Lee's Workout/Diet Journal 9/30/2014- HONEYMOON OVER

10-8-2014-Annoying realtors & Farts Edition-

So today was a annoying day...

Like I mentioned in an earlier log me and my wife are looking for a new house, so we started the day out looking to lock down a house we found the other day with our deposit.

Things went well, we put the deposit down, but the realtor was unbearable. Simply put, I don't like guys flirting with my wife and I was already in a bad mood because the day earlier when my wife called to ask a question about the house he answers the phone by calling her "beautiful". Very business-like right?

But I blew it off and didn't even respond when she told me about it yesterday. Then today the dude was just totally unbusiness-like, trying to buddy up to us talking about we should invite him to the house(I did not respond, just laughed it off), and we should get together this Sunday. Asking what our plans are... Dude please. Just handle the business and keep it moving.

Anyway, after him talking about how hard it is to be an important man in town and how we wouldn't understand how hard it is to be important (reaaaaally dude? Really?...)we finally got around to doing some business about 3 seconds before I threw up on his penny loafers.

Anyway, we got the deposit down and we were good.

So I ate my first meal at about 2pm after the realtor at a restaurant, I just had a pesto sandwich, with cheese & tomato. Iusually workout fasted but today I didn't I wanted to eat something.

Went to the gym at about 3:30pm

I didn't really feel like counting reps and stuff again, my mind was lazy. So I did...

1.5 mile walk to the gym...

"Breathless" Barbell Clean and Presses

I did as many as I could for 35 minutes at differing weights. I really focused on my burst from the ground and engaging my legs and back. I was good and drenched in sweat at the end, felt great.

At the 20 minute mark some dude let out the MOST HELLACIOUS FART KNOWN TO HUMANKIND. OMG I literally moved to the other side of the gym in the middle of my set with 90 lb barbell in hand with a look of ultimate disgust written across my face. It was brutal. I hope it slipped and he didn't just release that thing into society willingly. Oh the Humanity......

Weight Plated Lat Pulldowns

I did 15 mins in the same manner as the Breathless BC & Ps, but only for 15 mins, varying weights.

Hammer Curls

3 sets of 12 reps

I didn't have the energy to do an "Breathless" set, but I enjoyed it, hammer curls have always by my arm workout of choice.

Elliptical Machine

I hit exactly 500 calories in a smidgen over 30 mins.

Walked home 1.5 miles(backpacked)

Just ate baked chicken tortillas smothered in the addictive hot sauce and a huge avocado, I don't feel like I'm eat again tonight but I will have a protein shake.

Took some DIM so that I can sleep tonight, my body felt revved like I was gonna have problems tonight with the sweats and whatnot, so the DIM is my lifesaver when I've stressed myself a bit too much, took my beta-alanine(still outta creatine  ) and omega 3s plus a good multi vitamin. All set.

That's it my good people,will update soon.

Your thoughts are welcome... Feel free...

[b]10-9-2014[/b]

Took it easy and just did some walking, very calm on unfocused. About 2 miles. My body is feeling good though, I'm not hurting TOO bad from yesterday's workout.

I ate my first meal at 1pm, Teraki chicken and avocados, will have the same for dinner and call it a day. I have a hankering for a small bag of Doritos but I may push that to a post workout treat tomorrow.

Last meal of the day will come before 8 pm.

I'm Dreaming of tomorrow's workout already.... I'll keep you update. Gonna do a weigh in in about 7 days, somehow I feel like Ima be disappointed. We'll see.

Late update for Friday 10-10-2014

So friday, I wanted to hit my chest a little harder than usual.

That wasn't the original plan, but there were a couple of guys in my gym with some impressive pecs and I felt the dumbells calling me, lol. (that's the way it goes sometimes....)

But I still worked in a manner focusing of burning fat(high reps, working up a serious sweat)

So I hit my cleans and presses and leg press and headed for my chest work.

Here's what I did...

Barbell Clean and Press

6 sets of 15 

Leg Press

3 sets of 15 

Weight-plated Lat Pulldowns

4 sets of 10 

Incline Dumbbell Bench Press

3 sets of 12

Incline Chest Press Machine

4 sets of 10

Cable Crossovers(chest)

3 sets til failure

Went Back To The Incline Dumbbell Bench Press

1 Burnout set --

Didn't have energy for the elliptical, I got the heck outta there.

