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Kaizen - Continuous Improvement

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

  1. Seltzer

    Seltzer Elite Member

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    Great post Shamie. Congrats on working out so consistently.
     
  2. macdiver

    macdiver Well-Known Member
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    15 years of maintaining weight loss and being so consistent with exercise and your diet is amazing. :claphigh: :bow:

    Congratulations.
     
  3. Shamie

    Shamie Senior Member

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    Thank you. It is scary how fast 15 years flew by.

    Day #336 - No Buy Year (2/01/19-1/31/20)

    Steps Weds: 15,336; 1 day average: 15,336
    Steps yesterday: 11,634; 2 day average: 13,485


    Thurs -1/02/20. back training; 10 minutes treadmill (before lifting warm up). Sauna: 20 minutes. m-t-d workouts: 2/2.

    Friday -1/03/20. leg training; 10 minutes treadmill (before lifting warm up). Sauna: 20 minutes. m-t-d workouts: 3/3. I think for January, I am going to have a goal of averaging to 15K steps a day, with a daily minimum of 10K. So far so good on nutrition. Tomorrow - chest training. TGIF.

    Mouse update: I haven't gone into my attic in 2-3 weeks, and I haven't heard anything, but I finally checked it out, and there were 2 dead mice in 2 of the traps. I am going to put replacement traps up this weekend.

    Thurs nutrition: 3,230

    Carbs: 268 33%
    Protein: 152 19%
    Fat: 187 52%
    Total: 104%
    Sodium: 4160 mg.
    Gluten free: 0 days

    Weds nutrition: 3,077 (don't have info with me, but I am pretty sure that was the calorie amount)

    Carbs: %
    Protein: %
    Fat: %
    Total: %
    Sodium:
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #339 - No Buy Year (2/01/19-1/31/20)
    Day #5 - No food buy (start 1/1/20)


    Steps yesterday: 15,245; 5 day average: 14,663

    Mon -1/06/20. 30 elliptical; 45 treadmill (43 running slowly; 2 walking). Sauna: 20 minutes. m-t-d workouts: 6/6. Normally I would spend 60 minutes on the elliptical, and 15 on the treadmill. But you accumulate steps much faster on the treadmill running. I now have about 13K, so I probably will drop off at Home Depot to put on some steps there until I reach 15K. In 2019, I ate about 190 cans of tuna. I think in 2020, I am going to have zero cans, and de-mercurize myself in 2020. I believe the sauna helps in getting the body rid of toxins. Also in 2019, I ate just over 900 bars (mostly Lara bars). I must be their best customer. :) I like LaraBars, as they usually have less than 6 ingredients, sometimes as low as 3 ingredients, they taste really good, and they are also gluten free. But when my supply runs out, I think I am taking a break from those type of bars also. Tomorrow - shoulder training.

    Sun nutrition: 3,443 M-T-D: 3,535

    Carbs: 382 44%
    Protein: 132 15%
    Fat: 171 45%
    Total: 104%
    Sodium: 1295 mg.
    Gluten free: 0 days

    Believe you can, believe you can't, either way you are correct.
     
    #8224 Shamie, Jan 5, 2020
    Last edited: Jan 6, 2020
  5. Shamie

    Shamie Senior Member

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    Day #340 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 18,138; 6 day average: 15,242

    Tues -1/07/20. shoulders; triceps; 15 treadmill (before lifting warm up - 1/29 miles). Sauna: 20 minutes. m-t-d workouts: 7/7. Good workout this morning. I woke up at before 3:00 am, I couldn't go back to sleep. Working this week in NJ, I am out of my normal routine, so I think that is why calories are not as low as I would like. I hope to improve after this week is over. My no buy food month is over. On my way back from this office, I stopped at Costco to have my eyeglasses fixed, and to buy Turbotax. While there, I bought dried Jack Fruit (I always wanted to try Jack fruit, I never saw it before "dried"), dried Ginger (both had sugar added, so they are not the healthiest choices), sardines, peanuts. Today will be a test if I am serious about the step goal. I have 5K now. I am either going back to the gym tonight for the treadmill to reach 15K, or walking in a mall until I reach 10K. Tomorrow - chest; cardio.

    Mon nutrition: 3,381 M-T-D: 3,509

    Carbs: 274 32%
    Protein: 143 17%
    Fat: 209 56%
    Total: 104%
    Sodium: 1294 mg.
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #341 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 10,481; 7 day average: 14,562

    Weds -1/08/20. chest; 30 treadmill (15 before lifting; 15 after lifting - 2.46 miles). Sauna: 30 minutes. m-t-d workouts: 8/8. Last night I had to walk at a mall for about 4,000 steps. Today I already have about 8K, so it probably won't be necessary. I will have to make up some steps on the weekend. Tomorrow - back training.

