Yesterday did a 45 min walk in the AM and in the PM I darn near killed myself at the gym. At the end of this workout my whole body was shaking. I feel beat but good this morning. I now have 3 full rest days in order to rebuild a bit and I really need it. I bonked on the ab superset I think I am just not resting it enough between workouts.
Weight is still set to 95lb for me due to hurt ankle. That is okay reps are high and I am feeling it still
Warmup as a superset with 30 sec rest
alt toe touches 3x15 (each leg)
back extensions 3x10
bw squats 3x15
Deads (1 min rest)
1x15 (45lb)
3x20 (95lb)
Squats (1 min rest)
1x20 (45lb)
3x15 (95lb)
swiss ball ham curls
3x15
Ab superset (rest = 30 sec)
v-ups
1x15, 1x10 (bonk)
hanging leg raise oblique (each side)
1x10, 1x8 (bonk)
Step ups (25lb db each)
1x15
2x12
Building lunges (descending)
10 to 1
__________________
The BIGGER I get the smaller you look
Thanks everyone. Quick check in here just to record that I completely rested for Friday and Saturday and tonight I found that I could run again on the college campus track. It is soft and spongy and perfect for a little run. I did 8 laps on the outside lane with no timing, or concept of distance. I quit before I was ready to quit and so I think I will be able to run again tomorrow!! Whoo hooo! Additionally all my DOMs from lifting is gone so on Tuesday I am going to have a kick ass lift with the trainer too. I am so looking forward to it.
Guitar camp is amazing. It is much like the summit is to JP boards. Most of us met on a board and we meet every year to study under my teacher (A world-class concert player and teacher) and to just play guitar together. Yesterday we picked up most of the folks from the airport and today we watched my teacher in concert and did a bbq. The eating thing is somewhat challenging but I am determined to not set myself back this week so am planning carefully around all the good food. Tomorrow we start intensive classes and Master Classes and next Saturday we will be expected to perform a public concert. Tickets are already selling to the event (gulp). It all raises money for a great cause in a small town outside of Portland.
I will send you all a pointer to the review once it is created. Here is last year's review though.... I did not play in the Master Class last year but this year I had to.
Karla...........You sound like you are having a wonderful time. I can understand how the eats are going to be challenging since you really have no control over what is being served. Do your best and you'll be very happy with how you handled everything.
Oh, I'm glad that ankle is feeling better........just don't push it!
__________________
"Become better than you used to be, not better than someone else." ~ Leigh Peele
Thanks guys. I did well at my Master Class today and have a lot of homework to do. I also have to prepare a presentation for my peers on Weds. Fun stuff!
But just as fun is that fact that I did a 3 (plus) mile run on the track today and feel just fine in the foot. I see the trainer tomorrow and expect that he will tell me to take it easy or some silly thing. LOL!! This kid is coming back strong!!!
A really cool thing happened today on the run. I was running with my guy friends and it was the first warmish day in Portland in a long while. The guys started to take off there shirts. At first I was jealous but then I remembered that I had this fairly heavy sports bra/shirt on under my t-shirt. So I took it off too! Now that is something I would NEVER have done at any other time in my life. I am starting to sport a 4-pack though and am not even remotely ashamed now to be out in public like this.
How cool is this?
__________________
The BIGGER I get the smaller you look
Thanks guys. I did well at my Master Class today and have a lot of homework to do. I also have to prepare a presentation for my peers on Weds. Fun stuff!
But just as fun is that fact that I did a 3 (plus) mile run on the track today and feel just fine in the foot. I see the trainer tomorrow and expect that he will tell me to take it easy or some silly thing. LOL!! This kid is coming back strong!!!
A really cool thing happened today on the run. I was running with my guy friends and it was the first warmish day in Portland in a long while. The guys started to take off there shirts. At first I was jealous but then I remembered that I had this fairly heavy sports bra/shirt on under my t-shirt. So I took it off too! Now that is something I would NEVER have done at any other time in my life. I am starting to sport a 4-pack though and am not even remotely ashamed now to be out in public like this.
