Tuesday AM Results

So much for low intensity. I was high on endorphins and good music .. lol .. ok swim is tomorrow so will be more of a recovery workout. POLAR HEART RATE MONITOR STATS: Exercise Total Time: 1 hour 13 minutes IN Zone: 52:50 Avg HR: 147 Calories Burned: 805.. 40% from fat 10 Min Warmup Run on Treadmill Full Body Circuit Free Weights and Machines. Did 3 sets of 15 or failure...... Hammer Str Leg Press Cybex Leg Extension Cybex Inner & Outer Thighs Front Squats (HR shot to 188 on first set and almost passed out - forgot to breathe - out of practice on these.. 2nd set was better.. skipped third set) Dumbell Chest Press Close-Grip Bench Presses Lying Dumbell Triceps Extensions (2 sets only) One Arm Curls Shoulder Press Row spin bike for 20 min Abs/Back Stretching Ya.... big time overkill. I am going to be sore tomorrow. -------------------------------------------------------- Food So far... Pre-Workout : Acheiv One Protein Hazlenut Latte Post Workout: Protein Delite, half banana, handful of frozen blueberries, 2 TB Flax Seed Meal, 4 oz skim milk Will monitor my calories really closely rest of the day to make sure I am not at a deficit and get to bed early tonight. Normally this would be an ok workout but since I'm just 5 days post op from that D&C surgery and really just starting to lift again I need to be careful not to overdo it again.

I just realized that my HR monitor had my weight really high and I had not adjusted it in ages. That calorie amt burned is off. It was programmed for me at 245lb and I am 195lbs today. Just reset it so the next workout is more accurate. Probably burned more like 5 or 600 instead of 800 but who knows. SO TOTAL FOOD TODAY: 4:30AM Pre-Workout : Acheiv One Protein Hazlenut Latte 7:00AM Post Workout: Protein Delite, half banana, handful of frozen blueberries, 2 TB Flax Seed Meal, 4 oz skim milk 9:00 AM Late Morning Snack 2 Sargentos Cheese Sticks 12:00 Lunch 4% Cottage Cheese Cup (usually get 2% but they were out) 1/4 dried cranberries sf pudding mixed in Revival Salt and Vinegar Soy Chips Dinner 1 C Hormel Turkey Chili with some added salsa Other Snack Before Bed and or late afternoon - Power Crunch Bar and Revival Soy Chips or Cottage Cheese Stats plugged in from Fitday : Calories Eaten Today Total: 1245 source grams cals %total Fat: 38 344 29% Carbs: 112 386 33% Protein: 111 443 38% Do you guys think my food looks ok for 9 months post op based on this example with the workouts? My surgeons protocol was 3-4 meals 5 hours a part. I did for from the beginning. I've started to add back a couple snacks in as you can see from what I've posted. I just want to make sure I am not undereating with the workouts and still hitting my calories and protein requirements. I usually avg 1200 - 1500 cal a day and 80 - 100 grams of protein. I'd say this is close to a typical day. I usually try to also add in some greens at lunch or dinner but skipped out on that today. Might still add in some spinach salad at dinner if I have room after chili. If you have suggestions for improvement I'd love to hear them.

Food intake looks better than mine did at your stage, awesome workout also; you will be sore Me: Hanging Leg Raises - 10 Hanging Knee Tucks - 20 Flutter Kicks - 20 Incline Sit-Ups - 20 Bicycle Crunches - 20 20 Side Crunches - 20 25 Incline Dumbbell Press 40lbs. x 8 40lbs. x 8 40 lbs. x 8 40 lbs. x 8 Flat Bench Dumbbell Flyes 35 lbs. x 11 35 lbs. x 11 35 lbs. x 11 Incline Dumbbell Flyes 20 lbs. x 13 20 lbs. x 13 Cable Triceps Pushdowns-Vbar 70 lbs. x 8 70 lbs. x 8 70 lbs. x 8 One-Arm Dumbbell Kickbacks 15 lbs. x 14 15 lbs. x 14 15 lbs. x 14 Mike

Nice workout! Oh ya.. I am sore this morning. Hurts to sit and raise my arms over my head.. lol. I think I am going to have to go back to no weight at all squats - prisoner or something. Maybe even split upper and lower days. If the pain isn't gone by the day after tomorrow I'll do that. Skipping the swim this morning and going to do that in the afternoon if the pool is open for lap swim. If not I'll do some lighter spinning. Should give me a few more hours of rest. Thanks for the feedback on the food. I did notice I was a lot more hungry then usual in the evening. Will keep the protein up for sure today.