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Kaizen - Continuous Improvement

Discussion in 'Fitness Journals' started by Shamie, Mar 1, 2006.

  1. Shamie

    Shamie Senior Member

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    Running / walking today: 2.08; w-t-d: 2.08; m-t-d: 22.61

    Sat - 2/24/18. chest training, abs, 20 treadmill; 25+15 minutes sauna. m-t-d workouts: 19/24. I had a strong workout today, and my knees felt good, so I ran also, now I have runners high.:) Even though I ate well this week, I feel like I gained weight. I hope it works the opposite this time, usually when I weigh myself and expect to see weight loss, I see weight gain, so I am hoping for a surprise tomorrow. I was 191 last week, and I better be back in the 180's. I was just at Wegmans, people in this area love Wegmans. Me not so much, but they sent 6 more weeks of $5.00 off $25.00 coupons, and I feel obligated to use them. I don't know why.:crazy: One thing I do like there, their brand of tuna, the can is 6 ounces, everywhere else, they shrunk the can to 5 ounces a few years ago. It is very convenient, right when I leave the gym, there is an exit for the Garden State Parkway North. The last exit for the Garden State Parkway in NJ is where you get off, and you are almost exactly at the store, and the toll is in the opposite direction, so there is no cost for the Parkway (I take the local streets to drive back home).:) I am there in about 8-10 minutes from when I leave the gym. Quicker then driving directly home from the gym.

    Thurs nutrition: 2,747.
    Carbs: 386 56%
    Protein:81 12%
    Fat: 111 36%
    Total: 104%
    sodium: 2307 mg

    Fri nutrition: 3,227.
    Carbs: 425 53%
    Protein:156 19%
    Fat: 110 31%
    Total: 103%
    sodium: 3012 mg

    Believe you can, believe you can't, either way you are correct.
     
  2. Seltzer

    Seltzer Elite Member

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    Got a chuckle about your GSP arbitrage, so to speak. Before they did away with the toll before 163 (?) I used to take 17 to go to my inlaws. It was a little longer and I had to deal with the shopping traffic on Saturdays, but now I take the Parkway all the way and then take 17 on the way home to avoid the toll.

    FYI, Costco still has the 7 ounce cans of tuna; not reason enough to make a special trip, but a nice pick up if you're there.
     
  3. Shamie

    Shamie Senior Member

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    That is the crazy thing, if I get on the GSP from Route 17 (where I get on to go to Wegmans), and get off in about 1/4 of a mile, there is toll on the Oradell Avenue exit of $1.00 or $1.50. But if you don't get off there, and continue to the end (where I get off for Wegmans), which is about 6-7 miles, there are no tolls. :confused: Thanks for the Costco information.


    Running / walking today: 3.08; w-t-d: 5.16; m-t-d: 25.69

    Sun - 2/25/18. back training, 30 treadmill; 30+15 minutes sauna. m-t-d workouts: 20/25. I had a strong workout again today. Usually I run after lifting, but today I ran first. I have been watching a channel on youtube "Beat the Bush". It has nothing to do with fitness, it is interesting. I think the guy who appears on the channel was born in Hong Kong and moved to California when he was young. He is traveling now, first Hong Kong, then Macau, now Japan. He is posting a little bit of his vacation. Japan is so interesting, the subways there are so clean, you could eat off the floor. They have a ton of vending machines for everything in Japan, want Raman soup, pay the vending machine, and it comes out. In Tokyo, they have "Owl Cafe", a cafe with live owls all over the place. It was interesting, but it is pretty cruel, having these beautiful birds chained at the legs, and people pet them. I don't think that would go over well in the US. This guy is just traveling with a small back pack. He had no reservations to stay when he got to Japan. I could never do that, too much anxiety. A lot of the video's are about what he is eating, I guess I am not that adventurous, since none of it seems appealing to me. They eat way too much fish for my taste. I think I read somewhere that Japan has 3% of the worlds population, but eat 10% of the worlds fish.

    Sat nutrition: 2718
    Carbs: 320 47%
    Protein:151 22%
    Fat: 100 33%
    Total: 102%
    sodium: 2812 mg


    Believe you can, believe you can't, either way you are correct.
     
