Just jumping in real quick to log my 5.5 mile run with the schnauzer. I felt uber strong. Guess that 8 hours of sleep was a good thing..... HR was at 150 or there about the whole time. Schnauzer was being drug. He likes the 135 HR runs better.
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The BIGGER I get the smaller you look
Tonight I did pullups just for grins and managed 5 in a row. Not chin ups but wide grip pulls.
Pull-ups
3x5 (bw)
Pull-ups are funny. I was stuck forever not doing one. Then all of a sudden I could do 1. Then forever at 1 until all of a sudden one day I could do 3. That was forever and now tonight I pulled out 5.
Hmmmmm.... Need to go to bed soon. That 8 hours seemed to be the right ticket for me.
__________________
The BIGGER I get the smaller you look
Frankly when I started zigzagging calories and first put the excess calories after a training day, I'd consistently sleep 9 hrs after a workout (and overfeeding) and 7 hrs after a rest day (and undereating). Things leveled off a bit when I reversed the carb loads and started taking them the night before a workout day (but officially including them in that day) and it became more like 8hrs overall.
And YAY on 5 wide pullups! I bet I can't even do 1 wide pullup.. too scared to try (damn shoulder!)
Thanks guys. It was about time I had another high energy day. I am learning A LOT about my body and about this thing that David keeps calling, "feel". I am programing my brain to remember that feeling I had on Monday and Tuesday and associate that with lack of sleep or rest.
I mean that should be obvious but for some reason it just isn't with me. David and Donald (my Physical Therapist) both said that I was brainwashed from the military to turn off all feeling and just push through. They are traying to reverse that now and make me aware. If I hear it and feel it enough times perhaps it will actually happen.
Today I rode my bike to work. Not all the way. I parked at the first metro (park and ride) place and rode from there. It was an easy 15 or so mile ride. Did it at just under an hour. I did not want to break a sweat. I am going to go all the way home and see if I can get one of my friends to drive me out to my car at some point later this evening. Next week I will do the whole ride both ways one day. That will give me somewhere between 50-60 miles for the day with a long break and re-feed in between. My company is sponsoring a ride your bike contest. I think I will join in on it.
__________________
The BIGGER I get the smaller you look
Tonight I did pullups just for grins and managed 5 in a row. Not chin ups but wide grip pulls.
Pull-ups
3x5 (bw)
Pull-ups are funny. I was stuck forever not doing one. Then all of a sudden I could do 1. Then forever at 1 until all of a sudden one day I could do 3. That was forever and now tonight I pulled out 5.
Hmmmmm.... Need to go to bed soon. That 8 hours seemed to be the right ticket for me.
WHOOOOT on the pullup! AWESOME!!!!
And your bike ride sounds wonderful too. I want to do that, but there's no low-traffic route for me and I'd get run over...
Not low traffic at all for me either. It isn't freeway either but the cars and I were side by side or (at one point) I was just one of them inching along in a construction zone. It took me a season of riding to get comfy riding with all the cars. It is a bit unerving still but I am okay with it. Some of the route has a bike lane so that is cool. I know a route that is out of my way a bit that has more bike lane. Perhaps I'll do that tonight.
I just logged a 1.5 hour walk too. The day is amazing outside and I needed to be in the sun a bit more. I ended up walking forever. I love days with low meetings.
__________________
The BIGGER I get the smaller you look
I'm glad you got some sleep! It really does help. Great job on those pullups! Those are freaking hard.
I've been riding in traffic for years now, and I'm still not totally comfortable with it. I doubt that I ever really will be--too many near collisions.
As for living on a farm, I think I'd like it for a while, but deep down, I'm a city girl. I like the noise, always have. I grew up right off of a busy highway. I feel lost without the sound of traffic, expecially at night.
Next week I will do the whole ride both ways one day. That will give me somewhere between 50-60 miles for the day with a long break and re-feed in between. My company is sponsoring a ride your bike contest. I think I will join in on it.
