My name is Lori... I just turned 43 in June and celebrated my 13th anniversary last week. My husband and I have 3 boys (11, 9 and 7) and a 2 yo black lab. I just *celebrated* my 20th year of teaching 6th grade. (I do love my job, but I especially love my summer vacation!)
On to the relevant stuff...I'm 5'7" and my weight was 232 back when I started in January 2007. I joined a support group online, joined a gym, and hired a PT to work with me once a month. What a great combination that turned out to be!
I lost weight pretty steadily for the first year, and developed a total LOVE of exercise that I've never experienced before. I am so addicted to exercise that I get up at 4am to go to the gym before work... that's the only time I have left after I schedule in all the boys' activities! Most of my friends and family think I'm nuts for going at that hour, but I love it! Not only is it a LOT less crowded, but it's MY time, kwim? It's pretty easy to get my trainer's ear at that hour too!
Anyway.... after losing close to 70 pounds and fitting into size 10/12, I found myself starting to get a bit lax with my food choices, which is what has always happened to me anytime I start closing in on my goal... I start to "settle" for "good enough". I DO NOT want to do that this time!!! I am currently at 168.8, which is up about 6 pounds from the lowest weight I reached back in January. I have felt myself slipping into some of those bad habits again (although I am still consistent with the exercise... generally 500+ minutes per week between cardio and lifting).
In order to get myself back on track, I bought Leigh Peele's FLTS and MRM last week and have been reading like crazy. I KNOW I have developed some muscle underneath all this fat (I'm probably about 33% bf right now, although that could be way off since I haven't had it measured in awhile) and I need to get rid of this fat once and for all!!!
My diet is pretty much totally the culprit... I will own that . I went out yesterday and bought a digital scale and started tracking everything today. (I use Spark People for tracking). I'm not officially starting the program yet (most likely next week), but I wanted to get a basic idea of where I'm at for macros, just based on what I eat over the course of a few days so I can see where I need to adjust.
I have a copy of NROLW and have read it, but haven't actually done the workouts at this point b/c I have the program from my trainer, which actually incorporates a lot of the same exercises. I'm meeting with him this week to go over the FLTS and OPT plan and I'll go from there. I'm thinking that I'll switch over to Leigh's workout plan while doing OPT, but I will get my trainer to help me figure out my 1RM, etc. before I start. I'm finishing up my current program from him next week, so the timing will work out well.
So... that's all you never wanted to know about me! I have joined the Women's challenge that starts in August, and I look forward to de-lurking and getting to know all of you better!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Location: Found the Motivation. Working on Consistency.
Posts: 6,152
Welcome Lori!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Here's my current strength program. Again, I work with my trainer once a month, he goes over the program with me, and I do it 3 x per week on my own.
Dynamic Warm Up Handwalk w/ hip drop 2x5
MB Squat chop (10#) 2x10
MB Rotation 2x5 each side
MB Side Chop Rotation 2x5 each side
Core
4 point plank 1x10sec per position
Unilateral hip cross 1x5 each side
Opposite sides plank 1x15 sec each side (2x per side)
Hip cross 2x5 each side
Circuit 1
Assisted Chin Ups 3x10 @ 120#
Push Ups 3x8 @ body weight on bar L-3
Front to Back Lunge 3x5 each side @ 10#
Circuit 2
Deadlift 3x10 @ 50# (25# DBs)
DB curl & rotation press 3x5 each side @ 12#
Assisted dips 3x10 @ 120#
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
I'm not sure what to read into your comment Tom... good interesting or bad interesting?
I rest briefly between exercises (~15 sec) and a bit longer between circuits (~ 1 min).
Generally my trainer has me alternate between strength phases and endurances phases; I pretty much just leave it all up to him, as he hasn't steered me wrong yet.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Note to self: The size can be smaller than 400x400.. MUCH smaller!
My macros for today... not bad overall. Total calories 1639. I didn't really plan ahead... just wanted to kind of tweak things as I went along. In the first 3 weeks of FLTS, I'll be shooting for 40P-25F-35C and around 1513 for calories. I did OK with fats... just need to work on getting a bit more protein and fewer carbs. Guess I know where those 100 calories I need to get rid of will be coming from LOL. I didn't feel especially hungry today overall, so that's a good thing.
Did my training program this morning and felt good about my progress. Tomorrow I'm supposed to go running outside with a friend in preparation for the 10K we're doing on August 2nd. That may need to be postponed (tomorrow, I mean) if it's as humid then as it has been today. Ugh.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
5 min dynamic warm up
5 min warm up walk @ 3.5mph
3 mile jog @ 5.0mph, 1% incline for the first mile, 0% for the other two.
