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Week 5 Day 2

Posted on April 13th, 2004 filed in Training Log
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I am relieved as I am completely free of muscle aches today. I was expecting some soreness after yesterday training session but I am quite fine.

Numbers today (4 sets, 10 reps, 1.5 minutes of rest):

Lateral Pull Down : 130 lbs
Seated Rows: 135 lbs
Triceps Push down: 90 lbs
Triceps Extension : 110 lbs


Nutrition: A good source of Calcium

Posted on April 13th, 2004 filed in Nutrition
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I was given this tip today about a good natural source of calcium. All one needs is a wide mouthed mason jar, some lemon juice, and some eggshells. Just soak the eggshells in lemon juice until they stop bubbling, and voila! You have a highly assimilable source of calcium called calcium citrate. The eggs may be soaked before or after using the contents within (doesn’t matter).

I already eat a lot of eggs, so this would be a way of getting extra calcium for free. Plus the eggshells are likely to contain other trace nutrients that work in cooperation with calcium. It’s no good to supplement with x amount of calcium if collaborating nutrients are out of ratio.

Excellent tip.


Week 5 begins

Posted on April 12th, 2004 filed in Training Log
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Week 5 starts today. My scale showed another 2 lbs drop. Youpee! Things are going in the right direction.

I discussed my exercise program with my trainer. He is of the opinion that the body gets used to exercises that do not change and thus exercise becomes less efficient. He believes we should introduce some variety in the number of sets/reps while keeping the exercises the same.

Accordingly, we will do this week 4 sets of 6 reps only each with the plan to have a similar week every 3 weeks but with 5 sets in future (as per Body RX recommendations). Then we’ll compare the performance on these weeks only and thus gauge the progress during the preceeding 3 weeks.

My trainer remains unhappy about the exercise regimen I am following even after introducing variety. He believes that circuit training with 1 set of each exercise is far better than 4-5 sets of 4-5 exercises for weight loss purposes. He also would like me to do cardio on my off days something I am really not ready to do yet as per Body RX. At this time, I will stick to Body Rx routine. Things are going great so far on multiple levels. I am getting stronger and losing weight. I am also under the impression that weight loss will start to accelerate 2 months from now as again per BodyRx. I would not be surprised if it happens earlier as I basically skipped cycle 1 of Body Rx and started at cycle 2.
I repeated my body composition test and my numbers were very good:

Weight: 210 lbs vs. 221 lbs
Fat Percentage: 25.8 % vs. 28%
Fat Mass: 54.2 lbs vs. 61 lbs
Goals to reach by end of July:

Weight: 175 lbs (Lose 35 pounds)
Fat Percentage: 17% (Drop 8.8%)
Fat mass: 30 lbs (lose 24.2 lbs)

If I continue to lose 6 lbs of fat per month, I should reach my goal by end of July.

My numbers today were as follows (4 sets/ 6 reps/1.5 minutes of rest):

Chest Press: 160 lbs
Incline Press: 140 lbs
Preacher curl: 83 lbs
Biceps curl: 70 lbs
chinups: 60 lbs of assistance.


Calcium intake

Posted on April 11th, 2004 filed in Food Intake Log
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I checked the RDA and it is 1000 mg based on a 200 calories diet which is what I am roughly on now.

Among what I am eating, the richest by far is my complete meal replacement hi protein shake, giving 70% of RDA. That’s 700 mgs.

I am also getting calcium from the carbonated waters I drink (1/2 a gallon carbonated water per day) giving me 200 mgs of calcium

I also found that:

2 breasts of chicken: 52 mgs of calcium
iceberg lettuce: each 108 mg, both 216
2 pounds of strawberries: 144 mg
2 apples: 17 mg
1 orange: 65 mg
egg whites: 28 mg

So that’s a total of 1422 mg or around 140% the RDA.


Favorite Movie Scenes Part 6

Posted on April 11th, 2004 filed in Memorable Movie Scenes
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1) Guido playing the clown as he passes in front of his boy knowing very well that he will be executed few seconds later.

2) Memories getting erased in ‘Eternal Sunshine of the Spotless Mind’

3) Hannibal Lechter looking at Clarice in ‘Silence of the Lambs’ and making a chilling sucking sound with his mouth following his detailing how he ate a guy’s liver with chianti

4) Samara coming out of the well and through the TV screen in ‘The Ring’

5) Exorcism of Linda Blair in ‘The Exorcist’


Meal Plan and Daily Food Intake

Posted on April 11th, 2004 filed in Food Intake Log
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I am structuring my meals with Body RX recommendations in mind.

I am having 6 meals a day, decreasing carbs as day progresses, having most carbs after and before workout. At this point in time I am having 1.5 gram of protein per lb of body weight and have cut down my carbs quite significantly (less than 1 gram per lb of body weight) with almost no added sugars.

Typical nutrition day:

meal 1: 16 egg whites, 1 cubic square of feta cheese, apple, 100 grams plain whole milk yogurt (384 Cals, 56 protein 6.87 fat, 4.64 sta fat, 24.5 C, 3.73 fiber )

Workout

meal 2: High protein meal replacement shake with 1 tbsp psyllium (326 cals, 45 grams protein, 32 grams carbs (2 gram sugar,8 grams fiber), 2 grams fat ( 1 gram saturated)

meal 3: 1/2 pound of grilled skinless breast chicken, One iceberg lettuce, 1 orange (500 cals, 70 grams protein, 44 C, 11.65 grams fiber, 4.7 fat-1 sat fat)

meal 4: Protein shake: Egg Protein powder with 1 pound of strawberries and 1 tablespoon of psyllium fiber (358 cals, 44 P 43.4 C 19.66 fiber)

meal 5: Protein shake: Egg Protein powder with 1 pound of strawberries (326 cals, 46.5 P 35.4 C 11.66 fiber)

meal 6: Tuna can with one iceberg lettuce (240 cals, 53 P, 7 C , 4.5 fiber)

Total: 2125 cals, 312 protein, 13.57 fat (7.64 sat fat) , 187 carbs, 60 grams fiber, 2 grams added sugar

Calorie Distribution: 58% P, 7% fat, 35% carbs, 11.3% fiber

I drink around 1 gallon of water daily.


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