Wow, your update pictures show some good improvements!
That test sounds brutal. Good for you and getting through it.
Quote:
Originally Posted by Celestialmom
Bytsi--Congrats on passing your test! You are the WOMAN!!!
Celeste
Quote:
Originally Posted by Nikster
HIP HIP HOOOOOOORAY!!!!!
YEAH BYTSI!!!!! Took me a few days to catch up with your log, but finally I see you PASSSSSSSSSED! Good for you! and on the first try! that has to feel GREAT! I totally agree with everyone on those pics too, you look leaner in the side shots for sure and no one knows like our hubby's so you can take that compliment to the bank!!!!!
Keep tweaking the calories, I am sure you are making changes but they may take a few weeks to see on the scale? hmmm? seems to be the universal question around here doesn't it??
I have to admit, knowing nothing about martial arts (at all!) I read the belt as "NIC-U" like neonatal ICU...hahaha made me laugh out loud at myself since I have no idea how to pronounce it, or read it?? haha
I figure with two boys, I will at some point in my life watch TKD or karate or something, but until then....I am a complete idiot on this stuff! Sooooo, that is why your descriptions come in handy for peeps like me!!! Sounds REALLY hard and PAINFUL! and yet FUN all at the same time!! haha (for us masochists!)
Thanks (again) for all the congrats!
Nik - it's pronounced "knee - q" (kyu being the term for rank, and ni is the number 2 in Japanese - so when I earn my Ich Kyu (first kyu, pronounced "ee" or "eech"), I'll be the highest rank before black belt...
I'm still working on calories - started reading a bit of Leigh's book today (but I have to be careful at work - there's a SPY in the midst and I'm gonna have to be careful about spending time on this board too
Quote:
Originally Posted by beach_plums
Have you ever considered sitting on a balance ball at your desk? I do it and find myself bouncing all day. I feel like a little kid--a lot of fun.
I was thinking about that - I should just do it. With my luck, I'll fall off and break my neck
Trying to figure out what (if any) snack to have tonight... I'm hungry (as usual)...
Ah Bytsi, congrats on the test! I knew you passed just by the way you said you put your heart into it. One never fails when they put their whole heart into something. I am looking forward to hearing what you learn from your new books and how that plays a part in your quest.
Oh no, a spy. I hate those!! I spend WAY too much time on the internets at work, but I figure, if I get all my work done, who should care?
Enjoy the book!
Sigh... got one lazy and stupid ass-kisser (thus, management thinks he's wonderful) who is both incompetent and has no work ethic. But he LOVES to "tattle" - maybe he thinks the bosses won't notice his lack of work and his high incompetence level if he keeps them worrying about other people? Anyway... I have to be careful for a while . But yeah - if I do my work, and I also take a few little mental breaks from it, what's the problem????
Quote:
Originally Posted by kfisherx
Ah Bytsi, congrats on the test! I knew you passed just by the way you said you put your heart into it. One never fails when they put their whole heart into something. I am looking forward to hearing what you learn from your new books and how that plays a part in your quest.
Thanks Karla... I got a few more chapters read today... Definitely making me more aware of the little incidental calories that add up.
Today was an off day, just karate tonight. Not strenuous aerobically, but all joint locks, so painful!!! My right shoulder and wrist are gonna be pretty sore. I can do my next weight workout either tomorrow or Friday - I think I'll wait til Friday and maybe just do some SS or moderate interval cardio tomorrow... let my shoulder stop throbbing from being twisted for an hour!
Food is ok... still slightly more kcals than I wanted to hit, but macros are good and most of it is clean...
Wow, Bytsi, gone a couple of days and have piles to read through your log!! Congratulations on passing your Ni Kyu!!!! Also, your update pics are amazing! There is definitely a shift going on. As everyone said, you midsection - especially your back - is really slimming down. Your behind does look higher and I also noticed less of a bra bulge. You can see some definition appearing in your thighs. Overall, great job!!
Let us know how you decide to tweak your calories, etc. It's always nice to see what works for others.
I'm a few days behind, too, so CONGRATULATIONS! I can imagine how wonderful that must have felt, being the first to do it on the first try, being congratulated by the high belts - savor, honey!
