Sumharilous Analysus

I had my body fat measured yesterday, I was really hoping for roughly 14%, but instead it is 11.5%!  Diet and cardio work!  Here is the history of BF measurements starting April of 2008 including lean mass.

04/08
BF: 20.3%
LM: 166lbs (avg)
Fat Weight: 42.5lbs (avg)
Weight: 209lbs

01/09
BF:17.9
LM: 161.8 (avg)
Fat Weight: 35.2lbs (avg)
Weight: 197lbs

05/09
BF: 11.5%
LM: 166
Fat Weight: 21.6
Weight: 187

At any rate, I am convinced that a tight diet, and hard work pays off.  So, what’s the new goal?  9%! I will begin sprints for 50 meters for 3-5 sprints to begin with, to increase to 10 sprints, while continuing the weight training currently in practice, though some have suggested doing low weight/high volume, but I like the heavy weight; non-conformity is the name of my game!

I want to thank all of you for the inspiration you have brought to my life, each and every one of you have made a difference, and I hope that I have done the same:)

Cupcake Pan
Egg Whites
1Cup Steamedbroccoli and bell pepper ( whatever you like with eggs)
Fat Free cooking spray
1 Cup Low fat cheese shredded cheddar

1-Warm oven to 350
2-Mist 12 cups of nonstick muffin stin with the PAm spray
3- Heat the broccoli in microwave about 2 min
4- Divide the broccoli among the 12 cups like a tablespoon in each one or so
( I like bell pepper too. I chop it fine then put about a tablespoon raw on top of the broc in the cups its up to you)
5- Sprinkle a little salt and pepper in each cup
6- pour the egg substitute in each cup about serving which I think is like 1/4 cup.
7- bake for 9 min or until almost set
8-then sprinkle cheese on each one
9 bake again for 8-9 min until no longer runny
10 - pull out and enjoy. They rise but will fall when you let them cool

TIP- cool the rest before you stick in a tuppy to refreigerate otherwise they get soggy.

They are so yummy and then in the mornings I just pull 1-2 out and microwave. Its like a quiche without the bread or fat and calories. They last a whole week. If you havent eaten them all. I also have them along side a salad sometimes at lunch and add a little tobasco for kick. Its awesome as during the week you dont have to go through all the work of scrambling eggs and cleaning the pan ect..
I also if I am in rush grab one and eat it cold..
You get yours good carbs and your protein in one shot.

Let me know what you think after you try them..  

SilverHB

Ok. This an addendum to the protein entry below.

I have found two other protein sources, that come in a can for brevity in preparation rather than perfection, namely, boiled oysters (7gms protein per serving, 4gms Carb, 150 mg sodium, and only $2.29 per can at Wholefoods.  
The other is boiled baby clams.  These have 8gms of protein per serving, 2 gms Carb, 60mg sodium, and contains 110% daily iron, which may be good for those who suffer anemia, or for women during or after their menstrual cycle; it costs around $2.49 per can at wholefoods.
Canned salmon is another great option. It has 12 gms of protein, 0 carb, 270mg sodium, 5gms of fat.  I think the price was around $3 at wholefoods, but the can purports that there are 7 servings.

Have fun! If you have any option for quick protein to go, let me know.  I can only eat so much chicken and tune!

I just measured my thighs, calves, and biceps, and lo they have grown!  Not that this is a bad thing, but for the diet I have been doing, I though that the muscle growth would stop and fat would be consumed.  I only lost 1lb this week but I was expecting to lose 2 plus.  Instead everything seems to be growing too.  I guess that is alright, I knew my legs were getting a bit bigger, definitely stronger,but not that much bigger.  But it explains the slow weight decrease.

Yesterday was my legs day.  I had recently read a blog concerning a leg routine by another bodyspace member that included lunges.   I had never attempted lunges before, so yesterday I incorporated it into my routine.  However, I did it at the end, which I think, at least for me, I will probably do them more toward the beginning.  I used 2-40lb dumbells.

