They contradict themselves alot over more than who should use the program. Whatever. I like the plan and I am getting results.
I cant even say I would want to lose much more then 20 pounds. If I lost 20 then maintained with NROL and similar programs whats so wrong with that?? its not like i just jumped into this from sitting on my couch, Since January I have come to like working out and lifting, I havent swayed from my goal of; working out everyday at the gym to lose weight gain muscle and be healthy.
I am not overweight because I ate and didnt know when to stop. I am over weight because I was vegetarian for 9 years eating mostly carbs and fats, had 3 kids and never excercised. I have always been very aware of what I put in my body, ingredient wise and caloric wise, I had only ever looked at one side of the coin and never understood why I couldnt lose weight without excercising and why the low cal thing didnt solve my problems. I have learned alot, my husband who is intensely into all of this fitness/nutrition has helped me understand the science behind eating and fitness - I just didnt want to listen for the last year or two...
Todays Workout - Day 6 - WSFL Cardio - Intervals w/ steady state eliptical
Slow start being Sat morning.... but i still sweat my butt off.
So last nights debates have me all fired up and annoyed. I know my goals I am giving 100% on each workout and I know how I am and what I am capable of. I am done debating - the program will work for some and not all - I get it - I am grouping myself in the some catagory.
So I will post results weekly, and continue my workouts/energy levels daily. (Plus my challenege pics/stats.)
DH says the lack of carbs is turning on my logs! HAHAHAHAHA
Any program will work for anyone that puts their mind to making it work. Look, the program is not rocket science. You are on a very serious deficit while working your ass off. It is all a matter of sticking to it and being very, very careful to monitor how you feel and backing off if you feel badly. But if you back off from losing a lb a day you have to know that doesn't mean failure. That means backing off to something more reasonable. And that is good too.
Any program will work for anyone that puts their mind to making it work. Look, the program is not rocket science. You are on a very serious deficit while working your ass off. It is all a matter of sticking to it and being very, very careful to monitor how you feel and backing off if you feel badly. But if you back off from losing a lb a day you have to know that doesn't mean failure. That means backing off to something more reasonable. And that is good too.
Writes the day down... Karla being the voice of reason...
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I think we are all saying the same thing but not in the same way. I am not expecting to lose one pound a day for the duration of this program. I hope to get past a hump that has haunted me each time I have tried to lose weight. Thats all, I am not saying I will lose 20 pounds I am not even hoping to lose 20 pounds I just want help to get past a number. This is helping me get past that point and once I do I can continue following workout programs and naked nutrition full on now that I understand and appreciate the simplicity of it.
I am not starving, I am not passing out or wanting to barf at the end of my workouts - believe me I am not into extreme torture - just the fun challenging workouts and DOMS - these are toruture enough for sure!
I say group me in the some catagory because this program will help me with my goal and I will continue working on my body and nutrition once the 28 days pass.
I have lost over 20 pounds of FAT since January 1 by doing NROL, NROLW and following a loose nutrtition program of PN and NN based more on DH's eating habits more then understanding how those programs will work for me. Now I know.
Whatever the case with the program, I think you happen to have a good head on your shoulders and will make it work for you. And it's only 28 days, for Pete's sake. We can survive most anything for 28 days.
Thanks Diane for the encouragement. I was hurting yesterday...not in pain just no energy - I think I did too much yardwork in the sun after my workout saturday and then there were no big energy producers in my diet - sunday is a no carb day...(first time I have ever done that- not pretty to be around, my poor family...)
I really appreciate your kind encouraging words I needed them to help push me through todays workout - I kept thinking of your post throughout my workout. THANKS!