How cool is this?
Very cool. indeed. Go you!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
So I took it off too! Now that is something I would NEVER have done at any other time in my life. I am starting to sport a 4-pack though and am not even remotely ashamed now to be out in public like this.
How liberating! Congratulations! I'm glad you're enjoying your week.
A really cool thing happened today on the run. I was running with my guy friends and it was the first warmish day in Portland in a long while. The guys started to take off there shirts. At first I was jealous but then I remembered that I had this fairly heavy sports bra/shirt on under my t-shirt. So I took it off too! Now that is something I would NEVER have done at any other time in my life. I am starting to sport a 4-pack though and am not even remotely ashamed now to be out in public like this.
Hmmmm.... Stats day today and first time I was on a scale all week. I was paranoid about overeating at the camp and so backed off a bit on my cals. I went too far. I see the trainer in a few hours and our agreement was that I eat no less than 1700 cals a day. I really blew it and I ended up dropping 2.6 lbs this one week. Shit.... Now I am going to feel stupid. I just cannot get away from the under-eat demon that is inside of me.
On the upside of this all I am at a new PR for weight since starting this adventure and bf% too. Now all I have to do is EAT damnit and keep the weight from flying off like this. No wonder I am feeling like shit in my lifting.
Still not having to do anything fancy like carb cycling or anything at all like that. Just keeping calories overall lower. Also still keeping the execise pretty light too. I think 120lb is where I will hit the wall as that is my High School weight and my natural body weight. I don't know for sure. Just so far it is pretty simple.
Date
lbs
bf%
weekly avg cals
weekly avg protein in g
weekly avg carbs in g
weekly avg fat in g
weekly avg macro % (P, C, F)
4-May-08
133.8
19.5%
2656
263
266
69.4
38,39,23
27-May-08
130.2
17.4%
1696
193
163
37.1
44,37,19
3-Jun-08
129.6
18.4%
1784
190
182
41.2
41,39,20
10-Jun-08
128.2
17.8%
1648
192
166
38.8
43,37,20
18-Jun-08
125.6
16.6%
1538
167
165
37.2
40,40,20
Day
Exercise
Duration in hours
Avg HR if cardio
Total lbs
Total bf
Tues
lift w/David = Back
1
NA
8.2
2.9%
Wed
Shoulder,pec,bi,tri
Spin (50 min)
1.5
135-155
Thrs
Walk in AM (45min)
Quads-Hammies
1.25
NA
This week
This week
Fri
REST
NA
NA
2.6
1.2%
Sat
REST
NA
NA
29-May-08
Run (2 plus miles)
NA
NA
30-May-08
Run (3 plus miles)
NA
NA
__________________
The BIGGER I get the smaller you look
How liberating! Congratulations! I'm glad you're enjoying your week.
Quote:
Originally Posted by Bytsi
VERY kewl!!!
LOL! I am still charged about this experience. They guys did not understand why it was such a big deal for me. They said that women do that all the time. I had to explain that only young women with really nice bodies do that. When do you see an almost 45 year old woman do that and not have everyone go, "Ewwwwwww" Of course the college kids there probably were saying "Ewwwwww" but who cares about them?
__________________
The BIGGER I get the smaller you look
You're doing so well. Do you feel hungry much (any) of the time? I know you're not tempted by sweets and fried things like I am (although I'm doing much better at avoiding them), but do you get cravings and if so - how do you deal with it? I'm doing better overall, but hungry sucks.
Thanks guys. I did well at my Master Class today and have a lot of homework to do. I also have to prepare a presentation for my peers on Weds. Fun stuff!
But just as fun is that fact that I did a 3 (plus) mile run on the track today and feel just fine in the foot. I see the trainer tomorrow and expect that he will tell me to take it easy or some silly thing. LOL!! This kid is coming back strong!!!
A really cool thing happened today on the run. I was running with my guy friends and it was the first warmish day in Portland in a long while. The guys started to take off there shirts. At first I was jealous but then I remembered that I had this fairly heavy sports bra/shirt on under my t-shirt. So I took it off too! Now that is something I would NEVER have done at any other time in my life. I am starting to sport a 4-pack though and am not even remotely ashamed now to be out in public like this.
