Yesterday, I went to the gym and did 50 minutes on the bike. Instead of just doing the fat burn setting, I did somewhat of an interval program in which I moved from 65% to 80% of my max heart rate and sat at each for 3 minute intervals. It took a long time to move from one to the other, so there wasn't that much interval work going on, but it was a little harder workout than what I had been doing.
I ate my meals, except that I didn't take my last snack last night. I felt a little hungry when I went to bed last night, for sure. When I stepped on the scale this morning, wow, I guess I might have been a little hungry: down 1.9 pounds. In addition to the bike work, I also worked in the yard and I worked up a little sweat.
Tomorrow is a travel day. Twayn, if you want to post, go ahead.
Day 34
Weight: 265.4
Total Loss: 19.1
I did my gym thing yesterday again. Mile walk, ten minutes of hard intervals on the bike, a quick circuit, then the kickboxing/stretching routine. The rest of the afternoon was grocery shopping and getting dinner started.
This just in: smoked meatloaf is teh Awesome. Paired with roasted potatoes & carrots, and black beans (I skipped making salad).
I rode a bike outside for about 50 minutes. I don't set any speed records, but I can tell that it helps. It gives me some time to think as well, which is also a plus.
Has anyone has any experience with a high calorie, yet still healthy diet? I need a lot more calories in my diet if I'm gonna put on weight. I just thought I'd get a recommendation if I could here before I started Googleing willy-nilly.
my high-calorie, yet still healthy diet as an undergrad consisted of (a) eating everything on my plate served by the food service and (b) going back to (a). (the Alma Mater's food service was all-you-can-eat).
If your goal is to put on muscle mass, you have to lift, lift, lift, and make sure that you are eating enough calories that you aren't burning proteins for fuel. My advice, fwiw, is to add more fat to your diet, while making sure that you are getting adequate roughage (lots of fresh veggies). Peanut butter sammiches (with natural peanut butter, to hold down on the sugar and salt)!!!
My feeling is that if you stick mainly to whole foods and don't eat too much processed food and monitor your progress you can't go too wrong. I am working to get more consistent with my diet these days. I figure it's hard to say much about my diet if I rarely repeat meals and eat out a lot.
What bS said, you want to add healthy fats to your diet, i.e. mono and polyunsaturated fats, and eat a lot of clean proteins -- fish/seafood, poultry, egg whites, nuts, etc. You can go with protein supplements if you like, whey protein isolate is the purest kind and probably worth the extra few bucks. Muscles working aerobically in the low range burn fats for fuel, but fats are big molecules and the bloodstream can only supply so much at a time. In the upper aerobic range muscles add sugar-burning to fat-burning for additional fuel. So give yourself plenty of healthy fats and raw carbs (fruits and veggies) for muscle fuel during your workouts. But keep in mind that muscles grow/get stronger by being broken down at the cellular level from exertion (not exhaustion) and rebuilt with new amino acids/proteins after the workout. Strength training doesn't have to be all lifting, that's just the most efficient strength sport. I would imaging rugby is considered a strength sport, along with rowing, martial arts, wrestling, cycling, nordic skiiing, ,swimming, isometrics, caber tossing, etc. Pretty much anything that involves a decent amount of muscle resistance.
Yesterday was back squat day. Warm up, then 3x57kg, 3x64kg, 3x72kg. The bar was going up pretty slow, was hoping to get more reps on the last set but decided to play it safe. Conditioning was circuit training with pull-ups (band assisted), push-ups, squats (unloaded), and some burpees, about 18 min. Feeling pretty good today.
Did a 4 mile run at lunch today. First run after my Saturday 9 miler - man it was tough goin!
But luckily, the gods/sods that discovered Epsom salts came to my relief. No kidding, this stuff is like $1.29/carton at Walgreens, but does wonders for what ails ye.