I ate clean every single day of the weekend, on friday my wife made "Swedish meatballs" for lack of a better word. Maybe more like Dominican meatballs with small chunks of cheese in the middle(but not much), made with half low fat ground pork and half ground chicken breast. I also had a couple avocados and a couple small bags of peanuts. I only ate that one large meal one friday. I ate about 8 of those meatball and the sauce was awesome and not high in fat or calories.

That's it for Friday....

- Lee

10-11/12-2014 On Saturday I finished of the meatballs from Friday and ate veggies, nothing special about Saturday. I didn't do any workouts. I was craving beer, but resisted. I was cleanly under my maintenance calories for Saturday even without a workout. Ran a lot of errands, that was workout enough and I was sore from Friday. Sunday morning I did a [B]3 mile morning jog[/B] and tried to mix in a lot of hard sprinting, I live in a mountainous area, so I go some go hill work in. When I was gassed I walked a bit until I could sprint or jog again. I ate stove top cooked chicken and I made coleslaw with vinegar and about a tablespoon of olive oil, I ate half and saved the other half of the slaw for Monday. I ate the same meal twice within my eight hour feeding period (between 12pm and 8 pm). It was a good clean day...

10-13-2014 KILLER DAY AT THE GYM! - Mixed Things Up Edition    

I had an AMAZING workout Today, I felt like Superman.

And I KNOW I'm burning fat even though I haven't weighed myself(not that the scale always tells the story any weigh...) - Get it? Any "weigh"? OK, that was corny, let's proceed.  

Today I went into the gym only knowing that I DIDN'T want to do Barbell Cleans and Presses. I did so many Cleans and Presses on Friday, that the thought alone was making me sick and I felt that I was getting bored with them. But after my first couple of exercises I felt like I was just making excuses because it's hard and so I did them anyway. I did add some  different spices to this workout to avoid boredom.  

I was fasted of course, walked to the farther gym(1.5 miles) alone, my wife wasn't feeling the greatest.    So anyway, here's how it went....  

Warmed up with Leg Extensions  

I didn't count reps, don't know the weight. Just wanted to get my knees good and warm.  

Hack Squats  

3 sets of 12 repetitions 

This exercise would like to snap my crap up everytime I do them, so I always tread carefully and don't ego lift at all with these, I just want to feel the burn intensely at the ends of my sets and that's it. I'm not trying to push tons of weight, I don't have any desire in testing my knees, I already have a torn meniscus in my right knee. They felt decent after I warmed up.  

Sumo Squats 

3 sets of 12 repetitions

This a great "bang for your buck" exercise, the burn is INCREDIBLE with only 100 lbs for me, I was tempted to put my back pack on and do them but I didn't, maybe next time. I will be doing more of these. Saw the Hodge Twins doing these and decided to give them a try. Love them.  

Barbell Clean and Press  

3 x 12 (did them anyway, felt good)  

Close Grip Cable Rows(back/traps)  

3 x 12   

Weight- Plated Lat Pull Downs  

1 set 12 reps of 180lbs - 2 sets of 135 lbs  

Dumbbell Pullovers (Feel it strongly in my chest)  

3 x 13    I REALLY concentrate on my mind-muscle connection with these, one of my favorite exercise!  

Bodyweight Dips   3 x 15  

Elliptical Machine   30 minutes - 480 calories

Walked to the veggie market, the meat market(both more or less on the way) and then home 1.5 miles.

------------    

I'm Lee, I give my thoughts on fitness at www.IntermittentFastLife.com

10-15-2014 - Felt Weak In The Gym - Calorie Deficit Hitting Me

So Wednesday I hit the gym to train and I felt good on the walk to the gym, I went late because I had to finish some work online that couldn't wait.

My last meal was at 7:35 PM Tuesday and I ended up going to the gym at around 3 PM, I wasn't feeling too hungry but I could eat, I chose not too eat before the workout because I usually feel more focus when I train fasted and I really wanted to enjoy my post workout meal.

But because I've been in a consistent and somewhat steep calories deficit for a couple weeks now, I felt it in the gym.