I'll keep popping in to see what you're reading, how it's coming together in your pretty little head.
__________________
Laugh a lot, and when you're older, all your wrinkles will be in the right places.
CONGRATULATIONS on passing the test ! (I know I'm several days behind, but I've not visited the forums since Sunday .)
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Originally Posted by Littlemermaidklb
So I'm a tad behind the tiems... but Congrats!!!!!!!!! I'm so happy for you!! Awesome job kicking ass on that test!
Quote:
Originally Posted by foodfromafar
Wow, Bytsi, gone a couple of days and have piles to read through your log!! Congratulations on passing your Ni Kyu!!!! Also, your update pics are amazing! There is definitely a shift going on. As everyone said, you midsection - especially your back - is really slimming down. Your behind does look higher and I also noticed less of a bra bulge. You can see some definition appearing in your thighs. Overall, great job!!
Let us know how you decide to tweak your calories, etc. It's always nice to see what works for others.
Thanks again
I'm gonna finish reading Leigh's book(s) before I really do much with the calories. The main thing I'm being more aware of is "incidental" calories (one little bite here or there, rounding up on servings...). And also being more active, getting more NEAT...
Quote:
Originally Posted by Silly Sally
How are the supersets feeling?
I'm a few days behind, too, so CONGRATULATIONS! I can imagine how wonderful that must have felt, being the first to do it on the first try, being congratulated by the high belts - savor, honey!
I'll keep popping in to see what you're reading, how it's coming together in your pretty little head.
Thanks Sally.
The supersets help me get through Stage 3 - I think I'd skip ahead to 4 otherwise. Only one more A & B workout in this stage (I think tomorrow and either Sunday or Monday for those 2).
Today I just did the stairmaster but not really intense for 30 minutes... got sweaty but no gasping (didn't even hit my inhaler first 'cuz the plan was SS cardio).
Those incidental calories really do add up. It's shocking! Glad to hear that you're becoming more aware of them. What's this NEAT thing?
Blah on the real work thing. I've got a bad case of short-timers! I've managed to get little to nothing done all week, and next week is looking about the same.
Oh yeah... Those "little" incidental calories can totally blow a diet out of the water and then some. Ms Peele does a great job of communicating this in her video and it sounds like she re-inforces it in her book. I expect once you wrap your head around this truth and how it applies to you that you will begin to see real changes.
Oh yeah... Those "little" incidental calories can totally blow a diet out of the water and then some. Ms Peele does a great job of communicating this in her video and it sounds like she re-inforces it in her book. I expect once you wrap your head around this truth and how it applies to you that you will begin to see real changes.
Amen and note to self - print what Karla wrote above and place in food journal.
Lisa, Thanks. Good info. Where can I get my magical underwear?
I missed the magical underwear. I did read the NEAT articles...too true. I used to dread doing laundry because the washer and dryer are downstairs in the basement. Now I don't even think about running up and down those 2 sets of stairs numerous times a day!
DB single-arm overhead squat: 2x6 of 20#/10#, 1x6 of 25#/12.5#
DB incline bench press: 2x6 of 2x40#'s, 1x6 of 2x45#'s (another YOWCH!!! - hard to lift those suckers up!!!)
Plank: 3x60
Reverse wood chop: 3x6 @ 40#'s
BW Matrix: 2:30, 2:36
Haven't yet decided if I'm going to do 3B4 or just skip to stage 4. I HATE HATE HATE 3B, although I do want to get better at the one-leg squats... It'll probably be a last-minute decision...
Quote:
Originally Posted by beach_plums
Those incidental calories really do add up. It's shocking! Glad to hear that you're becoming more aware of them.
Blah on the real work thing. I've got a bad case of short-timers! I've managed to get little to nothing done all week, and next week is looking about the same.
