I didn't exactly do well over the weekend. Mostly good, then I got super tired AND still had work to do. A bad combo, leading to over eating the healthy stuff.
I've been looking for a full body routine that won't wear me the heck out over time. A friend gave me a link to a routine that looked like the exercises are pretty good, but seem to be put together in a weird manner and rep scheme.
__________________ 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
I've been looking for a full body routine that won't wear me the heck out over time. A friend gave me a link to a routine that looked like the exercises are pretty good, but seem to be put together in a weird manner and rep scheme.
Some people might do fine on that for a while, but your mention of not getting worn out tells me that you're probably not one of them. Do you get worn out easily? That's an awful lot of stuff to be doing. Lot's of overlap and little core work. Too much LEG on day 1 for a fat loss routine. Get ready to die.
I hope you're not doing intervals on top of all that.
What's the overall plan for the diet and exercise, because the deficit takes care of the weight loss, the workout just needs to be enough to keep the muscle you have. This looks more like a general get stronger and bigger routine that the young high school bros at my gym should be doing.
Although it's a bit early to tell just yet, I think I'm getting good progress with a shorter 3x5 routine I'm on now. It challenges me, but doesn't deplete me to the point of having a raging appetite to recover from it. Something to consider.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Some people might do fine on that for a while, but your mention of not getting worn out tells me that you're probably not one of them. Do you get worn out easily? That's an awful lot of stuff to be doing. Lot's of overlap and little core work. Too much LEG on day 1 for a fat loss routine. Get ready to die.
I hope you're not doing intervals on top of all that.
What's the overall plan for the diet and exercise, because the deficit takes care of the weight loss, the workout just needs to be enough to keep the muscle you have. This looks more like a general get stronger and bigger routine that the young high school bros at my gym should be doing.
Roland:
Me do intervals??? Not unless I want to kill myself.
As for that routine, I got pointed to a thread over on the 02 site that pretty much discussed the routine in question and everyone pretty much said it was bad Juju. In the thread, Matt had posted something about what a basic workout should look like. So that being said this is what I came up with (I really want to learn how to put my own stuff together - I might not have done a great job at this, but I'm open to suggestions).
Day 1
A) Squat 5x5
B1) Incline DB Press 5x5
B2) 1 Arm DB Row 5x5
C1) Lat Raise 3x10
C2) Hip Extension 3x10
Day 2
A) Conventional Deadlift 5x5
B1) Pushups (max X 5)
B2) DB Step Ups 5x5
C1) Pullover 3x10
C2) YTWLs 3x10
What I'm looking to do at this point is get back to where I was two years ago in terms of my consistency but I also want fat loss. I was consistent on food and diet. I ate about 2000 calories day and I was moving three days a week lifting. I wasn't losing a lot of weight, but I was losing inches and I felt good.
I can't do Cosgrove. While his programs are challenging, they put me straight into a nose drive. So I'm following the idea of letting the activity be guide for the food and doing a 10 day cycle
Calorie Levels/Grams for Macros - Based on Exercise activity for any given day
Lifting Days - 2000 Calories (170 G P/60 G F/190 G C)
Aerobic Days - 1750 Calories (170 G P/60 G F/150 G C)
Rest Days - 1500 Calories (160 G P/40 G F/125 G C)
10 Day Training Cycle
Day 1- Lift
Day 2 - Aerobic Activity
Day 3- REST/ Recovery Work
Day 4- Lift
Day 5- Aerobic Activity/ Mobility Work
Day 6- REST/ Mobility Work
Day 7- Lift
Day 8- Aerobic Activity/ Mobility Work
Day 9- Lift
Day 10- REST/ Mobility Work
__________________ 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
Awesome. I think it's excellent except for the pullovers. How about a vertical pull, like a chinup, pullup, or lat pulldown instead? Pullovers are more of a chest exercise and can give a good stretch, but aren't a good sub for a vertical pull.
Hmmmm I'm going to be working out at home. I'll have to rig something up for Chins.
__________________ 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
__________________ 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
So I just now saw this thread! Pretty duh... Anyway, I had some goals for December, so I wanna post too!!!
1. Continue with fat loss until Christmas Week (12/22)--I went from 125 on weigh-in day to 122.8 as of today. Only a couple of pounds, but they are getting harder at this point!
2. Maintenance for the last week of December. Thanks to a couple of you who have helped me out with some questions, I feel much better prepared to add about 200 calories a day, see a water weight gain and not freak out!
3. Enjoy holiday food without binging or overdoing it. Had two different occasions where I ate a few cookies/some fudge and while it was more than I had planned, it was within the realms of moderation for the holiday season! So far, so good.
4. Rest week the end of December. This will be great for that last week (Wed-Wed is my plan to take off from lifting). I'm a little overdue for some time off, but with family visiting and busyness at work, not going to the gym will be great that week.
5. Start Maximum Strength after rest week. Very excited!!
My next goal is to get rid of the rest of the cookies! I managed to get each of the people here today to take a plate home and we're definitely almost out now. One woman brought a jar of homemade honey-roasted almonds. I took one (delish) and then made my mother take it away. It's probably a bad thing but it's going to the 13-yr old kid across the street (assuming his parents don't object).
Feeling like an oompah loompah this morning. skewed day in terms of food. At least I got a good walk in last night in Downtown Houston. Today I lift!
__________________ 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
I hope everyone had a very merry christmas. I'm glad all the goodies are gone from my house and the homes of the people I know!