    #7243 Shamie, Feb 25, 2018
    Last edited: Feb 25, 2018
  4. Shamie

    Shamie Senior Member

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    Running / walking today: 1.23; w-t-d: 6.39; m-t-d: 26.92

    Mon - 2/26/18. arm; ab training, 12 treadmill; 15 minutes sauna. m-t-d workouts: 21/26. Another good workout. For the last 3 or 4 months, I have pain in my left arm (near the elbow) when I train, especially arm day. But I think today was a slight improvement, less pain. Hopefully it is finally getting better. When I weighed myself yesterday, I first was 190, just short of getting into the 180's again. But I took off my eye glasses, and went to pee again (even though bladder was near empty), and when I got on the scale again, I was 189.80.:) Exactly a 5 pound loss from 1/1/18. In 2017, I ate 3,400 calories average and ended the year within 1 pound where I started, so I would say 3,400 is my maintenance level. This year, I am averaging about 3,025. That is 375 x 56 days = 21,000 less calories. 3,500 calories in a pound, so mathematically, I should have lost 6 pounds. So 5 pounds is pretty close to what I should expect. I hope to grind out a loss of at least 1 pound this week. The scale shows my body fat % at 12.70%, I wish that was true. I think that I am between 18-20%. :( Tomorrow I am either training shoulders, or running for 60-65 minutes.

    Sun nutrition: 3149
    Carbs: 411 52%
    Protein:182 23%
    Fat: 92 26%
    Total: 101%
    sodium: 4720 mg

    Believe you can, believe you can't, either way you are correct.
     
  5. Seltzer

    Seltzer Elite Member

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    Congrats on getting into your desired 180's.
     
  6. Shamie

    Shamie Senior Member

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    Thank you.


    Running / walking today: 1.55; w-t-d: 7.94; m-t-d: 28.47

    Tues - 2/27/18. shoulders; triceps; ab training, 15 treadmill; 20 minutes sauna. m-t-d workouts: 22/27. Another good workout. Can't believe it is March on Thursday. Time goes so fast, it is scary. Last year, I ate just under 250 cans of tuna. If all were 5 ounce cans (some were 6 ounces), that would be 77 pounds of tuna. Much more than they advise, due to the mercury content. Hopefully I am sweating out some of the mercury in the sauna. This year, I am scaling down on tuna, and scaling up on sardines, and canned salmon. I am still eating the tuna presently, but plan on switching soon. It is hard to beat tuna (in water), 140 calories, roughly 30 grams of protein, and only 2 grams of fat in a 5 ounce can.

    Mon nutrition: 2993
    Carbs: 362 48%
    Protein:151 20%
    Fat: 109 33%
    Total: 101%
    sodium: 3467 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7246 Shamie, Feb 27, 2018
    Last edited: Feb 28, 2018
  7. macdiver

    macdiver Well-Known Member
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    First congratulations on dropping hitting the 180's.

    Do you have a sift tape measure to measure your neck and abs at the naval? For me I have a lot of visceral fat so calipers always read lower than reality. The Navy method which is based on the neck to belly ratio is more accurate for me.
     
  8. leftyx

    leftyx Senior Member

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    Cut and paste are being mean, +1 on the sardines.
     
  9. Shamie

    Shamie Senior Member

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    Never heard of a correlation between neck and belly ratio. I will try it. Thank you.


    I don't quite understand the meaning of what you wrote, but thank you for the comment.

    Running / walking today: 6.28; w-t-d: 14.22; m-t-d: 34.75; y-t-d: 102.23.

    Weds - 2/28/18. 65 treadmill; 30 minutes sauna. m-t-d workouts: 22/28. I was dreading running for an hour this morning driving to the gym. As I started, it wasn't so bad, and I felt great when I was done. I got a good tip for posture improvement on a youtube video. The guy said to pretend you have a cup of water on your sternum. It has been working for me, you have to stand straight, or it will spill. Tomorrow is abbreviated back day #2, and 35 minutes on the stair master, or treadmill.

    Tues nutrition: 3194
    Carbs: 393 49%
    Protein:156 20%
    Fat: 113 32%
    Total: 101%
    sodium: 3606 mg

    Believe you can, believe you can't, either way you are correct.
     
  10. macdiver

    macdiver Well-Known Member
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    Here is a link to the website I use to calculate body fat. It has the tape measure and caliper calculators.

    Body Tracker
     
  11. Shamie

    Shamie Senior Member

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    Thank you. It looks interesting. I will try it tonight when I get home.

    Running / walking today: 1.55; w-t-d: 15.77; m-t-d: 1.55.

