Post Op, Healing

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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LocalBrada
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Post Op, Healing

#1 Postby LocalBrada » Mon Jul 07, 2008 2:24 pm

Ok here we go, starting light strength training today. I'm currently in week 10 of my cardio routine and I'm adding some simple body weight training.

It's probably a good idea to give everyone some history just so you have an idea of where I've come from and where I'm taking this fairly new life-style. Oops almost forgot, the cardio program I'm currently on is 30 mins, twice a day, 4 times a week (MTThF) on a recumbent. I use to ride on a standard stationary, but it utterly destroyed my groin, so I fronted the cash for the recumbent. I get anywhere from 7.5-8.0 miles in a 30 min session.

Anyway, I grew up in Hawaii and was raised in a rather food-centric family/culture where we'd eat large portion with rice at every meal. This is where I learned to associate food with love and comfort and more importantly family. I then moved up to Alaska (yes I know I rather huge change, imagine the shock I experienced) for a job opportunity. The location I moved to was rather remote and only had two flights every other day in or out of the village. Yes I said village, its population is less than 550 people and majority of those work two weeks off and two weeks on. So they really shouldn't be counted; I was one of the year rounders. Anyway, I was 340lbs at 6ft and started picking up really expensive eating habits in this new location. Especially since Korean take-out was the main source of ANY un-self-prepared food in the village. So seeing how it was destroying my wallet, my roommate and I decided to start the atkins diet and we both lost a substantial amount of weight. I came down to 240lbs on changing my diet alone. Note that the type of work I did was very sedentary.

Ok fastforward a year or two and I'm hurting physically and feeling like crap day in and day out on this all meat diet. I thought at the time it was the stress of my work, so I up and quit as well as relocated to a more populated part of Alaska. Where, yes you can guess, had produce. Yep, if you hadn't already guess, with flights into a village every other day, produce is scary. Getting back to the point, I researched the vegan/vegetarian diet and started the most healthiest change of my life.

Here is what my goals are:

Get anywhere between 185-205lbs
Get anywhere between 10-12% bf
Improve lean muscle mass

As you can see I've given ranges. I figure that's the best way since I have no idea what is realistic for the type of gradual routine.

I'll list daily what my workout routines are and what my food intake is. Next post I'll list what I ate on SUN so everyone has an idea of what my dietary habits have been for the last 10 weeks.

Ok, here goes, wish me luck.
Last edited by LocalBrada on Fri Apr 30, 2010 2:15 pm, edited 11 times in total.
"Eating should be seen as a ritual of health."
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LocalBrada
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Re: body weight training [start]

#2 Postby LocalBrada » Mon Jul 07, 2008 2:31 pm

Morning weigh-in (233.4lbs @ 36.1%)
SUN Meals (spaced every 2.5hrs)

Spinach/berry blend [Frozen berries (marionberry, blueberry, raspberry) + baby spinach + 2 tbps organic cold milled flax seed + water ]
1 cup grapenuts + unsweetened almond milk
1 cup Miso + silken tofu
pinto beans + carrot puree
Salad (Romain lettuce, baby spinach, carrot tops, carrots, mushroom, bell peppers) [No dressing]
Last edited by LocalBrada on Mon Jul 07, 2008 2:54 pm, edited 2 times in total.

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LocalBrada
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Re: body weight training [start]

#3 Postby LocalBrada » Mon Jul 07, 2008 2:39 pm

Weekly workout plan

S - rest
M - (2) 30min cardio + (2) calf/quad
T - (2) 30min cardio + (2) bicep/tricep/forearm
W - rest
Th - (2) 30min cardio + (2) calf/quad
F - (2) 30min cardio + (2) bicep/tricep/forearm
Sa - rest

I'll probably end of swapping the leg days right before the breaks so I don't have to struggle thru the cardio, but I was really excited about doing leg work. Since I see tons of results already in my legs. Anyway, I'm thinking I'll start off slow with 50 calf raises and 50 squats twice a day immediately following the 30 min cardio sessions. That way I'll be warmed up and the blood will be flowing. For the upper body days, I figure bicep curls, hammer extensions (for the triceps) and wrist curls (for the forearms). No idea what kinda weight I should toss on those, but gonna play around with some free weights I've got laying around.