    Tues nutrition: 3,606 M-T-D: 3,523

    Carbs: 330 37%
    Protein: 147 16%
    Fat: 209 52%
    Total: 105%
    Sodium: 1294 mg.
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #342 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 16,169; 8 day average: 14,763

    Thurs -1/09/20. back training. Sauna: 20 minutes. m-t-d workouts: 9/9. Today I was debating with myself if I should take a rest day. I had to be at this Distribution Center before 8:00 am, which left about 30 minutes less to workout than usual. I decided to workout, and trim the number of exercises, and skip the warm up on the treadmill before lifting. I would have done the 2 or 3 additional exercises and skipped the sauna, but my stomach was uneasy last night and this morning, so I needed the sauna today. I might fast today to give my stomach a rest. On the other hand, the auditors are doing test counts of the physical inventory today, and there will be pizza for lunch. Free pizza or fasting. :confused: Maybe only pizza today, as a compromise. I am back in NYC tomorrow. There are so many crazy drivers out there, I will be glad to be back on the bus tomorrow. I drive on the Garden State Parkway for about 40 miles each way for this commute. There is a lot of traffic, people are going in and out of lanes at high speeds. I want to ask them, how much faster do you think you are going to get there by driving like a maniac. These people cause the accidents that tie up traffic for everyone. There have been multiple accidents every morning I have been going this week. As bad as it is, I am driving south, the worst traffic is driving north. I don't know how these people do it everyday.:bang: Tomorrow - leg training.

    Weds nutrition: 3,409 M-T-D: 3,509

    Carbs: 363 43%
    Protein: 139 16%
    Fat: 171 45%
    Total: 104%
    Sodium: 3,699 mg.
    Gluten free: 0 days

    Believe you can, believe you can't, either way you are correct.
     
    #8227 Shamie, Jan 9, 2020
    Last edited: Jan 10, 2020
  8. Seltzer

    Seltzer Elite Member

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    Although I don't drive to commute I'm familiar with the road you wrote about and completely agree. Lots of aggressiveness and nutsos!
     
  9. macdiver

    macdiver Well-Known Member
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    I'm familiar with the road too and years ago used it to go to a client daily. About the crazy, aggressive drivers, let's just leave it at I'm in North Carolina this week so it wasn't me. :lol:
     
  10. Shamie

    Shamie Senior Member

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    :)

    Your new car probably has the safety features that make driving in such situations safer. The Parkway around exits in the 140's (around the Oranges / Newark Airport) are the worst for traffic.


    Day #343 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 4,895; 9 day average: 13,666

    Friday -1/10/20. leg training. Sauna: 25 minutes. m-t-d workouts: 10/10. Didn't make 10K steps yesterday. But I had an excellent workout today. Leg pressed 540 lbs today. TGIF.

    Thurs nutrition: 3,453 M-T-D: 3,503

    Carbs: 331 38%
    Protein: 138 16%
    Fat: 189 49%
    Total: 103%
    Sodium: 1307 mg.
    Gluten free: 0 days

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

    Seltzer Elite Member

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    Wowza on the 540 lb. leg press. Very impressive!

    I agree that the area you wrote about on the GSP is always backed up and it's only become worse with the construction. My new car has lots of safety features that weren't available a few years ago, but to tell you the truth I've turned some of them off because the salesperson said they are very aggressive in controlling the car.
     
  12. macdiver

    macdiver Well-Known Member
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    Holy moly, 540 pounds. :bb:
     
  13. Shamie

    Shamie Senior Member

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    Thanks. But of all the exercises, I think the leg press is the easiest to add a lot of weight. Also, I naturally have a stronger lower body than upper body.

    Thanks.


    Day #344 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 16,494; 10 day average: 13,949

    Sat -1/11/20. chest; ab training; 30 treadmill (15 before lifting; 15 after lifting 2.37 miles). Sauna: 30 minutes. m-t-d workouts: 11/11. It is unseasonably warm today, I am going to take a walk shortly to reach 15K steps. So far, I have about 8K. First, I need a cup of coffee. I think they must have changed the nutrition labeling laws in the United States. Take for example, a can of coke. The nutrition label shows 140 calories in a can of coke. It also show 39 grams of carbs. 39x4=156 calories, not 140. Calories are understated by 11%. This is an example of why I can never total 100% below. Happy Saturday.