    Thurs - 3/01/18. weekly back day #2 (abbreviated version), abs, 20 stair master, 15 treadmill; 20 minutes sauna. m-t-d workouts: 1/1. Good workout to start the month out. I cut and pasted the workout below, I don't know why there are numbers to the left, and I can't delete them.:confused: I am going to try to run for a minimum of 10 minutes a day everyday in March - 31 miles right there, and if I run 15 minutes each day, that would be 46 miles. Tomorrow I hope to train legs.
    1. Lat Pull Down:

      1x15 115 lbs
      2x15 120 lbs
      2x15 125 lbs
      1x15 130 lbs

      T-Bar Row:

      1x10 90 lbs
      2x10 95 lbs
      1x10 97.50 lbs
    2. 1x10 100 lbs
    Isolateral Seated row:
    1. 1x10 180 lbs
      1x10 200 lbs
      1x10 210 lbs
      1x10 220 lbs
    2. 1x10 230 lbs

      Slant board:

      4x65

    Weds nutrition: 3094
    Carbs: 447 58%
    Protein:138 18%
    Fat: 89 26%
    Total: 102%
    sodium: 3476 mg

    Believe you can, believe you can't, either way you are correct.
     
  12. Shamie

    Shamie Senior Member

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    Running / walking today: 1.24; w-t-d: 17.01; m-t-d: 2.79.

    Friday - 3/02/18. Leg training, 12 treadmill; 20 minutes sauna. m-t-d workouts: 2/2. I didn't get a chance to use the site Macdiver linked to determine my body fat %. Hopefully tomorrow. Yesterday I wrote I was going to run everyday in March. Today the last thing in the world I wanted to do was run. But I didn't want to have to eat crow just a day after writing that. It paid off that I wrote it, since it got me to run today. I don't know what the problem is, as soon as I start running, I don't mind it. I didn't get on the bus until 8:09, in this bad weather, I really should have gotten to work about 9:30 or later. Where the buses meet to get on the bus lane on Route 3 to the Lincoln tunnel was jam packed with buses (yet Route 3 was empty in the regular lanes). But this driver, for once skipped the bus lane, and avoided the wait, and I was in my office slightly after 9:00. I told him he was the best driver NJ Transit has. TGIF.

    Thurs nutrition: 3139
    Carbs: 410 52%
    Protein:144 18%
    Fat: 105 30%
    Total: 100%
    sodium: 2795 mg

    Believe you can, believe you can't, either way you are correct.
     
  13. Shamie

    Shamie Senior Member

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    Running / walking today: 2.06; w-t-d: 2.06; m-t-d: 4.85.

    Sat - 3/03/18. chest, ab training, 20 treadmill; 25+15 minutes sauna. m-t-d workouts: 3/3. Tomorrow I hope to train my back. Other than that, I am blank today, I can't think of one thing to write. Happy Saturday.

    Fri nutrition: 3179
    Carbs: 423 53%
    Protein:161 20%
    Fat: 99 28%
    Total: 101%
    sodium: 3450 mg

    Believe you can, believe you can't, either way you are correct.
     
  14. Shamie

    Shamie Senior Member

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    Running / walking today: 2.07; w-t-d: 4.13; m-t-d: 6.92.

    Sun - 3/04/18. back, ab training, 20 treadmill; 30 sauna. m-t-d workouts: 4/4. There is a big difference in going into the sauna for 20,25 or 30 minutes. 20 is a piece of cake, 25 is doable, but the extra 5 to get to 30 is hard. Though today I forced myself to stay in for 30. Fairly good workout today. If I don't take a rest day tomorrow, I will train arms. A rest day this minute seems like a good idea. Maybe I will feel differently tomorrow morning. Weight and measurements were a bit of a disappointment today. I gained about 1/2 pound. I think because of the high carbs yesterday, and I drank 2 cups of coffee before I weighed myself. I was going to skip weighing myself today, then after the coffee I had a change of heart. Maybe if I didn't have a high carb day yesterday, and skipped the coffee before weighing myself, I would have had better results today.

    Sat nutrition: 3011
    Carbs: 523 70%
    Protein:54 7%
    Fat: 79 24%
    Total: 101%
    sodium: 2145 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7254 Shamie, Mar 4, 2018
    Last edited: Mar 4, 2018
  15. Shamie

    Shamie Senior Member

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    Running / walking today: 1.56; w-t-d: 5.69; m-t-d: 8.48.

    Mon - 3/05/18. arms, ab training, 15 treadmill; 20 sauna. m-t-d workouts: 5/5. Another good workout. Tomorrow I probably will train shoulders. I moved on from having Larabars, to Power bars after working out. I think that the Power bar is more filling. But it has a sticky consistency, so I don't think it is good for the teeth (cavities). But I devour it in the sauna in less than a minute, and brush my teeth after the sauna. But I liked the fact that the LaraBar is only made from 4-5 ingredients, whereas the Power bar has many more. After I am done with the Power bars, I am going to try Cliff bars again.

    Sun nutrition: 2990
    Carbs: 442 59%
    Protein:127 17%
    Fat: 79 24%
    Total: 100%
    sodium: 2792 mg

    Believe you can, believe you can't, either way you are correct.
     
