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Roy Janik

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1500 [Nov. 29th, 2006|04:36 pm]
Roy Janik
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Alright, so 1500 calories is a more reasonable daily calorie goal, especially considering how long my day usually is. So I'll shoot for that starting next week. I probably won't weigh what I want to by April 14th, but I'll arguably be more healthy. I think I need a tape measure so I can judge success under more terms than just weight. Well, the pictures should help with that, anyhow.

That being said, I probably need a more comprehensive exercise plan. I'm lazy enough that the idea of just running on the elliptical machine or around town lake really appeals to me, because I don't have to keep track of reps and various weight lifting exercises. I just run for x amount of time and call it a day. But I'm guessing that won't build up much more than leg muscles, which are already decent compared to the rest of my body. Maybe I'll have a go with the plan that Nelson recommended.

A few weeks back we were told that we needed to make our offices ready to share with a contractor, as 20+ contractors were coming in, and they needed spots on our floor. Last week, someone contacted me to see if I had space, and I said yes, but that I was on vacation until Wednesday (today).

Today I spent the whole day cleaning the office and moving my stuff to one side. I also re-taped the dragonfly lights up. It's clean now, and looks nicer than it has in a while. And I may have dodged actually getting that officemate, since I wasn't around when they needed to move in. We'll see...

... and no luck. I get an officemate starting tomorrow. Damn.


[User Picture]From: kbadr
2006-11-29 10:39 pm (UTC)
That workout nelson recommended is kicking my ass, and reminds me of the class we took at ACC. And we were pretty buff (relatively...) during that class.
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[User Picture]From: nconstruct
2006-11-29 11:44 pm (UTC)
It kicked my ass for a month. The second four weeks were amazing though. It was also much easier to stick to for the second half.

I'm about to start the 'phase 3' next week. This month and phase 2 turned out to be more cardio than dumbbell insanity.

One more thing, diet is still important (have I mentioned this yet?). I only really count calories until dinner but its still pretty rigid. A protein drink (slimfast makes a protein drink thats easy to travel with and has tons of vitamins) for breakfast, a protein drink for lunch, a snack of an apple, and a snack of a handful of almonds or a low calorie granola bar (nature valley rocks). That comes out to 600 to 800 calories give or take. This is just for muscle repair and to keep a person from falling over from hunger. Barely whats needed in the daytime.

I normally workout after classes and work. Dinner is normally a large salad and a decent serving of carbs whether it be pasta and a light sauce or fish with rice. You get the idea. The point here is pure fuel and hunger control. Skipping dinner is a very bad idea I discovered in the first few weeks.

On the weekends I normally eat whatever the hell I want since I'm either running 4-7 miles or riding for 3ish hours per day.

Its worked though. I'm down to my median weight with well defined muscle. Since all that jazz of the muscle weighing more than fat I was very surprised to be down this low. A very good surprised. I'm also the first to admit that I'm nowhere close to being an expert at any of this, but its worked fine for me.

Good luck with it! I hope the information helps.

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[User Picture]From: bellatrixamici
2006-11-29 11:52 pm (UTC)
Don't forget Nia classes!
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[User Picture]From: zinereem
2006-12-01 10:32 pm (UTC)
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[User Picture]From: g0_0n
2006-11-30 12:05 am (UTC)
i saw a nutritionist for the hell of it (or as UT health services says FOR THE HEALTH OF IT)
She said people should eat a combo of protein and carbs. If you eat things that are on the carb heavy side, your energy will spike immediately and drop lower than it was before you ate. Maybe that's why you said breakfast made you hungier, I have found the same true for myself. I try to hard boil eggs for mornings and eat half a muffin and that sustains me despite it being so little.
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[User Picture]From: meltmyfaceoff
2006-11-30 02:44 am (UTC)
another good tip is to eat so that you are never hungry.
my diet for a little while has been variations on:
1) 6:00 AM smoothie
2) 9:00 AM plain oatmeal with some peanutbutter
3) 11:00 turkey sandwich with lettuce and tomato, one apple and a cup of milk
4) 2:00 PM 1 oz almonds and 1 cup blueberries
5) 5:00 PM 1 piece of grilled chicken cooked in onions and garlic
6) 7:00 PM smoothie

i have a bunch of good smoothie recipies that are filled with a lot of good stuff. the point of this diet is to eat things that fuel your body in the most efficient way while boosting your metabolism. its not as easy as the "eat less than you burn" rule, because a little bit of cardio during the day is not going to increase your basal metabolic rate the same way that a revved up metabolism secondary to diet will. the exercise is the extra boost to burn some more calories and build some more muscle. take this all at face value though, because i am fat.
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[User Picture]From: zinereem
2006-12-01 10:33 pm (UTC)
Smoothie recipes would be greatly appreciated. I'm going to try and drink something in the mornings.
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[User Picture]From: meltmyfaceoff
2006-12-02 01:19 am (UTC)
- 1/2 cup frozen strawberries
- whey protein
- a banana
- 3/4 cup milk
- 3/4 cup lowfat vanilla yogurt
- 2 tbsp peanut butter
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From: (Anonymous)
2006-11-30 02:51 am (UTC)
1500 calories alone is difficult to do, but I know that being low on caloric intake can influence my work sometimes, so I'd be worried about that. Doesn't being hungry make it harder to get stuff done at work?
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[User Picture]From: zinereem
2006-12-01 10:34 pm (UTC)
I never really get *that* hungry. I will have to watch my energy levels, though. I tend to not get much sleep, and that combined with less food might make for a tired Roy.
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[User Picture]From: mynde
2006-11-30 03:10 am (UTC)
i never expected you to come to your senses! but i am glad you did. i am not always available to work out, but give me a call and maybe i can go with you.
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[User Picture]From: zinereem
2006-12-01 10:34 pm (UTC)
Will do.
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[User Picture]From: arthursimone
2006-11-30 05:57 am (UTC)
again and again and again I will say this:

calorie-counting alone is nothing! I've watched people who go through the same vicious cycle of thinking that losing mass, losing weight alone will make them happier. wrong!

exercise! work those muscles, get better definition! lift weights, turn that mass into something that looks good! losing weight alone makes you lose strength, use the potential you have, you'll feel so so so so so so much better!

I eat fast food, I drink soda, drink beer, gorge myself on pizza, but I always always work it off. that's how I roll, and while I'm probably not tip-top perfect to be posing for men's healthy, I'm still very happy with myself and my energy level.

run. situps. pushups. curls. make it a mantra!
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[User Picture]From: zinereem
2006-11-30 08:20 am (UTC)
losing mass and weight alone did make me happy in the past.

But anyhow, I am so on it. I exercised today, and plan to work out loads.
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