    Friday nutrition: 3,739 M-T-D: 3,527

    Carbs: 331 49%
    Protein: 138 13%
    Fat: 189 37%
    Total: 109% :confused:
    Sodium: 2,332 mg.
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #345 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 11,465; 11 day average: 13,723

    Sun -1/12/20. back; ab training; 65 treadmill (before lifting - 5.34 miles). Sauna: 30 minutes. m-t-d workouts: 12/12. Just like yesterday, it is unseasonably warm today. Yesterday, I had planned to walk more outside, but I was very tired after I came home from working out, and didn't accomplish much. Friday when I left work, I only had 4K steps. Before getting on the bus, I decided to walk to the Christmas tree at Rockefeller Center. I could get real close up, since there were many fewer tourist there to see it now. When I went there earlier in the season, it was so crowded I could barely walk. Walking there, and a few other places put me over 15K on Friday. I felt good running today, most of the run I ran 3 minutes, then walked 2. Maybe the high calories yesterday helped power the run. I hope to turn around nutrition for the 2/3 of the month remaining. Otherwise, if I don't turn things around, this year will end up being a continuation of the prior year, which is not acceptable. Tomorrow - just cardio.


    Sat nutrition: 4,329 M-T-D: 3,609

    Carbs: 456 42%
    Protein: 199 18%
    Fat: 210 44%
    Total: 104%
    Sodium: 4,132 mg.
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #346 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 17,881; 12 day average: 14,070

    Mon -1/13/20. 60 elliptical; 15 treadmill. Sauna: 25 minutes. m-t-d workouts: 13/13. Already have 12K steps. If I take a short walk at lunch time, I should reach 15K today without having to do any extra walking tonight. Tomorrow - shoulders / triceps.

    Sun nutrition: 3,864 M-T-D: 3,621

    Carbs: 457 47%
    Protein: 140 14%
    Fat: 170 40%
    Total: 101%
    Sodium: 1,492 mg.
    Gluten free: 0 days

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

    Seltzer Elite Member

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    Where did all the extra steps come from this morning?
     
  17. Shamie

    Shamie Senior Member

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    75 minutes of cardio yesterday at the gym.


    Day #346 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 15,507; 13 day average: 14,180

    Tues - 1/14/20. shoulders; triceps. 10 treadmill (warm up before lifting). Sauna: 25 minutes. m-t-d workouts: 14/14. Short on time today.

    Mon nutrition: 3,337 M-T-D: 3,599

    Carbs: 320 38%
    Protein: 160 19%
    Fat: 175 47%
    Total: 104%
    Sodium: 3412 mg.
    Gluten free: 0 days

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

    macdiver Well-Known Member
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    14 of 14 is a great way to start the year.
     
  19. Shamie

    Shamie Senior Member

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    Thank you.


    Day #347 - Low Buy Year (2/01/19-1/31/20)

    Steps yesterday: 15,639; 14 day average: 14,285

    Weds - 1/15/20. rest day. m-t-d workouts: 14/15. I had planned on a rest day tomorrow, but I felt so tired when I woke up, I decided to switch it to today. There will be no coffee for me today. I woke up my stomach felt fine, now my stomach feels uneasy (again). I hope to take a walk at lunch time, since I will be low on steps today. When I was working at the Distribution Center during the first part of January, I only see most of the people there once a year. Someone said to me "I never see you eat lunch", I should have replied, I ate already or some other white lie. But I said, I am doing 'intermittent fasting", I was sorry I said it as the words were coming out of my mouth (I don't like to talk about nutrition or working out, unless someone other then myself brings up the topic). Their reply was "skinny bastard". :lol: . When they said that, I was thinking, why would someone call me skinny? Which made me think, after all this time, I don't consider myself thin or even normal weight. Tomorrow - chest training / cardio.

    Tues nutrition: M-T-D: (did no summarize yet).

    Carbs: %
    Protein: %
    Fat: %
    Total: %
    Sodium: mg.
    Gluten free: 0 days

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

    Seltzer Elite Member

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    Give yourself credit; you work out hard and consistently and while most of us, me included, could be more diligent on the eating side of the equation, I'm sure you're in much better shape than almost all of your colleagues. The comment said to you sounds as if it came from someone who is not willing to put forth the effort and discipline to exercise regularly and eat decently; less politely: Jealous.

    Keep on keeping on!

    I'm stepping off my soap box now. :)
     

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