  16. Shamie

    Shamie Senior Member

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    Running / walking today: 1.55; w-t-d: 7.24; m-t-d: 10.03.

    Tues - 3/06/18. shoulders; triceps; ab training, 15 treadmill; 20 sauna. m-t-d workouts: 6/6. I train my abs way too much, but I can't stop. :ohnoes:It is so nice out today, it is hard to believe later tonight we are supposed to get snow through tomorrow night. Probably no gym tomorrow due to the weather. I am hoping it rains first, and I can go to workout in the morning, then drive home, and walk to the train station from where I live. If I do go, I am going to either run for 60-70 minutes, or 35 minutes treadmill & 35 stairmaster.

    Mon nutrition: 3194
    Carbs: 451 56%
    Protein:169 21%
    Fat: 80 23%
    Total: 100%
    sodium: 3695 mg

    Believe you can, believe you can't, either way you are correct.
     
  17. Seltzer

    Seltzer Elite Member

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    I have the same feeling as you; as I look out my window everything is calm with lots of blue sky and sun so it's hard to believe it's going to change so quickly.
     
  18. Shamie

    Shamie Senior Member

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    I still find it hard to believe their forecast is correct. In Manhattan, there barely is anything so far. When I left this morning, it was snowing in NJ, but it wasn't sticking.


    Running / walking today: 0.00; w-t-d: 7.24; m-t-d: 10.03.

    Weds - 3/07/18. rest day. m-t-d workouts: 6/7. I wake up my usual time, look out, no snow. I get ready to go to the gym, and am about to leave at 4:45 am. Luckily, I have a new habit of logging into the LA Fitness app before I leave, and getting to my membership page, so I can scan my phone immediately when I get to the gym, and save a little time once I arrive. Today I see a message "gym is closed today". It never would have occurred to me that they would be closed, since there was no snow at that time. I could see them closing early, but why close if there is no snow? I would not have been happy if I drove there, and they were closed. To be honest, I could use a rest day today, so no great loss. I was debating if I should use a personal day today and stay home, but decided to go to work. I got to sleep later, and I walked to the train. At least I put on 6,354 steps today already, between the walk to the train station, and the walk to my office. I will easily get over 12,000 steps today. If I stayed home, I would have gotten maybe 2,000 steps or less the whole day. It won't exactly be a rest day, since if the forecast is correct, I will have to shovel between 10-15 inches of snow when I get home. They made a point on the news of saying " wet heavy snow", I am not looking forward to shoveling tonight.

    Tues nutrition: 3294
    Carbs: 339 41%
    Protein:203 25%
    Fat: 125 34%
    Total: 100%
    sodium: 2205 mg

    Believe you can, believe you can't, either way you are correct.
     
  19. Seltzer

    Seltzer Elite Member

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    My early morning weather experience was the same as yours and nothing has dramatically changed since then. Right now I have about 2 inches on the ground and it's lightly snowing so the forecasted double digits seem far away. Why your gym would have preemptively closed is a head scratcher; it's not like the establishment is a school district that has so many different constituencies and due to child care issues would have problems closing early. Fortunately my gym was open, but there were far fewer people than normal.
     
  20. Shamie

    Shamie Senior Member

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    The storm was worse than I expected. But like I wrote below, it will melt pretty fast.


    Running / walking today: 0.00; w-t-d: 7.24; m-t-d: 10.03.

    Thurs - 3/08/18. rest day. m-t-d workouts: 6/8. I had a pretty good commute home yesterday, better than today. Walking home was the worst part, since it was still snowing, and I kept hearing branches cracking, and there were some trees down. I didn't want a branch or tree to fall on me. Worse, there were electrical wires hanging low, or completely down. Lucky for me I didn't lose electric. Some branches fell down on my own trees, but nothing too major. I didn't shovel one flake of snow. I am guessing it will melt by itself, since it is the 40's the rest of the week. Tonight, I may shovel at the end of the driveway where the plow piled up the snow in front of the driveway (if it doesn't condense or melt by itself). That was the reason for not working out today (I couldn't get past the end of the driveway in my car). Tomorrow I should be able to start again. Today's commute was terrible, every train was cancelled, and when one finally did arrive an hour later, it was already filled, and I had to stand. I don't mind standing on the train, the bus is another story. Later stops, it was so crowded, people waiting for the train couldn't even get on.


    Weds nutrition: 3121
    Carbs: 469 60%
    Protein:148 19%
    Fat: 78 23%
    Total: 102%
    sodium: 2912 mg

    Believe you can, believe you can't, either way you are correct.
     

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