I decided to start a new training log, since joining the women's challenge.
My goals are pretty simple:
I want to be comfortable in my own skin. That means, I want to put on a pair of pants, jeans, or shorts without cringing.
I want to firm up my body, esp my legs and butt.
I want people to comment that I have lost weight and tightened up. I was to feel good about my body
I am following a modified version of OPT.
Caloric intake, 35% deficit, brings me to about 1500 calories per day.
I need to go to bed, so I will post more later.......
Good morning. I am going to try and post as much as possible, but of course sometimes its hard with all my responsibilities. I have been really sloppy with my eating these past few days, not measuring and overeating. I know I start Monday officially on the challenge, but today through Sunday, I want to clean things up. I hate waiting until Monday b/c I end up overeating and feeling like crap until then, so I am going to clean it up now!
This weekend is going to be a challenge because we have Group Ride training and I dont know how much exercise we are going to be doing. What I may do is for every extra hour exercise, add a workout shake to my meals, about 200 calories.
Today I woke up, not hungry due to overeating last night. The good news it, the foods were clean, so I consider it a refeed and not a binge. I like using my satiety as my gauge. If I am hungry, its a deficit. If I am comfortable full,, its maintenence. Stuffed equals surplus. So last night I was comfortablly full, so even though I didnt count calories, I presume I was just eating at maintence.
I am going to skip breakfast today, since I am so full, go teach my two classes this morning, and have a PWO shake.
Training today: 30 minutes spin class, 60 minutes Group Power class
PWO: 2 scoops whey, 1/2 banana
12pm: oatmeal eggbeater omelet and blueberries
3pm: salad with tuna, flaxseed oil
6pm: grilled chicken salad, veggies, flaxseed oil
9pm: cottage cheese
Last edited by Lost Dog : 08-01-2008 at 07:48 AM.
Reason: there was a bad smiley, reakin havoc
This weekend is going to be a challenge because we have Group Ride training and I dont know how much exercise we are going to be doing. What I may do is for every extra hour exercise, add a workout shake to my meals, about 200 calories.
Well, I am starting the challenge officially tomorrow. There was NO WAY I was going to start this weekend after the training Ive been through. I am exhausted. And its not so much the exercise as its having a 10 month, a hubby who needs alot of attention, coming home after 3 hours on the bike and getting the baby passed to me, doing laundry, making food. I am tired.
I have come to realize the only way I am going to get to my goals is if I reduce the amount of classes I teach per week. If I want to do cardio, I can go to someone else's class at my leisure, but 8 classes/week is very exhausting, esp when trying to eat at a deficit.
When I feel stressed and tired, I binge eat, like I did tonight. It hasnt been happening very much, but today I was pushed to a point where I needed food for comfort and for energy. I am sure I will regret it tomorrow morning, but I know my limits, and I definitely need to relax or I will break soon.
Anyway, this week;s teaching schedule:
Monday: morning spin class, Group Power, evening spin class (I am subbing for another girl)
Tues: Spin
Wed; OFF!!
Thurs: Spin
Fri: Group Power
Sat: Spin
Well, in addition I want to keep things simple, which explains the 1600 cals per day for about a month to see if that gets me down. I just want to see my weight around 125lbs and bodyfat around 18-19%. I will be happy there.
I also decided I am going to take a rest week, so that means during that week, cals will be around 1450 and I will get subs for all my classes. During this time I will do yoga and use the free time to plan my daughters's birthday party.
I need some inspiration. So far 3 days into the challenge adn I havent been true to my intake. This is the reason I always feel like I am on a "diet". Like Leigh says, get it and be done with it. I dont know why I am having so much trouble.
Monday it was 1550, not bad
Tues; 1700
Wed: 2050!! Whoa, that is close to maintenence.
I think I just need to remind myself that this is temporary. Get in and get out. Instead, I drag it out and never reach my goals and then just get frustrated!
Its so easy to mess up. Story of my life.
So in that respect, I decided to write up my plan to show myself that this is not forever.
weeks 1-3
cardio spinning classes 4 times a week
weights Group Power 2X a week
weights OPT 1-2 times a week
other yoga 1X a week
diet 1450-1600 calories 35% deficit 40p/35c/25f
week 4: rest week
cardio spinning classes(off the bike) 3 times a week
weights none
diet 1300 calories 40% deficit 50p/30c/20f
weeks 5-8
cardio spinning intervals 4 times a week
weights Group Power 1X a week
weights OPT 1-2X a week
other yoga 1X a week
diet 1500-1700 calories 30% deficit 35p/40c/25f
That is 8 weeks. I wont go on past that until I see my results.
The reason for the caloric float is due to the fact that my activity changes based on how many classes I had to teach. The higher intake is for the higher activity, lower intake for lower activity.
Its only about 5lbs darn it! After this I want to focus on muscle gain.
I hear ya' Mandy... some days I wonder why I blow it and drag this out even longer... I can't remember NOT being on some kind of restrictive diet in the last 10 years...
I'm doing better with the focus on fat loss, but like you, I want get it done so I can build some MUSCLES!!!!
I decided to make my recovery week #5. I am taking a few days off to prepare for my baby's first birthday.
