Archive for July, 2013

Body for Life Day 11

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch on 07/31/2013 by ganns

Yesterday, I got so much encouragement from the folks in the office. I’m so encouraged by the support, and it only goes to fuel my determination to see this through, even if it’s only been 11 days. (This has been the longest I’ve faithfully stuck with a fitness program since the previous Body for Life, so I know it can and does work for me.)

Today I’m doing lower body weights.

Start workout: 5:11am

Quads – Dumbbell Squats

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 12.5lbs in each hand

3rd set -8 reps on 15lbs in each hand

4th set – 6 reps on 17.5lbs in each hand

5th set – 12 reps on 12.5lbs in each hand

Hamstrings – Straight-Leg Deadlifts

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 12.5lbs in each hand

3rd set -8 reps on 15lbs in each hand

4th set – 6 reps on 17.5lbs in each hand

5th set – (Dumbbell lunges) 12 reps on 10lbs in each hand

At this point, my sick wife kinda needed my help, so I had to stop.

Breakfast: Grilled chicken breast, Nestle Fitnesse and skim milk. Approx 547 calories.

Morning Snack: More grilled chicken breast, steamed broccoli and green peppers, and a spoonful of quinoa. Approx 367 calories.

Lunch: Chicken soup with mixed veggies. (116 calories) I made the soup for my sick wifey and had just a little of it.

Dinner: Sandwich Guy sandwich (approximately 330 calories) + pomelo (53 calories)

Evening Snack: Tacos. (Bad Ganns! BAD!! (582 calories) + a Magnum! GOD! (248 calories)

So today, I went beyond the calorie count badly, mostly because I left myself snack in the evening. I normally need to consume 1760 calories, and I’ve been faithful the previous 10 days. Today, I had 2243 calories.  Hope I don’t fall off the wagon tomorrow.

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Body for Life Day 10

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch on 07/30/2013 by ganns

My wife is sick. 😦 She graciously gave me time to run this morning, though, so I was able to do that. 20 minute run, 138-calorie burn. The previous run actually burned more, but I kept on accidentally pausing the workout – at one point through a whole song! – and I’m sure that ate into the total count. I’ll bet I burned at least 170.

Good news: I’m wearing a Loalde shirt that I like, and it looks a little looser on me already. The bad news is I don’t like that it looks loose – I need to bulk up a bit to balance things out. My stomach is still the size of Kyrgyzstan.

Breakfast: Two egg whites (34 calories), pomelo (100grams, 53 calories), low-fat chocolate milk (180 calories) – Total 267 calories

Lunch: One cup quinoa (222 calories), fried bangus (250 calories), spinach (30 calories), eggplant (33 calories), miscellaneous (spices, oil for frying) – Total 625 calories

Dinner: Grilled chicken sandwich from Sandwich Guy (approximately 488 calories for chicken, cucumber, tomatoes, lettuce, wheat bread + mayonnaise dressing [that I asked them to remove, but clearly the chicken came with some kind of dressing]).

Evening Snack: Frozen yogurt (295 calories)

Body for Life Day 9

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch on 07/28/2013 by ganns

Today, I’m picking up from where I left off from the Treat Day yesterday. I weighed myself and…

231lbs.

I started the program a little over a week ago weighing approximately 108 kilos (at the doctor’s office), which converts to roughly 237.6lbs, which means I’ve lost around 6.6lbs in the first week.

Not bad!

It’s raining right now, which puts a crimp in my plans to run. (I’ve got cardio scheduled today.) Since that’s not happening, and since it’s 4:45am, my kids’ nanny is awake to prep the breakfast I’ll be making for the kids, I guess I’ll have to settle for a weights training. Given that I had a treat day yesterday, I think that wouldn’t be too bad. So upper body workout it is!

Chest: Push-ups.

1st set: 12 reps of pushups on my knees (plus one minute interval before the next set of reps)

2nd set: 10 reps of pushups on my knees

3rd set: 8 reps of pushups on my toes

4th set: 6 reps of pushups on my toes (arms are Jell-o by this point)

5th set: 12 reps of girly pushups (Can’t wait for my arms and chest to bulk up. This is such a hard exercise for me.)

Shoulders: Seated dumbbell press.

1st set: 12 reps on 10 lbs in each hand (bad start, it’s already heavy)

2nd set: 10 reps on 12.5 lbs in each hand (AGH!)

3rd set: (Standing barbell press) 8 reps on 12.5 lbs in each hand (LORD!)

4th set: 6 reps on 15 lbs (Took every ounce of willpower, but I got it!)

