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Old 8 January 2015, 12:10
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SOTB SOTB is offline
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Smile A real person's workout/weight adjustment program....

Well, that is what I'm telling myself, anyway. Real solutions for real people. In advance, I'm not working out for hours and fuck the whole concept of not eating what I want -- what I want usually includes stuff that tastes good.

So here's the deal; I currently weigh in at 198 and I stand 5' 11" (at least I'm that tall in the morning, LOL). I have a slightly larger than 34" waist -- but CAN fit in 34" trousers. I can even walk in them and bend over without fabric issues.

Here's my goals;
  • Fit easily in 34" trousers, "easily" defined by the pockets laying flat as they should, straight up/down along the seam.
  • 100 burpees in sub-10 min. I'm pretty sure I can pull off the high 80s or maybe break into the 90s right now.
  • 3 mi in sub-22:30. I'm probably around an 8 min mile at the moment.
  • I don't really care much about the weight, but I should probably be less than 190, my knees will probably appreciate that.
  • Extra credit: be able to do a true handstand pushup -- I've never been able to do an unsupported handstand pushup, and I'm not sure if I'm too old to be able to do it ever. It'd be neato to be able to pull it off -- balanced between two chairs, unsupported, Jack LaLanne style. I just want to be able to do ONE. Advice isn't required -- there is a ton of info on the web that give ideas for knocking out handstand pushups, thanks in advance, though.
  • Pull this off by the end of Feb (this year).
So anyway -- for those interested, here is my regimen. It will include exercise and calorie intake per day (I'm using My Fitness Pal to measure caloric intake against exercise performed -- I like it and it has worked great for me for quite awhile -- and only doesn't work when you go for two months over the holiday eating season without every once looking at it, hahaha). I'll be honest about food and exercise, and of course, goals accomplished -- I'm interested in seeing how much I can pull off in less than 2 months.

Yesterday's exercise (first day, taking it easy):
150 min of quietly standing: 324 calories
6 min of Man Makers (20lb dumb bells): 71 calories
6 min of running stairs (hotel stairs, 10 flights): 134 calories

Yesterday's food:
Breakfast (865 calories):
2 bottles of liquid yoghurt (the Nestle version)
2 cups coffee
1 mocha coffee
2 eggs scrambled with ham
mixed fruit
Lunch (311 calories):
Fideos soup
Stewed chicken thigh with squash
Dinner (795 calories):
12oz ribeye
guacamole
Beef sweetbread
Snack (241 calories):
1 Asian pear
1 coffee
4 chocolate covered cherries
1 lechero lite

I'm over by 68 calories of what the app allowed me for the day....
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Last edited by SOTB; 8 January 2015 at 12:17.
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  #2  
Old 8 January 2015, 12:57
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MixedLoad MixedLoad is offline
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Are you trying to achieve your goal via caloric deficit?
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Old 8 January 2015, 12:58
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I wouldn't worry about my caloric intake so much as where they're coming from, i.e. percentages of fat, carbs, proteins. I was just talking to someone today about a cutting routine. It is 40% carbs, 30% protein, 30% fat. You have to find your lean body mass and then solve for proteins at 1.1g protein per 1lb of lean body mass, and then solve for your fats and carbs based off of that. I have the math at work but it's kind of cool to geek out on nutrition, if you're into that sort of thing.
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Old 8 January 2015, 13:02
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Quote:
Originally Posted by MixedLoad
Are you trying to achieve your goal via caloric deficit?
Yes and no.

Yes, with the idea that less intake than burn should generate a weight loss.

No, with the idea that I think weight transformation is more important than weight loss. In my layman's mind, I hope to replace FAT with muscle -- keeping in mind that I'm 51 and building muscle for me is not an easy task. But so far -- I usually pull it off -- with the result of sliming down in the waist, toning up in the shoulders and chest, and I usually have no issues easily getting below 190.

So hopefully that answer is confusing enough....
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Old 8 January 2015, 13:04
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Quote:
Originally Posted by Hot Mess
I wouldn't worry about my caloric intake so much as where they're coming from, i.e. percentages of fat, carbs, proteins. I was just talking to someone today about a cutting routine. It is 40% carbs, 30% protein, 30% fat....
I use the app above to follow a percentage guide -- admittedly, I usually cheat and as long as the protein numbers are high, I care less about the other two....
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Old 8 January 2015, 17:48
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I thought you'd be bigger.
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Old 8 January 2015, 20:09
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...that's what she said.
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  #8  
Old 8 January 2015, 22:10
Fubar Fubar is offline
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Are you telling us that you don't pass your own pinkie test? Or that you want to pass the pinkie test? Is there something you need to tell us?

One hand-stand push up. A lofty goal. Perhaps you should set your sights on being able to do 1 cock push up without the aide of ED meds???

I am fucking with you. It is rare you write such a target-rich post. Your goals are inspirational.
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  #9  
Old 8 January 2015, 22:17
8654maine 8654maine is offline
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Why Feb? Still do-able, I think.
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Old 8 January 2015, 23:46
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Quote:
Originally Posted by 8654maine
Why Feb? Still do-able, I think.
Not enough time to do it by the end of Jan and the end of Mar seems too far away.

