Biggest loser

JDurk said:
E2M program Round 6, Week 3, Day 1

Diet
Back from the guys camping trip in Shenandoah. Left Thurs afternoon and returned Sunday. Packed to stay on plan for the trip there and back and at least for Meal #1 each day. For the other meals would stick to most of the plan with vegetables and fats, but not worry too much about protein source and some dairy. Plenty of black coffee and breaking up the beer drinking by keeping the water intake up. Some salsa and chips, but brought along some fruit and nuts to satisfy the cravings. There was some beef chili and a smoked brisket consumed. Sugar intake on Fri night from a peanut butter cup cake, used to celebrate 1 of the dude's birthdays, was excessive. I'm not talking a cake with some peanut butter cups on it. It was a 12"dia x 2" thick peanut butter cup that we all shared. Between the beer each day, and that cake, my body was in full on "what are you doing to me" from sugar. It's eye opening when you've detoxed from sugar, then have something that contains it, while it tastes so good, how I feel hours after. I find I don't feel very good and I know better. My Garmin watch data shows high stress numbers, while I'm sleeping. Back on the program this week.

Exercise
Circuits on M/W and walk/run T/Th. Stretching is working to keep the knee feeling much better. No time on the bike. Rode a quad, shot some guns and split firewood. Did a short hike near the camp to recon for riding the Massanutten Trail next time I visit. Will try to get out this weekend.

Weight
1/2/22 Starting weight = 235.4
11/14/22 (current weight =180.8
Diff: weekly up 4, total lost = 54.6
I hovered around the 177 mark all week. Knew the trip was going to show an uptick on the scale and was prepared for that. It was worse a few weeks ago when we celebrated my wife's birthday weekend. Being in maintenance definitely allows some of this and that, here and there. Using something @Norm mentioned in a post, it can all start to add up pretty quickly when discipline is ignored.

Wife has been maintaining much better than I have, still around 124lbs +/- and down 40lbs total.

PB cup "cake"
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Stress level chart for Sat.
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E2M program Round 6, Week 3, Day 7

Diet
Did pretty good with eating this week. Needed to focus after the dudes camping weekend. Did go out for a cheat meal with my wife and Dad on Wednesday for Buck o' shuck oysters at our local favorite, Max's Seafood Cafe in Gloucester City. Did well not sampling while meal prepping too. Stuck to the eating window each day. Wife was away since Thurs, so was on my own. Will be stopping somewhere this afternoon for a cheat meal after airport arrival. The coming Thanksgiving week will be a test, since neither of us have been through a holiday period on the E2M plan.

Exercise
Started off good M/T, but was tired. Assume it was from the weekend and the time change. Took W/Th completely off, did nothing. F did the circuit and extra credit chest workout. S some time on the spin bike and extra credit back and biceps. It's all of a sudden Minnesota here, so going to do some yard work as my activity today. Been staying off the bike to make time for running and extra credit weight workouts to build some muscle. Knee and hip are feeling better with daily stretching and PT moves.

Weight
1/2/22 Starting weight = 235.4
11/20/22 (current weight =176.4
Diff: weekly down 4.4, total lost = 59
I only weighed myself 2 times this week, and each time it was heading in the right direction after the weekend gain. Would like to stick to the 175 range for the next few weeks, even with the holidays. Thinking of making a push lower in the new year with Dry January again and adding the Time Crunched Cyclist plan to prep for the 1st race in early April.

Wife is still doing well with maintenance, but her fluctuations tend to go lower where I go higher. She hasn't been doing as much activity, so doesn't get the hungry's like I do.
 
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Checking in after holiday splurge. I tried to prepare some food to bring to family so I wouldn't be snacking/making bad choices. I gave myself Thanksgiving day to enjoy.

We arrived Wednesday night to BBQ (there was a new place they wanted to try) and didn't derail too much.

