I tried that recipe and the macros did not work for me so I dropped it. This works out pretty well though and if you don't cook it too hard I think it doesn't de-nature the protein. I mean it is nothing but protein so if I de-nature it while cooking does it turn into carbs or what?
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The BIGGER I get the smaller you look
Tonight I did shoulders, pecs and tris. I carbed out earlier today in order to try for another PR and I did it. I weighed in at 119lbs this morning and tonight I did a 105 pench press times 8 reps. So close..... I quit while I still had just a little more left. This sort of thing must be done slowly.....
warmup superset(shoulders)
db alt flyes (front and side)
3x10 (10lb)e
arm circles (each side)
3x10 (5lb)e
Slow and safe is good - but I still think if you can do 8 reps so close to BW, you can do 1 rep at BW.
Just sayin'...
You would think that wouldn't ya? Nope. Last week I attempted 110lb and the bar went from the air to the safeties. Could not even hold it up. I am not sure how this whole "getting stronger" thing really works but I know that I do not do my training in 1s. It is too easy to get hurt that way by lifting beyond capabilities. This is what my trainer taught me was much safter way to go for newbie.
As Tom said, it is not a matter of IF anymore. Just like the bf% drop, it is a matter of me waiting it out. Body changes in small increments. Both strength and weight loss.
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The BIGGER I get the smaller you look
are you getting a lift off on that bench press - when you go heavier (and that might be BW for you) the difference in the angle that you have to reach back and lift the bar and then move it to proper position to lower & press can be a limiting factor.
hey karla, can't believe i haven't stopped in here before. love your story about the bathing suit and i envy your weight purchases - not much ever shows up around here.
i love reading your posts, since they almost always spur some serious discussions and i always learn something. i find your progress really inspiring - you've come such a long way and are doing so well!
Thanks for the encouragement. Its great to have the support of others dealing with the same silliness. This exercise stuff is much more intricate then I ever thought.
So rest week is going swimmingly. I can't believe it is already Wed. I did not working out and am eating until I am near sick every day. It feels great and I bet I lift like mad next week.
This trip has been a confirmation and accolade for all the hard work of the past months. When not speaking about work I am busy telling people about how I got my body like I got it. I visisted friends in San Fransisco yesterday who had not seen me for 5 or so months. They could not stop talking about my body. At one point Sue (one of the woman) asks me if I realize just how different I look now.
But even more amazing is how all my coworkers are talking as well. One guy I had never met before (we have only ever talked on the phone). I noticed he was watching me intently during the meeting. I was talking a lot so it did not bother me. At the break he came up to introduce himself and then asked me what I did to get so cut. When I told him what I was doing he could not believe it. He kept saying that I had a hot body. (this was weird because my company is SO strict about this sort of talk that you never expect to hear it) It was good though!
Additionally everyone is making comments about how often I eat and how yet I am so skinny. The funniest one was this tiny little girl from China. She said every time she looked at me in the room I was eating. I really am eating a lot. It is almost like a bulk for me but I am trying to stay just under 2300 cals or at that a day. I am eating until full and even beyond. Some wise person noted that I am not eating sugar or high gly carbs at dinner. The secrets are coming out. Eat a lot of good healthy whole foods, lift heavy weights and drink lots of water. Hmmmmmm....
Tomorrow I return to Oregon. Just 2 more days of rest to go for me. I will hate to see this end.
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The BIGGER I get the smaller you look
What goal is it going to be
- strength PRs
- marathon
- lose more fat?
Still have more fat to lose. I am going to continue with the program until I reach 10% (according to my Ormon). Then I will turn it around and maintain for about 1-2 months followed by another slow and thoughtful bulk. I really think that one more bulk and cut itertation and I will have a "perfect" body to me. How many women ever reach THAT goal?
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The BIGGER I get the smaller you look
It happened AGAIN tonight!!! I stopped at a friend's house on the way home from the airport (I am back in Oregon) and helped them move into their house. They needed help to lift this grand piano so I grabbed a corner of it and did a nice dead lift. It was good and heavy. The head mover guy was at first shocked that I carried my end of this then he looked at me and said something like, "Oh I can see that you do this regularly" type of a thing. Then later when we were sitting around having beers he made sure to tell me that I looked really good and I moved with grace and confidence. He was extremely complimentary.