So August 3-7 will be my days off. And I better be really good that day too considering all teh food !!!
Keeping a log and/or joining a group check-in/challenge has really helped me in the past stay accountable. Don't get discouraged! The people here are great at supporting all efforts! Don't beat yourself up too much if you don't meet your goals occasionally - just move on and do your best!
Congrats on your baby's first birthday. My daughter just turned one, too. I can't believe how fast it went by! What kind of party are you planning?
I havent decided what kind of party yet. Not sure of a theme. I wanted to do Lady bugs (her name is Layla, Laylabug) but its hard to find.
We are ordering Greek food, YUM!
This week was not so good. Today is another day, and another week coming. I want to go 3 weeks before taking a recovery. If I follow my correct caloric requirements, I can lose 3lbs. I really think I can.
momentum is good - hope it makes for a great week!
not sure when the party is, but you might want to check out oriental trading - they have a ton of stuff at pretty decent prices. or if you're a diy-er, you might want to check out making friends or family fun. i did a quick search for ladybug at all three sites and found a ton of stuff including a ladybug cake, party set, and several craft projects. with four kiddos myself, i've really gotten my mileage from these sites.
Ok I am back. I seriously need to get my ass in here and regularly summarize my day. I think I need to bookmark this page, as I always get lost in the forum.
I also have a hard time with time management. The good news is, I decided I am not pursuing my teacher's license until after I have another kid and they are both in school. There is no point, I dont plan on teaching right now. This gives me free time to focus on me and my baby.
I also am changing up my plan, as the deficit was making me lose lbm. I NEED to lift. My body has a tendancy to be "flabby skinny", even when I lose weight.
So for me, looks like calorie cycling may be the way to go. And right now, I am comitted to doing NROLW for the next 6 months. Eats will be higher on workout days and lower on cardio days, but I am trying really hard to limit how many times I do cardio each week. I teach spinning, so its all a matter of delegating my classes to others
I binge ate yesterday. Ate 5 of my hubby's Go Kashi cookies.
Why did I do that? DO I hate myself? I think Ive got some emotional issues Ive got to deal with, long story short, my brother has severe depression, he moved down to be closer to us, and his problems are spilling out onto me and bringing me down. I seriously need to set boundaries and I need to be selfish about it too. His problems should NOT become mine.
I also have been spinning my wheels trying to figure what I want to do. Dieting without any serious lifting was turning me in to a wiggly jello skinner version of me. I dont want that! I wish I could just hire a PT, but we cant afford that right now as I am a SAHM. The best I can do is rely on you guys to give me direction.
Looks like caloric cycling is the way to go. I seriously need to reduce how many spin classes I teach per week and focus on my muscles! I was doing really well and then I got impatient.
So I am going to be a month behind in this challenge, but Im sure there will be future challenges. I am NOT GIVING UP.
Ok all you cardio haters, today we are launching a new indoor cycle program at the gym and I have to be there to teach and represent. Its a special occasion, and yes, it conflicts with my recomp goals. Killing cardio is a WIP for me.
Don't give up!!!! Stress and emotions make a huge difference in how I take care of myself.... (hell, I"m still smoking ewww I know I know). I can only take on so much at a time. I make sure I go to my therapist when I'm supposed to and have outlets for venting, even if it seems like mundane things. Anyway, until I had more of a handle on my emotional state I wasn't ab;e to make any real effective progress...Being a mom and wife are super important; but make sure you take care of you, physically, emotionally, and spiritually, otherwise, you will have difficulty being the best you can be in your other roles... Best wishes!
well, this is the start of week 2 on NROLW. The first week went well, but it was boring as this is my second time doing it. I have a new workout buddy who is doing the program with me as well. She too wants to change her body comp, she is skinny fat.
Last week I did 3 days of weights and 1 day of Group Power. This week I may only get 2 days of weights due to holiday and baby's birthday on Saturday. I may squeeze one in the garage this week. I ate maintenence cals to jumpstart my metabolism after a month of attempting deficit eating. I have gained about 3lbs, which I expected, plus I am PMSing too. I am so bloated.
I plan to go ahead and do the entire program for 6 months. I dont expect to lose much weight, as eats are going to be following the program.
Basically:
1600 calories on cardio only or off days
1800 on workout days.
This week I am off the eating plan. We have guests and my daughter's first birthday is on Saturday. Eats are clean, just not tracking. Will be back to normal on Sunday.
I am stressed out. Aside from baby being sick again and getting sent home from childcare due to her runny nose, Ive got guests all over the house, my house is a pig sty and my routine is off. neverthless, I am not eating too well. Trying to eat quickly and I am eating processed stuff and eating too much. Plus Ive already gained 5lbs.
I cant wait until guests leave and I am back to my routine again! I dont know why I get so thrown off my routine so easily.
Sorry for the stress Mandy. Just remember, "this too shall pass." Don't worry about it. Soon you will be able to get back on track and with some clean eating you will quickly lose the extra 5 pounds. I hope your baby is feeling better. I know how stressful it is when your kids are sick. It sounds like you need to sit back and try to relax.
Take care,
Jen
Mandy's women's challenge log
Best wishes!
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