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First Day of REAL resistance training! - 9.5 weeks post op
No muscle ache or pain from last weeks weight training increases, so I am moving on to official weight training to support the contest deadline in 12 weeks... still mindful not to DROP any weights on my chest and listening to my body as always. Today's workout was 55 minutes and I used my new Omiron HR210C heart rate monitor watch in chrono mode in an attempt to estimate a real calorie burn from weight training. Punching in 55 minutes of moderate weight trainign in FS says I burned over 500 cals... not likely. With the watch, I start the chronometer and take my starting HR, then proceed to the first set. I take HR as soon as the set is complete and I believe the HR 210C assumes a linear HR increase from the last reading, and calculates my calorie burn thus far, based on my previous user inputs(weight, age, height). I take HR again right before the next set, and again as soon as I am done, and repeat thoughtout the workout. All the averages are automatically added... so weight lifting cals burn estimate using the HR 210C was 275, not over 500. Thus why I always enter 1/3 the weight training time to err on the conservative side and prevent overeating.
In the "Burn the Fat, Feed the Muscle" book, there is a beginner 12 week resistance training program, an intermediate 12 week program, and an advanced program. I officially started the intermediate program today. It has me increasing weights gradually each week, and swtiches things up every 4 weeks with new exercises to keep my muscles confused! Today's workout was all about finding my baselines of weights to use for each exercise. I got thru fairly well without any strange muscular feelings. I do get some twinges or tingles every now and then post workout, but I think this is some of the nerves damaged during surgery are finally "waking up"! The completion of this program will conincide with the completion of the 14 week contest.
Diet Calendar Entries for 08 June 2015:
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1808 kcal
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Fat: 49.94g | Prot: 163.90g | Carb: 190.50g.
Breakfast: Nature's Path Organic Pumpkin Flax Plus Granola, Egg White, Cinnamon, Sun-Maid Natural California Raisins. Lunch: MET-Rx Big 100 Colossal - Super Cookie Crunch. Dinner: Goya Black Beans, Tyson Foods Boneless Skinless Chicken Breasts. Snacks/Other: Banana, Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Gourmet Chocolate, Jif Creamy Peanut Butter. more...
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2756 kcal
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Activities & Exercise:
Weight Training (moderate) - 25 minutes, Elliptical Machine - 30 minutes, Resting - 16 hours and 5 minutes, Sleeping - 7 hours. more...
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