2 months looks about right for a decent goal that requires serious effort....
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Old 9 January 2015, 00:52
Janitor Janitor is offline
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What are you doing to increase your run speed? I note that you can drop about 2 seconds per pound of weight that you drop, but that only gets you halfway to the needed 7:30 mile split (ASSuming you drop to 190).
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Old 9 January 2015, 06:53
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Quote:
Originally Posted by Azatty
What are you doing to increase your run speed? I note that you can drop about 2 seconds per pound of weight that you drop, but that only gets you halfway to the needed 7:30 mile split (ASSuming you drop to 190).
I'm not sure of your question. Without any sarcasm at all, my plan was to try to run faster....
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Old 9 January 2015, 08:20
8654maine 8654maine is offline
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Quote:
Originally Posted by SOTB View Post
Not enough time to do it by the end of Jan and the end of Mar seems too far away.

2 months looks about right for a decent goal that requires serious effort....
Hear ya.

You mentioned something about your knees or hips.

I'm about where you are. 50 y.o. 5'10", 195lbs. Size 33-34 waist. I'm about 8 min/mile, 17 dead hang pull ups, barely make 100 flutter kicks, and short card with few rests.

I started working out with my 14 y.o. and injured my Achilles tendon.

It's taken me awhile to recover. That's my biggest wake up call. I just can't heal like I used to. So be careful of injuries.

I'm with you on a realistic diet. No fucking deprivation or tastelessness on my part. Fuck that.

Plus, my IWB holsters are starting to get uncomfortable so there is that.

I've still got the UDT shorts that are 28inch waist.
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Old 9 January 2015, 09:46
havok88 havok88 is offline
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Quote:
Originally Posted by SOTB View Post
I'm not sure of your question. Without any sarcasm at all, my plan was to try to run faster....
lol. I've noticed doing sprints helps my distance running a lot.
Quote:
Originally Posted by 8654maine View Post
I'm with you on a realistic diet. No fucking deprivation or tastelessness on my part. Fuck that.
Not really a need to. Just get your necessary macros, doesnt matter where they come from.
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  #15  
Old 9 January 2015, 10:31
Janitor Janitor is offline
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Quote:
Originally Posted by SOTB View Post
I'm not sure of your question. Without any sarcasm at all, my plan was to try to run faster....
I meant do you have a particular set of speed drills or speed-specific workouts set up already. I have some I've been doing for the last couple months and as of 10 minutes ago, they've cut a full minute off an 8 mile run. And that's without having done any distance runs over 4 miles since October. So if you don't have anything and want some speed drills, I can PM my last two months of workouts to you.
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  #16  
Old 9 January 2015, 10:58
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^^^^Thanks, but I have a program I've been using for awhile and it usually generates good results while keeping me injury-free....
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Old 9 January 2015, 11:13
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Five-O Five-O is offline
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Quote:
Originally Posted by Murph View Post
I thought you'd be bigger.
In case anyone missed it.
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  #18  
Old 9 January 2015, 11:31
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SOTB SOTB is offline
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Yesterday sucked hugely. I was on the road for 12 hours, crossing almost 1/4 of the country by vehicle. I wasn't really in the mood for exercise, and instead was hoping to crawl into my hotel bed and sleep. Whereupon I woke up at 0400 this morning to finish a report I'm giving in an hour or so.

As such;

Yesterday's exercise:
NADA

Yesterday's food:
Breakfast (500 calories):
1 turkeyham and cheese crepe
1 mocha coffee
Lunch (620 calories):
12oz New York strip steak
Creamed Spinach
Dinner (795 calories):
6oz Seared Tuna steak
House salad
2 coffees
Snack (241 calories):
1 small bag of Japanese peanuts

And 7 glasses of water

I'm under by 71 calories of what the app allowed me for the day....
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Old 9 January 2015, 12:02
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Gunk Gunk is offline
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Looks like a very solid program.
I use my fitness pal as well. It really helps me track my food intake. I'm eating about 1500 cal per day right now eating mainly a mediteranian diet of fish, vegetables and pasta. I am heading for knee surgury so I'm hitting the pool for a mile a day until the surgery is well behind me. Swimming helps me sort out some of my various injuries and it's very meditative which is good for the head.
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  #20  
Old 10 January 2015, 06:46
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SOTB SOTB is offline
Minus one, but more symmetrical....
 
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Yesterday's exercise (Still taking it easy):
5 sets ea of max reps
Bench press (bar 135)
Mil press (dumb bell 35)
Curls (dumb bell 35)
10 min treadmill
10 min Stairmaster
10 min elliptical machine

Yesterday's food:
Breakfast (447 calories):
Beef machaca w/eggs
1 orange juice
1 coffee
Lunch (924 calories):
1/4 tomato
1 cup tuna salad
2 green olives
1/2 avacado
Grilled salmon fillet
1/2 cup cottage cheese
1/4 Asian pear
Dinner (630 calories):
Chilis chicken fajita pita
Corn on the cob
Snack (241 calories):
1 coffee
2 mini-conchas (like donuts)

And 2 glasses of water

I'm under by 103 calories of what the app allowed me for the day....
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