Good for you Karla! It sounds like things are coming together nicely for you.
I find it difficult as well to get in enough calories at times. I find the easiest thing for me is to get in more fat. Usually I'll add some spoonfuls of almond butter and add some coconut milk (or cream if I can find it) and/or heavy cream to some frozen berries for a snack. Those little additions will get the calories up fast.
I also find the higher the percentage of fat in my diet the more energy I have. Although I don't do that well on a true low-carb plan.
Glad that you are finding what is working for you Karla!!
Shoes can have a big impact further up the kinetic chain ... there is a well-known PT continuing education course called "When the Foot Hits the Ground, Everything Changes" ...
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__________________ 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
Good for you Karla! It sounds like things are coming together nicely for you.
I find it difficult as well to get in enough calories at times. I find the easiest thing for me is to get in more fat. Usually I'll add some spoonfuls of almond butter and add some coconut milk (or cream if I can find it) and/or heavy cream to some frozen berries for a snack. Those little additions will get the calories up fast.
I also find the higher the percentage of fat in my diet the more energy I have. Although I don't do that well on a true low-carb plan.
Hey thanks for the tips. Great news on the food front is that I figured out with some degree of certainty that I am 315 cal low per day. I won't be able to get this in right away but I know I can work up to it. The very, very good news is that I am very low in fat (around 14%) per day so adding the 300 cal will be a simple matter of adding some good fats. Pretty cool.
today there was a spin class in the gym that I joined. So I did that for 50 min. Then when it was over I decided that I wanted to try to run again. So I did 2 more miles and did some sprints at 8 min mile pace!!! This is the best I have been able to do since my injury. I could feel the point of orgin a bit during the sprint but it feels fine now.
So that was a good little cardio workout. I know I said I wasn't going to do anything else until tomorrow but today I did 50 pushups. Then I went to the assisted pull up machine and managed to get 2 pull ups in with only a 30lb assist. I could not do any with 20lb. At least I am moving...
Glad that you are finding what is working for you Karla!!
Shoes can have a big impact further up the kinetic chain ... there is a well-known PT continuing education course called "When the Foot Hits the Ground, Everything Changes" ...
In having gone through the rehab of this chronic injury I learned so much about physical therapy. My guy was pretty good. He got me through a chronic hamstring injury in about 5 mos time. I know that sounds like a lot of time but when you read on the web about all the folks who NEVER get cured I am grateful. That said if I had to do it all over again I would search for a PT that specifically caters to runners. My guy mentioned that my shoes where probably not the best for me but he did not give me any guidance outside of that. It was my trainer how actually thought to analyse my gait and refer me to a store that specializes in finding the perfect shoes for runners. I mean that just seems so basic.... And a pretty big miss for the therapist....
Today I did trainer in the afternoon and then an ab class followed by spin class after work. Yeah, I know it is crazy.
Trainer session
Bosu ball crunches 3x15
Exercise where I do a pushup position on a ball and then bring one leg forward to touch the ball and then back in the air touching the sky. 3x15 (this one was really hard for me)
inclined pullups 2x15 (I always wanted to do these but never could until he showed me the secret of pulling the bar into your ribs instead of your throat.)
Roman chair obliques 3x15
Bosu ball upturned stand on and do squats and twists 1x15
pushups 2x15
No more time. I was about 10 min late today. My clock was wrong in my car. I will make sure to leave earlier next time. (doooop)
Then after work I went to this amazing ab class followed by a 1 hour spin class.
I managed to get in 1640 cals today and it feels good. I got my fat up in order to do it thanks to all your recommendations for this. I feel like I have energy to spare right now.
Okay I have to sign off now and practice my guitar and get some sleep. Sorry I haven't been reading your logs lately but work is killing me right now.
