Pear Shaped

[Drakedogg]

I'm new to the site and looking forward to getting advise from all different avenues. To start out I want everyone to know that I am starting this journey already in shape. PEAR SHAPED!!! I will never be as strong nor to I want to be as strong as my long time friend Mad Mac but what I do want to do is work on permanantly changing by shape and lifestyle. I have 3 wonderful active boys and I wanna be able to keep up with them. With all that boring stuff out of the way.... I started changing my habits and working out on January 1st. It was not your usual "new year's resolution," it IS a lifelong resolution. I've lost 15 lbs so far and am very proud of myself. Mac has given me some advise on swapping my routine around for better weight loss benefit and I will start that Monday. I'm no GURU when it comes to diet and excercise but I've been to the corner and back a few times. I don't want to get "bored" with my diet and I'm really getting close to that point cause I catch myself cheating a little more and more. I need help and lots of it. Plain and simple, What's good and what's not good? Simple carbs, complex carbs, etc.... I don't know how to look at food and say....that's got X number of this and that. Does anyone understand what I mean or feel this way too? :banghead:

[RickB]

Well, once you start into a regular routine, especially with a bit of intensity...a cheat day is in order at that point. Just don't go on a binge. You have to reward yourself at times. But being aware of what's good and what's bad and having the desire to do better like you have is a great start!

You will learn pretty much what is good and what is bad, by reading on here. There's already a good bit of information on diet here. Even if you don't want to be a bodybuilder, there's a ton of information that will overlap into what you want to achieve. I'm not a diet guru either, but I watch what I eat and I try to eat often. Where I was once a bit fat, I've turned myself around and I actually have a hard time gaining weight now since I workout 4 days a week. I'm only 14 months into my new lifestyle and you'd have to shoot me in the head to get me to stop.

[Drakedogg]

I do have realistic goals in my opinion. I didn't get this big in a short period of time and I don't expect to be back below 200 in a short time either. My goal is to lose at least 1 lb a week. That's 52 lbs in a year. I think that's reasonable. I am actually enjoying my workout more and more now compared to the first couple of weeks when I thought there was no way possible to get where I am now. My biggest concern now is my diet. Fear of the unknown is most peoples downfall in all avenues of life and I want to conquer that fear.

[RoaringMad Mac]

From the pics you showed me of the weight room you have at your department, this is what you can do with it. That power Rack you have in there can handle the weight for squats. So I will list them in there as well. If it seems like it is not sturdy look and see how it is leveled off.

All sets are as follows:
1 rep shy of good failure.
Good Failure is not failure where you loose form it is where you cannot do another rep in good form. Use the appriopriote weight for the right rep scheme.


Monday Chest and Biceps
Chest
Flat DB press

12-15
8-10
6-8

Incline DB press

12-15
8-10
8-10

Incline DB flyes

12-15
8-10
8-10

Biceps
Seated DB Curls

12-15
8-10
8-10

One arm Preacher curls

12-15
8-10
8-10


Unilateral One Arm Hammer Curls

12-15
8-10
8-10



Cardio after workout 30 to 45 minutes on ellipical. Maintain at least 70% heart rate.



Tuesday

Back width and Back Thickness

Deadlifts (Overall Back Thickness)

warmup 10reps
12-15
8-10
8-10


Back Width:
Lat Pull down

12-15
8-10
8-10


Cambered Bar Pullovers

12-15
8-10
8-10


Back Thickness
Seated Cable Row

12-15
8-10
8-10


Barbell Row

12-15
8-10
8-10


Cardio 30 to 45 minutes


Wenesday: Off/Cardio


Thursday
Shoulders and Triceps

Shoulders
Dumbell Shoulder Presses

12-15
8-10
8-10


Dumbbell Lateral Raises

12-15
8-10
8-10


Rear Delt Raises (seated)

12-15
8-10
8-10


Triceps
Skull Crushers( Lying Tricep Extensions)

12-15
8-10
8-10


Close Grip Benchpresses

12-15
8-10
8-10


Cable Tricep Pushdowns

12-15
8-10
8-10


Cardio 30 to 45 minutes


Friday
Quads, Hamstrings and Calves

Quads
Squats
2 warm up sets light weight

12-15
8-10
8-10


Leg Extensions

12-15
10-12
10-12


Lying Leg Curls

8-10
8-10
8-10


Standing Barbell Calve Raises

10-12
10-12
10-12


No Cardio on Leg day.


