T Nation

Keeping My Head Down, Doing My Thing

to be fair though, that looks good!

…for an appetizer :sweat_smile:

It just needs a chicken breast thrown on top and its good to go!

LOL! @whang, @SkyzykS: That little, innocuous-looking bowl is a calorie and carb BOMB: 555 kcal, 32,38 g fat, 57,64 g carbs, 15,97 g protein. Often they add a tablespoon of olive oil to the hummus too, which makes it even worse, calorie-wise (approx. + 119 kcal).

When you’re trying to keep to 1600 kcal/day and 100 g carbs/day, this lunch blows everything to hell.

Fortunately the scale shows 81,2 kg this morning, so sticking to last night’s 125 g cottage cheese and 80 g blueberries and avoiding the thrall of the nut butters seems to have worked.

Weight-loss is . . . challenging. :grin:

@dagill2, @ejones1: Thanks for all the love, guys! It’s very motivating! :heart:

Now off to do this morning’s routine . . .

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keep up the great work

Woah lots of numbers there. To be honest, I’m a foodie, so my diet is just a seEfood diet. I generally just eat whatever I see and like. Haha

I like to keep my plan of attack for weight loss fairly simple. Just eat less portions of everything and suck up the hunger lol. Of course that won’t work for everyone though.

I love food too. And good wines. :smiley:

But unfortunately, I’m one of those people who will gain 2 kg/5 lbs just by looking at a picture of carbs (@SkyzykS: don’t you even dare!).

I have a friend’s 40th birthday celebration coming up next week, which I’m dreading . . . The scale will HATE me. :smiley:

At least the few kilogrammes gained come off reasonably reliably again as soon as I get back to my regular eating routine.

Also, next week is Mille Miglia (la corsa più bella del mondo! ), which I’ve tended to celebrate each year with wonderful, regional Italian dishes and excellent regional wines by choosing from stopping points along the route for each day of the race. Not so this year; I’m sticking to my meal plan instead! :cry:

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But I just made the great chicken & mushroom fold overs…:grin:

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Nom, nom, nom! :grinning:

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2021.6.8

81,2 kg

1424 kcal, 44 g fats, 83,8 g carbs, 213 g protein

Morning — Round 1, Week 2, Day 2: Ladders

Warm-up

7.5-minute timer per ladder

Alternating back lunges
1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9

Alternating 1-legged RDLs
1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9 + 10
Cut some rest periods = back spasm

Squats with 3-sec pause at bottom
Count of 8 for each rep
1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9

Good mornings with 3-sec pause at bottom
Count of 8 for each rep
1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 10: Pronated grip: 6 + 5 + 5 + 4 + 3 (23)
Those reps really sneak up on you, especially with pronated grip.

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Pictures or it didn’t happen

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You *#&$@% ! :grin:

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Not gonna do it. I know how hard sticking to a given dietary practice can be, and I’m not out to derail anybodys efforts.

But you know where to find 'em. :grin:

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@SkyzykS, @dagill2: LOL! I would have survived licking the screen, of course, but :heart: all the same!

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2021.6.9

80,7 kg

1633 kcal, 53,7 g fats, 84,2 g carbs, 210 g protein

Morning — Round 1, Week 2, Day 3: Pull supersets

Warm-up

Each superset + rest = 4 minutes

Pull-ups — pronated grip
5.8@8
5.8@9
&
Let-me-ins (towel rows):
12.6@7
12.6@8

Let-me-ins with approx. 5-sec contraction at top:
5.12@8
5.12@8
&
Let-me-ups (inverted bodyweight rows) with pronated grip
12.6@8
5.8@8 *

Let-me-ups (inverted bodyweight rows) with supinated grip:
5.8@8
5.8@8
&
Let-me-ins (towel rows) with palms up:
12.8@8
12.8@8

* Struggled with concentration this morning and mixed up the two exercises in this set in terms of reps and rep rhythm.

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 11: Pronated grip: 6 + 6 + 5 + 4 + 3 (24)


Really feeling the hamstrings from yesterday’s Good Mornings. Who knew such an easy and simple exercise could have such “devastating” effects! I guess that says more about me than about the exercise . . . :smiley:

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2021.6.10

80,5 kg

1597 kcal, 48,3 g fats, 76,6 g carbs, 216 g protein

Morning — Round 1, Week 2, Day 4: Core interval sets

Warm-up

Each set + rest = 3 minutes

Leg lifts with hands on chest
12.8@8
12.8@8
12.8@8

Hyperextensions with hands under chin
12.4@7 stiff
12.8@8
12.8@8

Russian twists
12@8 stiff
12@8 better
12@8 good

Swimmers, stretched before set
12.6@8 stiff
12.6@8
12.6@8

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 13 (12): Neutral grip: 7 + 6 + 5 + 4 + 3 (25)


Day 12 of PLP was supposed to be a rest day, but I’m travelling on business for the next 3 days, so I swapped in Day 13 today instead. Work schedule is pretty packed for the next three days, so not sure how much I’ll get to do before Monday.

PLP felt really good today. LOVE neutral grip, and all the issues with hand numbness and pain have disappeared since I stopped using gloves.

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2021.6.11

80,4 kg
Last weigh-in for a few days because I’m away.

— kcal, — g fats, — g carbs, — g protein

Quick, but regularly scheduled, routine before travelling this morning.

Morning — Round 1, Week 2, Day 5: Stappers

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups

Did 8 rounds at a fairly relaxed pace. Let-me-ins (towel rows) immediately after lunges are still particularly evil for the quads.

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When travelling on business, there are hotel rooms with decidedly worse views than this:

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Looks like a great place to get some trail runs in. Beautiful.

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2021.6.14

81,5 kg

1508 kcal, 49,4 g fats, 72,8 g carbs, 214 g protein

Morning — Round 1, Week 3, Day 1: Push interval sets

Warm-up

Each set + rest = 3 minutes

Push-ups
12@8
12@9
9@9

Military press with hands raised
2f on floor; feet in wrong position
8@10
12@10
12@9

Close-grip push-ups
8@10
7@10
6@10

Seated dips
12@7
12@8
12@8

Almost everything felt grindy this morning. Not sure why.

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 14: Neutral grip: 7 + 6 + 5 + 4 + 4 (26)

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