Another fun gym workout and 1580 cals in for the day almost exactly proportioned at 35, 48, 17 (protein, carb, fat)
I started a log book today and planned my workout rather than just go in and do whatever I could remember to do from my training sessions. I still don't have much clue what to do but I was able to read and study the forms before I went out to the floor and work.... here is what I ended up doing. My focus was primarily on upper body...
rest = 60sec between circuts
circut 1
overhead db press 10 lbs 2x15, 1x11
seated row 50lb 3x15
deadlift db 40lb 3x15 (This took a long time as I was so careful with form)
circut 2
pull ups assisted (60lb) 2x10, 1x5
circut 3
bosuball crunches (lay back on ball and then compress and touch heels) 3x15
sweedish ball balance and move leg up to touch and back and up to ceiling 3x15 each leg (start with non-dominant)
Treadmill 1.5 mile run at 2% and 10 min miles. HR to 170 at its max
tomorrow I will do a nice long run (slow) and I have to also do a stupid yoga class. (yawn)
Thanks Stingo... I am finally starting to feel more at home in the gym and definately becoming a familiar figure in the free weight part of the gym. Yesterday one of the trainers there actually talked to me and told me that he is always impressed with how I move and how hard I work. When I told him I had 25.5% bf he didn't believe me so we measured it and it was 25.2%. He was also blown away by that and was wondering where I stored that much fat on my frame. We had a good laugh about it. My workout friend had a reading of 14% bf and he is also a newbie to this. (That bastard)
To answer your question I do the circuts by completing one set of each exercise with no rest. So Press, Row, DL then rest. I hear that isn't the most efficient way to do it but for now it works okay for me. I will fine tune this as I learn more.
Thanks Stingo... I am finally starting to feel more at home in the gym and definately becoming a familiar figure in the free weight part of the gym. Yesterday one of the trainers there actually talked to me and told me that he is always impressed with how I move and how hard I work. When I told him I had 25.5% bf he didn't believe me so we measured it and it was 25.2%. He was also blown away by that and was wondering where I stored that much fat on my frame. We had a good laugh about it. My workout friend had a reading of 14% bf and he is also a newbie to this. (That bastard)
To answer your question I do the circuts by completing one set of each exercise with no rest. So Press, Row, DL then rest. I hear that isn't the most efficient way to do it but for now it works okay for me. I will fine tune this as I learn more.
Glad to hear it. I'd think it'd be more metabolically expensive to work different parts of the body one after the other.
As a side note, I was looking through my CDs and came across one of the music (guitar) of Johann Kasper Mertz - familiar to you?
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Glad to hear it. I'd think it'd be more metabolically expensive to work different parts of the body one after the other.
As a side note, I was looking through my CDs and came across one of the music (guitar) of Johann Kasper Mertz - familiar to you?
I'll take you word on it for the metabolically expesive part. I am still trying to wrap my head around all of this. For me it is just more interesting to do 2-3 different exercises without rest and then rest. The rest part of this is still hard for me. (Ms. Type A)
Oh yeah.... Great music. That reminds me. It is time for me to crawl out of bed and practice a little bit before my stupid yoga class. (I love lazy Sundays)
Hey Tracy welcome to the forum and to the challenge!! (Go girl)
I joined a gym for the first time in my life just a few weeks ago and am still on the fence RE the spin classes. I largely wish the whole while I am in the calss for summer to come again when I can be back on one of my real bikes in the great outdoors. I have somewhat of a hard time getting my HR up in the class but haven't figured out what it is about it. I sweat really good and it feels okay but it doesn't feel as good a workout to me as an instense treadmill interval run. Still I'll give it some more time to see if I can better make it work.
OMG!!!! I installed a pullup bar in my room (my closet door) and it has a plain bar as well as some bars that stick out for me to use. If I use the ones that stick out, I can do 2 complete bw pulls!!!!!!! I still cannot do them overhand on a straight bar yet but hey this is cool!!
Today did an hour yoga class (yawn). Okay seriously that stuff is not all that easy. I didn't have any real issues this time but the first time I tried it (about a year ago) I quit the class after 5 min 'cause it kicked my booty. I am not thrilled about taking yoga but I can definately see and feel the benefits of it.
After the yoga class I popped into the gym and did a 1 hour hill run as a reward for being so open minded to go to yoga. Oooh Rah!!!!
After the run I actually did some exercises.... I would say that my energy level is definately back up and roaring in fact. I want to extend my deepest gratitude again to all of you who helped me with the nutrition side of things. It definately is working.
Congrats on the pullups! IMO, if you can get two neutral grip pull ups, the overhand could not that be far away. And I'm glad you're back to you old self.
