Pauline, the rest week sounds like it's going well for you. I was a little worried about it early in the week, but found enough other things to do to get over it . Looking forward to seeing what you decide to do next.
Thanks, Jane! I've begun reading Power Training and have already read through most of the Hypertrophy parts. It's a great resource. Well worth the cost. Leigh recommended another resource which I am ordering. It's called the Encyclopedia of Muscle and Strength.
I'm having a lazy rest week. It's been nice since I'm so busy at work and with schooling.
Pauline--
I have to tell you that every time someone here recommends a book I feel that I must have it. Moments after I read your post I went right to Amazon, found this book and added it to my shopping cart. THEN, of course, I needed to spend more money to get FREE Supersaver shipping. SO, I had to add something else. I ended up buying Starting Strength 2nd Edition (I bought the first a couple of years ago, but apparently this is a significantly expanded edition), and another book by Rippetoe. I spent $59.00! Then guess what? Yesterday another book was recommended and I decided I needed that...and Supersaver shipping (bummed I didn't know about it a day earlier). So, spent another $29.00 and I have 5 new fitness related books on the way. Not blaming you...just sayin' .
I have to tell you that every time someone here recommends a book I feel that I must have it. Moments after I read your post I went right to Amazon, found this book and added it to my shopping cart. THEN, of course, I needed to spend more money to get FREE Supersaver shipping. SO, I had to add something else. I ended up buying Starting Strength 2nd Edition (I bought the first a couple of years ago, but apparently this is a significantly expanded edition), and another book by Rippetoe. I spent $59.00! Then guess what? Yesterday another book was recommended and I decided I needed that...and Supersaver shipping (bummed I didn't know about it a day earlier). So, spent another $29.00 and I have 5 new fitness related books on the way. Not blaming you...just sayin' .
I'm guessing you have Leigh's books - do you have anything by Lyle McDonald? (like Flexible Dieting or the Ultimate Diet 2.0?)
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
OK, it's time for me to confess my greatest single defeat in my journey to a healthier me. I fear fat...well I suppose it's more I fear being fat. I think a lot of it has to do with my mom, whom I loved so much. I had to stand helplessly by as her morbid obesity not only diminished her quality of life and ability to enjoy her children and grandchildren but in the end actually killed her. Mom always used to tell us (my 4 sisters and I) that, just like us, she used to be thin and petite when she was younger. The implication was that when we had kids, got older, etc. we, too, would mushroom into what my mom had become. It terrified me then and I suppose it still does on some levels.
That's why it's so hard for me to eat enough calories in maintenance. I've been eating what I thought was a lot this week and decided to go ahead and track a couple of days to make sure. I was surprised to be hundreds under my goal. Only 1594 Thurs. and 1673 yesterday. Protein levels were good but I'm supposed to be shooting for 1800 to 2000 calories as a minimum with my high activity level. Ack. The scale is steady at 104.75, so it's not like I'm packing on the pounds during a rest week and trying to cut back because of that. As I've thought about it yesterday, I've decided it's this latent fear.
As I head into this next phase now that fat loss is done, I suppose I will have to continue to track my calories diligently to make sure I am getting ENOUGH calories. How ironic is that?
Hello! I've been meaning to post here for a while...
Anyways I thought I would after your musings about being scared of getting fat. I think the #1 thing you need to remember is that you are in control. You know what you are doing. Even if you gained 10 pounds, you would not be morbidly obese. You would still be quite thin. As Leigh says, you need to feed your body for it to work for you, so feed it. You will NOT become fat.
The biggest difference between you and those who start the path down obesity is that they are not in control of what they eat. In fact, they don't have any clue about what they eat. You on the other hand, know exactly what you are eating, how much you should be eating, etc. So as long as you continue to do that, you will NOT become FAT.
(I am sure you already knew this in your head )
And as far as tracking maintenance calories, I totally think I am going to have to do this. You get used to eating so much less, that it is defiently a mind shift. All of my maintenance weeks so far have been during vacation where you eat out a lot. So I haven't had a probelm getting the calories in, but once it's maintenance at home, I will need to track or else I will be under.