Saturday and Sunday. Off or cardio on at least one of these days.


Diet:

Just remeber to eat healthy foods. Lower Fat lower carb foods.

Hint: At night reduce carb consumption by not eating any high or low glycemic carbs. Vegtables are okay.

The best rule of thumb is to drop over-all caloric intake but try to keep protein consumption higher. With a drop in over all calories your body will start to slowly use bodyfat for fuel, You still need Complex carbs early in the day to help fuel workouts.

I highly recommend after you do your workouts to use a protein shake with some simple carbs. One of the best and easiest shakes is simply some gatorade of your choice mixed with eigher Vanilla or strawberry flavored protein. This will supply you with the much needed protein after your workout and replinish your body with glygogen you just burned.

Good luck and if there is any question feel free to ask. Everyone else feel free to put some input into this as well. Diet wise mainly. This is mainly the maintaince workout I want him doing right now.

[Drakedogg]

Question about heart rate.... you say maintain above 70% so if 60 bpm is my norm and 70% or that would be 42. You're saying my heart rate needs to stay above 102 bpm, correct? I was riding the bike this morning again and my rate was staying between 120 bpm and 150 bpm depending on what level I was on. Is that bad or good? If I get below that I don't feel like I'm doing anything.

[kickboy]

I think that is fine, as long as you feel good, good meaning you don’t feel like you are getting too dizzy and your body is under control.
Keep the weight loss going BUT like you plan 1 pound a week is good. You may be light after a sweaty workout (water weight loss) but weigh in each morning when you get up.

I must say I have seen some pears and if that is you in your avatar you are not a pear, you have a large frame and wide shoulders, so hang in there, fitness is a life time pursuit.

[RoaringMad Mac]

He is pretty athletic, don't let him fool ya.

[Drakedogg]

It's the gut that gives me that all around pear look.

[Drakedogg]

well I haven't made it to the 30 min mark you wanted me to do for my elyptical cadio but I did make it to the 2.5 mile mark in 26 min today which is .5 more that I was last week. "baby steps my son, baby steps" :D

[RoaringMad Mac]

That is fine baby steps are just fine.

[onetiredkris]

well I haven't made it to the 30 min mark you wanted me to do for my elyptical cadio but I did make it to the 2.5 mile mark in 26 min today which is .5 more that I was last week. "baby steps my son, baby steps" :D

thats all good man, your doing a damn good job. i feel that im fairly fit and i jog around a 2.1 mile lake and ive never gotten under 25 minutes.

what does it say your heartrate is at?

[Drakedogg]

80% 160 to 170

[RickB]

Drake, the fat burning range should be lower than that. I'm no cardio expert, but I know it should be quite a bit lower. Might check with Mac to see if you should be in the fat burning range or the cardio range.

[matt20]

We have actually been talking about this in one of my classes. Everything I have learned so far, low intensity cardio is better for fat burning. With that you want your hear rate around 65%(Correct me if I'm wrong Mac, dont have my books with me). High intensity though would be around 80%. The only thing with high intensity is you can't keep the duration very long.

[RickB]

65% sounds right Matt. Drake, you might try interval cardio if you are going to do high intensity. It will kick your butt! Go hard for 1 minute and easy for 2 and keep cycling it like that.

[matt20]

Good point Rick! Something else you might want to look into and some of you guys might not agree is circuit training. I had to try it yesterday and will admit it was freakin tough!! I dont feel it is something for the long haul though. Still good to do when your in a rush or just for a change of pace.

[Drakedogg]

mac's original post was maintain around 70% but that's not a comfortable pace if that makes any since. I feel like I'm having to make myself slow down to keep it at the % but the pace yesterday is what feels like a natural pace, I just have to push myself to make the extra distances each week. Advice????

