Exercise/Primal Update
To continue this conversation….I’ve had to take a week off of running to rehab a nagging foot pain, and it’s helped a lot. I’ve been doing the weights all week, and had a great “worn down” workout today…
Squats — 5 Times 5 Reps of 10 with 65lbs under my chins (250 total)
Ab Curls — 5 Times 5 Reps of 10 with 20lbs (250 total)
Chest Press — 5 Times 5 Reps of 10 with 125-150 lbs (250 total)
I must say that i’m definitely not the meat head weights kind of guy, and will be happy to cut back to my routine focused on running….
On the Primal diet side, it’s been interesting. I’ve stuck to it about 80-85% of the time. My base weight has lowered to around 183, but still fluctuates between 183 and 189 on any given day. I had a pleasant surprise the other day because my belt is now at it’s limit. When i bought it i was 3rd or 4th from the end, now I’m at the end. And that jives with the normal primal results, not great weight loss, but a leaner body.
I have been in a funk since thursday, and have pretty much ignored primal, and i can feel the difference. Not sure if it’s the sweets or bread, but ill be glad to get back on track. I guess when you regularly eat “bad” you don’t get the bad feelings that come with. I can’t say i notice feeling better on primal, but i can feel the side effects of eating “bad”….
Exercise / Weight Update
I never exercised until about 4 or so years ago. Sure, i played rec league sports here or there, and did yard-work every week but nothing regular.
Actually weighed myself one day and it was up there (240-250). Which wasn’t bad given my 6’1” frame, but until i quit smoking in 2004, i weighed 170 from about 1992 on. slowly but surely it creeped up on me.
So, i started running, i remember the first few times, ugh…slowly over the course of a summer of running or elliptical or biking (sometimes 3-a-days) and a 6 day a week 1200 (net) calorie diet i got down to 190. i’ve pretty much been there since.
After christmas 2010 i got back up around 200, went back to the old regiment in Jan and got down to 185…for most of 2011 i ran about 30-40 miles a week my normal week consisted of:
coffee for breakfast, 5 mi / 40 min at lunch, then fruit, a kashi bar, and a cup of sugar free pudding at my desk afterward. fruit would usually be 2 apples or grapes or cantelope. this would be mon-thurs., a rest-day on friday, and 12-15 miles over sat. and sun., i wouldn’t really watch my dinner or weekend food.
so now i’m stuck at 185 or so for the last year. got strong, lean, and toned “runners legs”, but a jiggly chest, arms, and stomach. i abhor the thought of muscles, abs, pecks, whatever. not my thing. I would like to be lean and toned.
i talked to a co-worker who runs a cross-fit gym on the side. gave him the run down, and asked what i could do in my hour lunch to solve the problem. first he said more meat and veggies, abs are made in the kitchen, and add some weights.
talked to one of my friends who has been trying the “primal” diet with success over the last couple of months. he’s injured so can’t workout, but has done primal 80% of the time, and has dropped 15 lbs!
went back to the co-worker and we came up with the following. been doing this since the second week of jan.
4 mi / 27-30 min — my time varies but i added some rest periods in there so, total time is around 32/33. usually start at 7.6 do 1:30 min intervals til 8.6, then rest for a minute or so
5 reps of 5 chest press — right now I’m at, 175 x 2, 160 x2, and 145 x1
5 reps of 5 squats with weight — right now i’m at, a 60lb dumbbell, i hold it with both hands up to my neck
another 5 reps of 5 chest press — 145 x 3, and 135 x 2
another 5 reps of 5 squats with weight — 60lb dumbbell
i really feel the “burn” of this routine, it helped me get over the hump of using weights because i feel as worn as running makes me..
hoping to add 5 lbs (of weight) a week for the next month, will bail at the first sign of muscles.
started the primal diet today, no change to my lunch, but cutting out breads, grains, potatoes, and junk of course. adding more meat and more veg. for 80% of the time.
Anybody doing anything similar, want to?
Final Stats for today:
Age: 33
Weight: 186
Height: 6’1”