Yes I know your thinking, hey dude you said body weight training. Well yes for the legs, but for the upper body I'm gonna have to use some sorta weights if I'm gonna see anything. Anyway, I'll post before bed my progress for MON.

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Re: body weight training [start]

#4 Postby offense74 » Mon Jul 07, 2008 3:21 pm

Welcome and good luck!! :D
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LocalBrada
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Re: body weight training [start]

#5 Postby LocalBrada » Mon Jul 07, 2008 6:29 pm

MON workout
:30 - 7.60 miles / 10x5 calf raises / 10x5 squats
:30 - 8.09 miles* / 10x5 calf raises / 10x5 squats

*new high

@offense74 - thanks man. Hoping to keep this up and see some sorta results.

Also side note, I think my scale is jacked. That bf % seems all kinds of wrong. I might go grab another one, anyone have a recommendation? I've got the Tania brand..I think that's what it's called...it works well, but I bet one of my nieces went onto it with socks on. Which is a big no-no.
Last edited by LocalBrada on Tue Jul 08, 2008 10:43 am, edited 1 time in total.

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Re: body weight training [start]

#6 Postby LocalBrada » Mon Jul 07, 2008 9:47 pm

MON meals (6)

Spinach/berry blend
1 cup miso + silken tofu
Salad (Romain lettuce, bell pepper, mushroom, cucumber) [no dressing]
Soup (firm tofu, zucchini, baby Portabello mushroom, garlic, BRAGG Liquid Aminos)
3/4 cup grapenuts + unsweetened almond milk
Spinach/grapefruit blend (1/2 grapefruit + baby spinach + 2 tbps organic cold milled flax seed)

Ok last meal of the day, gonna relax for the next 2 hours or so and then head off to bed. Tomorrow is most likely gonna have 2 or 3 back to back miso meals since it's a work day.

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Re: body weight training [start]

#7 Postby LocalBrada » Tue Jul 08, 2008 9:56 pm

TUE workout
:30 - 7.80 miles / 15lbs 12x3 bicep curls / 15lbs 12x3 wrist curls / 15lbs 12x3 hammer extensions
:30 - 7.98 miles / 15lbs 12x3 bicep curls / 15lbs 12x3 wrist curls / 15lbs 12x3 hammer extensions

I'm gonna have to change this up for now. I am not sure how heavy I should be doing it just to start off. I've got a rather serious hand injury on my right hand that has for a few years now restricted my lifting. I'll post pics and more about it next post. It would be nice if anyone had to time to give me suggestions for alternatives. I've got a few different resistance bands that is probably going to be the solution. But I'm open for suggestions. And yes currently I've got those vinyl barbells and strapped lifting hooks and padded weight gloves, but it seems that any prolong pressure just isn't gonna work.

----------------------------------------------
TUE Meals (6)

Spinach/berry blend w/non-GMO Isolated Soy Protein instead of flax
miso + silken tofu
Larabar "Cherry Pie" <--not gonna make a habit of this, but the district manager came in with a ton of samplers and wanted me to try 'em so I can comment on them. Of course its vegan =).
Soup (firm tofu, zucchini, baby Portabello mushroom, garlic, BRAGG Liquid Aminos)
Salad (Romain lettuce, bell pepper, mushroom, cucumber) [no dressing]
Spinach/grapefruit blend (1/2 grapefruit + baby spinach + 2 tbps organic cold milled flax seed)
"Eating should be seen as a ritual of health."
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LocalBrada
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Re: body weight training [start]

#8 Postby LocalBrada » Wed Jul 09, 2008 11:24 am

As you can see I had tendon repair on both the ring finger and the small finger. For a couple of years I had no feeling in any of them and just recently the nerves have grown back and I've got hyper sensitivity. Especially around the scar line. I find that any pressure when grasping things is rather a pain. Also any prolonged weight on the palm gives me pain in the distal joint. I find it easier with lifting that places the weight off the palm and onto the surface area of the thumb and forefinger. Which is what I ended up doing to complete my bicep curls. The hammer extensions were a pain since all the pressure is being placed on the small finger and the outer ridge of the hand.

