Are you foam rolling and stretching daily
[quote]Derek542 wrote:
Are you foam rolling and stretching daily[/quote]
I’ve never foam rolled and I stretch what ever I’m working that day. That’s about it.
It feels better today. It was a weird feeling, especially because I just woke up with it.
Summer of doogie: Day 34 of 76
Weight: 229.8
Weight Loss to Date: 13.4 lbs
Calories: 1664 (6 carbs)
Caffeine Intake: 0 mgs
Cardio: 17:00 walk.
Lifting: Bench 225x5 265x5 295x3 315x5 275x6
Seated Row 200x8 200x8 200x8
Incline Dumbbell Press 75x12 75x12 75x10
Pulldowns 165x8 165x7 150x8
Reading: 7 Habits of Highly Effective People
Meditation/Relaxation: Deep Breathing Exercises
[quote]doogie wrote:
[quote]Derek542 wrote:
Are you foam rolling and stretching daily[/quote]
I’ve never foam rolled and I stretch what ever I’m working that day. That’s about it.
It feels better today. It was a weird feeling, especially because I just woke up with it.[/quote]
Just my .02, get a foam roller.
I’ve never got the hang of foam rolling. I tried once, but I kinda crushed the foam roller. Maybe I used the wrong kind of foam, IDK.
Then I bought a 3’ section of 6-8 inch PVC and wrapped it in gorilla tape. I wallered around on the living room floor, and hit a couple of tender spots over and again. I realized, though, that the gorilla tape merely served as a giant lint roller and reminder of why my wife hates when I let the dogs in the house.
Are there any videos, or tutorials available for foam rolling? At my age I am probably a little late to the game. But every time I train legs or back, I am gimped up for a couple of days PWO.
[quote]drunkpig wrote:
I’ve never got the hang of foam rolling. I tried once, but I kinda crushed the foam roller. Maybe I used the wrong kind of foam, IDK.
Then I bought a 3’ section of 6-8 inch PVC and wrapped it in gorilla tape. I wallered around on the living room floor, and hit a couple of tender spots over and again. I realized, though, that the gorilla tape merely served as a giant lint roller and reminder of why my wife hates when I let the dogs in the house.
Are there any videos, or tutorials available for foam rolling? At my age I am probably a little late to the game. But every time I train legs or back, I am gimped up for a couple of days PWO. [/quote]
I am sure there are more, but here is a place to start.
We used to have a great stickie in over 35 about mobility and foam rolling work.
Summer of doogie: Day 35 of 76
Weight: 229.8
Weight Loss to Date: 13.4 lbs
Calories: 1684 (14 carbs)
Caffeine Intake: 0 mgs
Cardio: None.
Lifting: Scheduled day off.
Reading: The Anxiety and Phobia Workbook
Meditation/Relaxation: Deep Breathing Exercises
What is your macro break down? Have you figured it out?
Typical 1660 calorie day would break down around 122 grams of fat, 7 grams carbs, and 136 grams of protein.
Since you are stalling, should you increase the protein?
You are doing a lot of cardio but I still think this is to low.
Maybe so. I’ve never stalled like this before, following basically the 2/3 fat calories, 1/3 protein calories from the Body Opus book. I have some protein drinks at home that have like 36 grams of protein in them and no carbs. Might have to crack those out, although I hate “wasting” calories on a drink, ya know?
[quote]doogie wrote:
Maybe so. I’ve never stalled like this before, following basically the 2/3 fat calories, 1/3 protein calories from the Body Opus book. I have some protein drinks at home that have like 36 grams of protein in them and no carbs. Might have to crack those out, although I hate “wasting” calories on a drink, ya know?[/quote]
Well we could do that in our 20’s but now its different. I would try to see how things go upping your protein with the drinks.
Summer of doogie: Day 36 of 76
Weight: 228.6
Weight Loss to Date: 14.6 lbs
Calories: 1689 (10 carbs)
Caffeine Intake: 0 mgs
Cardio: None.
Lifting: Switched today’s scheduled workout to Thursday because I know I’m going to overeat on the Fourth and want to work out that day instead.
Reading: The Anxiety and Phobia Workbook
Meditation/Relaxation: Deep Breathing Exercises
Notes: Threw in the protein drink. Macros broke down to 112 grams of fat, 10 grams of carbs, 138 grams of protein even with the drink. I’m going to have to change what I’m eating in order to up the percentage of protein. Will rethink the menu this weekend.
Summer of doogie: Day 37 of 76
Weight: 225.6
Weight Loss to Date: 17.6 lbs
Calories: 1479 ( 86 grams fat, 15 grams carbs, 139 protein) Edit: Plus Bourbon
Caffeine Intake: 0 mgs
Cardio: None.
Lifting: Stiff Leg Deads 225x6 225x6 225x6 225x6
Good Mornings 115x8 115x8
Leg Curls 160x8 160x8 160x8
Magnum Machine Calf Raise 200x10 200x10 200x10
Reading: The Anxiety and Phobia Workbook
Meditation/Relaxation: Deep Breathing Exercises
Damn dropped Kcal to much you think?
[quote]Derek542 wrote:
Damn dropped Kcal to much you think?[/quote]
The weight is what I weighed that morning. The calories are what I eat during that day. So I got close to 1700 calories, but dropped three pounds. It’s weird. Only at about 1500 yesterday (plus bourbon) and only lost .2 lbs.
Summer of doogie: Day 38 of 76
Weight: 225.4
Weight Loss to Date: 17.8 lbs
Calories: Not tracking it today
Caffeine Intake: 0 mgs
Cardio: 27:00 minute walk.
Lifting: Standing Dumbbell Military Press 65x8 65x8 65x8
Face Pulls 110x12 120x12 120x12
Shrug Rack Shrugs 180x8 180x8 180x8
Lying Dumbbell Extensions 35x10 35x10 35x10
Incline Dumbbell Curl 25x10 25x10 25x10
Reading: How I Became Stupid
Meditation/Relaxation: Deep Breathing Exercises
Ok. Making a major change. Still dieting, but won’t be updating this until August 7th or so. I’ll post before and after pictures then probably.
Still doing cardio and reading daily. I am adding Green Tea back into the diet, so I will be getting a little caffeine from here on out. It’s been about 4 and a half weeks without it and I feel good, but mentally I need the green tea.
Need to log your progress.