Oh and by they way, good job in Leigh's challenge. It's amazing home much you lost in your stomach area.
Pauline, I understand... my mother is overweight (she's 5'0" and I'm guessing 160-180#?). She's been heavy since I can remember, although she was thin until I was about 5... I have a lot of fears of being like her (always getting her money's worth at buffets, etc) - we all have demons. Being aware is a HUGE step - being aware of your fears AND realizing that you're not eating enough even at maintenance...
Hang in there - keep talking it out here - I find it helps a lot...
If you are crazy, then so am I! I have been a little pig the last few days but not counting my recent binge, I have been watching the scale since I completed Warpspeed Fat Loss and living in fear that I would lose all my progress as I increased my calories. There is an article over on Figure Athlete that talks about "backing away from the scale" and focusing on body composition. My clothes fit better right now than they did this time last year but I am still a bit freaked since my weight is "heavier". And like Bytsi, my mom is heavy too and I refuse to follow in her shadow.
Thanks for stopping by my log the other day. I listed my home gym equipment inventory so I hope that it helps in some small way. Forgive me if I rambled to much!!!
I'm guessing you have Leigh's books - do you have anything by Lyle McDonald? (like Flexible Dieting or the Ultimate Diet 2.0?)
Oh yeah, bought Leigh's books a few months back. I have UD2, but not Flexible Dieting (should I?), I also have Alan Aragon's Girth Control and subscribe to his Research Review. As a novice trainer I'm trying to suck up all the knowledge I can.
As I head into this next phase now that fat loss is done, I suppose I will have to continue to track my calories diligently to make sure I am getting ENOUGH calories. How ironic is that?
Am I the only crazy person about this?
I'm betting that after you've tracked diligently for a while, once you realize you really are maintaining, you'll relax a bit. But I can see that as the scary part...allowing yourself to relax. But even if you do put back a pound or two, you know what to do to. You have the tools, the knowledge and the confidence that comes with that. Trust yourself.
You're way ahead of me. I am still battling my fear of actually reaching my goal and facing the 'then what?' that comes with that.
Kathy, I've been maintaining for a little over a year, but after working with Leigh during the OBM challenge, she told me what I already suspect - I don't eat enough for as active as I am - especially with the lifting I do. It's like I'm constantly overtraining so my body just keeps up but can't make real gains. I'm trying to explain it as I understand it which is probably a messed up explanation.
My post-challenge goals are to build up my metabolism by eating more and to correct some postural stuff caused by weaknesses in my glutes and hammies.
Yesterday was my first day back to the gym and it about killed me! Whew, a 10 day break is too much!! It was one of those days where I say to myself, "Why are you doing this again, old lady?" I made it through my planned workout and returned home pretty weak and ready for a protein shake and to vege in front of the fire since it was cold and rainy. 2 minutes after I walked into the house, the phone rang. It was a friend I was driving to a healthy eats class. I thought the class was Tues. but it was Mon. Ack. I had to change out of my gym clothes, throw my shake together and leave within like 10 minutes so we could get to the 7 PM class as quickly as possible.
OK, so here is my workout such as it was: Swiss ball glute raise
Set 1 Double/12 Set 2 Alternating legs/12 Set 3 Double/12 Wide stance deadlift (I did a plie type stance and really tried to go low so I used lower weights. Next time I'm going back to Sumo style because this way didn't work so well)
Set 1 50/10 Set 2-3 40/10 Overhead step ups (used a step platform with 4 risers)
Set 1 30/10 (only 5 on left leg) Sets 2-3 20/10 Planks front to side (30 sec hold each position each side) 2x2min
Set 1 2 min and I was absolutely finished!
That is it. All I could possibly do. It did feel good to be lifting again, though. I am definitely quad dominant, though. Got to get my butt in gear.
Great job on the workouts. Ok so help me with this what is the difference in a sumo deadlif, plie type stance versus a regular deadlift?
Specifically, I was wondering what is the difference between the plie and the sumo? I have used those descriptions interchangeably, but maybe I'm wrong. Since both would be wide stance, plie normally your toes are pointed out--is that the difference?