I almost never get hungry. When I do I go for a walk, practice my guitar or have a nice cup of tea and visit friends. Anything to get busy or get HR up a bit will take off the edge for me. Sitting around watching TV or movies is the kiss of death so I generally do not do that at all.
Yesterday I had 7 meals throughout the day. I am eating all the freaking time. Here is what I had
1 serving kashi cereal with 1% milk
apple and 20 almonds
homade chilli (300 some cal servings)
kashi cereal 1 serving plain (finger food for class)
homade ground turkey, vege and tomato sauce (300 some cal serving size)
cottage cheese and fruit
1 bag of 100 cal pop-corn, 100 cal protein drink (cherry flavor)
If you eat small portions throughout the day and stick to foods that work for you (fill you up for at least 1.5 hours) then it really isn't hard. Of course I plan this out a head of time and pack it so the food is always with me.
__________________
The BIGGER I get the smaller you look
Do you feel hungry much (any) of the time? I know you're not tempted by sweets and fried things like I am (although I'm doing much better at avoiding them), but do you get cravings and if so - how do you deal with it? I'm doing better overall, but hungry sucks.
I'm going to pipe up and answer this one as well. Yeah, yeah, I know you didn't ask.
I'm with Karla, I plan to eat at least 6 times during the day. Even this morning I split my morning snack into two eating times. We do this at dinner as well. We'll eat the main course, then clean up. I'll prep anything for the next day, my mother will make the salads. They get eaten in front of the TV (usually a good half hour after dinner finished). And I often break up my evening snack as well, eating the fruit or sorbet first, then the protein shake just before bed. So, looking at today's plan I'm really eating 9 times through the day. And so no, I'm never really hungry.
As for cravings, I try to work them out in a better way for me. I used to love a big dish of pasta, but you know, 2oz with a great sauce is fine for me now. My sweet tooth is satisfied with a little (really small) piece of bread at breakfast with jam, and fruit salad or a homemade fruit/yogurt sorbet at night. I try and go with the cravings and find a way to work them in. However, they do seem to have lessened over the last few months.
Hmmmm.... Stats day today and first time I was on a scale all week. I was paranoid about overeating at the camp and so backed off a bit on my cals. I went too far. I see the trainer in a few hours and our agreement was that I eat no less than 1700 cals a day. I really blew it and I ended up dropping 2.6 lbs this one week. Shit.... Now I am going to feel stupid. I just cannot get away from the under-eat demon that is inside of me.
I know you don't have any other events like this coming up, but how about carrying your own food in the next situation like this. If anyone asks, just say that you are on a special diet - this way you meet your minimum requirements and the goals of your program and you don't have your trainer pissed off because you lost too much.
__________________ 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
__________________ 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
yeah I am. Really it all boils down to I am just fucked up in the head about this for some reason. I KNOW I am undereating but I think it won't really show up or because I am not exercising so hard that it will be okay. It is the same as many of you have opposite whereby you think that handful of nutz won't hurt 'cause you just ran 3 miles. I just have to get over this somehow. If my trainer and I cannot work through this I will consult a specialist. I think I am close to fixing it but cannot just do it with ease. It makes me feel really stoooopid.
__________________
The BIGGER I get the smaller you look
I almost never get hungry. When I do I go for a walk, practice my guitar or have a nice cup of tea and visit friends. Anything to get busy or get HR up a bit will take off the edge for me. Sitting around watching TV or movies is the kiss of death so I generally do not do that at all.
If you eat small portions throughout the day and stick to foods that work for you (fill you up for at least 1.5 hours) then it really isn't hard. Of course I plan this out a head of time and pack it so the food is always with me.
Quote:
Originally Posted by realcdn
I'm going to pipe up and answer this one as well. Yeah, yeah, I know you didn't ask.
