Leah's Lifting Log

[LWilson212]

Originally Posted by foodfromafar

Keep at it, Leah! You're doing fantastic!!

Originally Posted by GinnyLou

You are doing a great job Leah and Jane is right about the scale. So glad this is working for you.

Thanks Pauline & Ginger!

I felt so much more energetic Monday night and yesterday, although yesterday afternoon I felt a bit out of control emotionally. I think I need to drop the fat a little more to make room for more carbs. Yesterday afternoon I was headed into one of the control rooms and the operator was teasing me by trying to slam the door shut before I got there. I sprinted for the door and he even commented that's the most energetic he's seen me in weeks. So I am definitely going to try to have some starchy stuff with every meal, even if its a small portion.

Today: 156.0 - Even though my weight has bounced back up a hair, yesterday and today my scale told me 23% BF. I was getting a consistent 25, then 24 for the last ten days or so, and now it looks like a 23! Hopefully even if the number is not that accurate, the trends are true.

Food plan: 1350 cal day

Breakfast: english muffin w/pb

AM snack: oatmeal w/blueberries and brown sugar

Lunch: chicken salad w/tomatoes and bell peppers - I am just using vinegar for dressing so i can also have a mini pita

Afternoon snack: peach

Dinner: taco skillet

I will probably change this a bit for martial arts class nights to have some carbs before class as well, but this should work for a rest day.

I got up early this morning to do my stretching and I also did the 15 minute energizer on my candlelight yoga DVD. I feel really good and a lot more relaxed than usual. I would really love to have the time to do yoga most mornings, so I'm going to try to get up earlier to fit it in. My stretching has been going really well too. This morning I was thinking a couple of the stretches have actually gotten too easy and I should ask Leigh for harder ones to switch out.

[ledove]

I had just started adding more carbs in all day, and especially before TKD/BJJ, and then I broke my toe. So I'm a lot more energetic, I just can't do much with it! (No sprinting for me.) I do notice that I'm doing a lot better in the warmups and that I still have some energy at the end of class (most of the time).

The stretching should really help with martial arts classes, too. They may not be emphasizing flexibility much yet, but it really is an important part. So you'll have a headstart on everyone else in class. (You may want to see if Shawn will start doing your Leigh stretches or something similar. Guys are generally more inflexible when they start and seem to take longer to get flexible. So a headstart would really benefit him.)

[ToniL]

Hey Leah, long time no check in here and I see you are doing fantabulous!!! I only read the last two pages but I think you are doing Leigh's program? Obviously it is working for you. Is the food part of Leigh's program as well or is that Precision Nutrition? Keep posting about your hard work and I will continue to be impressed and inspired!

Toni

[LWilson212]

Originally Posted by ledove

I had just started adding more carbs in all day, and especially before TKD/BJJ, and then I broke my toe. So I'm a lot more energetic, I just can't do much with it! (No sprinting for me.) I do notice that I'm doing a lot better in the warmups and that I still have some energy at the end of class (most of the time).

The stretching should really help with martial arts classes, too. They may not be emphasizing flexibility much yet, but it really is an important part. So you'll have a headstart on everyone else in class. (You may want to see if Shawn will start doing your Leigh stretches or something similar. Guys are generally more inflexible when they start and seem to take longer to get flexible. So a headstart would really benefit him.)

Hey Leslie -

I hope your toe will get better quick. Thanks for the input on the stretching. Its not my favorite thing since it hurts, but I keep telling myself that Leigh said it is critical for my "look." Now I can also tell myself it is critical for martial arts.

Originally Posted by ToniL

Hey Leah, long time no check in here and I see you are doing fantabulous!!! I only read the last two pages but I think you are doing Leigh's program? Obviously it is working for you. Is the food part of Leigh's program as well or is that Precision Nutrition? Keep posting about your hard work and I will continue to be impressed and inspired!

