Day #68 of 84

Had a great upper body workout yesterday.  I did the following:

1. Chest: Chest presses followed by dumbell flyes for final 12
• 12 reps @ 115 pounds
• 10 @ 125
• 8 @ 135
• 6 @ 145
• 12 @ 135
• 12 @ 40
2. Shoulders: Shoulder presses followed by front raises for final 12
1. 12 @ 25
2. 10 @ 30
3. 8 @ 35
4. 6 @ 35
5. 12 @ 35
6. 12 @ 20
3. Back: wide grip lat puldowns, followed by close grip for final 12
4. Triceps: puldowns followed by overr head extensions at 35 pounds
5. Biceps: 20 pounds, 25 pounds, 25 pounds, 30 pounds; barbel at 20 pounds each side

Great burn.  Really worn after workout.  

Later in day set ramp on treadmill as high as would go and walked at 2.5 mph for 20 minutes.  great burn and great workout (100 calories)

Today did an interval run, with 3.5 lowest and running at 5mph for 6 of those minutes.  Great workout.  

Tips for fighting the urge to eat

So you are done eating your meal, and you still feel hungry.  Thankfully there are some things you can do do fight the urge to eat.  Here are some of my tips:

1. Chew sugar free gum
2. Have a tick-tack or a mint (but sugar free gum is better)
3. Brush your teeth when done eating.  This will send a signal to your brain that you are done eating
4. Drink water.  Drink lots of water.  It will fill your stomach.
5. If you must, eat free foods such as vegetables or pickles
6. Treat yourself after dinner to a treat (sugar free jello or pudding)
7. Find something else to do during your weak moments (like go for an extra run, play a game with your kids, go for a walk, go outside, go to the park, go to the library)

A change in diet

Well, we are now into week nine.  Yes, it sounds good to see eight weeks crossed off my BFL tracker.  I hit a wall about three weeks ago, and decided I needed not get frustrated but make a few changes in my workouts.  I discussed that last week.  I also had to make some changes in my diet.

When I start any diet I usually make my portion sizes on the high end.  I do that because I think if you start on the low end you will probably starve yourself.  Yet once your stomach gets used to the new diet, then you switch to the low end.  However, I think I went with the high end a little too long and my body figured out what I was up to.  So I hit a wall.

So this week I decided to start with the lower portions.  Its a little tougher, yet all last week I did pretty well with it.  You feel a little more hungry, but you start brushing your teeth, chewing more gum, and drinking more water instead of eating more.