1. I am now eating 8 or more times a day. I am taking my pre-planned meals and splittting them so that I am eating less per meal but eating more often.
I do this a lot, without really noting it. Morning, afternoon, and evening snacks are almost always split up. Even dinner really to a point where we have the main meal just before 7pm and salad may follow about 8pm. Hmmm, when I think about it there will be some days (today even, which is a lower cal day) where I'll eat maybe 10 times. Although I will let my hunger determine that in the end.
Maybe even 11 times today as I let the bulk food store convince me to buy something I hadn't planned on... skor bar. Okay, a piece of a skor bar (where else can you buy 15grams of something bad for you).
I do a lot of the things you listed to manage the hunger, too. (Except exercise, now, but I remember it helping.) I also rely on caffeine to get me through the early morning and afternoon hours and leave more food for the later part of the day when I can't do that.
You and others will be happy to hear that I experienced hunger yesterday. I know you don't want to see me fail but it probably feels good to see that I have the same problems that you have now.
Okay so now I have this new dilema and it is a big one to me. I cannot spend the whole day at work thinking about food. So I experimented a bit over the past days and have the following strategies to deal with this new problem.
1. I am now eating 8 or more times a day. I am taking my pre-planned meals and splittting them so that I am eating less per meal but eating more often. I love vegetables so keep fresh celery and peppers around for between meals snacking.
2. On days where this becomes over whelming to me, I will go out and do a 30 min jog or walk 2 or more times a day. I have found that moving at a nice easy pace (ss state) actually helps the hunger to go away for some time.
3. I am making sure my water/tea intake is at 1 gallon a day
4. I have enlisted the help of my little friends and started to take this stuff called "Hot Rocks" from the local body building store. I think caffeine would do the same thing for cheaper but this was easy to buy for me and so far very effective. The caffeine is causing me to have disrupted sleep a bit so I am having to manage when I take these.
5. I believe strongly that I have to adjust my macros a bit as I should not be too hungry at this point in time in my cut. Over the next weeks I will try to increase my fat a bit as that is where I am still quite low.
6. Am doing frequent shorter SS cardio sessions (45 min or so) and making sure I get HIIT in 1-2 times a week as well.
Also the scale seems to be stalled this week. I know it is not but it just seems like it is. This is the psycological game that happens when you are hungery I think. I want to drop calories again but I think I will not do that just yet. I will stay at my 1700 weekly avg for some more weeks and see what these other changes bring.
It is fixing to get ugly soon. I am right around 8lbs to go at this point.
Hey Karla - not happy to see you hungry - it sucks to be hungry! At least you know what caused it and hopefully you have "fixed" the problem... and I suspect you're so strong-willed and determined that you won't let hunger derail you!
I worked with a bodybuilder and he was the nicest guy you've ever met. Til he started his final cut for a show. Talk about Jekyl & Hyde! He became snarly and sarcastic and he never smiled or laughed anymore... We were so glad when his show was over!
I'm munching peppers and cauliflower as I type . I'm finding that volume foods really are helpful...
Dunno 'bout "Hot Rocks" - I'm pretty much decaf myself... but for a while I had a strong Starbux addiction to the light caramel frappucinos (daily fix ) but I went cold-turkey just before I started NROLW. I sleep better, even though I only had them in the mornings... -- and I have more money now!
Good idea to increase fat slightly - my fat intake has been pretty erratic - on days I eat more "healthy" fats it can go to 30%, but otherwise it's around 20-25%...
And absolutely do NOT let that scale take over your life. You have seen it happen to too many of us out here... don't go to the darkside !
I've gotten through that using carrots and celery and cups of hot herbal tea. You can pretty much eat and drink as much of that as you can stand without having a big impact on anything. Protein powder shakes are also not a bad snack at about 100 calories and 20-some grams of protein.
Frequent eating works really well.
When all else fails, that gnawing feeling just reminded me that I was on track and hitting my goals.
Well that was unexpected. Hunger problem is solved for me with the trip to the gym. I just returned from the trainer. Today was quad day. He noted that I had too much of a drop in strength for his tastes so I am increasing calories for awhile. I argued with him for awhile but he insisted that I am dropping strength too quickly and that will result in less than optimal end goal. He also got on my case AGAIN for that 12-mile run. Gawd I am sorry now that I did that....
I am starting to feel the pressure with the challenge to drop quickly and push it out so that I can finish strong. I am reminded that I made the decision to do this slowly (challenge be damned) and to do the healthiest way. He said this will be a 12-16 week thing. (sigh...)
