"TLFC" exercise and accountability support!
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I don't know a thing about fantasy football, but I do know how to make homemade bread. Delish! Also . . . this type of bread-baking spree got my weight up during the bad ol' covid lockdown days of 2020, so I've got to be careful.
Exercise: two short walks outside.
Food: oatmeal banana bites and tea; brown rice and Tasty Bites chickpea tikka masala; leftover salmon with roasted carrots and potatoes. Snack: 3 slices of bread fresh from the oven. With butter and jam. I'd rather eat bread than any dessert, TBH.
Stay tuned -- I'm going to try pre-tracking my food tomorrow and see if that will help me reign things in. I still came in just under 2000 calories today, but for weight loss I need to hit around 1400-1500, esp. since I'm hardly exercising.1 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Open the store and full day today. Have a lot to do today because tomorrow starts our "National Vitamin day sale" through all GNC's. Just a note to all: if you're not eating enough fruits and vegetables to get in your RDA's you SHOULD at the very least supplement with a multivitamin.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Pork loin and corn for dinner. Well at least I got the free agents I was shooting for. I'll have to start winning here soon or I'll be stuck like last year trying to pull it off just to make the playoffs again.
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Cardio: Treadmill incline walk - 560 calories
Food: Last night was homemade spicy honey boneless chicken wings with baked fries
Fantasy Football: I also got the two free agents I put in bids for, starting one of them right away. Site says I should be heavily favored...pray for me, that's never a good sign! lol
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DiscusTank5 wrote: »
Stay tuned -- I'm going to try pre-tracking my food tomorrow and see if that will help me reign things in. I still came in just under 2000 calories today, but for weight loss I need to hit around 1400-1500, esp. since I'm hardly exercising.
Today's calorie count was 1800ish, but that included a couple of cookies at a faculty meeting. My daughter convinced me to get a pizza on the way home ($6.99 one topping at Papa John's), so I had a small square slice of cheese pizza--not very hungry after the cookies, raw veggies and Ranch at said meeting.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! It's "National Multivitamin day" at GNC. If you're going to get a good deal on them, it's gonna be for this weekend since if you buy in store it's like 60% off. And as trainer, I know that the majority of people out there aren't eating 5 servings of fruits or vegetables a day, so they are short on their RDA's. So at the very least a good multivitamin helps to fill in the gaps you may be missing. I've always taken a multivitamin since I've been in fitness till now.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Didn't feel like cooking so I picked up some sauteed bok choi and beef chow fun for dinner.
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2 short walks for exercise.
Meals: Cheese grits; grocery store sushi; homemade granola; spaghetti with meat sauce; one square of chocolate and three Brazil nuts.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Well, since I couldn't go last week because of auto fiasco, I have to go today to another store for some training. And it's a crappy commute to go there.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Panera for dinner. Had a Green Cobb salad yesterday with chicken.
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Weights: Upper Body - Hypertrophy
Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Machine Reverse Fly 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x10, 20, 30sec
Food: Last night was Little Caesar's pizza and a McDonald's double hamburger (what, I was hungry)1 -
Being dragged out for a walk with DH and son right now . . .
(15 min. later)
So two short walks again today.
Meals: cheese grits and a donut at work; 7 pieces sushi; one beef taco and extra lettuce; 2 Ghiradelli dark chocolate squares. 1800ish calories.1 -
Hey gang,
I like myself unconditionally!
Happy weekend! Yesterday at the other store went well. The store manager was really good at coaching me and I learned a bunch of new things that I can implement in my store to help make the profit better. Now if only I could get the good foot traffic I need. And talking about traffic, it was a horrible commute for me. Luckily I didn't have to go straight home first and spent another 2 hours at my store so I saved myself the misery of going home in the rest of that traffic.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: Panda Express for dinner.
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Weights: Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25
Food: Last night was meatloaf with mashed potatoes and green beans1 -
Worked in my office from 7 am until noon. I'm finalizing an article (on an 1820 Gothic novel ) that will come out in a journal in a few months. I'm a literature prof, in case anyone was curious.
There's just no time during the week for this type of extracurricular activity. My lab came with me for company. The university choir was practicing in the same building for at least two of the hours I was working, so I had some entertainment.