Todays Workout WSFL Day 8
Squat 3 x 8 @ 105#, 1 x 8 @ 110#
Circuit A - 6 times (+1 from last)
Circuit B - 3 times (same) - i suck at step ups
Intervals - Bike
I feel good - 100% better than yesterday. Felt good to workout. I would have rather had yesterday be a workout day then a day with no carbs LOL - 3 more days like that - "U can do it"...(flash image of Tony Little on my shoulder - well maybe nutbar - the forkinator) okay obviously I need food. LMAO
Today's Workout WSFL DAY 9
Intervals - steady state. eliptical
sweat...i love sweating... lol the more the better its cool to know i am pushing my body that hard! Today was no exception the gym was packed and the humidity outside gave no relief - so there is a limit to my love of sweat, the gym door is where it begins and ends....
Food - still 100%
Energy - feeling good no lagging my workout was pretty intense I found myself at a higher steady state pace.
Todays Workout - WSFL Day10
IncDBPress - 25/e
3ptRow - 35e
Circuit 1 - 5 times/10 min -4 times
Circuit 2 - 3 time/10 min -7 times
Intervals - bike
No improvements to mention, good, sweaty workout.
Food - 100% I have stuck to the foods and used the conversions for a couple of the rather odd choices (who cooks two types of fish at one meal??) - heavy math when you are hungry but pretty simple and easy to follow with the food lists/exchanges. I have a few new favorite meals!!
Energy - My body is tired for sure, but I feel great. I am sore, doesnt help that yesterday I rode my little one in the bike basket on the bike for about a 3.5mile trek to my boys' baseball games, in the heat and humidity, in capris I do not wear shorts in public yet... so I would say you have to watch where you spend your energy reserves on this program.
Today's Workout WSFL DAY 11
Intervals & steady state.
elliptical
Felt like I had less to give today. I was distracted during my workout by needless drama from work.
Food: 100% although some water ice would be rockin' about now!!
Energy: Good. Went on a bike ride with my kids around town and saved a stamp by riding all the way to the municipal building to pay my taxes. My stress levels go through the roof with my boys crossing main roads - does that count in my heart rate??! (kidding)
Todays Workout - Day 12 - WSFL DeadLift- 4 x 8 @ 115#
Circuit A - 6 times
Circuit B - 3 times (stepups suck...again)
Intervals - Bike 4x6
Alright it happened- I hit a brick wall. For the first time since the begining of the year the words came out of my mouth...I didnt feel like working out. (Thought a couple of my co-workers may fall over). I went I worked out all methodical and shit, gave it 100% sweat my ass off dripping off my knee caps (that was a first -I didnt care). I hit the wall hard, I dont like the feeling of not wanting to work out. The scale that was my friend last week has stalled out I find my self yelling at it like an enemy when it flickers and teases me with the lower weight (one can imagine the two choice words I am sure).
So I am at a loss here - a bit of a cross roads - not sure what to do. Went in spark people and entered everything to find counts of calories and carbs/protien/fat to see where I am at; eating at 20# below my actual weight... Wanna guess the words when I figured out caloric wise it is the same I had been at before starting??? I am feeling lost, confused, pissed off, DH asked if it was worth doing it 2 more weeks to prove I could do it and not get that much result or go back to steady weight loss/muscle gain results I had been.
SOOOO... FisherX, Jane, Nutbar, Stingo, and anyone else interested... Im reaching out, I am freaking out, dont crush me with I told you so's b/c thats about as productive as pumping a thigh master while eating FF gummie bears.
You can see I go out 100% I just have nothing else to give in my workouts and I have no energy. This is NOT my normal PWO man I feel beat down but good - this is a bad feeling. Is this a lull, PMS, OT? I am not missing or craving anything so its not like I am wanting to jump ship to run and binge... its more about the not wanting to move...
Heather, all I can say is that I KNOW what you mean. I have those "I don't want to move" days, too. And, when I do, I give myself a break. So, give yourself a break! As for the food, I don't know what you were doing before, but WSFL is 9x body weight in calories (in your case, it looks like you went down 20 lbs). Whatever that number is (9x whatever) should be what your food came out to when you plugged it into Spark People. Was the total correct? If not, then something's off with your food. If is WAS correct, were you always eating at such a low calorie level? Maybe that's the problem?
