Exercise Support Thread Week of 6/28/2009

**Michael Welter** · #1 Jun 28, '09, 7:17 am

Happy Sunday, everyone. And welcome to a new week of working out. It's that time: time to set our goals for the week.

My goal is to run 23 miles, including an 8 mile long run, scheduled for today.

imamom · #2 Jun 28, '09, 7:24 am

Didn't this work http://www.tomteland.se/start.asp when you clicked on the UK flag?

Hope to do 3-4 miles a day with Leslie Sansone Mon-Sat this week.

Tosk · #3 Jun 28, '09, 7:51 am

nice thread!!

This week I am going to try and get my 800m under 3 min. I am also going to start working on getting to 30 pullups. Today I plan on trying to get my 5K in 33 min and then work on pullups.

I've got to start working on my speed, so this whole week I will try to bring the intensity. I am just way too slow

imamom · #4 Jun 28, '09, 8:00 am

I'd love to get back into Swimming again.... is that what you do Tosk?

Tosk · #5 Jun 28, '09, 9:30 am

Hi Heather, yea usually I swim but I am out traveling for work so I will just have to run. But usually when I am home I just swim because it isn't as rough on my knees. You should get back into swimming though. I usually go at 5 in the morning before kids and work demand my complete and total attention.

**Michael Welter** · #6 Jun 28, '09, 9:34 am

Quote:

Originally Posted by imamom

Didn't this work http://www.tomteland.se/start.asp when you clicked on the UK flag?

Ahh, I didn't see the flags. They're so small.

Thanks.

I just got back from my 8 mile run. It's a bit too warm for this, so I had a slow time of it. It was 71 when I started at 6:45 AM. And 79 when I finished.

**Michael Welter** · #7 Jun 28, '09, 9:35 am

Quote:

Originally Posted by Tosk

Hi Heather, yea usually I swim but I am out traveling for work so I will just have to run. But usually when I am home I just swim because it isn't as rough on my knees. You should get back into swimming though. I usually go at 5 in the morning before kids and work demand my complete and total attention.

Welcome to the group, Tosk.

What kind of work do you do? My work takes me on the road as well. Tonight I leave for San Francisco.

Tosk · #8 Jun 28, '09, 9:50 am

Quote:

Originally Posted by Michael Welter

Welcome to the group, Tosk.

What kind of work do you do? My work takes me on the road as well. Tonight I leave for San Francisco.

I'm an engineer and I have to travel all of the time it seems.

What about you? For the next couple of weeks I'll be in Rio de Janeiro. I plan on going for another run along Copacabana tonight after work. I usually go home in my fighting weight because of all the time I have for exercise.

tkdnick · #9 Jun 28, '09, 6:06 pm

My entire schedule changes this week for the next 2 months. I've got a lot more free time in the evenings which is exciting, but also scary since that's when I tend to eat everything I can find. Here goes...

SUN: Rest - 1,500 cals (I'm at 600 right now)
MON: Golf, weights, bike - 2,200 cals
TUE: Bike, treadmill - 2,000 cals
WED: Light walk - 2,000 cals
THU: Bike, treadmill - 2,000 cals
FRI: Weights, treadmill - 2,000 cals
SAT: Bike, treadmill - 2,000 cals

**Michael Welter** · #10 Jun 28, '09, 7:31 pm

Quote:

Originally Posted by Tosk

I'm an engineer and I have to travel all of the time it seems.

What about you? For the next couple of weeks I'll be in Rio de Janeiro. I plan on going for another run along Copacabana tonight after work. I usually go home in my fighting weight because of all the time I have for exercise.

I've never been to Rio. That must be awesome. I'm a software consultant in a niche market, and that takes me all over the US. I've been doing this for almost 7 years, and only twice has my job taken me out of the country. One of those times was to speak at a conference in Europe.

tkdnick · #11 Jun 30, '09, 8:58 am

Quote:

Originally Posted by tkdnick

SUN: Rest - 1,500 cals (I'm at 600 right now)
MON: Golf, weights, bike - 2,200 cals

Sunday went well. I rested & hit 1,500 cals on the money!
Monday was so-so. I did weights & bike & 2+ hours of wrestling with 4 kids. However, I believe my calories ended up somewhere around 3,000 instead of the goal of 2,000.

tkdnick · #12 Jul 1, '09, 8:47 am

Quote:

Originally Posted by tkdnick

TUE: Bike, treadmill - 2,000 cals

Did an hour in bike class & then an hour walking on the treadmill. Over ate significantly again though, which got me thinking...I burned approximately 1,500 cals at the gym yesterday. When I got the the gym I had only consumed 1,155 cals. That means I literally burned more calories working out than I had taken in. Could that be why I come home & eat so much afterwards? Because I'm working on a significant deficit in calories?

Quote:

WED: Light walk - 2,000 cals
THU: Bike, treadmill - 2,000 cals

My schedule has changed already for the next 2 days. This constant need for meetings is driving me crazy!! Why does everything at church have to be some kind of back & forth battle among the staff??

Tosk · #13 Jul 1, '09, 9:08 am

Quote:

Originally Posted by tkdnick

Did an hour in bike class & then an hour walking on the treadmill. Over ate significantly again though, which got me thinking...I burned approximately 1,500 cals at the gym yesterday. When I got the the gym I had only consumed 1,155 cals. That means I literally burned more calories working out than I had taken in. Could that be why I come home & eat so much afterwards? Because I'm working on a significant deficit in calories?

yes, a binge is a definite sign you are not getting enough food. make sure you are getting enough food when you train otherwise the weight you lose might be muscle, which is really bad considering how difficult it is to put on. Also if you aren't getting enough nutrition your body will feel weak and you will have an almost uncontrollable urge to eat.

I am 6' 175 lbs and I usually stay around 1800 calories, which is plenty for me if I get the calories from good food. When my calories come from cookies and ice cream though 1800 isn't nearly enough. What kind of diet do you follow? I try to stick with Paleo most of the time.

tkdnick · #14 Jul 1, '09, 9:48 am

Quote:

Originally Posted by Tosk

yes, a binge is a definite sign you are not getting enough food. make sure you are getting enough food when you train otherwise the weight you lose might be muscle, which is really bad considering how difficult it is to put on. Also if you aren't getting enough nutrition your body will feel weak and you will have an almost uncontrollable urge to eat.

I am 6' 175 lbs and I usually stay around 1800 calories, which is plenty for me if I get the calories from good food. When my calories come from cookies and ice cream though 1800 isn't nearly enough. What kind of diet do you follow? I try to stick with Paleo most of the time.

I find I have a huge urge to eat most of the time, whether I eat healthy or not. My current diet consists of a protein shake for breakfast, fruit or veggies for morning snack, a weight loss shake for lunch, and some form of healthy dinner centered around meat. That's my goal, but I've been having a hard time eating the healthy dinner.

Tosk · #15 Jul 1, '09, 10:19 am

Quote:

Originally Posted by tkdnick

I find I have a huge urge to eat most of the time, whether I eat healthy or not. My current diet consists of a protein shake for breakfast, fruit or veggies for morning snack, a weight loss shake for lunch, and some form of healthy dinner centered around meat. That's my goal, but I've been having a hard time eating the healthy dinner.

The bad thing about shakes is that I find they don't have a lot of holdover power. Foods that take longer to digest and give you a more even blood sugar response typically will make you feel fuller for longer. If you are drinking shakes every day then you might just want to switch to solid food.