Soooo . . . ate probably 300 and some odd calories in Twizzlers bites while editing my article. Also: overnight pumpkin oats (B); homemade mushroom burger with gouda and guacamole (L); SW salad with lettuce, rotisserie chicken, salsa, sour cream, and a few chips (S). And 5 squares of Ghiradelli intense dark chocolate while re-reading my article once I got home. I'm going to have to go back to the old Weight Watchers rule of not doing anything else while eating.
Exercise: the usual short walks with the dog.
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Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then clean the house up a little and watch the 9ers vs Rams later. Been a long week for me so looking to relax little before the start of next week again.
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Panda Express for dinner. I REALLY need to win this weekend in FFL. I can't start like I did last year and hope to make the playoffs.
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Hey gang,
I like myself unconditionally!
Happy Monday! Going to take the opportunity to go back to Fremont today to finish some extra training instead of Friday so I won't deal with such a bad commute.
Cardio: Walk/jog- 260 calories
Strength: shoulders- machine shoulder press, rope face pulls, rear lateral raises, side lateral raises, single arm cable side laterals, shrugs with dumbbells 4x12,10,8,6
Assessment: Chicken and potato salad for dinner. Was so disappointed yesterday in the 9ers losing to the Rams but such is football. At least I'm going to win my first FFL game though.
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Weights: Upper Body - Power
Bench Press 5x8
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Food: Last night was homemade pizza
Fantasy Football: Week 1, I lost by 90+. With almost the same lineup, week 3 I won by 150+. Fantasy is such a fickle mistress.1 -
@discustank5, what type of literature do you specialize in? Any interest in fantasy? Specifically, in fantasy stories written by amateurs looking to get published?0
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@discustank5, what type of literature do you specialize in? Any interest in fantasy? Specifically, in fantasy stories written by amateurs looking to get published?
My area is 18th-19th c. British. Novels mainly. Jane Austen especially.
Are you working on a fantasy novel? That's exciting!
Here's what I know about publishing: you can self-publish with Amazon, a kindle book kind of thing, and you'll make a higher percentage of the profits (around 40-50%) compared to the traditional book market (25-30%). If your book does well, a traditional publisher will probably pick it up. This happened with the Tiger's Curse author Colleen Houck.
If your heart is set on the traditional route, get an agent. Ask to see their credentials (not the names of authors they've gotten published, but the names of the publishing houses.) This idea comes straight from Stephen King's excellent Writing: A Memoir of the Craft.2 -
I'll have to look up that writing.
Full disclosure: I self-published a fantasy novel almost a decade ago over Amazon, sold a couple hundred copies, mostly to friends, family and coworkers. At the cajoling of my daughter I finally got around to creating a sequel (actually a prequel) with a plan in place for a third addition to the set. But while self-publishing seemed enough when I thought I was only writing a single novel in my life, the fact this is a second one has my brain wondering if it would be possible to get picked up by a traditional publisher (maybe even the first one also). The second novel has been sitting, more or less completed, on my laptop for a few years now, and from time to time I poke a shoulder or kick a tire when the muse hits to investigate traditional publishing, but I've never dedicated the time/energy to making it happen. Sometime soon I may simply redo the Amazon self-publishing route, just so my family can stop asking when the next one comes out. Maybe on the ten-year anniversary of my first novel. Hmm...1 -
I'll have to look up that writing.
Full disclosure: I self-published a fantasy novel almost a decade ago over Amazon, sold a couple hundred copies, mostly to friends, family and coworkers. At the cajoling of my daughter I finally got around to creating a sequel (actually a prequel) with a plan in place for a third addition to the set. But while self-publishing seemed enough when I thought I was only writing a single novel in my life, the fact this is a second one has my brain wondering if it would be possible to get picked up by a traditional publisher (maybe even the first one also). The second novel has been sitting, more or less completed, on my laptop for a few years now, and from time to time I poke a shoulder or kick a tire when the muse hits to investigate traditional publishing, but I've never dedicated the time/energy to making it happen. Sometime soon I may simply redo the Amazon self-publishing route, just so my family can stop asking when the next one comes out. Maybe on the ten-year anniversary of my first novel. Hmm...
