I really did not want to get into this thread, but maybe the extra accountability will do me good. Last year (41 years old) saw some really weird blood lipids during my annual checkup. Total Cholesterol and LDL were through the roof, but HDL and Triglycerides were so good that they actually subtracted risk factors that the LDL and Total Cholesterol were adding. If I can get my BMI below 20 and get my blood lipids squared away I won't have to go on statins. Started 6'01 and 204, BMI 26.5. Currently 192, to get BMI below 20 I need to get below 160 or so. I have until May to get there.
I started really good, Primal diet (lean meat, good fats, eggs, replaced all grains with veggies, cheese is OK in moderation) and intermittent fasting, and cardio. Marriage got a little rough and the kids are kids, so I hit the plateau at 192, and ballooned back up to 198 by not being careful with diet, (I eat when I am bored and have access to food, shift work prevents scheduling workouts and meals, and started drinking a bit too much as an escape hatch) Got back on the horse four weeks ago and dropped six pounds. No booze, no grains, 4-6 servings of cheese a week, lots of veggies, meat. Switched to suspension trainer and began emphasizing resistance vice cardio. Will be working cardio back in first of the year, and will likely get back on P90X, as that so far is my favorite workout plan, and is regimented enough to provide some variety and guidance when I just don't feel like working out. Suspension trainer program is getting me an hour of elevated heart rate and good muscle growth every day. Jan 1 will be adding running back in to the mix 3x a week, and in March will return to rucking for an hour a day 2x a week to that.
One thing I am learning to do is add 50% to the amount of time that I am using a specific plan before I switch it up. My shift generally permits me to work out at work about 60-70% of the time. I end up missing workouts and killing myself to make them up. If I try to hit 4 out of six scheduled workouts in a week I am learning to be happy with that. Working out at home is really a challenge, but I think I have found a happy time that will give me about 80 minutes to work out in on my days off. So missing workouts may become a thing of the past.
The other thing I am learning to do is cook in bulk on my days off, and take a lunch to work, and keep it in the refrigerator. When I get time to get in and eat, I get in and eat. If it is with me I will nibble all shift and never really be satisfied, and end up eating WAAAY too much. I bulk roast 4-6 pounds of veggies, and 5 pounds of boneless chicken breasts and thighs. Refrigerate all. Packing a lunch involves packing two 12 oz containers of veg, and two 8 ounce containers of roasted, mixed chicken meat, and there it is.... two meals that I can heat up or not, and eat in 15-20 minutes. I cover liberally with hot sauce and/or mustard (currently loving sriracha with liquid smoke, Habanero salsa, home made whole grain mustard) or locally made (Ranch Pros Market, a chain) avacado salsa (this stuff rules, avacado, enough acid to keep from browning, peppers, and thin enough to use as a sauce...good flavors, good fats, and just plain good)
A couple of years ago I read about a sweedish study that indicated that you should consume your recovery-post workout stuff within five minutes of your heart rate coming down post workout. I mix it up between a creatine-BCAA recover drink, protein shake, and plain old lowfat chocolate milk and I try to consume it either as I start my cool down, or as I walk from the workout area to the locker room, so my heart rate and sometimes my breathing are still "in the zone". I notice much better recovery when I do it this way than when I separate working out and my post workout recovery "meal" I have been known, on some low cardio high resistance days to take my recovery meal before starting my workout and get greatly reduced soreness.
pat