Ran 4.5 miles Thanksgiving morning - and family mocked me for that. We did prime rib for dinner instead of turkey - and some of the sides I couldn't eat because of allergies but still ate more than I should. Felt it Friday.

Friday it rained - and the family isn't exactly the most active, so it was a couch day. I was antsy and planned to run Saturday morning - but we hit the road early and in the car for 6.5 hours. Sigh.

Sunday morning weighed myself - up 2 lbs. Not as bad as I thought but back on track. Ran 10k on the treadmill and back on my schedule and meals.
 
Robin said:
Pt.1 I tried to prepare some food to bring to family so I wouldn't be snacking/making bad choices. I gave myself Thanksgiving day to enjoy.

Pt.2 Ran 4.5 miles Thanksgiving morning - and family mocked me for that. We did prime rib for dinner instead of turkey - and some of the sides I couldn't eat because of allergies but still ate more than I should. Felt it Friday.
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Nice Robin!!

Pt.1 I often thought about the idea of mental respite and the ability of choosing to let go for a “select period of time”. It aligns with the natural world in that it isn’t permanent and any plan that aligns with the larger energy, is a winner in my book. The discipline then lies in rebounding as opposed to holding on.This form of discipline can be much greater for the long term plan than the latter.

Im a strong believer that the majority of us cannot reset our defaults as much as we wanna believe we can in the moment. If we are always trying, then the default is always there.



Pt.2 This is so great and highlights a very well known idea that our families have a default set in for each person in the family. Here is a quote that you can guarantee will last a lifetime...

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JDurk said:
E2M program Round 6, Week 3, Day 7

Diet
Did pretty good with eating this week. Needed to focus after the dudes camping weekend. Did go out for a cheat meal with my wife and Dad on Wednesday for Buck o' shuck oysters at our local favorite, Max's Seafood Cafe in Gloucester City. Did well not sampling while meal prepping too. Stuck to the eating window each day. Wife was away since Thurs, so was on my own. Will be stopping somewhere this afternoon for a cheat meal after airport arrival. The coming Thanksgiving week will be a test, since neither of us have been through a holiday period on the E2M plan.

Exercise
Started off good M/T, but was tired. Assume it was from the weekend and the time change. Took W/Th completely off, did nothing. F did the circuit and extra credit chest workout. S some time on the spin bike and extra credit back and biceps. It's all of a sudden Minnesota here, so going to do some yard work as my activity today. Been staying off the bike to make time for running and extra credit weight workouts to build some muscle. Knee and hip are feeling better with daily stretching and PT moves.

Weight
1/2/22 Starting weight = 235.4
11/20/22 (current weight =176.4
Diff: weekly down 4.4, total lost = 59
I only weighed myself 2 times this week, and each time it was heading in the right direction after the weekend gain. Would like to stick to the 175 range for the next few weeks, even with the holidays. Thinking of making a push lower in the new year with Dry January again and adding the Time Crunched Cyclist plan to prep for the 1st race in early April.

Wife is still doing well with maintenance, but her fluctuations tend to go lower where I go higher. She hasn't been doing as much activity, so doesn't get the hungry's like I do.
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E2M program Round 6, Week 5, Day 1

Diet
Well it was Thanksgiving week. Knew I was going to cheat a little more with food, snacks, beers, and desserts. Enjoyed all the turkey and fixin's on Thanksgiving. Had a second cheat meal from the local yesterday along with a few Friendsgiving IPAs while waiting. Back on the meal plan this week.

Exercise
Circuits M/W with extra credit weights. Cardio was running on Tu, Thanksgiving morning ride with the race team dudes. Unfortunately it was concluded by a teammate having a major incident and had to call 911. Took off F and Sa to do a major re-arranging of the garage to move the exercise area and equipment out of the family room. Rode the mtb again on Su morning. 1st time on the SS in 85 days. Going to continue with the running and extra credit workouts.