5 min cool down walk @3.5 mph, 2% incline
10 min Foam roller, stretching
The running felt pretty good, although as usual I struggled for the first few minutes. It's such a mental thing for me.... I have to constantly "talk to myself" in my head and push myself to keep going. I didn't feel as though I had a huge amount of energy today, so I slowed my speed to 5mph (usually I alternate between 5.3-5.5 and try to finish at 6 for the last minute or so). I'm feeling increasingly unsure about my ability to run the whole 10K on August 2nd (the farthest I've ever run is 4m), but then again, I am running with a friend, so we can help keep each other going. In the two 5K's that I've done, I've definitely found that the crowd plays a BIG part in motivation too....
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Lori Welcome to your log You'll do fine in the 10K. You know that once you're out there it is completely different than pounding away on the treadmill. You don't even get the same "I don't think I can do this" first minute. You're always pushing yourself SO hard you'll do just fine.
Okay so maybe just maybe I'll get the courage up to start my log. Maybe.
__________________
Kim. Not Kimberly, not Kimmie, and certainly not Kimbo. Just Kim. Though it was frankcassiesmom for a blink of an eye.
Lori, you're a rock star. I think you're going to love lifting heavy with NROLW and I'm looking forward to hearing more about what you think about FLTS. Keep your head down and keep working towards the 10K. You can do it!
Yay Kim and Sinead... now let's see you two set up some training logs!
Today's numbers:
Calories: 1540
43% carb
25% fat
32% protein
Notes to self:
Be more mindful of sodium... I had no clue that fat free salad dressing had so much... 350 mg in just 2 tbsp! Cottage cheese also has a lot... 459 mg in 1/2 c. Yowza. Gotta have the cc for protein, though.
Today I had BOTH a Fiber One bar and a Kashi Trail mix bar.... not a good thing. Too many carbs. I need to get more of my carbs from fruits and veggies... not enough of those today.
I probably need to rethink my breakfast of choice... although I love my Kashi cereal, it has a LOT of carbs and quite a bit of sodium too. At the very least, I need to substitute other breakfast choices (like eggs) and have the Kashi less often. Live and learn.
Definitely need to work on the ratios still, but I must say that I really wasn't that hungry today, and as long as I'm hitting the calories I'm OK with that!
I decided to screw the waiting and just dive right in to the program this week LOL.... I'll start with my strength program tomorrow! I never have been one to be patient!
Seriously, though... I'm a little apprehensive about doing the training on my own. This is a big step for me, as I've worked with my trainer for a year and a half now. We discussed it, and he wants me to give this program my full attention and effort to evaluate it properly, so we're going to stop working together for the time being. (I only work with him once a month anyway... but still.) So, although I'm kinda sad... I'm super excited to be starting this program!!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
I'll join you next week. I thought about waiting until August 4th but with a trip to Vegas looming on August 15th-17th, I figure I best get started sooner than later. I need to pick up a scale and figure out my 1RM.
Nice job on the 70lbs. That's quite an achievement.
I jumped in and started the exercise program today... here's what I did:
Cardio work
5 min dynamic warm-up
stationary bike: 40 min at level 9 on random setting, 5 min on level 6 for cool down
Thoughts on cardio:
I checked my heart rate on the bike a couple of times... the highest it was at was 127, and during cool down it was 112. I felt like I was working pretty hard, but I was reading at the time LOL. I sweat a lot, no matter how hard I'm working, so that may not be the best measure of my exertion level. According to FLTS, my MHR is 180, and 70% of that is 126. Holy crap! I guess I was right on target without realizing it! (I just did the calculation as I was typing this up... can you tell? )
I know when I did the cardio yesterday (jogging) my heart rate was well into the 150's.... ugh. I guess I should probably slow down that pace a bit, eh?
Resistance Training
Program A-1:
Wide Stance DB Deadlifts (used 20#, but may up it next time) Swiss Ball Bridge Swiss Ball Flys (thought I would do 12# but quickly realized I needed to use 10 instead.. and they were still pretty tough towards the end!) Neutral Grip Shoulder Press (stuck with the 10#... feeling it by the last couple!) Prone Supermans
Low to High Woodchops (first set was 12#.. too light. Second and third sets were 15#... still felt pretty light. May increase next time.) Planks (I thought I would have no problem here, but having them at the end of the routine made them a lot tougher. I held the first time for the full minute, 2nd time 50 sec, 3rd time 55 sec.)
Overall, the program felt very doable. We'll see how I'm feeling tomorrow!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Calories: 1465 (woohoo!)
46% Carbs
34% Protein
20% Fat
So... a little off today on the percentages, but not horribly so. It's going to be a continuing struggle to get enough protein, I think... and fewer carbs. I'll be loving the week when I get to have 50% carbs, I'll tell you that much!