Man, this lower body fat thing is pretty cool. Just about as soon as I got home I jumped on the scale. Since I never weigh at night it is hard to tell but I think I either maintained or somehow lost a lb. My bf% is up though I think. I definately feel fatter after all the pigging out I was doing. I will post results tomorrow when I have a chance to weigh in at normal time.
In the meanwhile, I forgot to post last week's numbers. I weighed and recorded on Monday instead of Tuesday since I was no at home on Tuesday.
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
6/18/2008 *
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
7/22/2008 *
123.6
14.4%
1769
179
186
40.2
39,41,20
5-Aug-08
121.4
13.8%
1702
172
146
47.8
40,34,25
19-Aug-08
122.8
12.4%
1656
165
160
52.2
37,36,27
12-Aug-08
123.6
13.9%
1747
184
179
36.6
41,40,19
19-Aug-08
122.8
12.4%
1656
165
160
52.2
37,36,27
25-Aug-08
121
13.4%
1750
187
151
48.6
42,34,24
Day
Exercise
Duration(Cardio) in hours
Avg HR if cardio
Total lbs
Total bf
Tues
Run
tris/pecs
20
140
12.8
6.1%
Wed
REST
NA
NA
Thrs
Lift - shoulder/pec/bi
1
150
This week
This week
Fri
REST
NA
NA
1.8
-1.0%
Sat
Lift - hammie/ab
NA
NA
Sun
40 mile bike ride/swim
4
150
Mon
REST
NA
NA
__________________
The BIGGER I get the smaller you look
You maintained really nicely.
Is that Omron number you post an average or a 1-day% ? I'm never trusting those.. since variation is approx. 2% either way. It's really neat to see this in a graph as a scatter chart.. I've also added the 30d avg as well as let Excel do a trend line.
You put me to shame really.. I wished I had your discipline, but I guess that allowing junkfood in the house/plan sets me up for failure when I rationalize eating some of it.
While it's not really true you HAVE to eat 'clean' to get results, it surely helps as it's incredibly hard to overeat on 'plain' foods.
It's difficult to focus on long-term results.. the thing that makes my heart jump up actually is beating PRs in the gym.. which necessitates eating big too.
Eating at a deficit isn't as much fun.. perhaps I really really need a mirror and have my partner take (biweekly) progress pix more often. That might work as an incentive.
You maintained really nicely.
Is that Omron number you post an average or a 1-day% ? I'm never trusting those.. since variation is approx. 2% either way.....
Any wise words for me?
I take the number that shows up on the scale that morning no matter what it is. There is rarely more than a 1% swing for me so that is the one I post. You can see that there are some swings in this that don't make sense. I can filter them out just fine.
I have been thinking the past number of days on the wise words and quite honestly I have nothing for you. You have been at this far longer than me and we both know the basics... Calories in versus calories out and finding the balance.... (yada, yada..) Beyond the basics it all comes down to who we are as people and how we manage our goals and daily lives.
What you see in this chart is who I am as a person. In all things in my life I set clear goals and plans to reach those goals. I then set about reaching and during the way I face my deamons head on and have little tolerance for excuses and failures. Additionally my life is optimal for making this sort of goal happen. I have no family or even significant other and I've plenty of money and even time to throw at it.
That is just who I am and where I am. Not everyone is like this though and they have their own goals, their own deamons and thier own lives. Balance for each of us has a different meaning. Additionally there are the actual physical factors that exist. When you write about how you can consume 4 or more K of carbs in one sitting that just blows my mind. My body would not ever allow that without a good purge.
I am sorry I cannot be of more help to you. I spend a great deal of time right now in introspection about this subject. I spend time facing my deamons and making sure that I am strong enough to do so. I spend a great deal of time learning about food and preparing meals and making sure that my diet is spot on. I always say to folks who inquire about the hard work I put in at the gym that my hard work is in the kitchen. The gym part is icing or fun part of this effort.
Perhaps some time reflecting on your need to eat junk food? Perhaps taking baby steps and weaning yourself from sugar slowly. (I did this earlier this year and that has made the biggest difference for me) Perhaps being honest with yourself on what your goal is and why you are not consistent? I cannot say. There is no right or wrong answer. The path to fat loss seems very simple from a physical point of view yet the way we all trasverse that path must be different. We must each find our own journey as well as our own destination.