[RoaringMad Mac]

Keep at your natural pace then. If that is just a little uncomfortable that is fine.

You start getting over 70% you are doing cardio work not fat burning. But with that said. Recent studies have shown that doing HITT style cardio at least two days of the week will burn more calories during and after your cardio session.

I just read another article on it in FLEX.

What to do:

If you are doing cardio at lest 6 days a week I would do 4 days of fat burning cardio at a slower pace for a longer duration of time. This will make your body use more calories to burn.

2 days of that week I would do HITT cardio. Now, Doing HITT is not fun at all. What Rick suggested is a good starting point. That elliptical you guys have is perfect or the bike is perfect. Warm up for about 3 or 4 minutes then 1 minute as fast as you can then rest for a minute. Try to work up to 15 total minutes at first and as you get in better shape try to go longer. Just remember at the end to warm back down.

Matt, Circuit training is a good idea too. It is for those guy and gals that just don't want to do cardio. The problem is most people end of loosing form even if they are going light in circuit training. I highly believe it is a good tool like supersets and giant sets. I also think it should be used in a station setup 1. Curls. 2. Tricep pushdown, 3 One arm rows, 4 DB flyes. 5. Leg Extensions. and so on.

I don't believe compound movements should be done in a circuit due to the fact that most people loose form as I previously stated. This is why when I want to get a cardio in while lifting I just shorten my rest time between sets.


In closing, Drake you are doing fine. Just try to find a way each week to push yourself just a little more than you did the previous week. Some would say try to push more each day but I believe this sets you up for failure in the long run and it does not stay interesting. Keeping it interesting and fun will keep you doing it and actually looking forward to doing it. It will also keep you coming on here as well. :)

[Drakedogg]

Ok I'm confused you said stay with my natural pace but then you said I'm not burning enough fat if I'm over my 70%. Clarification? Which one do I need to do. If I need to slow down to stay around 70 then I will and keep at it until that becomes by new pace. I am your putty... mold me sinsai.

[RoaringMad Mac]

okay simply put. This should clear it up.

Go with what is comfortable right now but try to up your pace when you feel like it. Your target is 65% to 70% your for fat burning if your heart rate is in the 120's to 150's that is fine. Just try to keep it in the upper portion of these numbers if possible.

[RoaringMad Mac]

I am talking to you on the phone right now

[kickboy]

My opinion is going high and low. If you I use the term work to cover the type of cardio running, biking, jumping rope, and why not squat thrust.

When we exercise at a moderate rate we burn more calories than if we were sitting still, up the intensity and you burn more, but if you push too hard you will not be able to keep going. This is why when people tell me they can’t run far I have them run 2 minutes and walk two minutes, which is like doing intervals. As their condition progresses they can run for 20 minutes without stopping. Now you might add a sprint or two in to the 20 minute run because you are more fit and able to burn more calories.

I feel training should be uncomfortable (you know you are working) but if we push hard enough to cause injury or heart attack then we would be better off watching a movie.

I wish I knew a better way to say push yourself but don’t kill yourself. I can tell you this, I watch the aerobic classes at the gym they take it easy and they do the same thing, their fitness level and their waist line is the same or sliding in the wrong direction.

[RoaringMad Mac]

Very well put this is what I am telling him on the phone. You just put it into a better prespective than me as usually Kick thanks ;)

For fat burning it is not a race more of a lifestyle.

This is what I am trying to tell Fed about running. He is running so much I would rather see him back the speed down and actually run longer but a little slower and burn more calories. Maybe twice a week do the faster running.

[Drakedogg]

That's why I said earlier that "comfortable" might not be the right word. When I'm on the machine I'm by far not just out for a sunday stroll. I'm pushing myself to that end mark which just happened to be 2.5 miles yesterday. There's a difference in my mind and body in what's natural for me and natural for you. For example... when I went through the academy my fitness instructor was 6' 3" tall and I'm 5'5''. His natural pace or stride would take me twice as much to keep up. Does that explain what I'm asking or feeling any better. I'm pushing myself every day to make my mark everyday cause when I get through, I'm through.

