The Accountability Thread

Discussion in 'Health & Body' started by indesertum, Feb 17, 2010.

  1. Eason

    Eason Bicurious Racist

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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.
     


  2. AR_Six

    AR_Six "Sookie!"

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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.
     


  3. xchen

    xchen Senior member

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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.
     


  4. Eason

    Eason Bicurious Racist

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


  5. xchen

    xchen Senior member

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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.
     


  6. APK

    APK Senior member

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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.
     


  7. Scrumhalf

    Scrumhalf Senior member

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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.
     


  8. xchen

    xchen Senior member

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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.
     


  9. RedLantern

    RedLantern Senior member

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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.
     


  10. db_ggmm

    db_ggmm Senior member

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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
     


  11. db_ggmm

    db_ggmm Senior member

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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
     


  12. RedLantern

    RedLantern Senior member

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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
     


  13. RedLantern

    RedLantern Senior member

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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
     


  14. db_ggmm

    db_ggmm Senior member

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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
     


  15. why

    why Senior member

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    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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