lol, yeah hogwild, I guesstimated the burger to be like 900-1000calories, fries 300cals, and malt prolly 300 in the little bit I had. That's buuuuuuuuuuuut I don't think it'll be a big deal, the scale will most likely go up a little cause of the sodium tomorrow but it'll go down the next day so I'm not too worried.

Strength training is awesome! You burn more sitting still, it's like a duh factor!

4/1/2011 8:31:23 PM

Hit the front squats again today and something just clicked. Felt like my form was really good, hand didn't hurt at all, and rolling up my sleeves gave a good enough cushion for my shoulders. I stayed at 135 to work on form and can hopefully work up the next few weeks.

An unexpected benefit of the front squat has been the ability to do them even when some dude is using the only squat rack to do should shrugs

4/1/2011 11:29:11 PM

hehehe speaking of cheats i logged in my cals from yesterday.... 2300
and last sunday was 3300!

lol



[Edited on April 2, 2011 at 8:25 AM. Reason : and le sigh...today is the shower so its not gonna be much better today! ]

4/2/2011 8:24:48 AM

So, can anyone recommend me a good routine for lifting that avoids significant shoulder pressure?

4/2/2011 10:30:52 AM

405 deadlift PR today

4/2/2011 11:18:28 AM

so I've actually started to get some comments about muscle definition. That's a great feeling and only makes me want to workout more. I'm starting to genuinely enjoy it. I am still trying to lose about 15lbs. I lost about 40lbs two and a half years ago. It came pretty easy, I just stopped eating like shit. I've maintained pretty well, but just can't drop this last little bit.

4/2/2011 12:30:00 PM

Got down to 30 minutes for 3 miles not on the treadmill. Idk why running regularly I am so much slower but... hey improvement is improvement.

I am the suck at dieting lately though.

4/2/2011 2:59:10 PM

I bought some free weights today and I'm actually really excited about them.

They're the metal ones that you can add plates or take some off. I mean granted, I realize that having "professional equipment" doesn't make me any better at lifting, but I feel it's a step in the right direction.

So stoked!

4/2/2011 6:26:29 PM

I was thinking of getting some of those. Let us know what you think after a while

4/3/2011 12:19:32 PM

up to 226 in BW, more or less the same BF as 2 months ago, new PRs on 90% of my lifts

4/3/2011 2:34:33 PM

Just as I was starting to think this diet was a waste of time I lost ten pounds. Yay!

4/4/2011 1:10:34 PM

i was just about to ask you how it's been going. how are you feeling? how long are you going to do phase I?

4/4/2011 1:22:11 PM

How much water do you all drink a day?

4/4/2011 3:28:44 PM

Quote :

"hehehe speaking of cheats i logged in my cals from yesterday.... 2300 and last sunday was 3300! "

im averaging 2600cals/day intake, had a few 3600+ days in March

4/4/2011 3:42:29 PM

Re: Weight plates

Amazon has a lot of weight plate sets for damn good deals. I got a birthday present from bmel ( ) of 110 pounds of plates with 2 handle bars and a 5 foot bar for about...120? with free shipping. The prices have changed recently and the shipping comes and goes, but definitely take a look on there.

4/4/2011 3:55:45 PM

So I was all excited about the weigh in this week, and when it came right down to it, I only lost 1/2 a kilo and no changes in inches or anything.

This goes to show that when you become undisciplined in your diet, things can go wrong. Plus I'm a month and a half in, small chance I might be hitting a small plateau?

Here's the thing, if I keep eating right and continue working out, then there's no reason that the weight won't come off and I'll build muscle. Sometimes the body doesn't lose as much as one would like, and this week I can definitely point to the extra calories I ate.

Regardless:



I'm pretty stoked about these. I had my first workout with them today and WOW what a difference. I'm guessing the bands that I was using just weren't what I thought they were. My left shoulder definitely felt the burn.

Here's to health!