Again any modified lifting techniques or alternative lifting all together would be appreciated.
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"Eating should be seen as a ritual of health."
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John V
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Re: body weight training [start]

#9 Postby John V » Wed Jul 09, 2008 5:25 pm

Howzit Bra?!
Thanks for supporting this pupule howlie. I miss Hawaii and am trying to get it back into my life.
This forum can be a big help, with a lot of total experience on which to draw. You have all my support. Good luck!
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LocalBrada
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Re: body weight training [start]

#10 Postby LocalBrada » Thu Jul 10, 2008 12:57 am

WED rest day
-------------
WED Meals (6)

Soup (firm tofu, zucchini, baby Portabello mushroom, garlic, BRAGG Liquid Aminos)
miso + silken tofu + whole apple
Soy patty + whole apple
Spinach/grapefruit blend (1/2 grapefruit + baby spinach + 2 tbps organic cold milled flax seed)
larabar "peanut ?"
Spinach/grapefruit blend (1/2 grapefruit + baby spinach + 2 tbps organic cold milled flax seed)

I worked late, so I prepared 2 servings of the spinach/grapefruit blend and took them in a little cooler. Also I wrote "whole apple" since I enjoy eating the entire fruit, core, seeds and all.

@John V hey tanks bra fo headin' ova ta my page. Ye I miss home too, it's been 16 plus years before I when go back. I'm scared fo go back and dey not gonna let me leave :)

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LocalBrada
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Re: body weight training [start]

#11 Postby LocalBrada » Thu Jul 10, 2008 2:21 pm

Ok sprung for a new bf scale since the old one was giving out fluctuating readings of +/- 10% on bf. This one is a Taylor and it's recording a stable 230.6lbs@30.1%.

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LocalBrada
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Re: body weight training [start]

#12 Postby LocalBrada » Fri Jul 11, 2008 12:59 am

THU Workout
:30 7.45 miles - 10x5 calf raises / 10x5 squats
:30 7.95 miles - 10x5 calf raises / 10x5 squats
-------------
THU Meals (6)

miso + silken tofu + whole apple
Soy patty + whole apple
Spinach/peanut butter blend (baby spinach + 1 tbps organic unsweetened peanut butter + 2 scoop non-GMO soy protein isolate)
Salad (Romain lettuce, bell pepper, mushroom, cucumber) [no dressing]
larabar "cashew ?"
Spinach/peanut butter blend (baby spinach + 1 tbps organic unsweetened peanut butter + 2 scoop non-GMO soy protein isolate)

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Re: body weight training [start]

#13 Postby John V » Sat Jul 19, 2008 11:39 am

You'll be making great progress soon if you keep up a schedule like this. Good work! :boxer:
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LocalBrada
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Re: body weight training [start]

#14 Postby LocalBrada » Sat Jul 19, 2008 3:46 pm

Keeping up with the daily meal and excerise routine. Just haven't been posting, since I'm more or less writing everything down on my calendar as finish workouts, etc. Weighed myself yesterday and maintaining weight around 228.8lbs and down to 27.3% bf. So things are looking well. I ran around today looking for a gym to join, since I'm gonna need to get on some sort of machine to increase my muscle mass. I've found that after the first week of body weight squats, that my body doesn't ache like it use too, especially during the next couple of days. I've doubled the sets and still no "recovery ache" and that was at 500 per day. So I'm thinking adding weights instead of doing endurance style lifting is probably my best bet. All in all it's probably a better choice if I plan on "filling out my skin".

Anyway, I'll write once and awhile if I have any slip ups or new developments. I've yet to crave any meats or junk foods, even when a friend came into town to hang out. So I don't foresee any derailment from my course. Also my outlook on food itself has changed completely away from eating to fill an emotional need to eating as something to do to live. What I mean by that is eating is something that I MUST do to remain a healthy balanced person.

Oh well, looking over these gym membership pricing sheets and I swiped. Not sure if I want to drive all the way across town to the cheapest joint or sign up at the "mom and pop" style one that I'll probably feel alot more comfortable at? We'll see. The good thing about the cheap one is I could bring my sister or a guest along off their plan. Which would be nice for some company/support. We'll see.

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LocalBrada
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Re: body weight training [start]

#15 Postby LocalBrada » Wed Jul 23, 2008 10:33 am

No idea what I've been doing differently but been in the 9.0 mile range in 30 mins?! Posted a high of 9.24 miles and real happy about it. I'm thinking maybe it's the new hardcore/gangsta rap that I'm turning up on the iPod.


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