Specifically, I was wondering what is the difference between the plie and the sumo? I have used those descriptions interchangeably, but maybe I'm wrong. Since both would be wide stance, plie normally your toes are pointed out--is that the difference?
I may have been doing the Sumo wrong but I didn't have my feet pointed as far out to the side and my knees go more straight toward the front than out sideways. I am NOT a dancer which I discovered last night! I did 50 and 40# with knees sideways and 105# with knees more toward front.
Specifically, I was wondering what is the difference between the plie and the sumo? I have used those descriptions interchangeably, but maybe I'm wrong. Since both would be wide stance, plie normally your toes are pointed out--is that the difference?
They're different exercises aren't they? Plie squats and sumo deadlifts...?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
They're different exercises aren't they? Plie squats and sumo deadlifts...?
Well, yes, those are two different excercises but Pauline was referring to the stance she was using for wide stance deadlifts which are basically a wide stance RDL.
Quote:
Wide stance deadlift (I did a plie type stance and really tried to go low so I used lower weights. Next time I'm going back to Sumo style because this way didn't work so well)
On the other hand, now that I see the videos Pauline has posted, she did post a plie squat and a sumo deadlift. So, now I'm really confused. I was thinking she was referring to the wide stance deadlift that Leigh gave us in OPT, which was a wide stance DB RDL, basically. This is completely different, so I guess I was just misunderstanding. Sorry! Ignore me.
OK, it's time for me to confess my greatest single defeat in my journey to a healthier me. I fear fat...
Am I the only crazy person about this?
No sweetie.... Are you kidding? This was and still is the BIGGEST fear I have in my own journey. You can kick it though. You have to have faith in science and don't let daily weighing screw with you. You are on a different path now. The body recomp path requires a completely different mentality. It will take you some time to wrap your head around it. Don't beat yourself up and take it one day at a time. I completely sabbatoged my first bulk due to these fears but it was not a complete failure because I was able to tackle some of the fears and this time around is so much smoother.
It gets better and easier with each success. Eat, LIFT HEAVY and relax and enjoy!
Oh yeah and I have to track calories all the time still or I will undereat.... There is no "off" time for me and tracking.
__________________
The BIGGER I get the smaller you look
Ok so a sumo dead lift is basically just a wide stance dead lift? the plie stance is just crazy. I can't even begin to wrap my head around that one. I think my knee would pop out of joint.
As I head into this next phase now that fat loss is done, I suppose I will have to continue to track my calories diligently to make sure I am getting ENOUGH calories. How ironic is that?
Am I the only crazy person about this?
I'm not really the same, but oddly, I always track/plan during my maintenance weeks. I've never done well with listening to hunger cues so I either eat too little, or too much. Okay, in the past it's usually too much, but the last time I did maintenance I had to make a point to eat, which I also found really odd.
Hello! I've been meaning to post here for a while...
Anyways I thought I would after your musings about being scared of getting fat. I think the #1 thing you need to remember is that you are in control. You know what you are doing. Even if you gained 10 pounds, you would not be morbidly obese. You would still be quite thin. As Leigh says, you need to feed your body for it to work for you, so feed it. You will NOT become fat.
The biggest difference between you and those who start the path down obesity is that they are not in control of what they eat. In fact, they don't have any clue about what they eat. You on the other hand, know exactly what you are eating, how much you should be eating, etc. So as long as you continue to do that, you will NOT become FAT.
(I am sure you already knew this in your head )
And as far as tracking maintenance calories, I totally think I am going to have to do this. You get used to eating so much less, that it is defiently a mind shift. All of my maintenance weeks so far have been during vacation where you eat out a lot. So I haven't had a probelm getting the calories in, but once it's maintenance at home, I will need to track or else I will be under.
Oh and by they way, good job in Leigh's challenge. It's amazing home much you lost in your stomach area.
Thanks, Jen! The challenge was great for me.
Quote:
Originally Posted by Bytsi
Being aware is a HUGE step - being aware of your fears AND realizing that you're not eating enough even at maintenance...
Hang in there - keep talking it out here - I find it helps a lot...
You are right, Bytsi. I feel much better already!