PS - The weights I got were two 10-kilo sets (22 lbs). They cost 7980 forint, which comes out to... roughly $40. These things are brand new and I'm not gonna lie, I loved hearing the sound of the weights shifting when I lifted 'em. Made me feel legit. haha

[Edited on April 4, 2011 at 4:34 PM. Reason : pikshur so small!]

4/4/2011 4:31:57 PM

^ you should probably plan to put the same amount of weight on each side of the dumbell. Just a suggestion



[Edited on April 4, 2011 at 4:39 PM. Reason : df]

4/4/2011 4:38:49 PM

Quote :

"How much water do you all drink a day?"

64-72 oz usually

4/4/2011 5:07:29 PM

When I run (usually only happens when running outside) I get a searing pain around my right shoulder blade and my right shoulder. What's wrong with me?

4/4/2011 5:22:47 PM

Quote :

"^ you should probably plan to put the same amount of weight on each side of the dumbell. Just a suggestion "

Yeah I know, I don't have any 1/2 kilo weight plates though, so for now I have to go 1 kilo at a time. I'll get up to it, don't worry.

4/4/2011 5:23:38 PM

No offense but that pic looks like a cheesy match.com profile pic, like "Hey baby, I work out"

4/4/2011 5:27:55 PM

Quote :

"When I run (usually only happens when running outside) I get a searing pain around my right shoulder blade and my right shoulder. What's wrong with me?"

Sometimes I get this too, and I have no idea. Someone once told me that I wasn't "loose" enough, that I was all tensed up. But I'm not convinced that was the source of it.

4/4/2011 5:38:54 PM

I get a shoulder pain on just one side as well, and only when running outside. I find that if I am mindful to lower the level of my hands a little it goes away. So basically it's just you're doing it wrong.

4/4/2011 5:53:13 PM

I suppose I am kind of tensed up when I run (and all other times). I don't wanna run like a sissy though

4/4/2011 5:56:12 PM

I get pain on my left shoulder to my neck and I found it's from tensing up while I run. So I try to stay loose and keep my hands relaxed.

4/4/2011 5:56:55 PM

I managed to snag a weight bench and a bar with 130lbs of weights for a grand total of $40 off of Craigslist last week. It was ftw.

4/4/2011 7:40:21 PM

Quote :

"No offense but that pic looks like a cheesy match.com profile pic, like "Hey baby, I work out""

he has lost a surprising amount of weight in his face and I think that is commendable even if the photo shoot is a little dorky in nature.

4/4/2011 8:34:16 PM

Quote :

"No offense but that pic looks like a cheesy match.com profile pic, like "Hey baby, I work out""

It was meant to be. haha

I'm all cheesy excited about the fact that I have real weights. The workout was a lot harder with 'em yesterday and I'm looking forward to using them for a long time. (At least until I move back to the States, then I'll have to sell 'em. No shipping weights across the ocean)

And hey thanks Quinn!

4/5/2011 2:04:50 AM

A barbell complex I've been doing randomly through out the day and really like....

Romanian Dead Lift (RDL) --> Bent Over Row --> Hang Clean --> Front Squat to Press --> Back Squat.

You use an Olympic barbell and flow right in to each movement seamlessly after each set of reps. Either 5 or 6 reps of each movement. Rest as needed and repeat.

Using just the bar creates a pretty good oxygen debt. If you are a gym-noob i'd maybe start with DBs ~15#.

4/5/2011 11:33:02 AM

What should I be eating before I go swimming? High calories? High Carbs? I usually make a 2 or 3 egg omlets with peppers,tomato, shredded cheese, and sliced deli meat (usually turkey). 12oz of orange juice compliments this meal, usually. Sometimes I'll add a half cup of japanese white rice to the omlete if I'm real hungry, or just have rice, eggs, and shredded cheese. Right after I'm done swimming I have a whey protein drink... I'm trying to tone my muscles, harden them, and increase endurance...



[Edited on April 5, 2011 at 10:12 PM. Reason : .]