I have realized that I need to PLAN AHEAD rather than try to squeeze more protein in at dinner or in the evening. I think this will be the key for me. I'm going to start plugging stuff into SparkPeople tonight and see how it works for tomorrow. If I can even get 3 days worth of meals planned out, I can alternate them pretty easily and get enough variety rather than having to plan EVERY day.
Proud moment... the family went to the car races at a local track tonight. Knowing how well I had done all day, I didn't want to blow it by eating crap @ night. I had my dinner before we went, and I resisted the urge to have even ONE french fry.... yay for me! I did bring a Kashi Trail Mix bar and a piece of gum with me just in case. I had the gum, but didn't need the bar. Yay!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Great start Lori! Protein will be a challenge for me as well. I already know it. I might have to rely on whey protein smoothies for one meal so I can get it all in. Resisted a single fry? You deserve a medal...I would cut a mofo over my fries...LOL
LOL Donna... there's no such thing as eating just ONE fry for me... so I was better off just avoiding them entirely!
So, I had my body fat tested this morning with one of those bioelectrical impendence things... I know they aren't totally accurate, but it's the best I've got available, and I wanted a starting point. Apparently I am psychic, because the bf% I guessed at in a previous post was exactly what showed up on that little screen.... Larry Bird's number. (In case you're not a Celtic's fan... that's 33% ) I think the last time I had it measured it was over 34%, so I've made a little progress.... but I'm going to make a WHOLE lot more with Leigh's program!
Today's workout:
Dynamic warm up (5 min) Resistance Training Program A2:
Step Ups (used 5 risers under the step... pretty easy) DB Face Pulls (obviously I think I'm stronger than I am LOL... but when I even TRIED to put the 15 pounders in front of my face I quickly realized that I needed to switch to a lower weight! I tried 12... nope. 10... nope. 8... managed to do the first set, barely. Did the last 2 sets with 7... still hard, but this is the weight I'll stick with for now.) Bent Over Rows (used 15# weights here... hard, but probably doable. May want to consider switching to 12 for the time being though.) Standing Bicep Curls (12# was REALLY tough... WTF?? I've used 20# on curls before, but apparently not today!! I struggled through the last set and had to stop briefly before finishing the last 2. Ugh.) Trunk Extension (kinda fun!) Side Plank (pretty proud of myself that I did these for the full min. both times, and on both sides... not sure what the value is in having the arm up, as I've always done these before with the hand on hip)
Stretching
15 min light cardio (walking at 3 mph)
Thoughts:
Not sore today really from yesterday's workout... not sure if that's a good thing. I'm ALWAYS sore from my workouts with Matt, usually for like 3 days afterwards. Gotta keep in mind, though, that the muscle growth is not what I'm looking for here.... it's fat LOSS. My ego is a little bruised maybe b/c of the lower weights, but I need to let go of that thinking and just focus on this program. It's going to work for me, I know it!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Location: Found the Motivation. Working on Consistency.
Posts: 6,152
Remember that on lower calories you aren't going to be able to necessarily handle the same amount of weight. I was moving some stuff around right after I started with Leigh and I had problems handling the 45 lb bar that normally is not a problem for me.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Thanks for the info Paula... I appreciate your insight! You know, I just need to get over the ego part and realize that the muscle building is NOT a priority right now.... the only way I'm going to SEE the muscles is to get rid of this fat!!!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Thoughts: I felt hungry a lot today... didn't end up planning out the diet yesterday as I had hoped, so that may be why the day didn't go especially well. I cooked a pizza for dh and ds for dinner, and had all I could do not to eat some. Instead... I roasted some asparagus and that did the trick... not hungry anymore!
Tomorrow the whole family is heading out to Six Flags New England in Springfield, MA. (A 3 hour drive during which I'll be re-reading FLTS, btw) My plan was to bring my own food, but in looking at the website, apparently you're not allowed to do that, or at least you can't bring it into the park. WTF? I don't care... I'm packing some stuff in my buttoned pockets for snacks at least! I'm also going to bring a cooler with water bottles... it will have to stay in the van, so hopefully we don't have to park like a mile away from the entrance! Then again... that will be a good opportunity to burn some more calories, right?
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Considering that we were traveling 6 hours total and at a theme park for the day, I don't think things were too bad! Carbs and proteins DEFINITELY out of whack... but overall calories not awful. LOTS of NEAT through walking.
Total calories: 1792
Carbs: 52%
Protein: 20%
Fats: 28%
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
I think the macros thing is something to aim for. It won't be perfect everyday. At least your calories weren't out of control. Just keep plugging away.
I think the macros thing is something to aim for. It won't be perfect everyday. At least your calories weren't out of control.