Weight
1/2/22 Starting weight = 235.4
11/28/22 current weight =182.6
Diff: weekly up 6.2, total lost = 52.8
I was fully expecting to see an uptick. Will be back down to the 175 range by the end of the week. Have the tools and knowledge to get it done.

Wife is still doing better than me holding steady.
 
FWIW I decided to give myself a "break" the last week or so and while still training/riding hard, I wanted to enjoy the food stuffs. I probably havent been on the scale for a few weeks but I have been maintaining my baseline pretty well around 184-186 for a long time.

Getting on the scale today was probably a mistake since we had chicken soup last night (water salt etc..) but its the first time I have been it say over 190 in a long time. so this week will be back to better discipline and just cut out the crap, drink more water and keep moving.

On a related note, I have been consistent at keeping up my off bike training with the Rower every Wednesday morning before work. I do skip it sometimes before a long ride so my legs arent fatigued. If you haven't used one of these before its a complete full body workout that does required a good amount of form and technique. I feel like I am starting to see the benefits of it now after a month or so I can see improvements in the data and in how i feel after, and also how it translates to my riding since I am riding less miles. I have to be very careful on my form so I don't aggravate my back but its a hell of a workout.

My next goal is to make it to a 10K meter row during the xmas/New years break from work.

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iman29 said:
Getting on the scale today was probably a mistake

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Ha- i was actually going to mention the post holiday false positives.


No matter how many times i tell my wife to stop stepping on the scale, it’s inevitable so i stopped telling her and listen to her complain about being up one pound. At this point ive concluded that she wouldnt feel good if she didn’t criticize herself about it everyday. 🤦🏼‍♂️
 
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I've been trying some different recipes in order to mix it up and see how my body responds as well. Yesterday's lunch was farro with sweet potatoes and brussel sprouts and some teriyaki sauce. It was low calorie but filling. I thought my stomach would be killing me by the time the afternoon came around but it wasn't bad. I've been looking for some meat free meal options - I'm not turning vegetarian by any means - and this was a good one.
 
So far so good. Another good day of eating plus an hour ride. Hit the scale this morning to see what the damage is. 176.0. I was hanging around the 175/6 area before Thanksgiving so I'll take that as a good sign that I didn't eat as much as I thought over thanksgiving or the last few days purged the extra weight. I thought for sure I was closer to the 180 mark. Since starting this new weight loss phase January 3rd it has been awesome. I kinda want to drop a few more pounds by Jan 3rd to set me up for a better 2023. Starting off at 206 lbs last year was rough. Starting the year under 170 would be nice. I hit a low of 157 last year - mostly due to good weight loss plus a cold. I found my best race at 168 though. For me that tells me that 165 might be the happy spot. But next year might be different too :shrug:
 
Having a hard time gaining / keeping weight on even at 3200 to 3400 calories a day!!! But my performance in the gym has skyrocketed and im PRing my lifts almost every lifting session. I thought I was an expert at gaining weight 😄
 
Over the Bars said:
Having a hard time gaining / keeping weight on even at 3200 to 3400 calories a day!!! But my performance in the gym has skyrocketed and im PRing my lifts almost every lifting session. I thought I was an expert at gaining weight 😄
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That's an awesome problem to have! I want to get some lifting in my routine but the whole going to the gym thing is not appealing. Still looking at getting some weights for home or just doing more body weight exercises.
 
xc62701 said:
That's an awesome problem to have! I want to get some lifting in my routine but the whole going to the gym thing is not appealing. Still looking at getting some weights for home or just doing more body weight exercises.
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Now is the time to get on this in the off season.
 
Over the Bars said:
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I went over board on black Friday with upgrades to my home gym I don't even want to add up what I spent haha. I did alot of cosmetic upgrades too the whole family spends more etime in our gym than we do in the living room so it was worth it View attachment 201311View attachment 201312View attachment 201313View attachment 201314View attachment 201315View attachment 201316
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Nice. Just rearranged the detached garage to move the exercise spot there. It's an area about the size of your squat rack. Also purchased a propane heater to take the chill off. Looking to add a flat bench to use with dumbbells instead of an exercise ball.

