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Old 11-20-07, 07:26 AM   #1
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Here we go again, time to get back in shape!

It's been pretty hectic for me the past couple of months so I haven't been able to get on the bike much. Right after I started back to the gym and started preparing for next season everything went haywire and I ended up not going to the gym for two months and going over five weeks without even getting on a bike. During this time I continued to eat normally. This is a bad combination!

I am now starting to get my life back in order so it's time to begin training. I've been on the bike once, been to one spin class and started going back to the gym. As of Friday (11/16) my weight was up to 194 pounds ( I am 5'10" tall). I also had a very accurate body fat test done (DEXA, Dual Energy X-Ray Absorption) that was down right embarrassing. I learned a lot that day, for starters those handheld bf meters and the scale bf meters are no where near accurate. My handheld shows me right around 24% right now, the scale type showed me at 26%. Actual was a very humiliating 34%!

Truth is it is embarrassing to even post this, I am only doing it to help me with my motivation and to get back to where I need to be. My goal is to be around 170 - 175 by March and have my body fat down to the mid to upper teens.

To help me with my goals I switched over to a smaller gym that offers a little more personal attention. Not only that, it is small enough that it will be noticed if I skip a few days and cause me to feel guilty. Guilt works well for me. I have also ordered a computrainer pro to help break up the monotony of those trainer days. On top of that I plan on attending at least one but hopefully two spin classes a week.

Basically, my training schedule is going to be:

Gym - 4 days a week
Trainer - 3 days a week
Spin Class - 1- 2 days a week
Bike ride - 1 - 2 days a week
Rest day - 1 day a week

Hopefully I will be back in shape and ready to race by the end of March, beginning of April. Wish me luck!
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Old 11-20-07, 11:39 AM   #2
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Are you recording nutrition as well? I know for me, if I am not careful, I end up eating a bit more when increasing my exercise and end up close to my maintenance Calories, thus not seeing any effect.
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Old 11-20-07, 12:03 PM   #3
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Lowcel knows how to turn himself into a lean, race-winning machine. He just needs to get motivated and HTFU.
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Old 11-20-07, 02:31 PM   #4
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I'm not planning on recording what I eat at this time, just cutting way back. For instance, instead of two bowls of lucky charms or cinnamon toast crunch for breakfast I'll be eating either oatmeal or carnation instant breakfast. Instead of eating out for lunch every day I'll be eating a bowl of soup or a couple of sandwiches. Just by doing this I will be eliminating a few thousand calories a week.
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Old 11-20-07, 02:47 PM   #5
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I'm not planning on recording what I eat at this time, just cutting way back. For instance, instead of two bowls of lucky charms or cinnamon toast crunch for breakfast I'll be eating either oatmeal or carnation instant breakfast. Instead of eating out for lunch every day I'll be eating a bowl of soup or a couple of sandwiches. Just by doing this I will be eliminating a few thousand calories a week.
Two bowls of junk food for breakfast would make anybody fat.

I find if I eat simple carbs in the morning I over eat all day. However, if I eat something with a decent amount of protein I have a lot more control later on. Eating one carb makes you feel like eating another; protein and fat fills you up.
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Old 11-20-07, 03:40 PM   #6
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I do the same thing. I find it better than micro-managing my Caloric intake. It also doesn't make me feel bad to sneak in a piece of cake then.

My oatmeal is slowly becoming an art form. First it was oatmeal and some brown sugar and honey. Then I added almonds. Then I got rid of the sugar and honey and added protein powder. Then added blueberries. Now I think the last step will be ground flaxseed.
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Old 11-21-07, 06:53 AM   #7
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I jumped on the scales at the gym this morning (before my workout) just out of curiosity since I won't be going there on Friday to weigh in. My weight is 191.5. It's a start.
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Old 11-26-07, 08:12 AM   #8
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All is going well. I did take Thanksgiving day off, however I kind of watched what I ate. I had no seconds and no desert.

Friday - trainer (40 minutes)
Saturday - I took off to spend some time with my grandma and to put her Christmas tree up.
Sunday - Three hour mountain bike ride.
Monday (today) - Went to the gym. Did some upper body, ran on the treadmill then got on the elliptical machine for 32 minutes.
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Old 11-26-07, 10:55 AM   #9
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i always say it, but the way i find i lose most weight is by drinking A LOT of water. It will fill you up and eventually you'll sweat it out or piss it out, but it gives your body the illusion that you are full and you don't need to eat anymore. I would say eat your essential fruits/veggies/carbs/protein. Then just drink water, no soda or anything bad either.