5th set: 12 reps on 5 lbs (You coward!)

My arms are so gonna kill me tomorrow.

Back: Dumbbell raises (modified from BodyForLife with advice from my coach Wilbert)

1st set: 12 reps on 10lbs (thought of increasing, but given the intensity of the two previous exercises, maybe I shouldn’t overdo this one.)

2nd set: 10 reps on 12.5lbs

3rd set: 8 reps on 15 lbs

4th set: 6 reps on 17.5lbs

5th set: 12 reps on 12.5lbs

(I want a bigger burn here. More weights!)

Triceps: Dumbbell Extensions

1st set: 12 reps on 12.5lbs

2nd set: 10 reps on 15lbs

3rd set: 8 reps on 17.5lbs

4th set: 6 reps on 20lbs (Can’t… lift… AGH! Yes! Did it!)

5th set: 12 reps of 12.5lbs

Biceps: Hammer curls

1st set: 12 reps on 10lbs

2nd set: 10 reps on 12.5lbs

3rd set: 8 reps on 15lbs

4th set: 6 reps on 15lbs

5th set: 12 reps on 10lbs

Today’s workout was KILLER. As I type this entry, my arms are hanging loosely by my sides. LOL Doesn’t sound like much to the typical person in shape, but to someone like me, I AM STOKED. This is just a harbinger of things to come! I’m an #Overcomer!

Breakfast: Nestle Fitnesse with skim milk (approx 200 calories)

Morning Snack:

Lunch:

Afternoon Snack:

Dinner:

Body for Life Day 8

Posted in Breakfast, Diet, Dinner, Exercise, Lunch on 07/28/2013 by ganns

I decided to make Sundays the “treat day.” It just makes for better form, I guess, because of church and family gatherings and all that. I still found time to make for healthy choices, though. 🙂

Even though I had no workout scheduled, I managed to squeeze in some walking time (from my place to Mercury Drugstore to buy my wife some cough medicine). I made the Noom pedometer requirement, therefore, of 2,150 steps a day. (Which actually should be chicken feed, given how much I walk.)

Breakfast: Nestle Fitnesse with skim milk (approx 200 calories)

Lunch: Goolai salad (Approximately 200 calories. I couldn’t believe it, but when I computed each item, that’s what it said. Wild, huh?)

Afternoon snack: Homemade iced coffee (approximately 200 calories).

Dinner: Two beef burritos (approx 350 calories each), a bowl of pork sinigang (approx 400 calories), and a Magnum ice cream bar (approx 350 calories). Dinner was large because I attended my brother-in-law’s birthday party. Still, I made good choices until I stepped out of the house and opened my mother-in-law’s fridge to discover that ice cream bar. Darn it.

 

Body for Life Day 7

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch on 07/26/2013 by ganns

Today I’m supposed to be on a rest day. Give the muscles time to recuperate. But I’m on a roll! So I’ll take my rest day tomorrow, Sunday, and do a lower body workout today. (Actually, I forgot I was supposed to rest. But I started already, then after I opened the blog to make this entry, I realized, “Oh, today’s Day 7! You’re supposed to be resting!” Haha.)

Start workout: 5:33am

Quads – Dumbbell Squats

1st set – 12 reps on 10lbs in each hand

2nd set –  10 reps on 12.5lbs in each hand

3rd set -8 reps on 15lbs in each hand

4th set – 6 reps on 17.5lbs in each hand

5th set – 12 reps on 12.5lbs in each hand

Hamstrings – Straight-Leg Deadlifts

1st set – 12 reps on 10lbs in each hand

2nd set –  10 reps on 12.5lbs in each hand

3rd set -8 reps on 15lbs in each hand

4th set – 6 reps on 17.5lbs in each hand

5th set – (Dumbbell lunges) 12 reps on 10lbs in each hand

Calves – One-Leg Calf Raises

1st set – 12 reps on 10lbs in each hand

2nd set –  10 reps on 12.5lbs in each hand

3rd set -8 reps on 15lbs in each hand

4th set – 6 reps on 17.5lbs in each hand

5th set – 12 reps on 12.5lbs in each hand

I’ll keep this up for about one more week, but then afterward, I’m going to need to buy new dumbbell plates. The most I can put in one dumbbell (and keep things equal in both hands) is  17lbs. Either that or go join a gym. I’d rather buy the plates first. LOL

Abdominals – Floor Crunches

1st set – 12 reps

2nd set – 12 reps

3rd set – 12 reps

4th set – 12 reps

5th set – (Bicycle abs) 12 reps

End workout: 6:17am (Total time: 44 minutes. Not bad.)