Your statement about calories has me puzzled, so I did a quick and dirty calculation of my daily caloric intake. I don't count calories at all and I'm north of 1,500 and, if I snack which isn't on plan, it's just south of 2,000. Garmin Connect shows I burned 2,930 calories yesterday, 944 during activity. I've found my weight is creeping up after the weekends when I stray off plan, and by the end of the week, back to where I was. Limiting carbs (rice, oatmeal and sweet potatoes) to 1st or 2nd meal.
 
JDurk said:
Nice. Just rearranged the detached garage to move the exercise spot there. It's an area about the size of your squat rack. Also purchased a propane heater to take the chill off. Looking to add a flat bench to use with dumbbells instead of an exercise ball.

Your statement about calories has me puzzled, so I did a quick and dirty calculation of my daily caloric intake. I don't count calories at all and I'm north of 1,500 and, if I snack which isn't on plan, it's just south of 2,000. Garmin Connect shows I burned 2,930 calories yesterday, 944 during activity. I've found my weight is creeping up after the weekends when I stray off plan, and by the end of the week, back to where I was. Limiting carbs (rice, oatmeal and sweet potatoes) to 1st or 2nd meal.
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I eat I disturbing amount over 200 grams of protein 500 grams of carbs and limit fats to 50 to 70 grams a day.
Typical day would be breakfast 3 eggs plus 160 grams of egg whites 3 peices of whole wheat toast 1.5 servings of steel cut oats with berries and a half scoop of protein powder plus some fiber one cereal

Then lunch either 2 to 3 servings of brown rice or 500 plus grams of sweet potatoes plus 6 oz grilled chicken

Dinner venison, turkey or chicken, tons of vegetables whole wheat pasta , more brown rice. Sweet potatoes

Snacks 1 or 2 Bananas, 1 lb of baby carrots, rice cakes, 2 to 3 apples maybe a protein bar maybe some more fiber one cereal pre workout

Post workout 60 grams of rice Krispies with 1 cup almond milk and 1 scoop protein powder.
I still weight everything out and measure everything. I am between 3200 and 3400 pretty much every day. When I first started trying to gain weight I started at 3100 and couldn't gain anything after rather initial water weight gain from the massive increase in carbs
 
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Over the Bars said:
I eat I disturbing amount over 200 grams of protein 500 grams of carbs and limit fats to 50 to 70 grams a day.
Typical day would be breakfast 3 eggs plus 160 grams of egg whites 3 peices of whole wheat toast 1.5 servings of steel cut oats with berries and a half scoop of protein powder plus some fiber one cereal

Then lunch either 2 to 3 servings of brown rice or 500 plus grams of sweet potatoes plus 6 oz grilled chicken

Dinner venison, turkey or chicken, tons of vegetables whole wheat pasta , more brown rice. Sweet potatoes

Snacks 1 or 2 Bananas, 1 lb of baby carrots, rice cakes, 2 to 3 apples maybe a protein bar maybe some more fiber one cereal pre workout

Post workout 60 grams of rice Krispies with 1 cup almond milk and 1 scoop protein powder.
I still weight everything out and measure everything. I am between 3200 and 3400 pretty much every day. When I first started trying to gain weight I started at 3100 and couldn't gain anything after rather initial water weight gain from the massive increase in carbs
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Holy s&*t. How are you not gaining weight or keeping it on?

At my 1,500ish calorie daily intake, estimated: fat = 71g, carb = 118g and protein = 125. If I take away the fruit and approved maintenance carbs, I'd definitely see some quick weight loss. All protein servings are weighed and everything else is measured cup or generous estimates. Every meal always includes a specific amount of protein, vegetables and healthy fat. Daily exercise time is 1.5-2hrs. Cardio or circuits. Light weights
 
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