Today was one of the better "no nibbles" days (not perfect, but better) - mostly because I had a day "off" and was so busy running errands all day that I had to struggle to eat my regular meals! At one point I ate a protein "candy" bar (special K protein bar) just because I was running out the door and knew it was that or nuthin'
Quote:
Originally Posted by kfisherx
Oh yeah... Those "little" incidental calories can totally blow a diet out of the water and then some. Ms Peele does a great job of communicating this in her video and it sounds like she re-inforces it in her book. I expect once you wrap your head around this truth and how it applies to you that you will begin to see real changes.
Thanks Lisa!!! It woulda taken me a while to hook up a good link
Quote:
Originally Posted by foodfromafar
I missed the magical underwear. I did read the NEAT articles...too true. I used to dread doing laundry because the washer and dryer are downstairs in the basement. Now I don't even think about running up and down those 2 sets of stairs numerous times a day!
I have been walking a lot more at work - using the bathroom upstairs instead of close to my office, taking a lap around the track before I stop at someone's office or the break room... even doing a few laps when I'm not busy just because we do have a track! Today I got tired out running errands, but decided to keep going anyway because I knew if I had a spare hour at home, I'd probably sit on my butt. Also explains why I am posting at 9:30 on Friday night - it's the first time I've sat down all day!
And... uh... what magical underwear? What did I miss?
Food pretty good today... stole 2 or 3 fries from DS's plate, but that's the only nibbling. I brought half of my dinner home because who needs a meal THAT big all in one sitting? Yay willpower!
I got the book and have been reading it and I was pretty impressed at those graphs showing the effect of NEAT. I've been trying to move around a lot more too, like going to a further away ladies room and stuff like that.
I got the book and have been reading it and I was pretty impressed at those graphs showing the effect of NEAT. I've been trying to move around a lot more too, like going to a further away ladies room and stuff like that.
My mother is probably the perfect example of NEAT in action. She's 4'11" and 120lbs. That puts her just on the high side of healthy, but still in that range. She's 80 and eats 1200 calories between breakfast and lunch, then we eat the same dinners (with one exception) that range from 500 to 700 calories a day. She may or may not have an evening snack. If she does it's a biscotti (~30) and a glass of liqueur (~100). So her daily intake is from 1700 to 2000. Oh, and did I mention that she's a candy person. Every Friday when she goes to the bakery and (in summer) the market she buys at least 3 bags of candy, sometimes more. So even being modest let's add 1-1/2 pounds of candy at ~125 calories an ounce. That would be another 3000 calories a week.
At her height, age, and weight, she should be gaining weight. I think her maintenance level is supposed to be about 1500 calories. She's not gaining though. In the middle of winter she sometimes uses the treadmill for 30 mins three times a week (2mph walk, no incline). I swear the calories are burned off by her just walking up and down the stairs (why make one trip when you can make three), looking for things (this is not age related, she's always misplaced things), and just general activities. So I do buy into the NEAT theories, and try moving more myself.
I got the book and have been reading it and I was pretty impressed at those graphs showing the effect of NEAT. I've been trying to move around a lot more too, like going to a further away ladies room and stuff like that.
Quote:
Originally Posted by realcdn
My mother is probably the perfect example of NEAT in action. She's 4'11" and 120lbs. That puts her just on the high side of healthy, but still in that range. She's 80 and eats 1200 calories between breakfast and lunch, then we eat the same dinners (with one exception) that range from 500 to 700 calories a day. She may or may not have an evening snack. If she does it's a biscotti (~30) and a glass of liqueur (~100). So her daily intake is from 1700 to 2000. Oh, and did I mention that she's a candy person. Every Friday when she goes to the bakery and (in summer) the market she buys at least 3 bags of candy, sometimes more. So even being modest let's add 1-1/2 pounds of candy at ~125 calories an ounce. That would be another 3000 calories a week.
At her height, age, and weight, she should be gaining weight. I think her maintenance level is supposed to be about 1500 calories. She's not gaining though. In the middle of winter she sometimes uses the treadmill for 30 mins three times a week (2mph walk, no incline). I swear the calories are burned off by her just walking up and down the stairs (why make one trip when you can make three), looking for things (this is not age related, she's always misplaced things), and just general activities. So I do buy into the NEAT theories, and try moving more myself.
