Siegels's Journal, 24 July 2018

starting PT tomorrow. Using foam roller, shoulder posture straps, and stretching. Back in the gym, albeit very light weights. "slow and steady wins the race"? actually it's not a race. how about "slow and steady works for me".
140.0 lb Lost so far: 7.0 lb.    Still to go: 0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 24 July 2018:
2774 kcal Fat: 129.65g | Prot: 238.96g | Carb: 138.94g.   Breakfast: Kroger CARBmaster Vanilla Milk, Egg White, Bacon, Pita Bread. Lunch: Harvestland Sliced Turkey Breast, Lettuce Salad with Assorted Vegetables. Dinner: Beef Rib Eye (Small End, Trimmed to 0" Fat, Choice Grade), White Rice, Boston Market Mediterranean Salad. Snacks/Other: Pure Protein Chocolate Deluxe High Protein Bar (Small), Beer. more...
2105 kcal Activities & Exercise: Weight Training (moderate) - 30 minutes, Resting - 14 hours and 20 minutes, Walking (moderate) - 3/mph - 2 hours, Sleeping - 7 hours, Calisthenics (heavy, e.g. pushups) - 10 minutes. more...
on diet Siegels's own diet   losing 18.2 lb a week

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Sorry for the set back. I'm still climbing out of my mess, back to 60% of previous. I have noticed and you may as well. When I restart I vowed to start at 30% of previous max workouts. I kept my vow, but what I did and discovered was, it was really easy, instead of cheating and doing more I slowed way down and did each rep with great intentionality. Now that I'm back to 60% of my former max, I'm nearly equivalent body-wise. I think by the time I return to 100% I will be a few degrees in both shape and strenghth. I pray all goes well with you. My accident was 1st week of March and my ankle is still 25% bigger than the other and my lumbar still gives me a fit, which I suspect will for life. PT said they can no long help me make improvements, and I tried (against my initial opinion) chiropractic, and after six treatments I determined they were of no benefit. I have found that "band-pull-aparts" are a great exercise for the thoracic area.Check out Jeff Caviler at Athlean X here:  
24 Jul 18 by member: adamevegod1


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