Today was quad day again....
Warmup
20 min on tready at 135 avg HR (boring)
walking lunges 3x25
Squats
1x20x95lb (these were nice)
3x10 (135lb I was really shaky on these)
db 1 legged step ups
1x15 (20b) e
2x8 (25lb)e
Leg extentions
3x20 (???) - I didn't look to see where he set the plates
Building Lunges (Oh these are still a bitch)
1x10
So my cals get set to 1850 and I am not allowed to watch the scale for a couple of weeks. He did not specifically take the scale away from me but he wants us to track on trends of a few weeks rather than a few days.... Uggggh... This is so hard. Oh well.... At least I can eat.
Remember the long-term goal... it's not about a contest, it's not about getting there NOW (although I certainly wish I could get there NOW!)... do it right, do it in a way that preserves all that hard work you've already put in (don't kill your muscle you built up already)... C'mon Karla - I KNOW you will do it, and do it with style!
As always it is a great read in here Karla! What is a building lunge? (not that I want to find any new way to torture myself).
Tell me what you think of the Hot Roxx, I've looked at those but not too tempted as I get the jitters from Starbucks and not sure I could handle them.
Thanks Bytsi... I like my trainer too. He was very pateint with me today and realized that I struggled with the medicine that he dished out. He kept assuing me that my inner deamons where wrong and he welcomed me to go research this subject as much as I want. I told him I don't want to research it and that I would comply even if it killed me. We both laughed. Then he kept reiterating the calorie amount just in case I was thinking to change it between now and next week. His last words to me as he was walking down the sidewalk,
"Good job today" "Remember to get those calories up" "1850"
He is yelling this as he is walking away from me. Everyone on the street looked. I got it already... 1850.... Yeah, I know he is right.... Slow is better for me right now...
As always it is a great read in here Karla! What is a building lunge? (not that I want to find any new way to torture myself).
Tell me what you think of the Hot Roxx, I've looked at those but not too tempted as I get the jitters from Starbucks and not sure I could handle them.
Thanx for the inspiration!
Toni
Toni see page 35 of my log. But don't do this at home.... It sucks!!!
Karla - I saw your post about your TB, and I'm so sorry... as a former rider (eventing, dressage) and lifetime horse-lover, I know what it is to lose a friend like that... you're in my thoughts today.
Thanks Bytsi.... It was one of the hardest things I have ever done in my life... I am into eventing too and this guy was a big sweet heart. I will write more about it and catch up later when it doesn't make me cry so much......
Today I did two short cardio sessions. One in the AM and one in the PM. In the AM I did a 30 min spin with HR at 130-138. In the PM I did a 40 min jog with HR at 130-140 and then finished up with a 25 min walk. It felt good to be outside in the fresh air all day. It somehow helped my breaking heart.
I was good about eating and drinking too and will soon go to bed to make sure I have rest. Food for last two days was 1855 kcals and macros at 39,39,22.
His last words to me as he was walking down the sidewalk,
"Good job today" "Remember to get those calories up" "1850"
He is yelling this as he is walking away from me. Everyone on the street looked. I got it already... 1850.... Yeah, I know he is right.... Slow is better for me right now...
Karla.........Maybe it took that last plug for 1850 to sit in your brain....even if you DID get. You came here and posted it because it totally got through to you. Now, you just have to keep seeing him yell that at you.
Like others have said, I like your trainer. He isn't worried about any prize or fast results, he wants whats best for you.......and that in itself is the greatest attribute a trainer can have......wanting you to succeed for YOU.
Keep those calories up.........you have many of us checking in on ya!
__________________
"Become better than you used to be, not better than someone else." ~ Leigh Peele
This is very true, Karla. For the past 5 months my focus has been on fat loss. I have tried VERY hard to minimize any lean mass loss and I think I've just about done it, BUT it's hard work. I can't see how people are reporting major fat loss (several percentage points) and major muscle gain (several pounds!) at the same time....I just don't see how that is physically possible. You can't shoot for two goals at the same time because the means to getting there are entirely different.