Toni

Hey Toni-

I decided to hire Leigh to make me a custom program. All I have to do is keep within a calorie limit and hit minimums for prot, carbs, and fat. Even though I'm eating less I feel like I'm being a lot less restrictive and get to go back to eating a lot of things I love more often. I used to eat a lot of vegetarian meals and I stopped making them much because of trying to get more protein. I thought of doing PN, but I don't think I do that well limiting carbs.

Today: 154.6 - I have not been under 155 in several years and all my skinny clothes fit - it is so awesome!

Food plan: 1350 cal day - I am a little nervous because I feel like I have a lot of activity going on for a 1350 calorie day, but I am supposed to have 3 per week. We have a fire training drill this afternoon at work and that can be really hard work. Especially since a lot of the guys on the fire department are in their late 50's, so the harder work often falls on the younger members.

Breakfast: protein shake: 1 scoop cookies & cream, 1/2 cup milk

AM snack: leftover tilapia parm and roasted asparagus

Lunch: 1 can tuna w/1 tbls miracle whip, 1 mini pita and snap peas

Afternoon snack: nuts & raisins - I'm going to keep these in my pocket during the fire training so if I start to crash I can get some quick energy

Dinner: black bean burger on an english muffin

Planning to go to Kali class tonight as well.

[missjane]

Leah, you are doing so great!!!! Woweee!!!!!

[beesknees]

Hi Leah, just reading a little. Looks like Leigh's program is working wonders for you - great job!

I have to add that I can relate with you. My husband has been getting frustrated with me and my eating, too. We used to go out to eat a lot and get ice cream treats together and it is something we both enjoy. Even last night he suggested we go to this drive-inn and get burgers and shakes for dinner. I had to pass as good as it sounded because something like that really throws me off for the week. Its hard to get him to understand especially since he can eat anything and everything and not gain an ounce!

Keep up the good work....I am considering ordering FLTS in the future because of you and others who are having such great success.

[Karen411]

Leah, you're doing awesome! Looking forward to you fire training report again.

[LWilson212]

Originally Posted by missjane

Leah, you are doing so great!!!! Woweee!!!!!

Thanks Jane!

Originally Posted by beesknees

Hi Leah, just reading a little. Looks like Leigh's program is working wonders for you - great job!

I have to add that I can relate with you. My husband has been getting frustrated with me and my eating, too. We used to go out to eat a lot and get ice cream treats together and it is something we both enjoy. Even last night he suggested we go to this drive-inn and get burgers and shakes for dinner. I had to pass as good as it sounded because something like that really throws me off for the week. Its hard to get him to understand especially since he can eat anything and everything and not gain an ounce!

Keep up the good work....I am considering ordering FLTS in the future because of you and others who are having such great success.

Thanks for reading my log Bree. I expressed my issues about Shawn to Leigh and she sent me back that she had once written an article on this subject for a local paper and it was very popular since a lot of women have these issues with boyfriends/husbands. She told me to give them at least a month to accept change, because they don't like change and don't like to feel that they are no longer your center of attention.

Originally Posted by Karen411

Leah, you're doing awesome! Looking forward to you fire training report again.

Thanks Karen! The fire training went pretty well. We have a fire training grounds at the plant where they have an old storage tank cut open that we set on fire. We put out the first fire in SCBA's, because they are trying to get us to practice with them every time we train. Then we got to take them off, get some water and rest a bit, and then we did two more rounds of practice without the masks. I hate wearing an SCBA because I feel like I am suffocating and the air pack straps start killing my shoulders. But I was shocked to notice how much the heat of the fire is kept off your face with the mask. We had an upper 80's humid sunny day so that didn't really help either.

I felt like my fueling strategy for the day went very well because I managed not to crash at any point, including during Kali that night. I just felt a little like I was dragging ass. In the evening I decided to eat some blueberries because I was really hungry, so I was more like 1380 than 1350, but I think I got enough activity to make up for it.

Today: 154.4

Food plan: 1500 cal day

Breakfast: omelet with asparagus and goat cheese

Morning snack: oatmeal w/brown sugar and peaches

Lunch: taco skillet

Afternoon snack: the rest of lunch

Dinner: 1 oz pasta w/chicken breast strips and marinara sauce

Muay Thai class & weights

Evening snack: protein shake

[dillytl]

You are kickin' some major butt, Leah! AWESOME!!!!!

