adefwebserver's Journal, 24 August 2018

Today's Plan:

πŸ₯› Protein Shakes all day
10 net carbs

🍴 Yesterday I was at a company function all day, and since I had to lift weights, and 'carb up' anyway, I had a 🍩 bagel in the morning. For the past 4 months, I-don't-eat-breakfast. I was reminded why because I went on a 'carb binge' that had me over 200 carbs by the end of the day...

@PrincessValerie and I made it to the gym πŸ‹οΈβ€β™€οΈπŸ‹πŸΎβ€β™‚οΈ again. Of course we walked the 2 miles each way 😍. I was able to get in 3 sets of: Bench Press - 70lbs (10 reps), Deadlift – 115lbs (6 reps), Squat - 115lbs (10 reps), Shrug - 110lbs (10 reps) Ab Crunch - 120lbs (10 reps), Bicep Curl - 40lbs (10 reps), Pushups - (10 reps), Pullups - (5 reps)

🍽️ Can't wait for my 5 day fast to start on Monday! I plan to run 5 miles every other day. This is the thing I am most looking forward to (I only ran one day in the past month!). I still plan to lift weights 3 times a week, however, I anticipate reduced strength.

πŸ§˜πŸΎβ€β™‚οΈ My body feels like a new body, much lighter, far stronger.πŸ€ΎπŸΎβ€β™‚οΈ I normally run a mile between 10-14 minutes. Last time I ran, I was able to do 3 miles at under 10 minutes a mile.

My hope is to only be 175lbs on Monday morning so I only have 15lbs to 'cut' to get to 160lbs.

Have a great weekend everybody!
175.0 lb Lost so far: 32.0 lb.    Still to go: 11.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 24 August 2018:
1570 kcal Fat: 67.50g | Prot: 158.00g | Carb: 89.50g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Nature's Way MCT Oil. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Snacks/Other: Quest Vanilla Milkshake Protein Powder, Slim Jim Original Turkey, Just the Cheese Crunchy Baked Cheese, Quest Tortilla Style Protein Chips Nacho Cheese, General Mills Frosted Cheerios, Quest Oatmeal Raisin Protein Cookie. more...
2167 kcal Activities & Exercise: Walking (exercise) - 3.5/mph - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
gaining 7.0 lb a week

22 Supporters    Support   

10 minutes a mile, wow you are fastπŸƒβ€β™‚οΈ, I try hard to do 6 minutes a mile on my bicycle haha πŸ€―πŸ˜°πŸš΄β€β™€οΈ 
24 Aug 18 by member: keilin-4
sounds like a good work out you had. and I can understand you looking forward to getting back to your fasting routine. If you struggle with your workout when you fast you can always go back to eating a nice high protein keto meal before workouts and just continue your fasting as usual the next day. I am curious though, why do you want to get down to 160?? I thought you did not want to be too slim?? I see experimentation in your future! 
24 Aug 18 by member: baskington
Do what makes you happy, you are doing a great job ! πŸ˜€ 
24 Aug 18 by member: keilin-4
@keilin-4 - Thanks! If I am running 'downhill' I can get under 9 miles... but then the remaining miles are 11+ Hahaha 
24 Aug 18 by member: adefwebserver
I love people with goals and plans... 
24 Aug 18 by member: HCB
@baskington - If I were more 'normal' an alternate day fast (I work out 3 times a week) would work and Dr. Fung actually recommends it. But, I-need-to-multi-day-fast :) The day 3+ of a fast IS the point of the fast for me. The first two days of the fast are MEH! :) - - I want to get to 160lbs because I still had 'significant stomach' at 163lbs (my previous lowest). My 'HOPE' (please get out your 'salt' because we will need a 'grain' of it at this point), is that I will look a LOT better this time than I did when I was the guy what had lost nearly 40lbs in 4 months... 
24 Aug 18 by member: adefwebserver
I understand, I am faster without my extra 42 pounds in the back of my bike πŸ‘ΆπŸΌ but that can only happen on weekends, sometimes I ride my bike on sundays afternoon , my goal is 10 miles a day 5 days a week and this week I started doing 30 days fitness challenge (app) and I am happy with that, some people say you can not do cardio if your goal is to build muscle, I don't believe that, and well I do what I want to 😁 
24 Aug 18 by member: keilin-4
@HCB - Thanks! But I am mostly copying your post format ('... moving down on the Idiot Box'...) :) 
24 Aug 18 by member: adefwebserver
@keilin-4 - I am sure your cardio is fine :) I think cardio would be ok for me too while 'weight lifting' if I didn't like the feeling of pushing myself to exhaustion when running so I leave no time for any 'recovery'. Also, when I run, I lose weight, so it screws up my 'bulking'.  
24 Aug 18 by member: adefwebserver
I know, it leaves me exhausted too but the thing is: I am at home 24/7 and you work out of home. I ride bicycle first thing in the morning and I workout after lunch. I have to say that I am really proud of most people here, they are working all day long still go to the gym at night πŸŽ–πŸ₯‡ πŸ’ͺπŸ’ͺπŸ‘πŸ‘ 
24 Aug 18 by member: keilin-4
When I work I find it hard to exercise, because I come home already tired 🀯😰 
24 Aug 18 by member: keilin-4
Great job getting to where you feel stronger! Sounds like you are all ready for next week - good luck with your fast - but have a great weekend first! 
24 Aug 18 by member: nikeit
Hmmm, I think I could do protein shakes all day. Make it count as you always do. 
24 Aug 18 by member: chesgreen
Those are some awesome results!  
24 Aug 18 by member: chrisw77
Keep your lifts at the front end of the workout too dedicate your energy there. Finish with light cardio and you'll be fine 🀘 
24 Aug 18 by member: chrisw77
your belly will disappear with your weight training, you are just in a hurry for perfection! My belly has gone down several inches with my cardio and the weight work. and honestly if I don't get enough protein I can't make the grade with my workouts. Too hard without fuel, I felt my muscles strain like they were about to tear by the second set. I can manage fine on my 700 to 900 calorie deficit but low protein nope! doesn't work for me. At least you get some protein each day on your fast. That will help. Upping that on workout day may help too if you don't want to actually eat for your mental happiness. 
24 Aug 18 by member: baskington
@baskington - I am going to give that exact plan a try!  
24 Aug 18 by member: adefwebserver
@chrisw77 - I am going to only do lifting or cardio each day rather than try both ...So basically what you said :) 
24 Aug 18 by member: adefwebserver
Every single post of you amazes me. :)  
25 Aug 18 by member: apantoja
@apantoja - Thanks! But, the plan would have worked out had I gone to bed at my normal time... but we went out and I ended up taking in 44 extra carbs! (and I am now up 2 pounds...)  
25 Aug 18 by member: adefwebserver


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