I just think there is more to metabolism than ALL of what is written. How else do you explain those skinny people who eat thousands of calories every day - and aren't even that active?!?!?
Having said that, I'm not one of them, never will be, so get over it and deal with the hand I've been dealt.
I am frustrated today. The scale is just not moving, even though I've been more careful about calories and measuring and trying to increase my NEAT. I know the scale isn't all that, I know I'm getting stronger... I'm just frustrated. I know the next step is to cut cals a bit lower, but then what about all the "don't cut too low, you'll shut your metabolism down" stuff??? What about "eat more to lose weight"????????
I DON'T GET IT!!!!!!!!!!!!!!!!!!
I'm eating well under 2000 kcals - about 1600/1800 with lots of workouts. I guess it's time to try 1500/1700? But I'm already hungry much of the time .
I'm due for bodyfat and measurements in early June... but my clothes aren't looser, so ????? I went to the mall yesterday and nothing fit. I shouldn't try on a freakin' XL shirt and still look like crap!!!!!!!
Today's workout... Tmilll intervals. 5 min warmup (walk/jog 4.0 / 5.5 at 1 degree incline). Intervals - 30 sec run, 1 min recover. First was 7 mph, then 8 mph, 8.5 mph, then 9.0 mph for the rest. Went to 21 min, HR 90% max during intervals... then walked on an incline for 20 more minutes, keeping HR around 135-140.
I hope I feel better tomorrow... but I'm just tired of being fat. I've been on NROLW for 3 months now and I'd like to have lost more of this ugly fat. Slow is good, but this slow is ridiculous.
Uh..... You've been more careful about calories and measuring for how many days???? You say that you are just now learning about the incidental calories so my assumption is that you haven't been really factoring them in until the past few days.
Look g-friend you are very close now to where you can make real changes and not be hungry anymore. Make sure you have the following checklist items each and every day for yourself to start....
1. 1 gallon of water (some will argue this but I find it very helpful)
2. Eat 6 times a day (an apple and almonds is a meal so YES you can do it)
3. Eliminate all processed high Gl type carbs for awhile. All white breads, crackers, etc. Limit whole wheat breads, crackers, etc and only eat them earlier in the day. Get carbs through vege and fruits primarily.
4. Eat protein in g times 1 of your bw at least. Personlly I do 1.5 or there about.
5. Play around with the fat/carb ratios. You really should not be hungry all the time. If you are, you are eating foods that are not right for you.
My guess Bytsi, is that you still put processed hi Gly foods in your mouth on a fairly regular basis. These will screw you up no matter how hard you try to be good in other ways. Not only do they make you crave other food and make you feel hungry but they also make you feel badly after you eat them. You might not feel that right now but once you wean yourself from them for a month or two you will feel badly once you eat them. I don't think your metabolism is screwed up because you are hungry all the time. When I tanked my metabolism I was never hungry.
Stick with it and keep on trying to make the changes that will work for you.
Uh..... You've been more careful about calories and measuring for how many days???? You say that you are just now learning about the incidental calories so my assumption is that you haven't been really factoring them in until the past few days.
Look g-friend you are very close now to where you can make real changes and not be hungry anymore. Make sure you have the following checklist items each and every day for yourself to start....
1. 1 gallon of water (some will argue this but I find it very helpful)
2. Eat 6 times a day (an apple and almonds is a meal so YES you can do it)
3. Eliminate all processed high Gl type carbs for awhile. All white breads, crackers, etc. Limit whole wheat breads, crackers, etc and only eat them earlier in the day. Get carbs through vege and fruits primarily.
4. Eat protein in g times 1 of your bw at least. Personlly I do 1.5 or there about.
5. Play around with the fat/carb ratios. You really should not be hungry all the time. If you are, you are eating foods that are not right for you.
My guess Bytsi, is that you still put processed hi Gly foods in your mouth on a fairly regular basis. These will screw you up no matter how hard you try to be good in other ways. Not only do they make you crave other food and make you feel hungry but they also make you feel badly after you eat them. You might not feel that right now but once you wean yourself from them for a month or two you will feel badly once you eat them. I don't think your metabolism is screwed up because you are hungry all the time. When I tanked my metabolism I was never hungry.
