Tuesday morning! Last night I sorta ate waaaaay to much, but it was healthy food. Still it was one of those days when I just could not get full....

Tuesday. Angela posted yesterday about a 30 day flute challenge from Brett Contreas (getglutes.com) Figured what the heck I'm always trying to build up a round butt. Started this morning. I like his work. But already wondering what those final days with over 200 squats will be like ????

My experience with squats is that the first few days are the worst, after doing them for a while I was never sore after, a little jelly legged, but not sore. I was doing Stronglifts 5x5 and adding weight to each set. So hopefully once you get broke in on doing them the soreness will go away. I love squats, probably my favorite exercise, and one where it's easy to see improvement. Good luck!

My motivation is find something that you like . I enjoy going to Muay Thai and improving on my techniques.

I'm pretty bad at this whole checking in thing. My eating has been down right crappy lately. I haven't been paying attention to it... So I hit the reset button yet again and yesterday had a really decent amount of cruciferous vegetables. I'm trying to eat 1 portion for lunch along with some high protein and 2 portions at dinner with another high protein. I never seem to have any trouble hitting my fat macros though. Between eggs, bacon, ranch dressing and olive oil I'm good to go! I ordered some fish oils also so I will be adding in at least 3g-5g.

Training has been good and intense. Been averaging 7:30-7:45 miles lately and lots of sub :30 200m sprints. Also been hitting a lot of posterior chain work lately. I'm hoping between that and my core development I can get to my 21:00 5k time I so longingly desire.

Chris?? NO way! So glad to "see" you here. Hey man, I am still an IF fan from time to time. You got me all started in that.

So this week has been insane. This whole dang summer has been nuts. I was put into a new role and so there is a lot of adjustment and extra hours of work these days. And the Masters is stressing me. I'm way behind on my research project. All the reading and assignments are just a bear. OKAY! Enough of that negativity!
I did, thankfully, get to record a podcast last night with Jack. Not sure when I will have time to get that show out there but I'll try.

I just love reading everyone's posts. It really helps me be reflective about my own journey.

Howie: I found it interesting that you think about food all the time. I'm with John - I salute you in your efforts.
It is not easy. But you have really put in a lot of great effort that is paying off. And you're helping A LOT of folks. Does everyone know that you have a website/blog?? http://thehman.com Great posts lately! Loved the lunch idea you posted not too long ago about grabbing things in the supermarket quickly when need be.

So yeah, It may not be what you're experiencing but I think about food all the time too. I am not as hungry as I used to be now that I'm HFLC (moderate protein) but I still want to be eating all the time. What is that?? I would always be eating something if there were no consequences. And so then I feel like I'm always denying myself.
I get a hard time from people. I had family in town lately and all the visitors clearly think I have issues. Well, we know I have issues.
The stuff I'm doing with Jeff Fry is to knock off some weight I put on in the Spring, sure. But more than that, I really want to find a way to not have to obsess about every macro and calorie. He's really trying to get me there. I am making progress on that front. The biggest thing he wants me to focus on is SLEEP.
On that note, good night all. Keep up the awesomeness. I love checking in and catching up!!

Morning Wednesday.

Wednesday morning! I am still just maintaining my weight, working outside in the heat leaves me drained and eating a bunch helps me feel better in the evening. Maybe if I added some cardioit would help but I am paranoid about my knees. Jogging always seems to make them hurt, and after working all day the treadmill just does not look inviting. But I figure if I am maintaining then while gettino back to some weight lifting, then I am making headway right?

This time last year one of my goals was to be able to do pull ups. I installed a pull up bar in my walkway between bathroom and bedroom. I couldn't even do a single pull up. Talk about slow progress I got to where at a body weight of about 240 I could do a couple, and ended up this summer even after putting some weight back on being able to do 7 at the Marine Corp booth at an airshow. I have to say walking up to that bar, with some really fit marines looking at you like you are crazy and probably thinking this pudgy guy is gonna hurt himself, seven isn't a lot, but a year before, I might have only done one. I was pretty happy.

My original motivation several years ago was keeping up with my kiddo. He was a somewhat later life baby ( I was nearly 40). I'd gotten over 100lbs overweight and was avoiding activities because I couldn't do them. Flash forward six years...well I still have some additional fat to shed, I've taken up biking, scuba diving, completed several half marathons and am constantly active. Now my motivation is to be active, vital and healthy the rest of my years.

A side benefit is I've taken up cooking and find it to be relaxing ( and better than sitting my butt in the couch). A couple of nights ago I did a Bobby Flay recipe for a grilled fig, pistachio and feta salad. Oh. My. So good. I use much more greens than he calls for- using arugula. And skipped the honey in the recipe - the figs and orange juice are plenty sweet. Even non veggie eating hubby Wolfed it down.

I don't feel like I'm making progress with this upping my calories thing but I want to stick it out for another week to see... There is just so many conflicting info about how much you should eat.
I skipped Muay Thai Monday and Tuesday but I'm going tonight.

Mark, your match sounds pretty cool!

I am sticking to the nutrition better lately. And I got to the gym twice already this week. WOOT!

Wednesday morning! I am still just maintaining my weight, working outside in the heat leaves me drained and eating a bunch helps me feel better in the evening. Maybe if I added some cardioit would help but I am paranoid about my knees. Jogging always seems to make them hurt, and after working all day the treadmill just does not look inviting. But I figure if I am maintaining then while gettino back to some weight lifting, then I am making headway right?

This time last year one of my goals was to be able to do pull ups. I installed a pull up bar in my walkway between bathroom and bedroom. I couldn't even do a single pull up. Talk about slow progress I got to where at a body weight of about 240 I could do a couple, and ended up this summer even after putting some weight back on being able to do 7 at the Marine Corp booth at an airshow. I have to say walking up to that bar, with some really fit marines looking at you like you are crazy and probably thinking this pudgy guy is gonna hurt himself, seven isn't a lot, but a year before, I might have only done one. I was pretty happy.

Kevin - You're doing it right lad. Guys our size especially need to be careful with steady state cardio. At 240 lbs when you jog every step puts 3360 ft/lbs of pressure on your knee joints. There are few sadder days than when an Army Col Doc tells you at age 35, "First Sergeant you are prohibited from running." In the Army, those seven words change everything in your life right then right there. So my best advice would be preserve and protect those joint, If you want to challenge yourself with walking get a tabata timer, ap for your phone and do a couple "walking sprint tabata sets in a 1-2 mile walk. You'd be surprised at the HR changes and the benefit.
Congrats on the Pull ups 7 means you've got a very good power to weight ratio. Better than prob 90% of the population your age. Keep on Jammin' lad!