Dude that sounds awesome! I started years ago to write my own book on fitness, but at the time there was a lot of broscience I was using. Lol, it's still buried somewhere in my old laptop.1 -
Cardio: Treadmill incline walk - 580 calories
Food: Last night was pancakes with scrambled eggs, bacon and air-fried potatoes
Fantasy Football: Went 4-2 in my leagues this week...
Team 1: W (2-1)
Team 2: L (1-2)
Team 3: W (2-1)
Team 4: L (0-3)
Team 5: W (3-0)
Team 6 (Niner's League): W (2-1)
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I'll have to look up that writing.
Full disclosure: I self-published a fantasy novel almost a decade ago over Amazon, The second novel has been sitting, more or less completed, on my laptop for a few years now, and from time to time I poke a shoulder or kick a tire when the muse hits to investigate traditional publishing, but I've never dedicated the time/energy to making it happen. .
Dude that sounds awesome! I started years ago to write my own book on fitness, but at the time there was a lot of broscience I was using. Lol, it's still buried somewhere in my old laptop.
I like both those book ideas.
@nossmf -- guess what ads I'm seeing today? Ones for books, including The Tiger's Curse that I mentioned here (and only on this thread) yesterday. They are watching {creepy voiceover here}.1 -
Exercise: nearly an hour of walking today (it is gorgeous outside). This is a huge leap forward in terms of minutes I've been able to walk over the past months. True, it was broken up into three segments, but I'm happy.
Food: rice pudding with raisins (B); salad followed by rice pudding with coconut (L); venison steaks and alfredo pasta with more salad (S). Guess who left the milk in the backseat of the car for three hours yesterday but is too stubborn to throw it out!?! I'll probably make chocolate pudding pie next . . .1 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Open store and get paperwork done today. Every Wednesday seems to be our highest ship out day and each morning I pack about 15 orders.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: KFC for dinner last night. On Tuesdays here you can get an 8 piece bucket with, coles and mash potatoes for $20. On the FFL front, I wasted FAB on a player I thought may be picked up by others only to find out this morning they moved him back to the practice squad. Badie had the best stats for RB for Denver and I thought for sure he'd be taking more after Williams and McLaughlin weren't doing crap so far. Ugh.
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Cardio: Treadmill incline walk - 580 calories
Food: Last night was chicken spaghetti
Fantasy Football: Got out-bid on my waiver bid, but considering I only wanted the guy as a bench-warming bye-week filler it's all good.0 -
I really like eating carbs and sugar. There, I said it.
Gotta get those protein grams up. Smoothies with protein powder are great, right?
That pudding pie is delish . . . and after this I'm going to use the extra milk for potato soup. No more puddings for awhile. LOL.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Just another workday for me but I close the store tonight. But at least we got football!
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: I had leftover chicken and coleslaw for dinner. I'm projected to lose this week again, but hopefully my number one pick isn't on the injury report or I'm cooked for sure.
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Cardio: Treadmill incline walk - 580 calories
Food: Last night was pork schnitzel with sweet potato casserole
Fantasy Football: This is the second week in a row I managed to pick up off waivers a player I wanted to draft but was sniped. It does make my team a little lop-sided with 6 RB's to 4 WR's, need to look around the league if anybody has the opposite ratio and offer a trade. Probably involving backup depth pieces, but potentially a starter for a starter.
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Hey gang,
I like myself unconditionally!
Happy TGIF! For some reason this week has seemed to drag for me and it's not even over yet! Shipment day so a lot of stuff has to be processed and put away.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Pork loin for dinner. I overate a little yesterday with snacks, but only by a couple of hundred calories. A little extra work to be done today at the gym.
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Weights: Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25
Analysis: Today was supposed to be my upper body hypertrophy day, but I woke up yesterday with a sore wrist after sleeping wrong (yay, getting older!) and it's not better today, so I opted to do my leg day instead and will be taking next week off from lifting (I'm allowed one week off per quarter, and I haven't taken it yet in third quarter). Will continue with the cardio next week, though.
Food: Last night was baked BBQ chicken with baked tater tots
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