And how many days a week do you plan to do this? I see the words one day, but kind of wonder.
Oh, I put up a couple of pictures of my mother at her 79th birthday party. I was going to do her 80th but the previous one was much better (if only by location).
I have been experimenting with riding my bike to work too. It's fun! I am not nearly as fast as you those. I think I went half the distance in the same amount of time.
There's a number of things required to be comfortable with traffic. Most importantly, confidence and keeping a fairly straight & dependable line .. so NO wavering to the right when you hear cars coming. Stand up for your rights and stay the course.
Next one that I can't understand why I've only seen them in the US/Canada: a helmet mirror. It's indispensible for feeling more comfortable with traffic, esp. when you have a hearing/balance problem so that you can't trust on your ears as well as others or.. can't keep a straight line when looking around.
Since having the mirror I looked into that mirror to see traffi coming up from behind at least 10 times more often and actually this reinforced good behaviour =
NO wavering and being confident they will go around you in time.
Epsi hits the nail on the head with the mirror. I would never feel safe in traffic without that.
This weekend was spectacular. Two REST days and I mean actual REST days. Okay manybe not so much on Saturday as I had to play a concert and then do a pre-concert lecture for my teacher's concert. But after the pre-concert lecture I really let it down. I hung out in town at some of the hip places and took a nice little walk. Then went home and played my guitar until almost 2:00AM. It is so much fun to not have to focus on working up for a concert.
Then today I slept in until 10:30! I crawled out of bed and into the hot tub and then laid around on the deck soaking in the sunshine for another few hours while I studied some new music I want to eventually play. I finally got up to go cut the grass. I got about 1/4 of the way through the job when the blades quit working. I contemplated for a bit about what to do about that when it hit me that I should go swimming. I have no idea where that visualization come from as I am not really a swimming type person but it did so I called up my friend to see if she wanted to go to the lake to swim. She instead talked me into going to her friend's house 'cause they have a pool. So we went to swim and sit around in the sunshine and socialize. It was amazing and so much fun to sit around and listen to the dysfunction of another family. For some reason that makes one feel better to hear it isn't only them. LOL! I have not had such down time in so long that I practically forgot what it felt like. I am learning my lesson from last week RE rest. It is now 9:00PM and I am going to practice my guitar a bit and then hit the sack. My goal is 7 or more hours per night this week.
My eats have been crystal clean this week. I actually nailed a 40,40,20 macro range for the week and 1714 cals per day average. I have packed almost every meal so I am pretty certain on those numbers. Two exceptions. I had some sugar free low fat ice cream at a little shop in town and I had a smoothie today (only about 5 oz). It was all berries and juice though. The fresh vegetables this year are killer good. I am having zucchini and aspargus grilled almost every day. I am also eating fresh broccoli and now the new garden outside is sprouting spinach and other fresh greens. I have never eaten vegetables like this before and loving it so much.
Oh yeah and I saw a 122lb mark on the scale this weekend. I am still trending downward even though it is deadly slow.
__________________
The BIGGER I get the smaller you look
Funny how so many people reverse characters. It's Espi like in Spain . Even my SO sometimes calls me by that name. But then again, we have an identity crisis. I was raised as Yvonne but when in the States I changed the name to Yvana as the pronunciation of Yvonne made me wince. Either do it the Dutch way or the French way but not with that drawn out O , ick! By now everyone online knows me as Yvana but my family still uses my old name, so when my SO does it, I tease him by using his first birth name which he dislikes
Re the cycling: yes, sharing the road with cars takes some time to get comfortable with. Once you are (much better with a mirror) you will never want to go on a bike path anymore when you are aiming for high speeds. Too dangerous.
Am so glad you are taking more rest now.. frankly it amazes me how your weight/fat loss is still going on so well. If you had been more like me, I'd not have lost anything, got ill or overeaten. You've got an admirable discipline as well as very good health. I'm sure you will do well in a competition once you learnt the ropes re cutting/bulking.