Stick with it and keep on trying to make the changes that will work for you.
Thanks for being a voice of reason Karla... Yes, it's been less than a week of really watching the incidentals, but I just want SOME sign that I'm on the right track, and I'm not getting it - yet. I'm cutting calories and I just thought when I found NROLW I would finally be able to stop starving myself for the rest of my life, stop being on that treadmill of constant restriction with no results. I was thinner (and happier) on weight-watchers restriction than I am now, even though I was eating like crap from a nutrient perspective and not really lifting at all (10 years ago).
I drink lots of water - I ALWAYS have my bottle with me (32 ounce bottle) and I sip/drink constantly.
I eat 5-6 meals/day. Some are small (like Greek yogurt and 12 almonds), some are larger (like my salad with lots of (measured) stuff on it)... but I eat 5-6 times/day at 2-4 hour intervals (I aim for 3, but sometimes life interferes).
My processed carbs are minimal, but I will continue to ferret them out. I don't eat white pasta, crackers, rice, bread or cereal. I do eat whole-wheat grains (truly whole-grain, not the dyed white stuff) and brown rice but not excessively - my carbs never go over 40% and are often lower. I get much of my carbs from veggies, and some fruit (less fruit than veg because it's sugary to me).
I aim for 1g/protein per pound. I never get less than 115g and more often hit around 150g.
I've been aiming for 40/30/30, with some leeway (a few % but not more than 3-5% off at MOST, and even that is pretty rare).
I've also cut back on excessive sodium (the beef jerky was delicious but bloating me with salt so I had to stop buying it). I don't add salt to my foods and usually come in pretty close to the RDA for sodium.
What direction do you suggest for tweaking ratios that might help hunger? Less or more carbs? Less or more fat?
I know we've talked about this before, but I'm still struggling with the ideas of eating at deficit versus "eat more to lose". I don't know if eating less is going to make it worse, or better. I don't know if increasing cals a little will jumpstart me losing weight or ?????? I know I'm back to cutting cals, but still doing Alwyn's workouts and HIIT. I've also added back some SS and moderate-interval cardio a few days a week in addition to everything else, and as I mentioned, increasing my NEAT.
Maybe I'm just having a bad day, partly dictated by the scale, and partly because it's BEAUTIFUL outside and I have to work all day (til 7) and I don't wanna (yes, I want some cheese with my whine).
(Okay, I know that was wholly non-contributory, but any excuse to go to Trader Joe's is good enough for me. Now back to your regularly scheduled program.)
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Hey, Bytsi! Just push through this scale disappointment. I think a few of us are just having a difficult week. So, get through today and a few more and you'll be right back into the groove of things. You can do it.
__________________
"Become better than you used to be, not better than someone else." ~ Leigh Peele
What direction do you suggest for tweaking ratios that might help hunger? Less or more carbs? Less or more fat?
More volume. How often do you eat vegetables? Do you ever eat snacks of celery & cream cheese? How about having salad with some chicken breast for a snack? Veggies, veggies, veggies. My snacks are always veggies + protein and it works for me.
When I was on TNT, my snacks were protein and I was still hungry. String cheese and a protein bar and still hungry... now I struggle to finish my snack of a salad & a protein bar.
I find volume helps. Find foods that are high in volume & low in calories (salad, veggies, berries...) and try that for a while. It's helping me with my hunger a lot - I was doing high fat for a while and ALWAYS felt hungry there toward the end. And if I do more carbs, I am ALWAYS hungry as well. So I'm finding that at about the same ratio as you, eating more vegetables helps a lot. Not many calories, but it fills up my tummy so I'm not hungry.
I bought a quart of pre-cut celery for $2.49 and a tub of fat-free cream cheese at the store & keep it in the fridge at work. Interestingly enough, the fat-free cream cheese had almost twice as much protein as any of the other kinds (5g vs 3g per 2Tbsp). Weird. I'm not much of a "fat-free!" product type of person, but the higher protein content sold me. I suspect it's because they use whey to make it creamy.