I think it also depends on where you are at in how new you are to lifting Jane. The newbie effect is well known and well documented.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Wow... Finally caught up here.... lots of stuff to read. I'm sorry about your friend Karla.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Today's workout featured bis/tris and abs again. The increase in cals is working. I am feeling much stronger today than last week. The supersets today were designed to totally exhaust a body part.
warmup bench press 1x20 (45lb)
rest = 60 sec
Superset 1 (kill the triceps)
Close grip bench press
1x15 (65lb) 1x9 (85lb), 1x12 (65lb)
close grip bench pu
2x15, 1x10
bb pull over
1x15 (35lb), 1x10 (40lb), 1x10 (30lb)
Superset 2 (kill the biceps)
twenyones
3x (20lb)
Arnolds
1x15 (10lb), 2x10 (15lb0
db x-over curls
3X10 (12.5lb)
Dips (note here that I do not go all the way down on dips as I am told to protect my shoulders only go as far as I can until I can feel a pull in my shoulders. Brent reminded me today that this is something I should disclose. I go down about 3/4 of a full dip as illistrated in many exercise books)
1x21 bw
1x20 bw
1x10 bw Superset 3 (Kill the rectus abs)
hanging leg raises
3x20 (bw)
bosu reach and crunch
3x15
roller
3x15
The good news is that my strength is back and I am still eating at 1850 a day even though I am freaking out about it a bit. The bad news is that today at the park a running dog hit me from behind and made me twist my ankle. I have a pretty nice sprain going on right now. Probably a few days before this one heals up enough for me to do running or serious walking.....
The bad news is that today at the park a running dog hit me from behind and made me twist my ankle. I have a pretty nice sprain going on right now. Probably a few days before this one heals up enough for me to do running or serious walking.....
That sucks... are you sure your trainer didn't send that dog to keep you from running to much?
Feel better! RICE (rest, elevate, compress, ice - which I'm sure you already know).
I'm very sorry though... these injuries can take a while to heal I'm afraid to say.
Dogs on the loose can do weird things. Cats too, but then it's always your own cat. This morning I once again nearly tripped over her.. do they always need to sit right where you are going to walk?
LOL!!! You guys are so funny... It was my trainer's dog that did it to me actually. I went to visit him after my guitar lesson yesterday. He is starting to play the classical guitar so I go over to help him play duets. We went to eat and took the dogs out for a run in the park. He has this fat pit bull (really sweet girl) and she was the one that took me out. He said she had not done that for years to anyone. When I commented that I would not be running for a little while he patted her on the head and said, "Good girl" then he laughed. I just rolled my eyes. Today is my long run day too.
It is actually a bit better today. You can see my ankle pretty well. The injury is on the top of the foot next to the ankle. It hurts when I move my toes. It will be months before it is 100% but I'll be walking and running in a week or so I am guessing. I am also pretty sure I can bike once I can get my foot in a shoe.
LOL!!! You guys are so funny... It was my trainer's dog that did it to me actually. I went to visit him after my guitar lesson yesterday. He is starting to play the classical guitar so I go over to help him play duets. We went to eat and took the dogs out for a run in the park. He has this fat pit bull (really sweet girl) and she was the one that took me out. He said she had not done that for years to anyone. When I commented that I would not be running for a little while he patted her on the head and said, "Good girl" then he laughed. I just rolled my eyes. Today is my long run day too.
It is actually a bit better today. You can see my ankle pretty well. The injury is on the top of the foot next to the ankle. It hurts when I move my toes. It will be months before it is 100% but I'll be walking and running in a week or so I am guessing. I am also pretty sure I can bike once I can get my foot in a shoe.
Ya mean I was right - it WAS the trainer's dog?!!? How funny!!!
I read that first part as you went over to teach the trainer's DOG to play classical guitar Hmmmm... made more sense when I reread it!
Cats too, but then it's always your own cat. This morning I once again nearly tripped over her.. do they always need to sit right where you are going to walk?
Yup - they do!! OR they think they need to walk down the stairs with you right underfoot!!!
Sorry to hear about the ankle, Karla!! Hope it gets better quick!
Hmmmmm.... When you look at the numbers it seems as though I did relatively nothing these past 6 months. My week 4 numbers are almost exactly where my numbers are today. Makes me wonder if I should have skipped the bulk period.
Okay so foot update is that it is going very well. I am down to just a blue bruise near the foot and a little tiny bit of swelling around the ankle. Walking is mostly comfortable. I want to run but am being good and giving this a tiny bit more time. I did go for a 30 min walk today though and will try to do some eliptical or some such thing later on. I need to move damn it.... Not much worse than an injured athlete is there?
) but I went cold-turkey just before I started NROLW. I sleep better, even though I only had them in the mornings... -- and I have more money now!
Linear Mode
