 200 grams protein.
Im not an exercise nut either, i try to run a 1.5 mile loop 6 times a week and i ride my bike about 15 miles a day (to work and back) 3 times a week. Calories burned by exercise per day average about 1000 and depending on what heart rate zone i am training in 30-70% of those calories are fat.
Last week i restarted a weight training program that i have been off for 4 years. Im sore as im writing in fact That first workout was very very humbling.
My best training tool is a Garmin forerunner 301, a tool i have grown to absolutely love in the past 6 weeks. Its a combination gps heart rate monitor and currently the very best in training assistents on the market right now.
thats the program i upload my garmin to, more information then i could ever need.
Many people think im going overboard but i say if your gonna do something put your everything into it.
I used to be in great shape but i had a knee surgery and shoulder surgery and those put my into a slump as far as fitness goes. I wont let up on my program untill i reach 6% body fat and about 180 lbs.
welcome vince!! It sounds like you are really really dedicated and a great inspiration for all of us =) we're glad to have you in the forums...
oh, and by the way... for not being an exercise nut, you sure do work out alot =) hehehe I hope you enjoy it some - or at least enjoy how it is changing your life and impacting your future!
And the way you feel after a nice morning run, thats the best. Also im glad gas prices are so high because i cant afford it, but the bike commute to work only takes an extra 10 minutes and burns about 500 cals one way and the pace and heart rate is easy goin so 85 % of the cals burned are fat.
Also my gf is a manager at an Anchor Blue (clothing place) in the mall and she is getting so excited cause in 6 weeks she gets to help me find a whole new wardrobe and shopping is her passion.
Losing weight is even affecting my work in a good way. I work at a smokeshop (read: no stress ) and even some of my customers are noticing the loss. I have noticed a real big increase in energy and i feel more comfortable talking and helping customers.
If i can inspire one other person to get off their butt and get into a healthier lifestyle then its all worth it right. Inspiration is motivation and vise versa.
Got up @ about 7:45 and had my thermogenic cocktail
First meal @ 9:00am
Perfect drink-
8 oz 100% grapefruit juice
40 grams of protein
20 grams carbs
10 grams glutamine
5 grams fiber
Also took my Cla's and the last of my Efa's.
Feeling great, weighed in @ about 212 before meal and Ketone strips indicated a level of about 80 mg/dl which is very high
I think i am going to do and Ultra ride today (50+ miles) Im feeling great and the wind looks like it will cooperate nicely. @ about 10 i will do a 30 minute heated treatment on my parents Migun bed, then some good deep streching. After another meal @ 11 (only two hours apart because the training ride will be 2+ hours long) i will fill my camelback with about a gallon of water then ride pretty much as far and as long as i can trying to spend about 50/50 time in HR zones 3 and 4. My ipod shuffle is charging right now and i will have 12 hours of music to choose from on my ride. Ive found that i cant put out as much effort when im not listening to music. Currently uploaded - Alot of sublime, Greenday (old stuff), various techno tracks, and Metalica.
Things didnt start off so well though. First the front tire on my road bike was flat so i had to put some skinnies on my mountain bike. Well the road bike is very very old and weighs about 45 lbs and it only has two gears so its great for flats but the mountain bike is fairly new (last xmas) and weights about 26 lbs with a plethora of gears. With the equiptment change i decided to change my route a bit from a flat 50 miles to what ended up being a very hilly 25 miles.
My plan was to ride untill i hit 1000 calories burned but i ran out of road @ 900 and then turn around for another 1000. However the scenery was awesome, picture riding on the side of a very cool mountain in a hardly populated area in Arizona, temp was about 78 degrees and mostly cloudy with slight winds. I wish i had my camera.
If anyone wants to see the whole ride in massive detail go here...
I feel great, and that ride was supposed to be an easy ride but it ended up being the fastest of all of mine while still keeping my heart rate in check.
Distance:24.40 miles
Total time:1:47:06 min
Moving time:1:40:19 min Calories burned:1955
Time in HR zone 2: 5:25 min
Time in HR zone 3: 53:13 min
Time in HR zone 4: 48:21 min
Last edited by vramirez64; April 25th, 2005 at 03:41 PM.
Took a 12.5 oz can of 99% fat free chunky chicken breast and mixed in some cilantro, spinach, cucumber, onions, red and green bell pepper and one teaspoon of hot wing sauce with pepper to taste. And instead of a fork or bread to eat it with i used about a pound of washed and cut celery to scoop it up and eat it. Its my own homemade recipe and it has alot of taste, alot of protein, and alot of fiber. I did run out of celery to scoop with so i just used spinach leaves to make tiny wraps.
I know what you guys are thinking, what kind of cheat meal is that. And if you do the math the whole meal pretty much cancels itself out with the celery. Since a 8 inch "stick" of celery actually burns about 23 calories to process and i ate about 12 of them thats 276 calories right there and the amount of chicken i used had about 300 calories.
Went on 1.5 mile run and beat all my other times by about a minute
Total time: 14.09 Calories: 277
Avg bpm: 168
Max bpm: 186
Average pace: 9:22 per mile
Max pace: 5:38 per mile
8:00 AM
Decided to ride the 6 miles to work because i was feeling good. Took a bit longer then usual because of a crappy headwind but i managed to burn another 425 calories.
*Increased the carbs per drink*
Rest of the day: Ate my perfect meal every three hours.
Also im buying new pants on thursday, i started out 6 weeks ago as a tight 40 and now im a loose 36. I havent had that small a waist for about 3 years, its very cool.
One thing i am dreading is buying clothes when i am @ my goal weight. Its gonna be tough to find shirts that fit a 18 inch neck, 45 inch chest, 17 inch arms, and a 36 inch waist. I might just havta wear spandex for the rest of my life, lol.
That first workout was very very humbling.
) and even some of my customers are noticing the loss. I have noticed a real big increase in 
and then turn around for another 1000. However the scenery was awesome, picture riding on the side of a very cool mountain in a hardly populated area in Arizona, temp was about 78 degrees and mostly cloudy with slight winds. I wish i had my camera.
Oh no not the spandex lol 
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