[Fed372]

ok, you guys r being all tech about this. LOL and mac and I talk about this all the time. and All I can say is this. Do whats comfortable for you. When I first started I was way over weight, Now i am down and I enjoy running which is Y i think I have a hard time listening to make about the Duration over speed. But To me it feels good so that is what I do. BUT more important I Found is I Get a better workout and FEEL better no matter how far or how fast I go if my FORM is right, And running takes time, as with lifting. Form is important. Get your stride down and get comfortable. Then i push my comforst zone for as long as I can. Weather it be 20 or 30 mins But the key is I dont' let my pace go down under my comfort zone after that time of pushing the pace for however long I did.

On a tread mill I run for 15 @ 5mph then I run 30min @ 6 mph Then I drop back down to 5mph for another 10 then bust my ass for the last 5 mins @ 7 or 8 mph or whatever I can handle. as long as I do the 5mins.

Transfer this to running out doors its kinda harder. there is nothing to tell you how fast you are goin, which is where the comfort things comes into play. Then I push it for however long I can. Then back down. After about a week of this. you will see your comfortzone has increased thus makeing you faster/buring more cals. and make syou go farther in the aloted 1 hour session.

I don't worry about heart rate. I dont' worry abot how far I went. I just worry about The time invested and makeing the best of it. It works for me.

I hope this was helpfull if not Im sorry I made u guys read it.

[Drakedogg]

FORM is the correct word I was looking for. My form doesn't feel normal when I slow down to the 70%. I feel like I'm running like snufalufagus walks on sesame street. how do I fix this? I want to have maximum effects on my fat burning but I don't want to screw up my form to the point that I don't want to continue putting in the effort. Thanks Fed.

[Fed372]

I had to run on a treadmill to get my form down. I seriously started out @ like 4 mph. Head up stareing straight ahead. Shoulders square, Back straight. Arms at running position. It took me about 2 days to get it to where it felt comfortable. It feels really ocward at first. But your body will adapt. Mine did. Don't bob back and forth like a boxer, Try and keep your core from doing that but the twishting motion is what you want. you know what I mean right keep your shoulders square but move your arms. the faster you go the faster your arms go. I can't really explain it.

[kickboy]

I like your running form Fed, and I think I know what you mean. The hip flexors are where you want the twist or rotation (how we get one leg out and the other back while keeping the chest pointed where you are going). It takes effort to twist the torso, energy that will mess with your balance and wear you out. Plus we want to work the hip flexors as they tend to tighten up as we get older or sit around too much.


Drakedogg I know you are working hard and keep it up. It sounds like your comfort comes from knowing you are pushing, that’s the way to think.
One more thing if you run on different treadmills they will probly not be exactly the same on the speedO so keep up with heart rate. If possible run outside, the trees are just starting to bloom here, smells great until we start sneezing.LOL

[Fed372]

Yeah kick, thats what I am talkin bout. I am so bummed guys. It was 30 when I ran this morning now sum how magically its 62. I put an hour and 15 mins in already and I am seriouly thinking about Tryin to to another 6 miles. LOL

[Drakedogg]

okay simply put. This should clear it up.

Go with what is comfortable right now but try to up your pace when you feel like it. Your target is 65% to 70% your for fat burning if your heart rate is in the 120's to 150's that is fine. Just try to keep it in the upper portion of these numbers if possible.

Ok again I'm SOOOO confused. Your telling me keep my natural pace and keep HR% between 65 to 70 but I'm telling you my natural pace is putting me in the high 80 on HR%. I tried to slowed down a little today and did another personal best in that I made 3 miles in 32:15. If this is bad for the fat burning motive then how do I slow down and still feel natural about it. It hurt my lower back worse today than ever trying to run slower than it has in 2 1/2 months of being on the elyptical. I know it seems i'm looking for some magical cure all answer to this question but I'm not. I just want to do what's right for my body from ALL angles and don't know how. :confused:

[kickboy]

This is just my opinion, go ahead and run the way it feels best, all the % numbers are general and you are a specific person. My heart has always been able to beat above what charts say, I also feel the deference between your resting heart rate and your maximum HR is a measure of health. A healthy cardiovascular system is able to adjust to load so the body can continue to work. The way to improve this number is exercise and that is what you are doing.
PLEASE don’t blow a gasket but there is nothing wrong with intensity it’s the way to improve.

