This week has been crazy. Next week I'm wrapping up Stage 2 in NROLW. Met with a trainer to get some feedback on my squatting and DL'ing technique. He was very helpful with squatting. I am having trouble with tucking my butt under and he helped me get a feel for the proper movement pattern.
Had my body fat done and I'm up in lean mass by 2 pounds, but there is a water retention component included. My body fat was up .5lb, which in the big scheme of things is OK.
After hanging out with some running friends over the weekend, we decided to race a 5k together this winter. Ha, it seemed like a good idea at the time, but I was drinking My judgment was a little bit clouded. But, I'm going to up my running (and food) to three times a week. But if I'm not recovering for my lifting, I'll back out of the race. I'd rather stick to the original plan of building some muscle. My friends will understand, no big deal.
Agreements made under the influence can't be enforced.
Congrats on being up 2 pounds on your lean mass. That's something I'll have to worry about down the line. At the moment I'm just making sure there's more fat than muscle coming off.
Agreements made under the influence can't be enforced.
Running on sore legs hasn't been very fun. As much as I like the comaraderie of the 5k's, I decided not to train for speed right now. I can't do both well. If I still the race, it'll just be for fun.
Quote:
Congrats on being up 2 pounds on your lean mass. That's something I'll have to worry about down the line. At the moment I'm just making sure there's more fat than muscle coming off.
Had my body fat done and I'm up in lean mass by 2 pounds, but there is a water retention component included. My body fat was up .5lb, which in the big scheme of things is OK.
YAY ! (on making gains in LBM)
LOL to Anne on agreements made under the influence be unenforceable--I totally agree with that.
Walking on sore legs is hard enough, running on sore legs is torture . Doing the race for fun sounds like a great idea to me.
Thank you guys. I am excited about making progress. I have put on another pound since the bf measurement tho and I am concerned about trending too much in the fat gain direction. Looking over my food totals for the week, my calories are at a 5% surplus, but my fat grams are high at 75 grams per day. I have the perception it's not ideal to eat higher fat while at a surplus because the body converts dietary fat to body fat easily.
So this week I am really going to concentrate on getting my protein back up. It was 135g per day last week and I want to shoot for 180g, based on Lyle's 1.5g/bw. Almost all of my protein has to come from whole food sources (milk proteins give me GI problems), which presents some challenges.
My legs feel good today. I still will do some social running with friends but all very casual and just enough to keep up my endurance.
Chloe, I take the melatonin every night. I was taking at 3 hours before bedtime. But it occurred to me this morning when I woke up at 3am (again), I should probably take it just an hour before bedtime. Hope it helps you!!
late congrats on the chin-up! funny how the family fails to appreciate such things!!
almost all of my protein (i aim for 150g/day) comes from chicken breasts. i bake up a bunch once a week so that they're always there. have i mentioned how tired i am of chicken breasts?! lol i like tuna too, but the sodium is so much higher and i don't love it straight from the can, but since i am limiting fats, there aren't a lot of options. i generally mix it up with cottage cheese (which doesn't help you any!) and eat it on a salad with a few pickles thrown into the mix.
would love to see what you are eating to get those protein levels if you care to share.
Hi Bytsi and Karen! Luckily I like eggs and they don't give me any problems, so I get a lot of protein there. I have been eating high protein for years, so 135g isn't too hard. But the jump up to 1.5g/bw is hard.
Karen, I eat a lot of ground turkey breast, yawn! I can precook it and mix it with rice for carb days or just make a sauce for lower carb days. I carb cycle and eat fattier meats like pork tenderloin and salmon on low carb days. But that doesn't help you if you are limiting fats! I am completely jealous about eating cottage cheese I used to mix tuna and cottage cheese too...it's good!
This is what I made for lunch. I don't know if the low carb ketchup is PSMF friendly though:
Turkey Sloppy Joes
20 ounces turkey breast, ground
1 cup low carb ketchup
¼ cup sweet pickle relish
1 teaspoon worcestershire
½ teaspoon emeril's essence
½ teaspoon garlic powder
¼ teaspoon celery salt
Brown turkey in saute pan. Add ketchup and spices.
Low Carb Ketchup (watch for add HFCS in the tomato sauce)
6 ouncecan tomato paste
8 ouncecan tomato sauce *
¼ cup plus 3 tablespoons white vinegar
3 tablespoons granular Splenda or equivalent liquid Splenda
¼ teaspoon onion powder
½-1 teaspoon salt
1/16 teaspoon allspice
1/16 teaspoon ground cloves
1/16 teaspoon cinnamon
1/16 teaspoon garlic powder
Mix all of the ingredients well. Keep refrigerated.
Here's an easy way to make salmon (if it's not too much fat?) You can use PB2 in place of miso paste...more of a thin sauce than glaze though.
Miso Glazed Salmon (Cooking Light)
¼ cup packed brown sugar
2 tablespoons low-sodium soy sauce
2 tablespoons hot water
2 tablespoons miso (soybean paste)
4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray
1 tablespoon chopped fresh chives
Preheat broiler.
Combine first 4 ingredients, stirring with a whisk. Arrange fish in a shallow baking dish coated with cooking spray. Spoon miso mixture evenly over fish.
Broil 10 minutes or until fish flakes easily when tested with a fork, basting twice with miso mixture. Sprinkle with chives.
Christine, I know I read this before now and forgot to say that's a great plank time at all, but it's a really great plank time for the kind you're doing. When I try that it's hard to make even 30-40 seconds.
Hi CeeBee, your workouts are looking great! Congrats on the chinup and the lean body mass gain. That's great!