[LWilson212]

Originally Posted by dillytl

You are kickin' some major butt, Leah! AWESOME!!!!!

Thanks Tracey!

Yesterday I felt weak and tired and crappy all afternoon. I also just felt emotionally drained and asking myself is it worth it? I think I pushed a bit too hard this week, especially Thursday. I should have just had 1500 cals since I had fire training and Kali. Leigh said I am getting a new program after this weekends check-in, so I am praying that it will involve more food!
When I got home from work last night I started picking at nuts while dinner was cooking. I don't think I did too much damage, since I just eliminated my evening protein shake instead, but I was disappointed in myself. I was trying to decide if I should go to Muay Thai or not, but I decided to go. It turned out to be a really great class! There was an instructor I haven't worked with much and he helped me a lot on a couple techniques for kicks and elbows.
When I got there they were finishing up grappling class and I was so impressed because this girl that started around the time we did was taking it. It looked really fun, but I'm not sure I'm brave enough. Shawn wants to go really bad, but it starts too early for his work schedule. A lot of people have been asking the school to have another class, so maybe they will start a later one.
When I got home I did Candlelight yoga. I was pretty happy because I noticed in downward dog that it was not complete agony like normal. My stretching is working!

Today: 153.4 - I am down 10.2 lbs in 3 weeks. I am celebrating today with an indulgent dinner. It will still fit in my calories and macros, but isn't exactly my idea of healthy.

Food plan:

Breakfast: shake w/1 scoop prot, 1/2 banana, 1/2 cup milk

Morning snack: oatmeal w/brown sugar and raisins

Lunch: tuna sandwich on 1 slice multigrain bread with 1 cup cherry tomatoes

Dinner: BBQ baby back ribs, corn on the cob, snap peas, 1/2 slice peanut butter pie - this pie is like 410 cals per slice , but I think it will be worth it!

Did my stretching and weights this morning:

Face Pulls, 3x12, 60 sec rest

8's/12
8's/12
8's/12

Bicep curls

10's/12
12's/12
12's/12

Shoulder Press

15's/12
15's/12
15's/12

Incline Flyes

12's/12
15's/12
15's/12

I also spent a few minutes afterwards on glute activation:

X-band walks
Glute bridges
Bird dogs

[foodfromafar]

Today: 153.4 - I am down 10.2 lbs in 3 weeks. I am celebrating today with an indulgent dinner. It will still fit in my calories and macros, but isn't exactly my idea of healthy.

Hooray, Leah!!! And more kudos to Leigh!!!

[realcdn]

Originally Posted by LWilson212

Dinner: BBQ baby back ribs, corn on the cob, snap peas, 1/2 slice peanut butter pie - this pie is like 410 cals per slice , but I think it will be worth it!

It's funny, but I like the idea of ribs and corn more than the peanut butter pie. Hope it's a good meal!

[DirtyMartini]

Originally Posted by LWilson212

Today: 153.4 - I am down 10.2 lbs in 3 weeks.

Holy cow. I guess that's what pretty strict calorie restriction will get you! What are your plans for maintenance (mostly in terms of weight lifting & controlling hunger)? Are you having Leigh write up a program for that as well?

I'm curious. I've considered scaling way back on the exercise & my caloric intake just to get down to my goal weight (~135) but then I'd be adding exercise back in, causing my hunger to increase, and I figure I'll just put the weight back on... so I'm working on my diet while doing my regular level of activity trying to figure it all out...

[ledove]

Originally Posted by LWilson212

When I got there they were finishing up grappling class and I was so impressed because this girl that started around the time we did was taking it. It looked really fun, but I'm not sure I'm brave enough. Shawn wants to go really bad, but it starts too early for his work schedule. A lot of people have been asking the school to have another class, so maybe they will start a later one.

Grappling is loads of fun. I hope they make a new class that both you guys can go to.

[GinnyLou]

Wow, just Wow. You are doing so well.