I'm with Karla, I plan to eat at least 6 times during the day. So, looking at today's plan I'm really eating 9 times through the day. And so no, I'm never really hungry.
Thanks Anne & Karla - not to hijack your log here... but I do eat often, try to split it up, plan ahead... sometimes I think it MUST be emotional because I don't think I SHOULD feel hungry, but I do... and then other times I have the growling stomach and that's real hunger... I think I deal better with real hunger than emotional... and boredom (along with anger or sadness) is a big trigger - definitely. Even if I do watch tv, I find I do better if I keep my hands busy (like playing solitaire on the laptop while watching)... of course that's also just a bit of my ADHD-ish part - I also have to have music and a magazine and preferably a tv in front of me too when doing SS cardio
Quote:
Originally Posted by kfisherx
yeah I am. Really it all boils down to I am just fucked up in the head about this for some reason. I KNOW I am undereating but I think it won't really show up or because I am not exercising so hard that it will be okay. It is the same as many of you have opposite whereby you think that handful of nutz won't hurt 'cause you just ran 3 miles. I just have to get over this somehow. If my trainer and I cannot work through this I will consult a specialist. I think I am close to fixing it but cannot just do it with ease. It makes me feel really stoooopid.
You're not stupid... you're quite insightful, actually. And pretty good, it seems, at recognizing when you've gone as far as you can on your own... Interesting analogy - the "I can undereat because I didn't work out" being like "I can eat treats because I did work out" - hmmmm... never thought of it like that before, but they do seem like 2 sides of the same coin.
Hey Karla,
I finally managed to catch up on your log again. Guitar camp sounds like a lot of fun! And I'm glad to see that the ankle is feeling better.
I can totally relate on the undereating thing. Have you ever consulted a nutritionist? A few years back I found one that I went to regularly; now I see her when I feel myself slipping. It really helps me. I hope you find something that works for you.
Sorry you're having a rought time with the eats, Karla. You're ornery and will conquer it, I've no doubt. Just quit beating yourself up for it or I'll have my right ass cheek put the hurt on ya.
LOL!!! Diane you're a jewel. Yes I am going to end up in front of a nutritionist. My trainer has one on his staff apparently and today he said I am going to go meet this person. I don't know anything else about it. He just said that he was not going to get on my case at all about this anymore but that I would meet Jamie (his nutrition person) He told me to stop feeling stupid and that my issues are not really that big of a deal.
And you know what? It really wasn't that big of a deal. Even though I dropped a TON of weight this week I lifted really strong in the workout. He and I both agree that my workouts need to start focusing on my guns, tris and pecs more. I have amazing legs and shoulders now so I need to get the other parts to catch up.
Today when I started to do the first cable press down he looked down at my calves and commented that I was super cut down there. I looked in the mirror and there were veins everywhere and a nice V shape in th muscle. It was so cool looking.
The workout was as follows....
Warmup
Cable press down bar close grip 3x15 (7 plates)
Rope cable pulls from the bottom 3x15 (4 plates)
Close grip press
1x20 (45lb)
1x15 (65lb)
1x12 (75lb)
It was a great workout. Lot's of grunting and vascularity. Another trainer commented that my curl weights were quite impressive. I felt strong today again. And today I did manage to get all my cals in.
__________________
The BIGGER I get the smaller you look
Bytsi go ahead and hijack away. Perhaps it would benefit you to really break down this hungry thing. I mean you are eating every 3 hours right? If so when are your hunger pangs strongest in that time? What have you just eaten before they set in? I had to be very aware of foods that make me feel full versus ones that do not. Nuts (for example) rarely make me full for more than a few seconds and I crave more food well within my "no eat" periods. Carbs are good for me and foods high in fiber are good too. For some people carbs are death. They just burn right through them. You need to do some serious debug here I think.
__________________
The BIGGER I get the smaller you look
I see the trainer in a few hours and our agreement was that I eat no less than 1700 cals a day. I really blew it and I ended up dropping 2.6 lbs this one week. Shit.... Now I am going to feel stupid. I just cannot get away from the under-eat demon that is inside of me. 
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