Funny how so many people reverse characters. It's Espi like in Spain .....
Am so glad you are taking more rest now.. frankly it amazes me how your weight/fat loss is still going on so well. If you had been more like me, I'd not have lost anything, got ill or overeaten. You've got an admirable discipline as well as very good health. I'm sure you will do well in a competition once you learnt the ropes re cutting/bulking.
Holy crap I am so sorry. You know it is weird. I have been reading your name as Epsi this whole time. Yvana is cooler.
I may have jumped the gun on the weight loss. This morning the scale read 124 something again. It is up and down a lot these last weeks. I may have slowed down but I did see 122 something for 2 days this week so I know it is downward trending. We'll see where I end up tomorrow (weigh in day). If it is still at 124 I think he'll allow me to drop my cals a bit. I have been eating over 1700k a day average this past week.
__________________
The BIGGER I get the smaller you look
LOL.. never thought of Pepsi as the reason for the name confusion. It's an abbreviation of Esperanto, my favourite language. You can find it in Wikipedia with approx. 10 000 pages?
Not Diet Pepsi for me but Pepsi Max. (OK, victim of marketing in case you don't notice a different taste )
Good Morning Karla,
Just started this forum today and wanted to stop in and say hello. Great job on the pullups. I can just do 6 and that is with help from a cord around my knee helping me
Faye
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"Faith is to believe what you do not yet see; the reward for this faith is to see what you believe. ": Saint Augustine
It is "stats" day. This week only a very small loss to report but I did manage three REST days so maybe that has something to do with it. I am going to push him to allow me to drop cals this week again. This is painfully slow despite how fast it looks in other parts of the world. That said I am not completely discouraged as I am seeing continuous progress.
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
24-Jun-08
124.6
16.8%
1587
165
151
44
40,36,24
30-Jun-08
124.2
15.6%
1721
188
165
43.2
42,37,22
8-Jul-08
124
15.2%
1798
183
184
43.5
39,40,21
15-Jul-08
123.4
15.4%
1679
184
175
36.8
42,40,19
Day
Exercise
Duration in hours
Avg HR if cardio
Total lbs
Total bf
Tues
lift w/David = Bi, Shoulders, tris
1
NA
10.4
4.1%
Wed
REST
NA
NA
Thrs
lift w/David core,legs
1 hour fast run
1
150
This week
This week
Fri
2 hour bike ride
1
135
0.6
-0.2%
Sat
REST
NA
NA
Sun
REST
NA
NA
Mon
Quads
NA
NA
I have a few requests from people to see what it is exactly that I eat during the day. I'll log my yesterday's eats for everyone. Just know that my daily eats resemble this or very close to this each and every day. I adjust a tiny bit to make macros work for the week but it is similar to this.
8:30AM
40g quaker oats (cooked)
3 oz 1% milk
228g of no-fat cottage cheese
.5 can of fruit (35 cals)
11:00
Chicken breast (4 oz)
zucchini and asparagus (grilled plain) (3 cups)
2.5 oz of yams (also grilled)
11:30 - 12:00
Walk
1:00
apple fresh
28g of peanut butter (2 tblspn)
3:30
1/2 turkey sandwich (whole wheat bread and 2oz of turkey, spinach, tomato and mustard)
1/2 orange
5:30
quad workout in the gym
6:45
1/2 turkey sandwich (whole wheat bread and 2oz of turkey, spinach, tomato and mustard)
1/2 orange
8:45
chicken roasted (4 oz)
broccoli (3.5 cups)
10:45
113g cottage cheese (non-fat)
11:30
sleep
Hope this helps anyone interested
__________________
The BIGGER I get the smaller you look
HR was at 150 or there about the whole time. Schnauzer was being drug. He likes the 135 HR runs better.
Linear Mode
