Monday, March 10, 2014

Exercise class and 'eating extra'

I have an advantage when it comes to Medifast, and that is that I'm big, and muscular. I burn a ton more calories than a 'normal' person, and a lot more calories than most overweight people.

This means that while I'm on Medifast, I should probably be losing 6 pounds a week, or more, based on calorie deficits from diet and exercise if I was perfectly on plan.

However, there's another side to this, and that's that I am exercising a lot. If I don't eat extra protein, at a minimum, on heavy workout days, I feel awful. So... I get to cheat a little. Low sodium turkey jerky, cans of tuna, extra protein with my lean and green, a cheese stick, that sort of thing.

I think as long as I'm still losing at a solid rate, I'll keep doing what has worked so far.

Anyway, I've kicked my exercising up a notch, and this seems a good time to talk about exercising in general, since I've not been talking about it recently!


I worked out twice this day, once at work and once after. The strength training was relatively heavy for me, and I ate a couple of leftover chicken nuggets after I got back (after stripping off the breading) as my post-workout protein.

  • 32 minutes EFX at lunchtime, set on level 13
  • 3 minutes EFX prior to weight training as a warm up at level 10
  • Bench Press, Barbell, 3 sets of 5, 115 lbs each rep
  • Seated Row, cable machine, 3 sets of 8, 165 lbs each rep
  • T-bar row, 2 sets of 8, 70 lbs each rep
  • Squat, Barbell, 3 sets of 5, 145 lbs each rep
  • Reverse Incline pull ups, 3 sets of 5
  • Leg Press, machine, 3 sets of 15, 315 lbs each rep
'Extra' food
  • 1 oz Ground Turkey and 1 light swiss wedge at lunch (+60 calories)
  • 3.5 ozTrader Joes Tempura chicken, breading removed (+245 calories)
  • 2 Tbsp PB2 (+45 calories)


Saturday was a weird day. We had Lauren's party, so I was running around all morning, baking, cleaning, shopping. I got a ton of extra calories off my FitBit. I had an early L&G of tilapia but it was not filling at all, and I ended up eating some egg beaters later in the day.

  • 25 minutes EFX at level 15
'Extra' food:
  • 1.5 oz chicken breast and 1 light swiss wedge at lunch (+82 calories)
  • 2 oz tilapia (+12 calories)
  • 9 tbsp egg beaters (+75 calories)
  • 2 Tbsp PB2 (+45 calories)


I did a heavy cardio day today, and had some extra chicken prior to the workout, and an oz of jerky after.

  • 46 minutes EFX at level 13
'Extra' food:
  • 3.5 oz chicken breast and 1 light swiss wedge at lunch (+134 calories)
  • 1 oz Pork Jerky (+90 calories)
  • 2 Tbsp PB2 (+45 calories)


Today was my workout class day, and I ate the rest of my jerky prior to workout, and had a Medidfast shake after. I plan to have some extra turkey with lunch (about 1.5 oz) and may have a can of tuna in water if I feel like I need it.

Warmup (repeat 3x)
  • TRX Squat-into-pullup, 1 minute
  • Kettlebell swings, 30 lbs, 45 seconds
  • Walking lunge with a twist, down and back (about 45 seconds)
Circuit (repeat twice)
  • Heavy rope pulls, 1 minute
  • Moutain climbers on glides, 1 minute (no mats!)
  • Speed walking with the chains, 1 minute
  • Abs - various mat exercises, 2.5 minutes
Circuit (repeat once)
  • Staggered farmer walk (35 lbs each hand, 30 lbs each hand, 25 lbs each hand), 1 minute
  • Wall squat holding a medicine ball between the knees, 1 minute
  • TRX Pushups, 1 minute
  • Various foam roller stretches
'Extra' food:
  • 2 oz Pork Jerky  (+180 calories)


  1. I'm glad you posted this. I'm definitely going to talk to my health coach about upping my workouts close to where they were before. I REALLY miss them!!!

  2. I think as long as you track what you're eating and pay attention, you can be successful. I know I'm losing muscle mass along with the fat, but i'm hoping that with extra protein and strength training regularly, that I'll keep more than I otherwise would!

    I go by 'how I feel' and track everything in my spreadsheets, and that's working well for me so far!