K Roberts Journal

[K Robert]

July 10, 2006

I started running on Saturday and did 1min run/1 min walk interval training for 20 minutes and then did some abs afterwards based on: http://www.musclemedia.com/training/BootCamp.asp, but only one cycle. Didn't want to over do it.

Today, I started my diet and started with:

Breakfast- 2 eggs & 3 this slices of pork tenderloin from last night.
Mid-morning - 1/8 cup almonds & serving of sunflower seeds.
Lunch - Yogurt & salad.
Afternoon snack - 2% Mozzarella stick
Dinner - ?????

This evening I am playing golf, so that'll be my nights activities.

Good start?

[maverick]

So what are your goals? How do you plan to achieve them? As far as your diet, you got a lot of room for improvement. My best advice to you is to find out how many calories you need to maintain your weight and how much protein you need per day (a good ballpark to start is 1 gram per pound of lean body mass). Once you have these, start tracking everything you eat in terms of calories, carbs, protein, and fat. I've never used it, but fitday.com seems very popular. I think you'll be surprised to see how low you are coming in.

[gymgirl]

Originally Posted by maverick

Once you have these, start tracking everything you eat in terms of calories, carbs, protein, and fat. I've never used it, but fitday.com seems very popular. I think you'll be surprised to see how low you are coming in.

fitday is awesome, i just started a few weeks ago and it really put things into perspective for me. i thought i was eating a ton of veggies and getting enough protein, but once i started tracking i realised i was lacking in those areas.

how did you like the one min run/walk intervals?

[K Robert]

My goals are to lose the flab!

Yeah, I figured that I need some help with the diet. I plan on following the Abs Diet plan as soon as I can find my book. Has anyone tried that?

The 1 min walk/run is a good start for me. It's been forever since I've run and I can feel it almost immediately. I probably did a 10min/mile pace and that was comfortable 'til my back started hurting. I'll do that for a week and then go to 2 min run/1 min walk and so on 'til I get to running a mile with no problem. Then I'll run for time and then distance.

[K Robert]

This is what I calculated based on my lean muscle mass.

At 248.5 and 28% body fat:
(248.5)(.28) = 69.58
Lean mass = 248.5 – 69.58 = 178.92

After plugging my stats into severl Basal calculators, they average at about 1830. So, I need to eat at least this much to keep my body from going into starvation mode, correct? If I wanted to lose as much fat as possible, what diet would you suggest?

[tim_mcf]

I tried the Abs diet, and wasn't much impressed. The main problem is that there's no mention of how much to eat, only what categories are good. Not much explanation of why they're good, either. A much better book in my opinion is "Enter the Zone" by Dr. Barry Sears.

[K Robert]

7/12/06

This morning I was 240.5lbs. Not sure why I was 248 the other day, but I am not complaining.