Slow but Sure

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Gene
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Slow but Sure

Post by Gene » Sun Nov 14, 2010 12:39 am

11/13/2010

Four mile long walk through the city.

Adjusting to more whole grains, fewer calories.
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Re: Slow but Sure

Post by Gene » Sun Nov 14, 2010 11:05 pm

November 14, 2010

Another long walk, about four miles.

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Re: Slow but Sure

Post by Gene » Mon Nov 22, 2010 2:40 am

Nov 21 2010 - four mile walk.
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Re: Slow but Sure

Post by Gene » Wed Nov 24, 2010 12:28 am

November 22, 2010

Two mile walk.
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Re: Slow but Sure

Post by Gene » Wed Nov 24, 2010 12:29 am

November 23, 2010

3 x five minute Circle Walks.

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Re: Slow but Sure

Post by Gene » Thu Nov 25, 2010 6:17 am

November 24 2010

Two mile walk - up and down hills.

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Re: Slow but Sure

Post by Gene » Fri Nov 26, 2010 10:58 pm

November 25, 2010

2 x 10 minute Circle Walking
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Re: Slow but Sure

Post by Gene » Fri Nov 26, 2010 10:59 pm

November 26, 2010

4 mile walk - lots of hills.

1 5 minute Circle Walk.

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Re: Slow but Sure

Post by Gene » Sat Dec 18, 2010 11:01 pm

December 18 2010

thirty minute walk, up and down hills.

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Re: Slow but Sure

Post by Gene » Sat Jan 01, 2011 2:36 am

December 31, 2010

On a "slow carb" diet. Started on Monday. Meat, greens and beans.

So far I've lost eight pounds, but I'll gain some back tomorrow since it's binge day. No exercise this week whatsoever to establish a baseline. Definitely want to add some modest exercise starting on binge day and from then onwards.

If I had not lost a pound I'd be very happy. I apparently had some sort of food allergy. Since I cut out all "white" products and refrained from processed food I have had no abdominal pains and minimal gas. I feel much more even tempered and clearer headed. I highly recommend this practice if you suspect that you have wheat or other such allergies or sensitivities.

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Re: Slow but Sure

Post by Gene » Sun Jan 02, 2011 5:00 am

End of the week and of Binge Day (Day six of Slow Carb diet)

Starting Figures

Start stats - Weight 223.4 pounds, 32.4 % BF

End Stats - Weight 229 pounds, BF %b 34.4, H2O 47.9

Total Amount of food consumed - rough estimate about 3,000 calories.


Exercise Totals - hoping to reduce glucose spike and retain in muscle structure.

30 unweighted Squats
30 Wall presses

2x6x35 side press
2x2x35 curls
3 mile walk.

From this point on Baseline No Exercise period ends. Unless there are compelling reasons I'll be exercising each day from here on. Resume routine eating tomorrow.
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Re: Slow but Sure

Post by Gene » Sun Jan 02, 2011 3:55 pm

Morning Weigh In

Weight 223 pounds, 32.4 % BF, 49.9% H20.

I'm going to attribute the sudden drop to water weight. I'm recording this here for future reference. I'll record total exercise volume either at the end of the day or during the next day.
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Re: Slow but Sure

Post by SAR » Sun Jan 02, 2011 10:35 pm

Gene,
how tall are you?
why no weights?
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Re: Slow but Sure

Post by Gene » Mon Jan 03, 2011 1:11 am

SAR wrote:Gene,
how tall are you?
why no weights?
Hi, Steve,

5' 11"

I am using weights, just not heavy ones. If you have a suggestion for improving the process I am willing to listen and give it a try.

Gene
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Re: Slow but Sure

Post by ___________ » Mon Jan 03, 2011 1:28 am

Gene wrote:
SAR wrote:Gene,
how tall are you?
why no weights?
Hi, Steve,

5' 11"

I am using weights, just not heavy ones. If you have a suggestion for improving the process I am willing to listen and give it a try.

Gene
3 sets of 5 reps on bench, squat, deads, & pull ups. 2x a week.
Don't go to failure, but keep track of the weight & strive to improve.
Take a back off week every 5th week.

Happy New Year & best of luck to you in all your endeavors.

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Re: Slow but Sure

Post by SAR » Mon Jan 03, 2011 1:42 am

Marco's got a good plan.
531 is also great. I mistakenly said something about its low volume a bit back and HVLN suggested I re-read it. I did and there's something there for everyone.

If by not heavy weights you mean ones that work you but not till failure, that's fine. If you mean "toning" weights, I really don't think there's that much benefit to them for the time invested, personally.
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Re: Slow but Sure

Post by Gene » Sun Jan 09, 2011 5:42 pm

January 9, 2011

Before start of binge day January 8 2011

Weight 218 pounds, BF 31.9 % H20 49.9 (Calculated lean mass of 148 lbs).

This represents a drop from 234 pounds and 34 percent BF. (Calculated lean mass of 154 pounds).

Estimated fat loss - 10 pounds. Minimal weight training. Baseline has been established.

Thanks to Doc Rowe and Marco for the excellent suggestions.

Gene
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