Congrats on the pullups - those are tough. I've not been able to do one myself, but I hope to start training that because the gym I go to just got an assisted dip/pullup machine which I intend to check out.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Congrats on the pullups! IMO, if you can get two neutral grip pull ups, the overhand could not that be far away. And I'm glad you're back to you old self.
Thanks a million for all the encouragement and the help. I know the pull up is coming and am thrilled about that. My hamstring feels 100% right now too and that 1 hour hill run yesterday did nothing but inspire me and make me feel so good. I am looking forward to serious workouts now and serious results! Life is great!
Congrats on the pullups - those are tough. I've not been able to do one myself, but I hope to start training that because the gym I go to just got an assisted dip/pullup machine which I intend to check out.
The assisted machine was a HUGE part of my success. One thing to be careful of I learned. Make sure that you are using a weight whereby it is easy to get out 10 or so and not much less than that. If you select too little assisted weight your form goes to hell and I think the value is then diminished. Also I think there is a lot of value in doing pushups every day as well to help meet this goal. Good luck with it. I will be watching.
The assisted machine was a HUGE part of my success. One thing to be careful of I learned. Make sure that you are using a weight whereby it is easy to get out 10 or so and not much less than that. If you select too little assisted weight your form goes to hell and I think the value is then diminished. Also I think there is a lot of value in doing pushups every day as well to help meet this goal. Good luck with it. I will be watching.
Thanks - good to know. Today will be spent figuring out the proper weights to use. How do the pushups help?
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Pushups are the other all over upper body workout that seem to work a lot of the same muscle groups but with less overall weight. You will feel the pecs screaming after pushing up to failure in the same way as pulling up to failure. I am sure other like muscles are also involved. I read this in one of the many links people gave me to help me to do a pull up. One of the trainers recommened doing a lot of push ups. It definately seemed to help me.
Nutrition plan for upcomging challenge (starts today)
(131/2.2) = 60kg
(60*7.18) + 790 = 1220.8 (RMR)
Working Factor:
Non-Workout or light workout days (RMR*1.2) = 1464.96 kcals
Workout days (RMR*1.4) = 1709.12 kcals
Macronutrient ratio Protein,carb,fat (35, 45, 20)
Rest = 2 full days off per week no less than 6 hours of sleep on any night. 9 or more hours at least 1 night a week.
Today is a rest day so will make a point to not do anything too physical.
OMG!!!! I installed a pullup bar in my room (my closet door) and it has a plain bar as well as some bars that stick out for me to use. If I use the ones that stick out, I can do 2 complete bw pulls!!!!!!! I still cannot do them overhand on a straight bar yet but hey this is cool!!
that is awesome! so where'd you get yours from? believe it or not..my 'ladies' gym offers nothing to do a chinup or pull up on..
sounding great girl! its good to see you uping your calorie intake! ive had to find that out the hard way too!
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Dream more than others think is practical and Risk more than others think is safe!
A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. Herm Albright (1876 - 1944)
I am using one that I got from GI Joes. It doesn't require any hardware for the door frame. I got it for 30 bucks. I have seen them all over the place in that price range though. Are you sure there are no pull up bars? Look over the squat rack. There is always one above that. The problem with pull up bars in gyms is they are so freaking high. My trainer almost always has to lift me to get to one. (how embarassing) The one in my doorway I can just reach up an grab which makes it somehow easier.
I averaged 1483 kcals a day last week which is up quite a bit from before. I need to average 1614 in order to reach my goal. That is only a 131kcal delta per day. I will take me time with it and allow it to happen without freaking my body out too much. When you increased your kcals did you gain weight?
So you actually went running AFTER yoga??? I'm always very relaxed after yoga - don't know if I'd be able to psych myself up to go run - I'd have to do things the other way around!
It was an awesome run too. I was wondering about how that would work but it was great. After the run I was more relaxed and chilled than I have been in a long while. I am still holding onto that too. Hmmmm... Perhaps this yoga thing isn't such a bad idea.
Then I went to the assisted pull up machine and managed to get 2 pull ups in with only a 30lb assist. I could not do any with 20lb. At least I am moving...
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