4/5/2011 10:11:03 PM

Down 6.5 lbs. in 3 weeks. Had gotten up to 198.5 and now I'm down to 192. Trying to get back to my Men's Health weight of 188.

4/5/2011 10:13:29 PM

^^

which pool? its not possible for us to have >10% bf duuuuude. superior genetics(until the ice age)!!!!

4/6/2011 8:07:17 AM

i've been running a lot lately - actually i've been kind of on a running kick but now that my knee is feeling better i need to start doing more weight training. which i hate! so i'm going to try to give P90X a twirl again - i actually enjoyed it some - i just hate being inside so i'm going to do some of the routines (the more weight training-esque) ones and run on the other days.

concerning my allergy and my weight - yo-yo central. i'm slowing piecing together items i should stay away from. the updated list includes: white wine, more than 2 glasses of red wine, shrimp, frozen yogurt, chocolate, and pizza with meat toppings. the frozen yogurt is new - i went to marmalade skies last night because i wanted some fro-yo and they're stuff is pretty healthy but OMG within an hour or so my hands were swollen and turning red. my stomach also swelled and it became uncomfortable. no bueno.

4/6/2011 8:53:03 AM

so i've been on point with my running and workout routine. kinda of slacked on my diet over the weekend. had some pizza after a night of partying. but back at it this week. it will be a month since my last weigh-in/pictures so i'll do that this friday and post the results.

4/6/2011 8:53:16 AM

Dead Lift Day: 315x3, 365x1, 385x1, 315x5. Front Squat: 175x5, 5, 10. Cable Pull Thru 5x10. Chest Supported Shrugs: 3x10. Chin Ups: 60: (12x5).

Weight is down another 2lbs! That's ~3lbs a week for 5 weeks, from 186 to 170! I am 5'7'' btw.

I could tell a loss in my pulling strength, however I am probably recovering from my max attempt last week. <10%BF here I come

4/6/2011 10:45:00 AM

^what method are you using for body fat/tissue composition?

4/6/2011 2:01:50 PM

so i seem to be losing 1-2lbs a week not enough... problem area is still the stomach. I take weekly pictures to compare.

I just can't wait till Easter is here and I can get my protein again. the protein intake now is pretty crappy.

4/6/2011 2:18:43 PM

Guesstimation using the mirror and my/others experience.

When I say <10%BF, I really mean very defined 6pack, obliques and some visible muscle striation in the shoulders, tri's and back.

4/6/2011 2:26:18 PM

PackMan92/other Paleo enthusiasts:

Can you give me some quick pluses and minuses? Thinking about changing up my diet and weighing the different options.

4/6/2011 2:47:24 PM

i started it two weeks ago and it's been awesome.

just understand the commitment going in. preparing all meals and cleaning up afterward is somewhat time consuming.

i've had one cheat day (had to, went to final four, no re-entry or food allowed to be brought in), and still cheat with alcohol.

also, resources online seem to conflict each other all over the place. so, pick a set of things, and then modify the recipes for you.

ie, some say ok to dairy, some say absolutely no dairy. some say bacon's ok, some say no salted/cured meats.

i eat a fuck ton of stuff, and still am dropping weight. feel good too. lots of protein, haven't noticed any real decline in strength lifting either.

make snacks and stuff in large batches, you'll get tired of snacking on fruits and nuts. i made a 4 lb batch of beef jerky last weekend and have been nibbling on it.

i dont really care for many fruits, and sometimes do crave something sweet though. and pizza.

oh, and if you're hardcore about it, not having a ton of sauces and condiments available immediately and cheaply is kinda a pain in the ass. but i made a batch of my own ketchup and it's kept well and you can play with the spices. turned out kinda neat.

i enjoy the cooking aspect of it though.. even making my own stocks and things.

it is a little expensive to keep up with, but can be done pretty economically. i stop by the farmers market most days after work, but meat costs is expensive. however, i can do all the meals for the gf and i for ~$15/day... all the while having lots of variety and mixing it up constantly. that's pretty acceptable.

not having a cafeteria or anything close to work, and being forced to pack my own lunch for the better part of the last six months has been a really good thing.

this site's rad

http://nomnompaleo.com/

(but of course, there's some things that some paleo people wont agree with)

in principle i love the idea... of just eating much cleaner... but it does suck to limit a lot of things i really like.

