Duncan's Goals

[Duncan]

Weighed in at 163 on the scale at home with clothes on. Probably weigh closer to 162ish but it fluctuates anyways.
Clocked in at 17.8% body fat with Jai's electronic thingamajig (just realised firefox's internal spell check doesn't red squiggly underline thingamajig as incorrect spelling!)

Goals:
-15% body fat (about 4.5lbs)
-weight drop to 155. a few BMI sites i looked at says for my height, normal to overweight cut off is 155. Seeing as i'm looking to put on some muscle, i'll settle for 155.
-hit the above two goals within 3 months and then maintain that for another 3 months.

How:
-going to try to eat healthier meals. More salads, less fries.
-going to work out 3 times a week with the universal pulley type gym we have at home
-go jogging at least once a week
-stationary rower for 20 minutes after each work out at home
-do more "laundry"

[jeSteR]

Lol.... is your "laundry" partner ok with that? or are the palm sisters pitching in?

Good luck

[Duncan]

Haha. No comment.

Good luck on all the goals or just the laundry? Haha

[nature boy]

quick question:
isn't the rower a cardio thing? should not cardio come before weights?

[Duncan]

Any specific reason you say this? I only say after because I'm gonna get lishnerd to row while I do weights first.

[joel]

There is no set order.

It depends on what your focus is. If you want to build muscle then do weights first, if you do weights after your body is already taxed from your cardio, you will not be able to maximize the amount of resistance you use.

If you are trying to strengthen your cardio, well i think doing weights won't really hurt your cardio too much... but probably a little less effective then getting your heartrate going first. you just won't get much cardio excercise from the weights, where as if you did the cardio first, you may be able to maintain some cardio throughout your weights.

I think shaun answered this question earlier maybe in another thread.

[nature boy]

no, i read somewhere that for max muscle building your heart rate should be up there, otherwise the first 10-15 minutes of weights will be just getting your heart rate up without any kind of building.

or maybe i just heard that, i'm not sure.

[joel]

Dunc, any progress?

[Duncan]

so i have to admit, i've been slacking ever since my last update. December's been so hectic. To top it off, i've been fighting off what i believe is a sinus infection for the past week hand half... i did that body fat test thing at jai's on the weekend, registered 17.7%... i think i was 17.8% last time we did... no progress to report i suppose... i've been so lazy as of late and Alicia hasn't really given me much help... every chance she gets, she asks if i want bbt or something fatty... i have a feeling in order to make this work, i need to regiment a schedule with a work out partner who's actually doing this $100 goal... any takers?

[geForce]

I'm up for a work out buddy... I'm probably at a different level of cardio than you though, so I might be holding you back.

[Duncan]

haha, it might be the other way around... either way i'll take you up on that offer... what did you have in mind? jogging buddies? maybe i can jog with you once a week, then joel once a week, and nathan (i have to buy all the gadgets and toys before i work out) fong once a week...

[nature boy]

no thanks. i'm not gay. haha.

[joel]

I can't join you guys for the jogging. But if you guys wanted to hit the pool maybe once a week or something... i don't mind trying to pick up this swimming thing... and if i still can't figure it out i guess i could go there to tread water for 30 minutes... or join the old ladys and their aquasize class...

[Duncan]

[nature boy]

end up fat? i already am fat. isn't that the point of this challenge? lol.

i don't have time to go out for a jog anyway, it's much quicker to use the treadmill (that i no longer have) or the bike (that i now do have) at home.
according to dan chu, jogging the fitness trail at central park will give you everything you need (except for good weather). i was thinking about doing that but there's that time thing again.