There's no doubt you have it in you to work hard, but everyone needs a break now and then. Take a day off and reassess.
I'm down to my last few pounds, so the scale has been stalling on me quite a bit, but I just keep plugging away! Eventually, it will give!
Heather, no real words of wisdom except to listen to your body. Give yourself a rest like Jane says and maybe it will help you assess where you are and what to do next...
Jane I took the 140 pound plan and entered the food as listed into spark - it came out to where spark people has me eating at my current weight?!
I dont know whats going on with the plan and the amounts its telling me to eat. When I use the x9 formula at 140 x 9 = 1260 the food listed on todays meal plan has me at 1405... my weight 160 x 9 = 1440...
I am eating exactly as listed on the plan - I weigh everything out on my digital scale and measure everything super close. I am thinking rest but at the same time I hate the thought of giving in.
That's so odd with the calories. I wonder where those extra calories came from or if Spark is wrong or what?? Very odd.
So, you WERE eating around 1400 prior to WSFL and *thought* you were dropping to 1260 with WSFL, is that right? I'm not sure what you weight, but 1400 sounds kind of low for 'non-WSFL' eating. However, I'm not a huge calorie counter and tracker, so that's really not something I know all that much about. Coming from TNT, where I didn't track at all.....I can only estimate that I was at about 1800-2000 calories prior to WSFL and that's probably where I will end up when I am done.
Don't feel bad about one off day. Tomorrow is another day, and I'll just bet you feel better tomorrow.
Sucky, don't wanna move days happen. Sometimes there's a reason, sometimes not. Are you feeling fine otherwise?
I'm not completely comprehending the whole calorie SparkPeople thing you're talking about but I bet it will make more sense to me in the morning after some caffeine.
Do you get one complete rest day with WSFL? Is it coming up soon?
The scale's not always going to be in constant motion, no matter how tough the program or tight the diet. Pushing yourself to workout on crap days isn't always bad. Taking an extra day off once in a while isn't always bad, either. Listening to your body and giving it more/less food based purely on how you're feeling may not be 100% to the program but, some days, you might need it.
No need to freak out. Just get a decent night's sleep if you can and take a fresh look at things in the morning. A set-in-stone program is for robots. Yeah, there are some good ones but each of us is different and there's nothing wrong with a little tweaking. But, like I said before, we can survive most anything for 28 days if you want to push through and stick to it. No matter what you end up doing, it won't be the "wrong" choice. It'll just be one of the path you choose along the way -- you'll still get there.
/end disjointed ramblings (and I swear I'm sober even though I don't sound it right now )
alright something is wrong with me, lol so i woke up still debating what to do yet mindlessly following wsfl being a non-rule breaker,yet i didnt really want to workout but didnt want to miss...so what do i do? down 3 shots of espresso, do some yoga stretches, play with my 18m old on the trampoline then jump on the treadmill and bust out intervals at a faster pace then I have ever run (ever) - and then ran steady state at the fastest I have ever run for any extended period of time the whole 20 min... how do i feel? proud of myself, sweaty, my body feels alive and on fire I feel my DB swings from yesterday for sure.
Still working on a plan - and yes tommorow is a "day off" yet a day of no carbs - I may not do that for the saftey of my two boys 9 & 6 who are dancing on my last nerve. Im kinda cranky - even I dont like me.
Okay so you are in the middle of the program and hitting a wall. Perhaps it is partly mental like Wed are hump days. But it is also probably pretty physical as well. You are eating practically nothing given the workout that you are doing. You and I both knew that this amount of eating and working out was going to result in you feeling like shit. But you will lose a lot of weight in a short while so is it worth it? You have to make the decision about what to do now. My trainer made it for me this past week when he made me increase my calories. He said slower is better and I agree with him. I was feeling very weak on the lower cals. So I won't lose a great deal in the next month. I am okay with that. I am going the slower path. You have to determine what you are okay with in general here and go that path.