[Drakedogg]

thanks for all the advise, Me and Mac talked on the phone for a while this evening and came to the same conclusion as you statement about my current weight being a factor in the above average %. I'm not as stressed now. I'm gonna keep giving it hell and pushing myself to make my weekly goals. Each Friday I try to go up .5 miles or better so I don't push to far to fast and end up detesting my cardio as I have done in the past. THanks again for everyone's advise and concern. Stay tuned for updates......

[Drakedogg]

I weighed in this morning but I did not lose any. I'm not happy but I'm okay with it because I lost enough on my last weigh in that I'm still above on my mark on my goal. 15lbs in 12 weeks. I also chalking it up to the new routine mac has me own cause i'm lifting more and heavier weights than I was two weeks ago on my low weight high rep routine.

[RickB]

Yeah, don't worry so much about the scale right now. Maybe don't allow yourself to weigh more than once every 2 weeks. The best time to weigh to get as close to your net weight as possible is to weigh right after you wake up and "empty yourself".

[Drakedogg]

I only weigh once every two weeks so that I don't get discouraged by daily fluctuations. I don't trust my scale at the house cause it's said I weigh 270 for the past two years when I know I weigh more than that so I stop by my wife's office and use their scale. I try to go at the same time every time so that I know what to expect as my norm for that time of day. Definately not getting down over it cause I can tell I've lost inches by the way my clothes fit.

[The Loaf]

This is just my opinion, go ahead and run the way it feels best, all the % numbers are general and you are a specific person.

Kick makes an excellent point!

I used heartrate with clients as a guideline, nothing more. I don't want to clog this up with a bunch of info, so i'll leave it at that.

also, 70% of Max Heart Rate is no longer applicable to you (or so it seems). Try 70% of Heart Rate Reserve = 220 - your age - your resting heart rate X 0.7 + your resting heart rate

i explained this a bit in another thread: http://forum.illpumpyouup.com/showthread.php?t=10816

like alot of people said already, heart rate is a guideline. go with how you feel

as for running form, stay in the sagital plane. all flexion and extension happens in the sagital plane, which is front to back, back to front. If your hands can cross your face at the top of the movement will running, it means you are twisting your torso, and your lower body must also twist to compensate. Your body is working twice as hard at this point to produce the same results it would if you were moving efficiently.

hands should move from shoulder to hip, and your feet should move back and forth in line with your hips.

as for high intensity and low intensity work, Matt20 hit it on the head when he said to do High Intensity twice and low intensity the rest of the week.

Low intensity work is always aerobic, meaning that fat is burned directly as a fuel source. Hooray!

High Intensity work is mostly or all anearobic, which means fat is barely (or not at all) used as a fuel source. However, this burns more calories and yields a higher EPOC (Excess Post Exercise Oxygen Consumption)

Fat burns in the presence of oxygen, so high intensity work will yield a high amount of fat burning after exercise. However, high intensity work of any kind places a high demand on your body, and can only be done a few times a week so you can recover.

and, of course, bottom line: if you burn more calories than you take in, you'll lose weight. plane and simple

[Drakedogg]

Thanks Loaf. I read the attached thread and It makes alot of since. I just have to find a slower pace that doesn't hurt as bad as the other day. Thanks again to everyone for your advise.

[Drakedogg]

I found that magical pace that kept me in the zone. According to the counter I burned more calories in 3 miles at 70-75% HR than I did the other day at 85% HR. THanks for all the adivise. MOVING FORWARD.... Let you know the results in 2 weeks.

[RickB]

Good job! Glad it went better for you! Make sure you take before pictures. You don't have to post them if you don't want to (of course), but there will be a day, when you'll want to show people the before and after side by side.

