One last thing before I get some sleep. I have all ready given up pop for all most a year, I had a sip of a squirt over the summer (which I used to love) and hated it. I am also giving up booze 100% from January 4th-June or longer.
I would edit this into my main post but the website hates me and screws up my posts.
Friday, December 25, 2009
Knee Surgery Pictures
These are from right after the surgery, I will post a current picture with measurements of the difference between my thighs. I can still remember the sound my knee made when I was walking. Take a balloon, add some water, then blow it up some, now shake it.
Pre Game
The web form here deleted a good portion of my original post and continues to do so, if some portions seem disjointed it's late and I'm getting tired.
Okay, this is for me to track my workout progress. I will post a picture, exercises preformed, and food eaten daily from my phone. Monthly I will weigh in and tape myself.
I'm shooting for January 4th, 2010 as a start date but that day may end up being a weigh in, tape measure, workout plan, and dinner plan. So no actual exercise but planning everything.
The goals are: increase my overall muscular strength (especially in the core & right leg), 4.75 minute mile on the ground, a six pack, and body fat of <9%. By June I intend to be at 11% body fat. I have a problem getting accurate body fat measurements using the tape method, so this may mean a monthly trip to Seattle to have caliper measurements done.
The exercises will consist of Strength training Monday-Friday followed by stretching. Daily I will preform Cardio of at least one hour, primarily this will be on an elliptical. I love running but it is hard on my joints, especially my knee. For my running shoes (non elliptical days) I will be using Vibram Fivefingers KSO shoes. This is the equivalent to running barefoot but provides enough protection I don't have to worry about glass and other hazards.
My meals will consist of 4-5 300-400 calorie meals. Breakfast (7am) is a quick fruit (banana or apple) and a glass of Silk. Followed by a post workout (9am) protein shake and multivitamin. Lunch (11am) is a frozen meal such as a Lean Cuisine or Healthy Choice. I prefer the Healthy Choice because the meals are the same calorie density, but are less calorie dense (more food less calories). Dinner 1 (3:00-4:00pm) is rice and pinto beans with pico from Taco Del Mar. Dinner 2 (5:00-7:00pm) is a vegetarian meal. My hope is that I will find foods that are low in Cholesterol and LDL. I also take a fiber supplement to assist my body in keeping the plumbing clear.
My introduction (doing the first thing last), I am Ryan and I am currently Active Duty in the Coast Guard. I moved to central Washington February of 2007 and started lifting weights regularly. Before this I ran two or three times a week. While attending a C school at Tracen Petaluma in August of 2007 I ran 5 miles on the paved trails there, and developed a pain in my knee that didn't go away. I'm not sure exactly when the pain started but it was after this run (it was a really good run). Despite this by April of 2008 I was at 12% body fat according to calipers and as of September I weighed in at 155lbs. After a cortisone shot didn't heal things up fully I had a second MRI on my knee showing plica syndrome. This was removed in July of 2009 by arthroscopic surgery. It took a lot longer than I expect to heal to the point that I am today. It is much better than it was before the surgery, now I can walk without having to worry about knee pain for hours after a simple task. Still walking down stairs is hard, forget jumping, and my right leg has a lot of atrophy. I can not preform leg extensions with this leg at 20lbs for more than 6 reps. My left leg can do 60lbs at 12 reps and I could push that more. The coming months maybe totally clear for working out, I am signed up for Spanish II at Big Bend Community College due to my Miami move. That is a 4 hour obligation (2 class, 2 study) two nights a week. Most of June will be sent attending C schools. In July/August I am moving to Miami, and July will be spent driving + relocating. So exercise in that time frame will be minimal and countered by junk food.
As a final note my inspiration for this blog is a video from break.com showing John Stone
Okay, this is for me to track my workout progress. I will post a picture, exercises preformed, and food eaten daily from my phone. Monthly I will weigh in and tape myself.
I'm shooting for January 4th, 2010 as a start date but that day may end up being a weigh in, tape measure, workout plan, and dinner plan. So no actual exercise but planning everything.
The goals are: increase my overall muscular strength (especially in the core & right leg), 4.75 minute mile on the ground, a six pack, and body fat of <9%. By June I intend to be at 11% body fat. I have a problem getting accurate body fat measurements using the tape method, so this may mean a monthly trip to Seattle to have caliper measurements done.
The exercises will consist of Strength training Monday-Friday followed by stretching. Daily I will preform Cardio of at least one hour, primarily this will be on an elliptical. I love running but it is hard on my joints, especially my knee. For my running shoes (non elliptical days) I will be using Vibram Fivefingers KSO shoes. This is the equivalent to running barefoot but provides enough protection I don't have to worry about glass and other hazards.
My meals will consist of 4-5 300-400 calorie meals. Breakfast (7am) is a quick fruit (banana or apple) and a glass of Silk. Followed by a post workout (9am) protein shake and multivitamin. Lunch (11am) is a frozen meal such as a Lean Cuisine or Healthy Choice. I prefer the Healthy Choice because the meals are the same calorie density, but are less calorie dense (more food less calories). Dinner 1 (3:00-4:00pm) is rice and pinto beans with pico from Taco Del Mar. Dinner 2 (5:00-7:00pm) is a vegetarian meal. My hope is that I will find foods that are low in Cholesterol and LDL. I also take a fiber supplement to assist my body in keeping the plumbing clear.
My introduction (doing the first thing last), I am Ryan and I am currently Active Duty in the Coast Guard. I moved to central Washington February of 2007 and started lifting weights regularly. Before this I ran two or three times a week. While attending a C school at Tracen Petaluma in August of 2007 I ran 5 miles on the paved trails there, and developed a pain in my knee that didn't go away. I'm not sure exactly when the pain started but it was after this run (it was a really good run). Despite this by April of 2008 I was at 12% body fat according to calipers and as of September I weighed in at 155lbs. After a cortisone shot didn't heal things up fully I had a second MRI on my knee showing plica syndrome. This was removed in July of 2009 by arthroscopic surgery. It took a lot longer than I expect to heal to the point that I am today. It is much better than it was before the surgery, now I can walk without having to worry about knee pain for hours after a simple task. Still walking down stairs is hard, forget jumping, and my right leg has a lot of atrophy. I can not preform leg extensions with this leg at 20lbs for more than 6 reps. My left leg can do 60lbs at 12 reps and I could push that more. The coming months maybe totally clear for working out, I am signed up for Spanish II at Big Bend Community College due to my Miami move. That is a 4 hour obligation (2 class, 2 study) two nights a week. Most of June will be sent attending C schools. In July/August I am moving to Miami, and July will be spent driving + relocating. So exercise in that time frame will be minimal and countered by junk food.
As a final note my inspiration for this blog is a video from break.com showing John Stone
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