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The BIGGER I get the smaller you look
Hi Karla, just subbing to your log. I've flitted in and out of here, read the first half, got distracted, and keep missing stuff so I figure I'll say hi and stay updated. Glad to hear your rest week went well!
The path to fat loss seems very simple from a physical point of view yet the way we all trasverse that path must be different. We must each find our own journey as well as our own destination.
I think this is what makes it so frustrating for me. I know exactly what to do. It does seem so simple. Yet, knowing what to do and having the discipline to do it are far apart from each other. It could be I want it, but don't desperately want it.
A while back I read the beginning of your log to see where you started, how far you've come, and how you got here. I want to be as meticulous with my tracking as you have been, it sounds good when I plan it in my head, but I fail in the execution. I am a very different person from you, it's true, but I still think I can learn and implement some of the things you have to help you reach your body comp goals. I'll keep reading your log, for sure. Thanks for the inspiration.
I think this is what makes it so frustrating for me. I know exactly what to do. It does seem so simple. Yet, knowing what to do and having the discipline to do it are far apart from each other. It could be I want it, but don't desperately want it.
A while back I read the beginning of your log to see where you started, how far you've come, and how you got here. I want to be as meticulous with my tracking as you have been, it sounds good when I plan it in my head, but I fail in the execution. I am a very different person from you, it's true, but I still think I can learn and implement some of the things you have to help you reach your body comp goals. I'll keep reading your log, for sure. Thanks for the inspiration.
Quote:
Originally Posted by Celestialmom
Hi Karla, just subbing to your log. I've flitted in and out of here, read the first half, got distracted, and keep missing stuff so I figure I'll say hi and stay updated. Glad to hear your rest week went well!
Welcome ladies to my crazy log. My rest week has been mostly great. I spent the first part of the week eating out a lot (on business trip) and going out with friends and just relaxing. My goal was to glycogen refill and actually not lose any weight. Still when I got back home I discovered that I had lost weight. I could not believe it because of all the food that I ate. I mean it was a joke amongst all my peers on the trip how much I ate. David (my trainer) said that it is likely the case that all the food I ate revved the engines back up again like it did when I started the bulk last time. He says that sometimes that sort of eating will trigger the body to burn more. Now I may have to eat more calories in the next weeks if I want to keep the weight loss slow.
I wanted to work out today but when I stepped on the scale today I knew I could not. This weekend, I put the finishing touches on the floors of one of my houses. Polyurethene.... I forgot to buy a mask and did not feel like going back to the store for one so I did the floors sans protection. Both my friend (who was helping me) and I got sick as could be and we are both barely recovered now from the dirty task. Man that stuff is TOXIC.
Personally I have been not able to eat or keep anything in for the past 40 or so hours. Just tonight I was finally able to eat a full meal without feeling too badly. I also have been a bit air-headed (sort of like a hang over) for this time. I sure don't feel myself. When I stepped on the scale this morning I weighed in at 117 lbs and my bf% was high. I knew then I was dehydrated so decided to keep resting. Right now I am not sure I will workout tomorrow either. I am forcing water and vitamins and am going to bed here very shortly to make sure I get 8 or more hours.
On the positive side of things. The floors look amazing!!!
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The BIGGER I get the smaller you look
Ick.. so sorry about your sudden illness. This stuff is truly toxic.
Thanks for your wise words. I think it just comes down to what a friend says: you gotta wanna. You are a very single-minded person and so is she. It's a nice boon that you are living single and have sufficient money, but that's not what counts. She has 5 kids (4 are still at home) and there's a ton of junk in her house, yet she only touches it when she's allowed to by her coach.
I'm making & breaking my own plans. The actual problem is two-fold:
- lack of confidence that I *will* achieve what I want, so at the time when I am eating cheat foods, which I do & will allow myself, I lose focus of my goals and want the short-term rewards more badly..this is the major problem. The only way to solve it, is to not look at my physical goals but to just focus on what I've been reasonably successful with.. a number game = hitting my calorie & macro targets as closely as possible, while allowing for 'feedback' to tweak stuff a bit (more/less carbs/fats if needed)
- once I do chow down.. there's really no stopping, especially not with refined foods. It's as if you are never really full. In hindsight it's quite possible I've had days of over 8000 K intake . The upside: I'm also never really hungry, so it has happened very often that I simply forget to eat. Or, when I was travelling by bicycle, just was too lazy to pack up a lot of food , but instead didn't eat for a day or even 2 days without feeling totally exhausted. This makes it truly hard to gauge appropriate intake by 'appetite' & 'satiation' . I've just ordered a book called Intuitive Eating that may give some answers.