I wish i had more time to ride but as of now im riding 2-4 days a week, just short 20 mile rides generally. I go to the gym 5 days a week at night to do weights and on the non-riding days i do 40mins on the elliptical (10 min warm-up, 20 mins of intervals - 3 mins medium pace, 1 min hard as i can, 5 intervals total, then 10 min cool down). Thats about it for my training.

My body-fat % on a scale said i was at a 7.8%, but who knows how accurate that is. I've been training like this for some time though and used to run marathons.

Keep up the work and you'll get there, post your results every now and then and hopefully someone will have some insight
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Old 11-26-07, 11:54 AM   #10
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Thanks for the information. I haven't had a coke in about six years now. Caffeine triggers migraines so I just stay away from them. I can't stand de-caffeinated drinks either so I just don't drink any soft drinks. I pretty much just drink water and an occasional juice or glass of milk. A beer or two here and there as well, probably about four beers a month on average.
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Old 11-27-07, 07:47 AM   #11
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Another good workout this morning. I ran a mile on the treadmill to warm up, then did some upper body work for about 30 minutes, then jumped on the eliptical machine for 33 minutes. Burned right at 600 calories according to my Polar S725x. I wish it would lie to me like the calorie indicators on the gym equipment, or even like the ones on the cheaper heart rate monitors that I have owned. They generally show about twice as many calories burned. Oh well, accuracy is more important I guess, lying to myself with bad data doesn't help me lose weight.

I'm hoping to get on the trainer for a while this evening, have to wait and see what happens. Tomorrow will be some more cardio and a leg workout.
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Old 11-27-07, 09:20 AM   #12
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i went through the same thing a couple of years ago. one thing that greatly helped me (and still does) keep the weight in check is to develop a routine of cardio for 30 mins every morning - and don't count it towards your weekly exercise time. for me, that was hitting the treadmill for 30 mins at an easy pace every morning. then you lift or bike or swim or run as you normally would, acting like you haven't already done 30 mins on the treadmill.

i aim for everyday, but it usually ends up as 5 days a week. its become 2nd nature to get up, hit the treadmill, then start my day. then i don't feel like i have to put in junk miles running or on the bike to burn extra calories, and i don't feel guilty if i have to miss a workout. and once i got down to a reasonable weight, its been easy to maintain.
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Old 11-27-07, 10:32 AM   #13
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You the man, stay on it. For once, your heavier than me so but you can cull that stuff off no problem. I need to shed 15 myself. Darn Thanksgiving week.
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Old 11-27-07, 10:34 AM   #14
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PS. That 194 pounds sucks at the base of that hill eh? God, I hate it too.
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Old 11-27-07, 10:39 AM   #15
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Sucks even more about halfway up the hill.

As of right now I'm down to about 190.5, I think I'll be able to be back in shape come race season so I'm not too worried about it yet. It's hard to believe, but I didn't gain any weight over Thanksgiving weekend.

I'm getting ready to eat my 360 calorie lunch, much better than the Chinese buffet, honest!
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Old 11-27-07, 06:01 PM   #16
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tso's mmmmmmmmmm
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Old 11-27-07, 06:22 PM   #17
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Homemade General Tso's works well for dieting.
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Old 11-27-07, 09:26 PM   #18
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You might wanna let the recipe out then. hehe. My man loves him some Chinese
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Old 11-28-07, 07:00 AM   #19
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Okay, I think I met Satan today. He is the trainer at the gym / sponsor of our race team for next year. I ride with him quite a bit, go to his spin classes and hang out with him from time to time. Generally a very nice guy, at least until today.

I get to the gym and they are getting ready to have a group workout thing. He tells me to jump in so I decided to give it a try. It wasn't really the type workout that I was after but figured what the heck, a nice rest day would be nice. Afterall, it was just a few women and a couple of older (heavier) gentlemen.

Satan (aka Jeremy) hands me two 30 pound dumb bells. He gives everyone else 15 - 25 pounders. I figured how good of a workout could anyone get with 30 pound weights, boy did I find out. The workout conisted of curls, military presses, lunges, and sumo squats. It started off doing one of each, lunges one each leg. Next set was two of each, etc, etc. The goal was to make it to ten of each exercise. By the time I made it to four my legs were starting to cramp up. Five was miserable, six I was seeing stars. At eight all I could do was think about how evil that SOB was. I hated life. I didn't make it to ten. He let me stop at eight, well not exactly stop. Next I did seven, then six, then five, etc, etc.