[Drakedogg]

I took my first picture on Dec. 29th and started my endeavor on Jan 1st. I take a picture the last day of every month. There's some definate changes already but nothing major yet. It will come though.

[RoaringMad Mac]

You just post when you feel ready. There will not be anyone here that will say anything bad because God knows I put my fat ass up here with pics. LOL.

[Fed372]

I took my first picture on Dec. 29th and started my endeavor on Jan 1st. I take a picture the last day of every month. There's some definate changes already but nothing major yet. It will come though.


Rome wasn't built in a day myfriend. All great things take time. As long as you are feeling that progress is being made,the pictures are just for reference. LOL. The real feeling of progess is in you, You will know when you feel it.

[Drakedogg]

I hope everyone had a great Easter. I spent the day with my family which I have ALOT of. We played Batmitton for almost 3 hours and me and my sister were named the champions of the "Henley Front Yard Batmitton Championship" after four straight wins. Anyway, where I was going with this is my son told me tonight that he had a blast playing today. He then lifted me up and crushed me all at the same time with his next statement. He told me that he didn't think I could have played that long before I started working out. I could tell he was proud of me and meant NO harm by his statement but I felt so bad for all the times before when I was too lazy to play for longer periods. I am proud of myself for the strides I've made and his statement reiterated to me why I must continue the path I'm on. And for those of you who think 3 hours of Batmitton ain't nothing, tell that to my legs. Protein shake here I come.....

[RickB]

That's an awesome story Drake! I too have been more active with my kids since I took on a new life style. Glad to see it's working that way for you too! Kudos brother!

[Drakedogg]

For those who aren't, I am a now a true believer in maintaining 70% HR. I've noticed over the last week that I consistantly burned 75 more calories in a 3 mile distance than before when I would run in the high 80% HR. Mac, today I did 4.25 miles in 1 hour and burnt 490 cal. I don't know if it's the recent motivation from the weekend or just better all around fitness but I felt it and pushed myself to the 1 hour mark. :D

[RoaringMad Mac]

AWESOME!!!

That is true motivation. That is what I like to hear. Did I not tell you that if you pushed yourself just a little harder day in and day out that it would become easier.

You are proof that it works.


Keep it up brother.

[Fed372]

good job

[omaha16859]

Mmmm, pears. yummy.

[Drakedogg]

no weights today, catch up day tomorrow. Rode MY BIKE for 19.75 miles in 1 hour buring 275 cal. :thumbup:

[Fed372]

wow, Thats moving on a bike man, Roadbike or mountain bike?

[Drakedogg]

Recumbent bike

[RoaringMad Mac]

Well, I might be right back on my stationary if I don't get this stem thing fixed.

[Drakedogg]

I wouldn't fret. Me and Sharyl were just talking about the tires on her truck. I just replaced the fourth valve stem on her tires. I bought new tires over a year ago and the valve stems blew out on the one at a time until they were all gone. Bad Batch. Wouldn't worry about it. You would blow a seal on the rim from your weight before you would blow a valve stem. You need to get them to go ahead and replace the front one while there replacing that one. If it does it again then you can tell me I don't know what I'm talking about but I don't think I'll ever hear that on this discussion.

[Drakedogg]

Been two weeks since I weighed. Gotta date with the scale in the morning. Keep you posted.

[RoaringMad Mac]

Cool looking forward to seeing it.

Hey do you have any zydeco music on your ipod or cajun music.

[Drakedogg]

:mad::ranting:Well I went and weighed in this morning. I gained 2 mother freakin pounds. Logically I KNOW that it's because I've put on muscle because I can tell I've lost inches too. BUT emotionally I'M PISSED OFF MADDER THAN HELL!!!!!! I know there's got to be a happy medium somewhere. Most of you guys don't know where I'm coming from when I say I don't want to be big right now. And I know I can't drop weight then rebuild cause I need to be toning in the process to keep from having 50 pounds of extra skin hanging around. It took me more than 3 months to put all this weight on and I know logically I can't take it all of in 3 months either but damn I wanna knock down some fricking numbers.:ranting::banghead:

[RickB]

It will all fall in place bro! Keep learning and most importantly, listen to your body. What works for one, might not exactly work for the other. Just be patient. I can already tell you've learned a lot and you're going to do well with this. Hang in there!