Didn’t break much of a sweat. I think I need to crank things up a bit and increase the weights na.

Breakfast: Nestle Fitnesse with skim milk (approx 200 calories)

Morning Snack: Roast chicken leg & thigh (approx 260 calories) + peach juice (approx 160 calories)

Lunch: *forgot to log it in, now I forgot. Shame on you, Ganns*

Dinner: *forgot to log it in, now I forgot. Shame on you, Ganns*

Body for Life Day 6

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch on 07/26/2013 by ganns

Today is another big WIN for me. For the first time in months, I did an early morning run. It wasn’t much – I ran 20 minutes, as the book recommends – and burned about 208 calories, according to Noom. This week, I was able to get up at 4:00AM consistently, and I’m excited about what the future holds.

I weighed myself today at am currently at 230lbs. I started the program at 108 kilos – weighed myself at my son’s pediatrician’s office – so based on my estimates, I’ve lost seven pounds already! I can already feel it around my neck, actually, and I’m taking extra initiative to move. So excited! So excited!

Breakfast – 1 serving of Nestle Fitnesse with 250ml skim milk – Approx 200 calories

Morning Snack – 2 porkchops (Approx 280 calories. This is an overestimation; my Noom says 1 chop is 140 calories, and I find it hard to believe that what I ate is only 140 calories) marinated in soy sauce and lemon juice + inconsequential lettuce.

Lunch – 1.5 chicken breasts and stewed tomatoes, 1 cup rice. (Approx 756 calories, but I’m not sure if all the chicken breast I ate was actually equivalent to the 480 calories Noom says it is.)

Afternoon Snack – Starbucks Greek chicken wrap + Iced Chocolate Mocha (approx 400 calories for the sandwich, approximately 300 calories for the coffee. Bad choice.)

Dinner – Raw salad greens. (Delicious. Approximately 110 calories.)

Tomorrow’s workout is lower body again. The ache in my arms is sortakinda gone – I thought this was weird, because I had such a hard time yesterday – so this should be interesting. Who’s excited?! I AM!

Body for Life Day 5

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch with tags on 07/25/2013 by ganns

Today called for an upper body workout. My arms are the weakest part of my body, so I’m looking to really register some significant gains by my target date (October 29, 2014, according to BodyBuilders.com, on which I registered for advice and guidance) to reach 160lbs and 20% body fat. (Why not, Chocnut?)

Chest: Push-ups. (I need to get a bench.)

1st set: 12 reps of girly pushups (plus one minute interval before the next set of reps)

2nd set: 10 reps of pushups on my knees

3rd set: 8 reps of pushups on my toes

4th set: 6 reps of pushups on my toes

5th set: 12 reps on pushups on my knees

(By this point, my arms are jelly. Don’t judge me, please, I already said my arms are weak. LOL)

Shoulders: Side raises

1st set: 12 reps on 3 lbs

2nd set: 10 reps on 10 lbs

3rd set: 8 reps on 12.5 lbs

4th set: 6 reps on 15 lbs

5th set: 12 reps on 10 lbs

(That last set is a lie. I did around eight. I couldn’t lift any more. My shoulders swore at me.)

Back: Dumbbell raises (modified from BodyForLife with advice from my coach Wilbert)

1st set: 12 reps on 10lbs

2nd set: 10 reps on 12.5lbs

3rd set: 8 reps on 15 lbs

4th set: 6 reps on 17.5lbs

5th set: 12 reps on 10lbs

(Not much of a burn here. I think I need to increase the weights for this one.)

Triceps: Overhead dumbbell raises

1st set: 12 reps on 10lbs

2nd set: 10 reps on 12.5lbs

3rd set: 8 reps on 15lbs

4th set: 6 reps on 17.5lbs

5th set: 12 reps of 10lbs

(Didn’t feel the stretch here either. More weights or deeper lifts.)

Biceps: Seated dumbbell curls

1st set: 12 reps on 5lbs

2nd set: 10 reps on 10lbs

3rd set: 8 reps on 12.5lbs

4th set: 6 reps on 15lbs

5th set:12 reps on 5 lbs

For breakfast, I had two egg whites, about 1.5 ounces of grilled milkfish, and a slice of lean ham. A lot of water.

For lunch, I’ll be having 1/4 cup of white rice – need to buy brown! – and 3 ounces of grilled milkfish.

No idea what dinner will be, but I’ll be meeting up with Raft3r at Kenny Roger’s, so maybe a salad and some chicken.