[Edited on April 6, 2011 at 3:18 PM. Reason : and she uses a sous vide a lot, who the shit has that? but it's good for ideas.]

4/6/2011 3:12:42 PM

Hey anyone work in uptown Charlotte and want to join me for my Wednesday spin class? I used to avoid them because it's silly riding a fake bike indoors but they're actually pretty fun.

4/6/2011 3:35:36 PM

Anyone still tracking their miles ran? I've got 295 miles left to reach 500. My goal is to hit 750.

Been holding steady at 185 lbs the last few weeks, which I'm mostly happy with.

4/6/2011 8:24:01 PM

where do you guys buy spaghetti squash. i saw it at HT for 2.79 a lb and didnt know if that was extreme or not.

4/6/2011 8:29:36 PM

Harris Teeter is the only place that seems to consistently have any...sometimes it's like 1.79/lb

4/6/2011 8:44:49 PM

So is there a more beneficial time to go to the gym? Right now I am going about 8ish at night but I'm never guaranteed to get out of work on time and they just changed their time to closing a half hr earlier each night so I am considering working out at 7am instead. Think it makes a difference as far as burning calories throughout the day or anything?

4/6/2011 11:08:44 PM

So does Spaghetti Squash go by any other name? Living internationally makes it difficult to use some substitutions. (Sidenote: They do have this stuff called turro over here that is an awesome curd-like thing. Mix it with some yogurt for some great post-workout protein)

Here's an interesting question I think: Last night, I finished a three-day fast (not for weight loss) and broke it with pretty much anything I wanted to nom. It was delicious, but I lightened up the workout the second and third day of the fast. Being without food from Sunday night to Wednesday night, how much do we think the muscles were effected?

Also, since I am on a deficit right now, should I just forget about gaining any sort of muscle weight since people are saying it's impossible on a deficit? Does that just mean that right now, I'm only going to be able to get "cut?" Honestly, I'm still a ways away from being cut. But I'm moving in the right direction.

4/7/2011 1:56:18 AM

whoohooo...set my best 3 mile time yesterday at 26:34

4/7/2011 8:38:14 AM

I made some spaghetti squash pasta a few days ago. It is fun to scrape that crap out but make sure to cook it real good first. I got mine from HT. I'm thinking about doing a Paleo pasta with summer squash since the spaghetti squash was a little too sweet for me.

I found that http://nomnompaleo.com/ link from the first place I heard about the Paleo diet http://www.fitbomb.com/p/why-i-eat-paleo.html. I think the guy who does the fitbomb site is married to the woman who does nomnompaleo.

I need to go to the Farmer's Market and get some meat too but I am too lazy and it is expensive. The hardest part about the diet is it is so expensive and I have historically been VERY frugal with food. However, I am trying to change that for the sake of my health. $3 for a head of cauliflower???? Mother fucker. That is a huge staple of the diet.

4/7/2011 11:16:44 AM

http://lowcarbdiets.about.com/od/cooking/a/spagsquash.htm

here's some good instructions on the different ways to cook the spaghetti squash so you can scoop it out.

4/7/2011 12:18:59 PM

Quote :

"The hardest part about the diet is it is so expensive and I have historically been VERY frugal with food. However, I am trying to change that for the sake of my health."

what's frugal to you?

the meat's the most expensive part. eat veggies in season.

i guess my food budget is a lot higher than most people, but i dont see why spending $7-10/day to keep to a paleo diet should be a problem for anyone. for $10/day per person you can eat like a king (but not t bones every meal).

4/7/2011 1:02:13 PM