I couldn't push much weight at all, but I still got the workout in and I wasn't too exhausted to work and sweat I just couldn't get push or pull any bigger numbers (not that I'm super-strong anyway).

It's a good and bad thing, it's bad because it just doesn't feel good to feel weak but it's good because I know I've been staying below my maintenance calories consistently without counting calories and I have a well-deserved CHEAT DAY COMING this Sunday.

Pizza and sausauge are on the menu, oh and some sweets. Still gonna eat within my fasting hours and may even wait until late in the day to start eating (Maybe 3 or 4 PM) so that my revved-up metabolism doesn't have enough time to force me into having 3rd, 4th and 5th servings. It'll be time for bed after my second "cheat meal".

I.... CAN...NOT...WAIT!!!!!

Anyway, here's what I did on Wednesday 10-15-2014...

1.5 mile walk to Mega Gym

Barbell Clean and Press

4 sets of 15

Flat Barbell Bench Press

3 sets of 12

T-Bar Rows

3 sets of 12

Sumo Squats

4 sets of 15

Incline Dumbbell Bench Press

3 sets of 12

Chest Flyes (Machine)

4 sets of 10

Weight-Plated Lat Pull Downs

3 x 12

Elliptical Machine

30 minutes - 420 calories

Walked home 1.5 miles

I ate 2 avocados - 1 lb of baked chicken breasts smothered in my favorite hot sauce and at night I had my wife's wheat pasta spaghetti with low-fat ground pork.

Gonna ride this deficit out til Sunday, it aint to bad and I'm making sure I get my protein.... Will Update soon!

------------    

I'm Lee, I give my thoughts on fitness at www.IntermittentFastLife.com

Sounds like you are doing an awesome job. Do you go to the gym 5 days per week or what? Keep up the good work. I am looking to get back into the gym 5 days/week. Any suggestions would be greatly appreciated. I had wls on July 3, 2012 and weighed 490 lbs and I now weigh 221 lbs. 

Wow Danny! You must feel like a new man! I'm happy for you!!! 

No, I don't hit the gym 5 days a week because when I go to the gym the main purpose is to lift weights that I can't access anywhere else. Do I workout 5 days a week? Yes, more or less. I like to go for walks and runs in between my lifting days.

You're body needs time to heal and build from your lifting sessions, so I would not suggest going everyday if you are going to lift. If you go to the gym for some cardio in between lifting then have at it brother!

Danny, as you can see in my log I LOOOOOVE the barbell clean and press exercise. I am a firm believer in working the whole body and then resting it, then go back even stronger the next time and do it again.

Start slow if you are new to lifting weights, don't worry about what the next guys is lifting, focus on WORKING YOUR BODY. I'm pretty strong but I'll often let the guy next to me outlift me, he's not my concern but my body is.

Try some compound movements to start Danny, you will get the most bang for your buck.

Try something like this....

Barbell Squats - http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

3 sets of 8 repetitions 

(start of REALLY light and get a feel for the movement, don't worry about the weight for a couple weeks, you will build strength simply from taking your body through the movement with some light resistance)

Barbell Clean and Presses - https://www.youtube.com/watch?v=S0wP4fj_K-k (Ray in the video is actually a personal friend of mine)

3 sets of 8 reps (light weight to start and learn the rhythm of the movement.

Seated Cable Rows -  http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html

3 sets of 12 reps

Barbell Bench Press

4 sets of 8 reps (don't worry about weight right now, just build your bodies preparedness to work more in the future)

Cardio - 15 minutes

Try this routine 3 days a week for a month. I like Mon, Wed, Friday. It gives me atleast a day of rest in between each session.

 If you do this routine keep me updated, you can do it in my thread, I'm fine with that. I will help you tweak it after the month. 

Be sure to eat enough lean protein, go for 0.8 grams of protein per lb of body weight, this will cover your bases as far as recovery is concerned. Keep carbs and fats in check but don't completely try to eliminate them, they play vitals role in your body and with regulating your hormone function.

I hope my rambling helps. Haaa.

- Lee
---------------------



Everything I think I know about fitness @ www.intermittentfastlife.com

10-17-2014 More Strength This Workout - Struggled Post Workout

So I got another late workout in again, getting ready to move and handling business in the morning is throwing my schedule off, I like to workout at 12 usually but got in at 3. I went fasted longer than I wanted to but the workout was pretty good.