Quote:
Originally Posted by rtwilson
If you are crazy, then so am I! I have been a little pig the last few days but not counting my recent binge, I have been watching the scale since I completed Warpspeed Fat Loss and living in fear that I would lose all my progress as I increased my calories. There is an article over on Figure Athlete that talks about "backing away from the scale" and focusing on body composition. My clothes fit better right now than they did this time last year but I am still a bit freaked since my weight is "heavier". And like Bytsi, my mom is heavy too and I refuse to follow in her shadow.
Thanks for stopping by my log the other day. I listed my home gym equipment inventory so I hope that it helps in some small way. Forgive me if I rambled to much!!!
Yes, Rebecca, I've decided that measurements and how my clothes fit are much better indicators than the scale. I don't mind gaining if my clothes aren't getting too tight!
Quote:
Originally Posted by msmogreen
I'm betting that after you've tracked diligently for a while, once you realize you really are maintaining, you'll relax a bit. But I can see that as the scary part...allowing yourself to relax. But even if you do put back a pound or two, you know what to do to. You have the tools, the knowledge and the confidence that comes with that. Trust yourself.
You're way ahead of me. I am still battling my fear of actually reaching my goal and facing the 'then what?' that comes with that.
I'm hoping this will become the case at the higher calorie level. I can easily maintain without tracking when I keep to a lower calorie level.
Quote:
Originally Posted by tcoy777
Great job on the workouts. Ok so help me with this what is the difference in a sumo deadlif, plie type stance versus a regular deadlift?
Thanks, tcoy! I actually found out today that the OPT wide stance deadlift is actually a Wide Stance Romanian Deadlift and not a Sumo or Plie deadlift at all.
Quote:
Originally Posted by stingo
I'd think it would be an injury waiting to happen trying a deadlift with a plie type stance. But I'm certainly no expert.
I agree with you, Tom, that the Plie thing is just a recipe for disaster.
Quote:
Originally Posted by kfisherx
No sweetie.... Are you kidding? This was and still is the BIGGEST fear I have in my own journey. You can kick it though. You have to have faith in science and don't let daily weighing screw with you. You are on a different path now. The body recomp path requires a completely different mentality. It will take you some time to wrap your head around it. Don't beat yourself up and take it one day at a time. I completely sabbatoged my first bulk due to these fears but it was not a complete failure because I was able to tackle some of the fears and this time around is so much smoother.
It gets better and easier with each success. Eat, LIFT HEAVY and relax and enjoy!
Oh yeah and I have to track calories all the time still or I will undereat.... There is no "off" time for me and tracking.
That's my new motto: Eat, LIFT HEAVY, and relax and enjoy!
Quote:
Originally Posted by realcdn
I'm not really the same, but oddly, I always track/plan during my maintenance weeks. I've never done well with listening to hunger cues so I either eat too little, or too much. Okay, in the past it's usually too much, but the last time I did maintenance I had to make a point to eat, which I also found really odd.
Good luck with getting enough to eat.
I know what you mean, Anne. Tracking gets to be a part of the routine...
Pauline, I can see why the plie DLs weren't working for you. Have you decided on a course for your strength training yet? Or a program from one of the books you have is what I mean. (I am finally getting my Encyclopedia ... today and I can't wait to read some of it tonight.)
oh pauline, we share many of the same fears. you are not alone in this fear. both of my parents have class III obesity (greater than 40 BMI), and have serious obesity related diseases. and if you look back in my log a few pages, there are pictures of me with class II (BMI 36) obesity. I had high blood pressure and borderline high cholesterol in those pictures where I am crossing the finish line of my first marathon. so yeah, that whole fit and fat is good thing?? hmmm not when you have heart disease, diabetes and stroke in your family history.
my mother recently asked me if I was getting too thin. ummmm 5' 6 1/2 mid 150s and 26% body fat---um, no not too thin. meanwhile she just had stents placed, is a diabetic, is on 3 high blood pressure meds. my father has better genetics, but still has obesity related diseases.
on the other hand, I have had times in my life where my fears have taken me too far to the other side, with fears of eating, fears of gaining weight, and that wasn't a comfortable place either.