But basically it's what you say: make a plan and STICK to it, no matter what & just don't give in to what another friend calls 'the inner brat'.
What I never will do though is to feel guilty about whatever I do or eat, that's just too contraproductive and never works as an incentive to improve on yourself. Just wished I could be as enthousiastic about diet adherance as I am about workout adherance.
Karla, we just stripped, sanded, and polyurethaned the floors in a house in Gettysburg--over 1000 sq feet! Took dh and I 2 1/2 entire days, but like yours, it looks great now! BUT, we kept all the windows open and fans running the entire time...hope you feel 100% soon.
Personally I have been not able to eat or keep anything in for the past 40 or so hours. Just tonight I was finally able to eat a full meal without feeling too badly. I also have been a bit air-headed (sort of like a hang over) for this time. I sure don't feel myself. When I stepped on the scale this morning I weighed in at 117 lbs and my bf% was high. I knew then I was dehydrated so decided to keep resting. Right now I am not sure I will workout tomorrow either. I am forcing water and vitamins and am going to bed here very shortly to make sure I get 8 or more hours.
Sorry that you're not feeling well. I used to have the same reaction to some cleaning products (maybe this is where my aversion to cleaning came from... ha ha). Get some rest and I'm sure all will be well.
Sorry that you're not feeling well. I used to have the same reaction to some cleaning products (maybe this is where my aversion to cleaning came from... ha ha). Get some rest and I'm sure all will be well.
Is THAT why I hate cleaning?
Feel better Karla - and learn from this - next time, go buy the masks!!!!
Karla - just saw your pics in the Challenge thread- you kick some major butt girl. Pretty d@rn amazing!
Thanks Sveta. I am pretty happy with the results so far this year and looking forward even more to next year.
Well guys, I got my first workout in after rest week. It was a fun (no pressure) upper body full workout. My trainer and his new trainer was at the gym so we all did it together.
Warm up superset (10lb db)
arm circles
3x10 (each way)
db tri lifts (behind head)
3x10
alt db flys
3x10 (each)
With the new weight loss more muscles are popping out everywhere during the workouts. I look so badass right now. I also popped out another pull-up PR.
So interesting day today. I have been helping my trainer get his own gym and in doing so have been spending a lot of time with him. (looking a places, creating business plans, etc) This weekend I told him about the bbing trainer and my plans to start with him soon for some time. David asked me what my goal was in doing this and if I planned to show. I told him I wasn't interested in showing but rather to learn deeper about training. David convinced me that best use of my time and money as next step to learning was to get certified. He is right. A bbing trainer's skill is more in the kitchen than in the gym and I have that part down already. I mean that is all working just fine so why change it. Besides my next goal is to do strength and bulk not 8-10 reps and bulk. So I think I am going to go that route instead. I'll let ya know how it goes. David wants to put me on the floor in his new gym. Hmmmmm.....
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The BIGGER I get the smaller you look
YAY on the 8th pullup.. we still get excited over PRs for pullups.. I certainly was about mine yesterday. Been yearning for that 6th rep for over a year!
Funny, indirectly this also motivates me to lose wt. OTOH it would be REALLY bad ass to be able to still do 6 reps while gaining. That's what a PL-girl was able to do: gain wt and still rep out the same amt (and I think even more over time).
My rest week has been mostly great. I spent the first part of the week eating out a lot (on business trip) and going out with friends and just relaxing. My goal was to glycogen refill and actually not lose any weight. Still when I got back home I discovered that I had lost weight. I could not believe it because of all the food that I ate. I mean it was a joke amongst all my peers on the trip how much I ate. David (my trainer) said that it is likely the case that all the food I ate revved the engines back up again like it did when I started the bulk last time. He says that sometimes that sort of eating will trigger the body to burn more. Now I may have to eat more calories in the next weeks if I want to keep the weight loss slow. 
Both my friend (who was helping me) and I got sick as could be and we are both barely recovered now from the dirty task. Man that stuff is TOXIC. 
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