Um.. yeah, my calories were pretty good yesterday. Who would have thought that TODAY would be the day my calories would be out of control LOL?? It was supposed to be an easy, lazy kind of day... but I was freakin' HUNGRY right from the get go it seems... NOTHING was satisfying me at all. It probably didn't help that I am out of protein powder (I'll get more at the gym in the morning... my friend works there and gives me her discount) and that I hadn't gone grocery shopping to have some healthy choices around. I didn't necessarily eat bad stuff, but I had pretty annoying hunger most of the day... until I decided to grill up some veggies have them as a snack mid afternoon. That FINALLY filled me up, but by then the damage was done, and my final calorie total hit almost 2000 today... crap.
Here's the ugly truth... and yes Donna, I agree that hitting the macros is the ultimate goal, but the cal are more important. I definitely think that my hunger today was a result of the very low protein %, at least to some degree.
Totals for 7/13:
1986 calories
44% carbs
20% protein
36% fat
I took today as a rest day, although I did do 47 min of Wii fit, and a good portion of that was cardio....hula hoops and advanced step.
Tomorrow begins my first complete official week on OPT... I'm hoping for a great weigh in in the morning, and I've already planned out all of my food for tomorrow! That's a first for me, despite my best intentions! Now the trick is to stick to the plan!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Last week's weight: 168.8
This week's weight: 163.4
I am really psyched about the great loss I had this week, and it makes it that much more clear to me that I was grossly underestimating the number of calories I've been eating for the last few months. It really pisses me off that I let myself get so lazy, but what can you do? Live and learn. Overall I haven't felt all that hungry this first week, although there were a couple of days that I couldn't seem to eat enough to satisfy me. I guess that's the point of being in a deficit, huh? I do feel a lot of optimism that this program will work for me, and that's what counts.... I know that this is SUCH a mental game, and having the optimism and positive attitude will go a long way towards helping me achieve my goals. On to week 2!
Today's workout:
Dynamic Warm-up Resistance Training
Program A-1:
Wide Stance DB Deadlifts (used 25# this time and that's what I'll stick with) Swiss Ball Bridge Swiss Ball Flys (10#... still quite hard with that weight but I really don't want to go lower) Neutral Grip Shoulder Press (stuck with the 10#... left arm especially feeling it by the end of each set) Prone Supermans
Low to High Woodchops (went with 20# and that was good) Planks (50 sec, 1 min, 1 min)
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
So much for not changing the planned foods for today... I ended up completely changing dinner, but the macros still came out reasonably OK.
Calories: 1564
40% carbs
37% protein
23% fat
I need to find more to do to occupy my time... I feel like I spent wayyyy too much time thinking about food today. It's that whole "you want what you can't have" mentality, kwim? Sucks. Tomorrow I need to spend more time out of the house before I inhale something I shouldn't be bothering with. I know... I need to get ALL the crap out of the house, or at least out of sight. Ask me WHY I bought a freakin' clear container to put the kids' snacks in... brilliant, huh? Duh.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Your doing so well. Hang in there. Congrats on the 5lb loss. It seems like Leigh's program is really working for you. I have enjoyed reading your log. It seems that you and I have a lot in common when it comes to planning and having to talk to yourself. It's all in my head for me too.
I'm rooting for you. Keep up the great work. 20 lbs. will be gone in no time.
Location: Found the Motivation. Working on Consistency.
Posts: 6,152
Way to go on the five lb loss.
Honestly, if you have to worry about calories or worry about Macros, worry about the calories. If carbing it up is the difference between cheating and not cheating then stick to the calories. because if you go for calories, you're still meeting calories in vs. calories out. And as long as your intake is less than your output, you are golden!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
This morning I weighed in at 162.8... which matches my lowest weight before I started gaining in January! Woohoo! It's all downhill from here (well, not really... but you know what I mean!)
Today's workout: Dynamic warm up (5 min) Resistance Training Program A2:
Step Ups (not sure if I'm supposed to 5 each leg, or 10 each leg, so I did 10) DB Face Pulls (7#) Bent Over Rows (stuck w/ the 15# weights and did OK) Standing Bicep Curls (12# was still tough... but I'm going to stick with this weight and struggle through them if I have to.) Trunk Extension (kinda fun!) Side Plank (managed the full minute on both sides again...)
Stretching/Foam roller
20 min cardio (walking at 3.7-4.0 mph)
I've got a cardio tennis class tonight, so I didn't do the full cardio workout this morning, but I'm running tomorrow anyway.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Committed to the endeavor....
(I do love my job, but I especially love my summer vacation!) 
. I went out yesterday and bought a digital scale and started tracking everything today. (I use Spark People for tracking). I'm not officially starting the program yet (most likely next week), but I wanted to get a basic idea of where I'm at for macros, just based on what I eat over the course of a few days so I can see where I need to adjust. 
I have joined the Women's challenge that starts in August, and I look forward to de-lurking and getting to know all of you better!
Linear Mode