I'm definitely leaner, I'm getting my jawline back, lol. That's when I know I'm doing well, stil haven't touched the scale, because it really doesn't tell the true story but Ima weigh myself this Sinday morning and probably take a couple of update pics as well.

No matter what the scale says, I'm getting back to my shape. My wife is commenting on my body everyday and the mirror is showing me what I need to see in order to keep going.

Anyway, here is the workout I did today....

1.5 mile walk to Mega Gym...

Barbell Clean and Press

4 sets of 12

Weight-Plated Lat Pull Downs

3 sets of 12 

Dumbbell Pullovers(chest)

3 sets of 12 - 65 lbs (I'm gonna try to hit these more often, these used to be a go-to exercise and they feel AWESOME in my chest and tris...)

Close Grip Cable Rows

3 sets 10- 150 lbs

Incline Dumbell Bench Press( Dumbbells turned sideways and pressed into each other, pushed up and overhead for upper chest)

3 sets of 10 - 90lbs total (A little harder than normal incline presses, thus the low weight but the feeling is amazing, nice upper chest pump)

Sumo Squats

3 sets of 15 - 100 lbs (tight lockout at the top to flex the quads, NICE burn, need more weight but 100 lbs is the biggest dumbbell the gym has, I'm tempted to wear grocery-filled backpack but the Dominican guys in the gym already stare at me enough, it's like I have 3 arms or something..., don't want the extra attention.)

Got that stuff done in 50 mins and then headed for the....

Elliptical Machine

30 strong minute**** 500 calories

Started on the walk home, but...

Halfway through I had to sit down for about 10 mins, I felt a bit weak and faint. Usually doesn't happen to me but it sat me down this day. After the rest, I walked the rest of the way without problem but I definitely need my refeed day, BAD.

Ate two meals, a total of 1 1/2 lbs of chicken breast, 1 protein shake, 2 large avocados, a banana, 2 small bags of peanuts, multivitamin.

- Lee
---------------------

I really learned a lot from my wife from reading http://leanwife.com

Show Muscles Workout After a GREAT Refeed Sunday - Weigh In Results

Sundaay, Sundaaay, Sundaaaay!!!!

What a GREAT refeed. I needed the energy, my body was bogging down and I need to rev the engine again with some fuel. AND THAT I DID.

I had everything I wanted on Sunday. I started the day with a normal healthy meal to try to curb my appetite a bit, I had baked chicken and veggies and calorie free crystal light. Then the fun began at around 5 PM and lasted til about 12AM. I had Pizza and other goodies. And I didn't eat within a fasting window, I had a free day to enjoy myself.

I should've weighed myself before the refeed but I did the weigh-in on Monday.

I weighed in at 238lbs! Down from about 252 lbs 3 weeks ago. I feel great and I'm thinking about changing my goal weight for a lower number, but Ima see how things go in the next 2 weeks before deciding.

Anyway, in order to celebrate I switched up the workout for 1 day and did a "show muscles" workout. Tons of arm curls and chest presses of various type.

I just was in the mood to go completely different this day. I'll get back to the regularly scheduled program on Wednesday.

My workout on Monday 10-20-2014 Consisted of.....

The wife and I walked to the closer gym (1 mile)

Barbell Clean and Press

2 sets of 12 

Barbell Bench Press

2 sets of 12 

Incline Dumbbell Bench Press

3 sets of 10 

Barbell Curls

4 set of 10 - 80 lbs

Hammer Curls

2 sets of 12

Cable Crossover (chest)

3 burnout sets 

Weight-Plated Chest Press Machine

5 Strip sets til burnout - Started at 200 lbs and stripped of 40 lbs each time I failed.

Lateral Raises (delts)

3 burnout sets starting at 25 lbs then dropping to 20 lbs

Leg Press 

2 sets of 20

Walked home 1 mile....

I really enjoyed this workout, it was a good change of pace and I don't directly work my arms much anymore so I enjoyed hittin' some biceps and getting in the mirror a little bit. My wife was staring at me the whole workout, she barely did anything, lol. Good day!

- Lee
---------------------



I learned a lot with my wife from reading @ http://leanwife.com