The routine that I did follows in seriam:

1. Squats: 185×8; 205×6; 245×6x2

2. Leg Press/Hip Sled: 630×8x2; 730×9; 750×8x2

3. Seated Calf Raises:  125×8x3

4. Quad Extension: 45/legx3

5. Hamstring Curl: 90×8x3

6. Abduction: 110×8x3

7. Adduction: 110×8x3

8. Glute Machine: 125×8x3

9. DB Lunge: 40/arm x 6; 40×12x2 (should I call this 80lbs.?)
Needless to say, my ass is kicked!

Since starting my cutting phase I have been preparing my daily meals at home to take with me to the library.  At first, it was canned tuna, nothing added, just plain ol’ tuna, with some steamed broccoli, or fresh celery and carrots.  I have always been concerned about the mercury content in tuna, so I did a little research to find other quick options that have purportedly less or no mercury content.  Also, I wanted to find sources of quick food based protein that don’t contain radical amounts of sodium.  Here is what I have found.

Tuna. As a full time student who has barely enough time to make ends meet, I have found a source for canned tuna that is both reasonably priced, and low in sodium (~50mg/serv.). Where else but Trader Joes.  The pink labeled Tongo Tuna @ $1.39/can, each can has 2 servings at 19gms protein per serving.  I was getting huge packs of tuna at Costco, but the sodium was extraordinarily high, furthermore, the can has what appears to be a lot of liquid…could be my imagination.

Sardines. While shopping at Trader Joe’s (TJ), I noticed that they offered Sardines packed in water.  Sardines are a rather tiny fish as we all presumably know, which, therefore, insofar as their diet goes, they have less mercury than the much larger fish, Tuna.  The brand is "Brunswick," no sodium is added, each can is one serving, 19gms of protein per serving, and contains 200mg of sodium.  So the sodium is a bit high.  To ameliorate this, just soak the sardines in a bowl of filtered water over night.  Now, the sodium content thereafter is not readily ascertainable, however, the proof is in the pudding as it were.  I have noticed a marked difference in the saltiness after the overnight soaking.  So, the result is less mercury, and if soaked as suggested, a nice low sodium quick protein.  I know that sardines are not the most appetizing food, but the taste might be acquirable to most after some time.  I have tasted worse…

Chicken. Kirkland brand canned chicken from Costco is another decent source of quick protein.  Again, the sodium content is a bit high at 270 per serving, so the same method described in the "Sardine" section applies to the canned chicken here, that is, just soak it over night, or in this case, I have also rinsed it with nearly the same result, though soaking is better.  This option provides 13 gms of protein per serving, and I think that there is ~3 servings per can.  My main concern with this option, however, is the manner in which the chickens were raised.  The label has no indicia of the manner that the chicken were raised, which raises concerns regarding (1) hormones, (2) antibiotics, (3) genetic modification, and finally, (4) the feeding practices of the farmers [i.e. are the chickens being fed meat products, and other substandard chicken feed?].  All of these concerns are just as valid as is the concern regarding mercury in tuna.  So, the upshot here is that canned chicken is (a) a source of protein (b) a quick remedy to the cooking problem [time issues…] (c) low sodium, however, I would also limit it as though tuna because the health issues and concerns clearly outweigh the benefit of the canned chicken option.

Balancing Test. So, when choosing a quick protein option as enumerated above,  we must consider the benefits of the choice as balanced against the burden placed on our health with respect to the choice.  The interest of the purchaser in total health must be rationally related to the means by which total health will be actualized, while giving some consideration to moderation.  Clearly total health is a valid personal interest, but in some cases, the detriment to both our bodies and the environment  may outweigh the particular choice.  That is one test.  But for others a more strict analysis must be employed.

When mercury, or hormones are likely to be prevalent in the source of protein being considered, some may need to employ strict scrutiny, whereby the interest must compelling in nature and means narrowly tailored to thereto.  So, if one must be concerned about mercury content for example (i.e. nursing mothers, men and women with already high levels of heavy metals, which are causing exacerbation of health problems) then the choice must be carefully considered.  Here, the interest in total health is decidedly a compelling personal interest, but the means, when choosing tuna, may not be so narrowly tailored such that the purchase of tuna is justifiable in light of the complelling health concerns.

So, choosing a protein source can be a tedious task.  But it needn’t be as "heady" as the above balancing test section asserted.  That was just me having fun:)  I hope this helps any of you who read it, if any, and I look forward to seeing and hearing about the progress that all of you have made.

This blog entry was inspired by all of you, but in particular, C_Nicki’s "supplement", and Detour’s "help," mommie_6 (age is for the birds!), and SilverHoneyBee (eating clean) were direct inspiration for this entry.  So I would like to thank you especially.