[Drakedogg]

It will all fall in place bro! Keep learning and most importantly, listen to your body. What works for one, might not exactly work for the other. Just be patient. I can already tell you've learned a lot and you're going to do well with this. Hang in there!

Thanks Rick. You know how we our, we wanna see results. Like I said earlier, Logically I know what's going on it's the emotional side I have to convince now. I told Mac on the phone this morning I know I've put muscle on it my chest and shoulders cause my shirts are now tighter up top than they are around my stomach. Thanks again for the support.

[RoaringMad Mac]

And those are the start of the results you are going to want to see.

The human body is a weird machine. Give it time and I promise you will get those results you want. I will talk to you more this week-end on some other things but for now like we said it has only been 3 weeks on this program.

Gaining some more muscle right now is actually a really good thing because in the long run more muscle "where you did not have it before" means it will manage calories better. It will burn it off faster. Your metabolism will be revived up higher than cardio and or just diet alone. I have seen so many people that just try to do cardio and or just diet and never get anywhere especially just the people who try to diet. That has failure written all over it.

Cardio people are not that much better because somewhere down the line they actually start eating muscle tissue away the more they tredge day in and day out with cardio.

Just hang in there bud it will get better.

[Drakedogg]

Going into week four of my program. Any suggestions? I know my diet is still not 100% but I'm trying to get it under control. Any help with good meal plans and ideas would be greatly appreciated.

[Drakedogg]

I went in and weighed this morning. Lost 5 lbs in the last 2 weeks. Don't know how much the stomach virus had to do with that but I'll take what I can get.

[RickB]

Yeah, that's a tough way to do it. But I guess there's nothing else you can do but to go with it ;)

[Drakedogg]

My Cardio training is definetly getting better. I burned 535 cal today on the ellyptical in 1 hour for a total distance of 4.75 miles....and I kept my HR below 75% That's better than I've ever done.

[Leigh]

Awesome! Looks like you're moving right along at a good pace, that's the way to go - some people (like me) hit it to hard all at one time, and then they're miserable for days before they walk without a limp.

[omaha16859]

Nice work DD!! Keep at it brother. Your doing great.

[RoaringMad Mac]

Man I am proud to hear that.

[Drakedogg]

Mac, check my fitday for the last few days and see if there's anything major to tune up. Saturday turned into a cheat day as you will see but it still wasn't as bad as I thought according to the graph. Have you thought anymore about a new routine? I just put the boys in Kung Fu so I've gotta of running around to start doing with that and T-ball starting this week too. Let me know.

[RoaringMad Mac]

what is your schedule going to look like with them in classes and T-ball. I almost want to keep you on the 4 day schedule right now. I just need to talk to you about it.

[Drakedogg]

Mondays 630 Kung Fu. --Sharyl can drop off I can pick up after w/o
Tuesdays 500 T-Ball Practice--Not sure how we're gonna pull that time off
Wednsdays 545 Kung Fu-- Sharyl should be able to make this
Thursday clear pending actuall T-ball game schedule.
Friday clear pending actuall T-ball game schedule.

I'm setting my goal to get up in the mornings and hit the recumbent bike but I'm still gonna hit the eliptical as much as possible cause I burn more on it than the bike.

Think about it and let me know. This is week 7 for the routine I'm on now.

[RoaringMad Mac]

Let me think on this a little bit and I will get back with you on this later today.

[Drakedogg]

aight then....I'll be right here waiting. Well not really but I'll check back in from time to time. Got a light case load right now, kinda pulling my hair out wondering which way to go. I hate when the big cases are rolling in but at least I don't have time to think when they do.

[Drakedogg]

I'm chomping at the bits here Mac.....

[RoaringMad Mac]

http://forum.illpumpyouup.com/showthread.php?p=78397#post78397

[Drakedogg]

Your the BOMB-DIGGITY!!!!!