Needless to say, by the time we were finished I would have loved to have had some five pound weights. Those thirty pounders felt like they weighed 100 pounds each. I dreaded each time he finished his set and handed me the weights.

Once I finished I jumped on the treadmill a few minutes to stretch out a little then I took a shower. After the shower I sat down and I thought my legs were going to fall off. I could barely get out of the chair. My legs were shaking, trying to cramp. I did finally get up and somehow managed to walk to my truck. Getting in it was a real challenge, if that wasn't bad enough each time I pushed in the clutch I felt like screaming. I finally made it to my parking spot at work. Next challenge, walk 1/4 mile from my parking spot to the office. Somehow I made it but I cursed Satan out every step of the way.

Right now I am setting in my chair in ten different types of pain. I can't wait for my next workout. The only thing I look forward to more is the next time we head out for a road ride, I'm picking the route!
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Old 11-28-07, 07:53 PM   #20
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You catch the biggest looser? Man, the best show ever!
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Old 11-28-07, 10:51 PM   #21
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I figured how good of a workout could anyone get with 30 pound weights, boy did I find out.
For sure you can get good workout with 30lb dumbbells. I only own two sets of dumbbells 25 and 35lbs and I can blast myself pretty decent with them.

Using this table you can estimate conversion of low-weight and high-rep stuff to the equivalent heavyweight version.

Code:
Reps	Fraction 1rep max
1	1.000
2	0.972
3	0.945
4	0.917
5	0.889
6	0.861
7	0.833
8	0.806
9	0.778
10	0.750
11	0.722
12	0.694
13	0.667
14	0.639
15	0.611
16	0.583
17	0.555
18	0.528
19	0.500
20	0.472
21	0.444
22	0.416
23	0.389
24	0.361
25	0.333
26	0.305
27	0.277
28	0.250
29	0.222
30	0.194
In theory, to meet Friel’s max strength goals* I would “only” have to squat my 35lb dumbbells 30 times and step up 20 times. Your pyramid set was 64Reps total so if you used a short rest period that is pretty killer.

*Squat goal: 6 reps of 1.3 x Body Weight; Step up goal: 6 reps of 0.7BW
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Old 11-29-07, 06:36 AM   #22
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You catch the biggest looser? Man, the best show ever!
Nope, never watched it.
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Old 11-29-07, 06:37 AM   #23
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For sure you can get good workout with 30lb dumbbells. I only own two sets of dumbbells 25 and 35lbs and I can blast myself pretty decent with them.

Using this table you can estimate conversion of low-weight and high-rep stuff to the equivalent heavyweight version.

<snip>

*Squat goal: 6 reps of 1.3 x Body Weight; Step up goal: 6 reps of 0.7BW
Thanks for the information, much appreciated!
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Old 11-29-07, 06:37 AM   #24
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I was actually able to get a couple of hours of sleep last night, sort of suprised me. Everytime I moved I felt like I had a gremlin in my legs with a jagged knife and a rusty old pair of pliers cutting and ripping at my quads. When I did finally decide to get up I almost collapsed, the level of pain in my legs was amazing. However, none of this pain compared to when I tried lowering myself on to the toilet for my morning visit to the library. I was almost in tears!

By the time I made it to the gym I was convinced that I was nuts, not nearly as convinced as my wife though. I managed to suffer through 30 minutes on the elliptical machine thinking that it might loosen me up a little. It worked for a little while but it didn't last. By the time I made it out of the shower the pain was back. The 1/4 mile walk from my truck to my office just about killed me. The gremlins were back!

Tonights spinning class is going to suck!
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Old 11-29-07, 08:55 PM   #25
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I was actually able to get a couple of hours of sleep last night, sort of suprised me. Everytime I moved I felt like I had a gremlin in my legs with a jagged knife and a rusty old pair of pliers cutting and ripping at my quads. When I did finally decide to get up I almost collapsed, the level of pain in my legs was amazing. However, none of this pain compared to when I tried lowering myself on to the toilet for my morning visit to the library. I was almost in tears!
That means it's working
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