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!

Friday

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.

Cardio:

• 32 minutes EFX at lunchtime, set on level 13
• 3 minutes EFX prior to weight training as a warm up at level 10

Strength:

• 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

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.

Cardio:

• 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)

Sunday

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

Cardio:

• 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)

Monday

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.

Workout

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

Cooldown

• Various foam roller stretches

'Extra' food:

• 2 oz Pork Jerky  (+180 calories)