Decided to start today instead of wait til Wednesday. Wound up drinking only 4 instead of 5 shakes because I was on the road all day and it just worked out that way. Flameout is more potent than I am used to in fish oil tablets. Do the nasty burps eventually go away? Hunger wasn’t too bad. HOT-ROX do make me race a bit. Hoping a tolerance builds up as I do a lot of public speaking and felt like I was a little out there for some of it today.
Starting month two of a year long workout program tomorrow.
Would still be grateful if some one would give the plan above a quick look. (See below.)
Good luck, I’ll be starting my V-Diet 2 weeks from today. Maybe by that time you give me some helpful hints. I’ve been a little worried about the HOT-ROX as well, my job requires serious concentration at times, I’m curious to see how quickly you get used to it.
I am planning on starting the V-Diet this Wednesday, February 7th. It’s Ash Wednesday–the start of Lent–and I thought combining spiritual discipline with the discipline needed to complete the diet might be a good idea. Besides that, it is post-Superbowl party.
I have read most of the articles and blogs and think I have a good handle on things. I had a little trouble calculating the right amounts of carbs and fats once I set my protein amount. I have attached a spread sheet I cooked up to calculate calories, grams, etc. I’d be grateful to anyone who has some experience to take a look and see if I have it right. The only modification I have made is to add 1 serving of Greens to the morning shake and adjust calories accordingly. Is this a bad idea? I see lots of advise about strict adherence, so please tell me if this is not good. I’ll check in again Wed. with starting weight and %BF
So I started at 45 years old 5’6" 176 lbs and 28% BF (on a Tanita scale
My goal for this first go round is 160 lbs 20% BF.
I will be weight training three days a week using the second month of the Men’s Fitness year long (I did month one in January). I know it’s probably not intense enough for people who visit this website, but at least for now that’s what I am using.
Also, realistically I am not going to get in the walking Chris prescribed in the original posts. I live in New England and hate the cold. I do have a decent set-up in the basement and can choose from Nordictrak, Spinner, and rowing machine for light cardio. Certainly on the in-between days and likely a bit on weight training days. I get the thing about not wanting to get the heart rate too high so as not to take off muscle.
I had 4 oz of turkey last night(Day 6) and some broccoli and sour kraut (sour kraut is all fiber…does it count in the calories total?)
Today I really struggled because we went out to dinner. I ordered mussels diavlo (no pasta) but did have a few pieces of bread. Mussels turn out to have more carbs than I thought (go figure). So I was slightly off track for calories and and carbs today. I only had the first two shakes. A little nervous about tomorrow morning’s weight in but will get right back on track.
Saw a 6 in the tens column for the first time in a long time yesterday. It’s still there today! I am 168 26.5% BF. I missed my weight training workout yesterday because I was flat out with work from 6 am until 9 pm. Did get in some snow shoveling with wet heavy snow. So I will do weights today. I also cheated a little because the work I was doing in the evening involved a lot of people and eating. (more excuses) I had two turkey meatballs and a bit of a baked apple. I skipped the last two shakes of the day to account for the calories. Not sure how I did protein/carb/fat wize.
I think the HOT-ROX got the best of me yesterday and the concern I had about the zooming and my job was on full display. I had to do some professional development at a faculty meeting and I can honestly say I think I sucked. I went too fast over some material and way too fast over others. It wasn’t a focus issue. In fact I was very focused and answered questions off the cuff pretty quickly, almost too quickly. Not sure what to do about that as I think the Hot-Rox are working.
The Plan. This is a pdf of an excel spread sheet I wrote up with formulas to do the calculations after you plug in your weight. Would be happy to post it for people to use as Excel if someone can tell me how.
Have not had too big a problem with hunger. When I have cheated it has been not so much out of hunger as social setting. What can I say, I am Italian. While I am trying to be strict, I am also trying to be realistic given the whole family of four, meals together thing. Hope this doesn’t sound like a lame excuse.
My apologies to anyone reading this for the posts being all over the place. I finally figured out how to keep things in one thread and consolidated them. I don’t know how to delete the posts in other forums so maybe one of the moderators can take care of that.
Woke up a little sluggish this morning. I think it’s because I took my second HOT-ROX too late in the day and though I got to sleep I don’t think I was ever in a deep sleep.
More than half way to my weight lost goal, but the fat is not coming off as much as I had hoped. I am pretty sure this is because I have missed a few days of the light cardio, including yesterday and the day before. Need to discipline myself to get that in no matter what even if it is at night. Yesterday I wasn’t hungry at night but drank the last shake anyway. Did that pudding thing for meal 4 (not as good with the chocolate as it was with the banana a few days ago).
Challenge to day will be some plans to hang with a buddy. We usually toss back a couple of pints with buffalo wings…you know the routine. So I may just order a diet coke and have some celery with buffalo sauce. As you can see from above it’s these social setting that take me off track, not so much being hungry or craving food.
Did ok yesterday. Had to attend a business lunch so I had grilled fish and double veggies (instead of rice). Resisted pizza for dinner at a friend’s house. That was tough. Eliminated last two shakes of the day, but did have the 2 TBS of peanut butter.
Played racquetball and though I felt a little faster for being lighter, the power wasn’t there.
166.5 24.5% BF So far that’s a loss of 8.5 lbs of fat and just one pound of muscle in 16 days. I have to admit I have not been totally strict. On the weekend I had a healthy meal Saturday (chicken caesar’s salad) and snacked on some sunflower seeds while watching a movie on Sunday. I did cut back shakes (calories) on both days and reduced flax and PB to account for sunflower seeds.
I am sure if I could get in an hour of light cardio a day, the fat would be coming off even more. Still I think I am on target for my goal.
After a break, I may try again. My ultimate goal is to be 150ish with 15% BF. One day at a time, however.
Congrats on your progress. I wouldn’t put too much trust in the Tanita BF% reading.
they are notoriously innaccurate. An inexpensive set of calipers would probably give you a more accurate reading.
Not a great day yesterday. Had a business lunch and had chicken lettuce wraps (not horrible). Avoided the accompanying vermicelli. Wasn’t so successful at a dinner out with my wife. My bad for not asking, but the calamari was fried (not grilled), plus had salad and a glass and a half of red wine. At home I had a small piece of dark chocolate almond bark (frozen from Valentines Day).
I had only had the morning shake and blew off the other four as well as the Surge drink (it was a lifting day) to make up at least some of the calories. Weight didn’t go up dramatically in one day, but it is always the day after that it seems to show up.
Really aiming for an all shake day today as well as a little extra light cardio.
As I look back over the 17 days, it looks like I am on the Lite version half the time and the strict version the other half. Alas. Still committed to my goal of 160 20%BF by the end of next week.