__________________
"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
Just back from work and then dinner... I did lots of NEAT at work (kept getting up to take a lap around the track, walked an extra lap around it any time I had to get up for any reason... and also did pull a physioball over and sat and bounced on it whenever I was at the desk)... For now it is a conscious effort, but hopefully it'll become more habit.
Then met DH and some friends for dinner out. I was completely on-track with my food for the day, and then they said "Texas Roadhouse". So I googled it and the menu was scary and NO nutritional info available. Found a blog from a former employee who said they coat everything in butter/lard before it's served, but you can ask them not to do that.
So... we went... I didn't eat one single peanut on the table, not one nibble of a buttered dinner roll. I had a side-salad with dressing on the side (just dipped my fork in the dressing, and didn't eat the croutons), a 6oz filet with no butter, a plain baked sweet potato (no added butter) and steamed broccoli and cauliflower (no butter - the waitress was sick of me repeating that!). And water to drink.
Today's goal was 1500 kcal, and I hit at 1513. My macros are slightly off (fat was a bit too high, but that's because I had leftover salmon for my morning snack, so it was mainly "good" fats). Protein hit 113 g which is within my goal range on a non-lift day...
Here it is though. I am HUNGRY. It's 10pm and my stomach is literally growling loudly and angrily. I have not had a single bite of anything unplanned today. I just wish I knew if I was eating too low or just right for fat loss or ?????
I finished reading Leigh's books and I have a lot of thinking to do. If I decide to try the metablic repair, I am going to need a lot of planning ahead (I can't figure out how I'd get THAT much rest - especially without giving up karate for a month which I don't think I could bear to do!)... so for now, I'll stick with the fat loss troubleshoot and see how it goes since you can still work out while you do that... Lots of thinking to do though - about working out too hard (but I love it, I really do love working out!), about rest, etc etc...
Quote:
Originally Posted by Silly Sally
Did someone say wine and cheese served here?
Chin up, Bytsi. You know you're on the right track. We're going to gradually get leaner, and it's going to take months, not days.
By this time next year, we WILL be toasting each other with that whine!
Thanks Sal... I hope so... I hate the scale.
Quote:
Originally Posted by Phaedrus49er
Two Buck Chuck!
(Okay, I know that was wholly non-contributory, but any excuse to go to Trader Joe's is good enough for me. Now back to your regularly scheduled program.)
Quote:
Originally Posted by stephanie932
Hey, Bytsi! Just push through this scale disappointment. I think a few of us are just having a difficult week. So, get through today and a few more and you'll be right back into the groove of things. You can do it.
Thanks Stephanie... I will repeat again. I. HATE. THE. SCALE. (so why do I still have it ????)
Quote:
Originally Posted by DirtyMartini
I find volume helps. Find foods that are high in volume & low in calories (salad, veggies, berries...) and try that for a while. It's helping me with my hunger a lot - I was doing high fat for a while and ALWAYS felt hungry there toward the end. And if I do more carbs, I am ALWAYS hungry as well. So I'm finding that at about the same ratio as you, eating more vegetables helps a lot. Not many calories, but it fills up my tummy so I'm not hungry.
I bought a quart of pre-cut celery for $2.49 and a tub of fat-free cream cheese at the store & keep it in the fridge at work. Interestingly enough, the fat-free cream cheese had almost twice as much protein as any of the other kinds (5g vs 3g per 2Tbsp). Weird. I'm not much of a "fat-free!" product type of person, but the higher protein content sold me. I suspect it's because they use whey to make it creamy.
Thanks DM... I do eat veggies, but I've been a little lazy the last week or 2 about getting them prepared to take to work for munching... I'm gonna check out that f/f cream cheese too, see if I can find some with protein to use as a dip (and measure it out exactly!)... The higher fat isn't keeping me from being hungry, nor is the protein... so yes - volume.
I know I'll figure this out eventually... but today was a tough day and I was just down and sad and... yeah... whiny... . Had a lovely pity-party though... sigh...
Sooooo, that is why your descriptions come in handy for peeps like me!!! Sounds REALLY hard and PAINFUL! and yet FUN all at the same time!! haha (for us masochists!)
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