where I am today is much more balanced-I posted something last night about my feelings about food. I love food, and do not want to live in a world of restriction, or a world where I am trying to convince myself that I really don't want that piquant vintage aged gouda, or the peppery zindfandel with yummy cigar undernotes, or the freshly baked chocolate chip cookie with the dark chocolate chips all melty and gooey. I just don't eat them every day. and I don't eat the quantities that I used to. and when I count and track, I can still lose fat while doing it.
now granted, I am not pursuing a figure model goal, or a body building goal. right now at the weight and body fat I am at now, I am not at any risk of obesity related disease, and haven't been for a long time now. now I am persuing a specific sports performance goal. so if I get there my way enjoying some of life's happy little extras, fine. but I refuse to return to restriction world as a lifestyle and live in the place where I am afraid of becoming my parents. restriction always sets me up for overeating. always.
I think you are doing a wonderful job of posting your feelings on the process. I get scared sometimes that I won't be able to maintain even the level of restraint/restriction that I do to stay where I am. and while I work hard at loving myself at every size, this size is really fun! clothes fit differently now than even 10 pounds ago!! I think this is hard work, and I am grateful for everyone here. makes me realize I'm not the only one!
Pauline, I can see why the plie DLs weren't working for you. Have you decided on a course for your strength training yet? Or a program from one of the books you have is what I mean. (I am finally getting my Encyclopedia ... today and I can't wait to read some of it tonight.)
I am wading my way through the Encyclopedia. There is so much to know.
I'm going to try a split workout for a month or so to begin correcting my posture and butt issues and then see how it goes.
Here is my plan:
Day 1 Lower Body, Day 2 Upper Body, Day 3 Lower Body and Back, Day 4 Upper Body and Back.
Leigh told me to increase my calories, so I'm working on that, too. The past 2 weeks I went up to 1900 and next week go to 2100. It's going pretty well so far. A small gain but my clothes still fit.
I was a little aggressive on Day 1 Lower Body and had DOMs until today! Ouchie going up and down our stairs a zillion times getting ready for Thanksgiving. We keep a second fridge in our garage downstairs...
Quote:
Originally Posted by fengshway
where I am today is much more balanced-I posted something last night about my feelings about food. I love food, and do not want to live in a world of restriction, or a world where I am trying to convince myself that I really don't want that piquant vintage aged gouda, or the peppery zindfandel with yummy cigar undernotes, or the freshly baked chocolate chip cookie with the dark chocolate chips all melty and gooey. I just don't eat them every day. and I don't eat the quantities that I used to. and when I count and track, I can still lose fat while doing it.
now granted, I am not pursuing a figure model goal, or a body building goal. right now at the weight and body fat I am at now, I am not at any risk of obesity related disease, and haven't been for a long time now. now I am persuing a specific sports performance goal. so if I get there my way enjoying some of life's happy little extras, fine. but I refuse to return to restriction world as a lifestyle and live in the place where I am afraid of becoming my parents. restriction always sets me up for overeating. always.
I think you are doing a wonderful job of posting your feelings on the process. I get scared sometimes that I won't be able to maintain even the level of restraint/restriction that I do to stay where I am. and while I work hard at loving myself at every size, this size is really fun! clothes fit differently now than even 10 pounds ago!! I think this is hard work, and I am grateful for everyone here. makes me realize I'm not the only one!
Thanks, Wendy! My philosophy and goals are very similar to yours (with the exception of marathons...) I'm glad for everyone here, too. It's nice to know I'm not alone.
I was able to do all of these at home with dumbbells!
Rear delt raises 3 sets 5e/12 Low to high woodchops 3 sets 8/8 Single medicine ball V ups 3 sets 8/10 (note: be careful when doing these with a dumbbell rather than a medicine ball - ouchie on the shin if you miss!) Standing vacuum 3 sets 60s
The weights may seem low, but I was really concentrating on form. I know I did much better because I can feel it in my delts and abs!
. Looking forward to seeing what you decide to do next.
.
There is no "off" time for me and tracking.
I'm glad for everyone here, too. It's nice to know I'm not alone.
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