__________________ 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
Last of the cookies GONE as of last night (I actually threw out the few scragglers that weren't anyone's favorite). Weight is at maintenance level (aka 3# above my lowest but holding steady). BACK on plan with food as of yesterday (whew!)... I know New Year's Eve will be off plan, but then it's 100% BACK TO BUSINESS!!!
At least my workouts (so far) have all been on plan.
Weight is on the way back down as of this morning. I'll probably end up right where I started for December which is okay.
__________________ 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 is one slippery slope we're on - at least for me. I hit my goal weight of 110 lbs on Christmas Eve. I decided to start my "cheat day" #3 on Christmas Eve night rather than waiting until Christmas Day. Well, 5 days of eating everything in sight, being sick with a sinus infection and not working out once during that time has put me up 8+ lbs and feeling lousy. We were out of town 2 days and I realize that I have no self control when I'm away from home.
I know what I have to do to get back on track but I just wish the pendulum didn't swing so far to the out of control side. I feel weak and sluggish and disappointed in myself. I had considered not participating in the challenge because I don't have much weight to lose but I realize how much I need the support and accountability I get here.
I'm back on track food wise today and I have a workout scheduled this afternoon. I hope I can get my mojo back quickly.
One good thing, I got my GoWear Fit for Christmas! I'm anxious to see what it shows for my workout today.
One change I've made this time out is that if I get hungry, I'm grabbing fruits and veggies before I grab anything else. While I know it can be done, it's pretty damn hard to overeat on those things.
__________________ 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 is one slippery slope we're on - at least for me. I hit my goal weight of 110 lbs on Christmas Eve. I decided to start my "cheat day" #3 on Christmas Eve night rather than waiting until Christmas Day. Well, 5 days of eating everything in sight, being sick with a sinus infection and not working out once during that time has put me up 8+ lbs and feeling lousy. We were out of town 2 days and I realize that I have no self control when I'm away from home.
I know what I have to do to get back on track but I just wish the pendulum didn't swing so far to the out of control side. I feel weak and sluggish and disappointed in myself. I had considered not participating in the challenge because I don't have much weight to lose but I realize how much I need the support and accountability I get here.
I'm back on track food wise today and I have a workout scheduled this afternoon. I hope I can get my mojo back quickly.
One good thing, I got my GoWear Fit for Christmas! I'm anxious to see what it shows for my workout today.
Chloe, I can identify. I also hit a new low and then started a planned rest week and "Refeed"--or at least maintenance calories, but it ended up being a free for all. I'm also up 8#, but yesterday and today have been much better, and I'm not so freaked out because I know I can get back on track. My first workout isn't until Jan 1 or 2, because I actually did plan a rest week. Anyway, you'll get your mojo back!!!
Chloe - you're not alone at all. I'm up a couple pounds and have had plenty of moments (which can = days) of feeling totally out of control and hungry and making bad choices... sigh... I'm sure it'll be painfully obvious in my bikini pics later this week. Bleh. But - onward to stronger, healthier and HOTTER in 2009!!!
Hey, ladies I'm right there with you. I probably gained 8 lbs. but I'm staying off the scale until Monday morning. My pants are tighter but I have continued my workouts so maybe one of those pounds isn't fat. Let's call it 'accidental bulk' season. I did this last year...gained 8 lbs. but I didn't lose it all until I did WSFL in June! The scary thing is that I was a lot more in control last year at this time. That's not happening this time, hence I'm starting the challenge with WSFL. Yep, really looking forward to those bikini pics on Sunday.
For the last month, I've been in a 5lb flux. There seems to be no pattern to it, just up and down 5lbs. I'm not looking forward to the pics Sunday night either, but, dangit, I'm going to do them.
I'm working on regaining my motivation. I went good and strong for 10 month straight (Feb-Nov), and then just dropped. A mystery illness didn't help; but still, I need to get back in the swing of things! I'm hoping that the challenge, along with the changes in workouts I've decided to make, help. Something's got to give.
I fell off the wagon the day my neighbor gave me the homemade caramel. Then mu husband gave me a bunch of candy for xmas, then I went out of town, plus I have been sick for a week. I have put on a few extra pounds, but I'm going to try to de-bloat myself between now and the start of the challenge, and then work on it. I completed four weeks of Power Training, but now it's been a week since I worked out. I'm thinking of starting over with a different schedule since I got a SwimP3 player for xmas and I want to add more days of swimming.
I decided I needed more structure. I'd been iffy in November and a little out of control in December, so I started OPT on Sunday. It will give me a little more structure, although I'll admit I'm still thinking of making one change (but will hold off for a bit on that). I'm back to just within 3 pounds of my previous low, so the damage was minimal. However, this is not the time for me to slack off!
it's been an up and down month for me, but as of today, i am down 8 pounds for the month with a new low of 208! probably be up a bit tomorrow with new year's pizza and hot fudge sundaes, but i am pretty happy!
Well, it's officially January, so time to close out this thread.
It was certainly a rocky December for me. Basically didn't eat but a handful of meals at home; most of my meals were on the run or at the hospital. Not a good combination. My weight fluctuated wildly this month: from my all-time low (which was WAY weird to see on the scale!) to my 5 or 6 month high! Just crazy stuff. Will be eating traditional New Year's Day dinner today, which I am cooking and taking to the hospital for my family. Tomorrow, I will begin to cleanse my body from all sugar and carbs and jump-start this new year. I suspect that my weight will be WAY down when I compare my starting challenge weight to my first month weigh-in in February. I just need to get back to my routine and all will be good.
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