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The Accountability Thread

Eason

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Back after a week off, had a good leg workout yesterday:

6 sets squats superset with leg extensions (first set 135, middle 3 155, last set 185)

5 sets leg press

5 sets stiff-legged DL superset with hamstring curls.
 

AR_Six

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I haven't posted in here for a few days, but mostly because it's all been status quo in terms of what I've been doing, same diet, same workout plan. I've been doing one workout a day, no doubles, but it hasn't made any difference overall. Keep on keepin' on.
 

xchen

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Breakfast -
1 pouch chunk light tuna, mixed with Newman's Own pineapple salsa (good!)
1 cup yogurt
1 banana
1200mg fish oil
1000mg flaxseed oil

Lunch -
turkey sandwich with mustard and swiss on whole grain bread
1 serving cape cod reduced fat chips
broccoli and carrots, raw with fat free ranch dressing
1200mg fish oil
1000mg flaxseed oil

Dinner -
not sure, will probably cook something.
 

Eason

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reduced fat/fat free = makin' your ass fat with sugar
 

xchen

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You wanna help me out with suggestions on something I can use to replace the following items?

fat free yogurt (100cal, 18g carb, 13g sugar)
fat free salad dressing
reduced fat cap cod chips ( 130 cal, 6g fat, 18g carb)

I'm not trying to gain mass or anything, just lose 10-20 lb.

I just started diet a little over a week ago and I mainly have sought to replace what I used to eat with lower cal alternatives and less junk food and snacking. Overall I have lowered portion sizes pretty good, cut out carbonation in beverages, and quit snacking throughout the day at work.
 

APK

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Lay off the chips. Careful with some of the "healthier" alternatives to some foods (i.e. reduced fat). These foods are often made lower in fat by upping other things such as sugar and carbs.

Also, if you want to drop "10-20" pounds, you're going to need to really crack down on your diet and increase your amount of physical activity. Most people can't just drop that kind of weight without making some fairly big adjustments to their lifestyle.
 

Scrumhalf

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Ditch the chips. You are doing everything else right - keep track of your calories - portion control is key. You can't expect results in 1 week. Give it a couple of months.

Also, what is your starting point? If you are 200 lbs and fairly overweight, you can drop 10-20 lbs relatively easily. If you are a lean 170 lbs and trying to drop to 150lbs, be ready for serious pain.
 

xchen

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I was lean at 145 - I weight 175-180 right now, all time high. Last spring and summer I biked a lot on my single speed, about 50-100 miles a week, but being winter I haven't been riding. I'll occasionally do hikes at a nearby mountain a few times a month, and will be starting the cool running couch-5k program soon. I jogged a few times a week towards the end of last summer and will be doing regular brisk walks and jogs starting late March on.

I don't really mind cutting out the chips, I tried them out on recommendation from a friend. I've only bought 1 bag and it's almost gone after over a week and I have shared it with a few other people.

Today was my first time trying this tuna with salsa recipe I saw online, it was surprisingly good.
 

RedLantern

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I'll join in the fun here:
Current stats: 5'10" 217 @ probably around 22% bf.

9am - 1 cup coffee with 1/2 & 1/2 (100kc)

11am- 8oz 1% milk (100kc)
Noon - Quick workout (was technically an off day from Madcow 5x5, but I was feeling frisky and decided to go do some pullups/ lat pulls/ upright rows/ straight arm pulldowns/ facepulls)

1:30 - 2 Scrambled eggs (250kc)
Grilled chicken breast (300kc)
8 oz 1% milk (100kc)

3:00 - 1 cup coffee with 1/2 & 1/2 (100kc)

5pm - 1/2 loaf of french bread/ butter (was reading the bread threak and decided to try making some - it turned out really well!) (1000kc)
7pm - 40 mintutes cardio. (-300kc)

So probably netted out to around 1700 calories. Usually would eat more protein in place of the bread.
 

db_ggmm

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off day

veggie juice / oat slurry 800

lb greek yogurt 320

chicken burritos 1000

2 hard boiled eggs 160

1cu milk 150

~2450
 

db_ggmm

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pre 500
w.o.
post 800
yogurt 320
egg burrito 650

~2400


shoulder rehab
FS 5x5 130
OP 3x8 70
Be 3x8 85
PullUp 3x6
DL 15 135
PrBr 3xF
 

RedLantern

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1c milk (100)
Saturday morning cigar + stroll around the city (1hour)
2 eggs scrambled with ham (350)
1c milk (100)
Ham (250)
Grilled chicken breast (300)
1c coffee w/ half and half (100)
1c Milk (100)

around 1300 for the day
 

RedLantern

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Start of week three of MadCow 5x5 today. Bench felt especially good.

Squat:
5x115
5x135
5x165
5x195
5x220


Bench: Same as squat

Bent over row:
5x95
5x100
5x120
5x145
5x160

assistance:
Steep decline situps - 4x10 holding a 20lb DB.
Hyperextensions - 2x10 holding 35lb plate
 

db_ggmm

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Off day. Was going to run 5k, but too cold and I over slept 4 hrs. I think my minor shoulder injury will be with me for a while... ;(

veggie juice / oat slurry 800

3x cottage cheese 360

4 egg burrito 650

1cu milk 150

300 cal of something

~2400
 

why

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Originally Posted by db_ggmm
I think my minor shoulder injury will be with me for a while... ;(
If it's a labral tear it's unlikely to heal.
 

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