Either way you will not get judgement (I told ya so) from me. You are trying your best and doing a damn fine job of it actually
alright something is wrong with me, lol so i woke up still debating what to do yet mindlessly following wsfl being a non-rule breaker,yet i didnt really want to workout but didnt want to miss...so what do i do? down 3 shots of espresso, do some yoga stretches, play with my 18m old on the trampoline then jump on the treadmill and bust out intervals at a faster pace then I have ever run (ever) - and then ran steady state at the fastest I have ever run for any extended period of time the whole 20 min... how do i feel? proud of myself, sweaty, my body feels alive and on fire I feel my DB swings from yesterday for sure.
Still working on a plan - and yes tommorow is a "day off" yet a day of no carbs - I may not do that for the saftey of my two boys 9 & 6 who are dancing on my last nerve. Im kinda cranky - even I dont like me.
I don't think there's anything wrong with you! I think you have a LOT to be proud of in pushing through... but I also think that if you decide this program is too extreme, there's NOTHING wrong with stopping and doing something else too.
Quote:
Originally Posted by kfisherx
Okay so you are in the middle of the program and hitting a wall. Perhaps it is partly mental like Wed are hump days. But it is also probably pretty physical as well. You are eating practically nothing given the workout that you are doing. You and I both knew that this amount of eating and working out was going to result in you feeling like shit. But you will lose a lot of weight in a short while so is it worth it? You have to make the decision about what to do now. My trainer made it for me this past week when he made me increase my calories. He said slower is better and I agree with him. I was feeling very weak on the lower cals. So I won't lose a great deal in the next month. I am okay with that. I am going the slower path. You have to determine what you are okay with in general here and go that path.
Either way you will not get judgement (I told ya so) from me. You are trying your best and doing a damn fine job of it actually
^^ Absolutely what Karla said. You chose an extreme program that's gonna SUCK and drain you. Only you can decide if the sacrifices are worth it, or if you want to take a longer route...
Todays Workout
Squat 3 x 8 @ 105#, 1 x 8 @ 110#
Circuit A - 6 times - 10 min
Circuit B - 7 times -10 min
Bike Intervals 6 x 30s work w/90s rest btwn.
Alright I am sticking with the slow and steady pace, it has been working, guess I just wanted to see the scale move...faster, dont know if you realize Tony G (jugglecat) from the mens challenge is my husband. I am proud of him. The jealously goes both ways; he loses easy yet its hard for him to gain... opposite problem then me!!!
So after much debate, the revised plan is to finish the workout plan from WSFL - figure its a cosgrove workout so its sure to kick my @ss.
I feel more balanced with carbs back in my life, and NO I didnt not dive into a bready sandwich or go carb crazy.(my children have come out of hiding though) I am closely tracking my food in spark people and so far (2days) have it in a ratio of Protien:50%, Fats: 30%, Carb 20% - I will get it into beter balance as the days go on and plan to take in more cals on my lift days.
So thanks again for the great advice and cheering!!
I am ashamed to say that I've missed your log all this time in the challenge. I am subscribed now. I have few words to tell you how funny and touching and real you've been in this log. Your pictures and progress are inspiring in and of themselves. But to have done so and worked and raising three kids, well I know that just shows the tenacity you have when you've put your mind to something. Your next log should be the "kick ass & call names" log because you've definitely been doing that. Seeing that Diane visits my log, she should have given me a heads-up about coming in here. Any way, I hope you can stand another cheerleader.
Tracey
__________________ Just because your mother thinks you're special doesn't mean I do
if you realize Tony G (jugglecat) from the mens challenge is my husband. I am proud of him. The jealously goes both ways; he loses easy yet its hard for him to gain... opposite problem then me!!!
Heather,
both Tony and you are just about getting too hot for this board You're lucky to have an in-house support that so many of us lack.
Good job both of you!
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