God I frickin love legs day!  I love feeling the ground fall out beneathe me after doing leg presses (hit 730×9x2)!  Really digging the adduction/abduction machine, and the glute machine which I call the ass-kicker (as in the donkey).  Squats in an ascending manner starteds at 205×8 (easy); 235×7 (also easy) then 245×6x3.  I paid close attention to form today during squats to avoid a back injury…I would love to get the weight up beyond 300 by the end of the year.  No rush.

If any one cares to, what is/are your favorite leg exercises or routine?  I am always looking to change things up.

I LOVE LEGS!

As I was walking out the door this morning to head for the library, I grabbed my workout notes, which are essentially exercise/rep/set for that day.  My S.O. asked, with a certain level of surprise, "are you going to the gym again!?, Why are taking your workout log with you?"  I replied, "It’s a rest day, but I need to transcribe the details into my Excel Spreadsheet when I take a brain break," ( I am studying law, finals are coming soon…brain breaks are necessary to maintain longevity of focus; whatever).  She then looks at me like I am completely out of mind, makes a wry comment under her breath, I leave feeling like, "whats up with that?" 

What do any of you do, that is if you have this problem?  Maybe I should flesh out the situation for succinctly, just for clarity.

First, I get alot criticism about my diet.  THough I can be admittedly a bit obsessive/compluslive, the results are noticeable, and I feel soo much better (I used to be quite depressed when I was over weight at 240lbs 18 months or so ago), and according to her and others I look good and have a better attitude as a result.

Second, I am accused of spending too much time at the gym.  Granted, at first I was going for about 2+ hours per day at 4 days per week, but I have cut it down to at most 1.5 hours.  I just dont see why this amount of time spent on myself for myself, to make te world a better place by having one less obese over eating depressed person who doesnt need to go to the doctor for health problems is such a bad thing.

Ok. this is definitely a rant, but it is frustrating.  The uphill battle at my age is increasing with respect to goal achievement.  The fat is harder to lose, the muscle harder to gain, and once lost or gained, that much more difficult to keep or maintain.  

To conclude, I appreciate all of you here in the bodyspace forum for 1) your enthusiasm in your own lives, 2) your support whether directly, or obliquely (by ‘oblique’ I mean by way of your own postings and replies), 3) for being there ‘as it were’ to share in the most wonderful experience of fitness and bodybuilding.  For, in my world the body and mind are intrinsicly related, that is, our rich physical structures give rise to the beauty of ‘Mind’ and all that is entailed by this emergent quality of such rich [neuronal, metabolic] structure. 

I hope that all of you who read this have a wonderful day, and remember that what we are doing directly contributes to the creation and realization of a beautiful world.  Rock On!

Had a killer workout this morning.  Kept my heart rate up by minimum rest between sets.  Had a great pump in the shoulders especially upper traps.  Post WO, I could see the upper abs peaking though.  Though some of the content has not occurred with respect to diet when this is posted, it is nevertheless the plan for the day…

Shoulders
DBOH: 50×15,8;  60×9x2; 45×5
AltDBOH: 30×11x2; 25×9

ArnoldPress: 30×11; 25×10; 20×12

Lateral Raise: 15×12x2; 12×12

Front Raise: 15×14; 20×10; 15×15

Standing DBOH: Burnout 40-20

Shrugs: 70×15x3

Abs
Machine: 110×20; 130×10x2

Cardio
30min Treadmill; 430calories

Diet
8am: Cup of coffee w/ skim milk, P Shake, 3 fish oil, multi vit, 1 Lipo6

9am: 2 scoops SuperPump 250

11am: P shake

1230: 2 cans of low sodium Tuna, cup of cooked broccoli

3pm: P shake

6pm: Chicken Breast, head of broccoli

9pm: 2 Novedex XT, 3 fish oil, sco

Almost vomited this morning; whew! 

Back
Chins

W: 8, 6

N: 5

BOR

115×13x3

RevFlyes

12.5×15x3

DBBOR

22.5×12,13,13

LatPull

W: 120×15,12,10;

N: 120×10; 105×12,11

SAR

60×15x3

BI’s
 

Hammer Curl Burn: 55-30; 22.5

Cardio
30min; 384 cal

Weight
192