Thanks Celeste! I went to White House Black Market today and while trying on some pants, I noticed my booty was looking rounder than ever. Not sure what I think yet
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Originally Posted by Karen411
Christine, I know I read this before now and forgot to say that's a great plank time at all, but it's a really great plank time for the kind you're doing. When I try that it's hard to make even 30-40 seconds.
Thank you Karen! Those planks on the ball are a bitch, aren't they? I need to attempt the 3 point version. I will probably fall off the ball but it won't be the first time I've embarrassed myself at the gym.
Wow, this stage flew by! I was pressed for time today and did this workout in about 35 minutes, as little rest as possible.
Deadlifts
1 x 12, 45 w/u
2 x 10, 85, 100
Alternating sets:
BSS
2 x 10, 15's
CG Lat P/D
2 x 10, 85
Forward Reach Lunge, foot on box
2 x 10. 25's
Prone Cuban Snatch
2 x 10, 8's
Those 8's still are heavy on the snatch. My sweaty knees kept sliding on the vinyl seat of the incline bench, so I sounded like a had a terrible case of gas Too rushed to adjust the angle of the seat, so the old guys around me just had to wonder!
Swiss ball crunches
2 x 10, 14MB, 10MB
Lying double leg lifts
2 x 10, 10 second each
for those leg "lifts", I don't know the proper name, but I laid on my back, started with my legs in air in a pike position and lowered my to a ten count while maintaining a flat back. So at the end, my feet was only a couple of inches off the floor. Subbed these for reverse crunches
Blew off the side crunches and cobras due to the time factor.
for those leg "lifts", I don't know the proper name, but I laid on my back, started with my legs in air in a pike position and lowered my to a ten count while maintaining a flat back. So at the end, my feet was only a couple of inches off the floor. Subbed these for reverse crunches
I am excited about starting the next stage!
I did leg things similar to what you described today in my workout too, only I laid on a bench. I saw them called leg extensions someplace, but can't remember where. Either way, I thought that they were really hard!
Great workout and congrats on finishing up stage 2!
Congrats on your LBM gain and on finishing Stage 2. Although, crap, I was planning of finishing right behind you but, noooo, I've been set back six weeks. Damn it! LOL. Good job and have fun with the next stage. Stage 3 is as far as I've gotten with the program and I never got to finish the first time.
I did leg things similar to what you described today in my workout too, only I laid on a bench. I saw them called leg extensions someplace, but can't remember where. Either way, I thought that they were really hard!
Great workout and congrats on finishing up stage 2!
Thanks Christina! You get your brace off today, right? Good for you!
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Originally Posted by Celestialmom
Congrats on finishing Stage 2!
Thanks Celeste!
Quote:
Originally Posted by msmogreen
Congrats on your LBM gain and on finishing Stage 2. Although, crap, I was planning of finishing right behind you but, noooo, I've been set back six weeks. Damn it! LOL. Good job and have fun with the next stage. Stage 3 is as far as I've gotten with the program and I never got to finish the first time.
You'll be right back in there, probably stronger than ever. I started Stage 3 this morning, way too fun!
I did leg things similar to what you described today in my workout too, only I laid on a bench. I saw them called leg extensions someplace, but can't remember where. Either way, I thought that they were really hard!
Great workout and congrats on finishing up stage 2!
Thanks Christina! You get your brace off today, right? Good for you!
Quote:
Originally Posted by Celestialmom
Congrats on finishing Stage 2!
Thanks Celeste!
Quote:
Originally Posted by msmogreen
Congrats on your LBM gain and on finishing Stage 2. Although, crap, I was planning of finishing right behind you but, noooo, I've been set back six weeks. Damn it! LOL. Good job and have fun with the next stage. Stage 3 is as far as I've gotten with the program and I never got to finish the first time.
You'll be right back in there, probably stronger than ever, knowing you. I started Stage 3 this morning, way too fun!
Best stage yet. From the reading I've done here, I see not everyone liked the Workout B of this stage. But Workout A is awesome. Did this in two parts, started at gym at 5:30 and had to finish the BWM at home b/c of family scheduling. Started off sore from sprinting yesterday
One armed db snatch
2 x 6, 25
1 x 5, 30
Alternating sets: DB single leg RDL
3 x 6, 20, 25, 25 BB bent over row
3 x 6, 76
DB single arm OH squat
1 x 6, 10 overhead, 20 low
2 x 6, 8 overhead, 15 low T push ups, subbed
3 x 6, 8lb db's
Swiss ball plank, feet on bench
3 x 90 Reverse cable chop
3 x 6, 40lbs, 50 lbs
~drove home from gym and did BWM @ home about 15 minutes later~
Thanks Celeste! I went to White House Black Market today and while trying on some pants, I noticed my booty was looking rounder than ever. Not sure what I think yet
I was noticing the same thing on myself! I like it! In fact, the other day I wore a thong with my tight workout pants and in the past I would never have done that for fear there was a bulge or something unsightly that would be magnified by that tight lycra. But, I gotta admit, it looked damn good! So, enjoy the new roundness.
Christine - thanks for stopping by!
And - I can second every word about cuban snatches. I don't think I ever got any further than 5#-ers and they were heee-aaa-vy!
Those 8's still are heavy on the snatch. My sweaty knees kept sliding on the vinyl seat of the incline bench, so I sounded like a had a terrible case of gas Too rushed to adjust the angle of the seat, so the old guys around me just had to wonder!
I managed 10lbs in Stage 2 (which was a struggle). I don't know why, but when they came back in Stage 4 they just seemed easier. So there's always hope.
My judgment was a little bit clouded. But, I'm going to up my running (and food) to three times a week. But if I'm not recovering for my lifting, I'll back out of the race. I'd rather stick to the original plan of building some muscle. My friends will understand, no big deal.
! (on making gains in LBM)
. Doing the race for fun sounds like a great idea to me.
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