Keep up the hard work. I still can't say enough about how much I admire your no sugar adherence.
Thanks!! Hopefully I can stick to it this weekend. I am going away for a girls weekend, so beer most likely is going to cross my lips, but I do have a reload day ahead, might use that for a night of fun.
OPT REMIX NUTRITION/WORKOUT 4 B
INTAKE
Calories: 1,490
Carbs: 120
Fats: 54
Protein: 128
* Hit the carbs too high today, but not too bad in calories.
A. Walking RDL w. DB 2x8 ech leg 20/20
Glute Bridge ups 2x12 BW
Walking Lunge w. Weight Hold 2x10 ech leg 15/15
Alt. Superman 2x10 ech side.
B. 2min 5.5mph
1min 6.0mph
2min 5.0mph
(5 rounds)
I need to rant. I have been measuring and weighing my food. My family told me I need to stop weighing and just eat more. Ugh...they don't even get it. Ever since I have been weighing and measuring my skin cleared up and my cholesterol dropped. Now I am cutting calories, but for fat loss, This is not a life long plan of cutting 12 wks. They are acting like I have an ED. I wish people just understood. My family overeats and is constantly struggling to lose weight and uses exercise as punishment for their eating habits. THAT is an ED. ugh not weighing food.
Hooray Beer! Some will undoubtedly cross my lips also.
As for your family, it may be that your example is putting them to shame, and it's also upsetting the accustomed order of things, so they're trying to re-establish them. Keep fighting the good fight.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hooray Beer! Some will undoubtedly cross my lips also.
As for your family, it may be that your example is putting them to shame, and it's also upsetting the accustomed order of things, so they're trying to re-establish them. Keep fighting the good fight.
Thanks. You would think, I am a therapist. I should get the whole psychoanalytical blabber about why my family is doing these things. I guess they see me as thinner than they are and they think they need to change but see that my way is too hard. Look, if you really want something its going to be a hard road until you get to your goal. I have been healthier and I want to get back there. Now that I am weighing and measuring, it seems to be the best way I have tried to get back to being healthy again.
I am definitely looking forward to some beer. I can't handle much, but one would be nice. LOL
Hang in there! Undoubtedly, your family members mean well, but they do have a way of being obnoxious about it, because you're right.... they don't get it. I'm finding the same thing with people at work, and you just have to ignore them and do what you know is right for you. Easier said than done sometimes, though... *sigh*
"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."
Hang in there! Undoubtedly, your family members mean well, but they do have a way of being obnoxious about it, because you're right.... they don't get it. I'm finding the same thing with people at work, and you just have to ignore them and do what you know is right for you. Easier said than done sometimes, though... *sigh*
Thanks Lori. I needed that. :-)
I am on vacation now, so I am making the best choices possible, but I know I am hitting at maintenance at least today and tomorrow. I am down to 134lbs (at least that was where I was yesterday before vacay). We have been hitting the gym a lot and walking. Tomorrow will be the gym and some hiking. Very excited. Still doing OPT workouts this weekend, but I am adding the extra low impact cardio to account for either a lack of movement or increase in caloric intake.
4/16/09 OPT REMIX WORKOUT 4C
* Hit about 1,400 cal yesterday
A. DB Bench Press 2x12 30/30
Alternating Incline DB Press 2x6 30/30
Push-Scap-Shrug 2x10 BW
Reverse DB Flys 2x10 20/20
B. 35min elliptical
4/17/09 OPT REMIX WORKOUT 5A
A. Lat Pull Down & Push 2x12 65/70
BB Bent Over Row 2x10 75/80
DB Curl & Shoulder Press Seated 2x10 20/20
Straight Leg Crunch 2x12 8lb Med. Ball
Side Planks 2x60sec each side
B. 35min elliptical
* On top of 4miles + of walking outside today.
* Second reload workout. I love this routine. It works my upper body like woah!
WORKOUT A. Overhead Squat w. BB 4x12 45/45/45/45
Arnold Press w. DB 4x12 1515/15/15
Reverse DB Fly 4x12 20/20/20/20
Push Ups 4x12 BW all
B. Assisted Chin Ups 4x12 66lbs of BW all
BB Bicep Curls 4x12 30/30/30/30
Tricep Push Downs 4x12 35/35/35/35
Straight Leg Crunch 4x12 10lb medicine ball
C. 36min Elliptical.
Either beach or hiking later...we will see. Time to shower.
I am beat after this weekend. I did tons of walking, ate at maintenance, but I think (I KNOW) my NEAT was waay higher than usual on Fri and Sat. Sun and Thurs not so much. I spend most of the day driving, unpacking and tired as heck.
Back to my deficit today. Today was a rest day. Feeling Good. I am at Week 4. I already lost 6lbs, might have gained some water weight over the weekend. I plan to weigh in on Weds/Thurs after I shed the bloat from a few beers this weekend.
I am thinking about adding a morning carbohydrate to my diet, I get too lightheaded without some sort of oats, just going to keep it in the caloric range. Live Well 360 has all these oatmeal recipes I want to try http://livewell360.com/2008/11/30-da...eal-challenge/. I am sure I will switch back to AM eggs when I get sick of oats again.
Wow - 6 pounds! That's great! You are an example of hard work and compliance, that's for sure.
Thanks! Its not showing on the scale due to holding water from beer & PMS, but I am positive the water will shed off and my weight will balance itself out as it always does.
* I am feeling much better with a higher complex carb intake in the AM. I blacked out last week for 5sec and my Dr. attributed it to my naturally lower blood sugar. I need to up my carbs with OPT REMIX, not even sure if I can call it OPT REMIX at this point as my macros aren't exact, but I am planning on hitting the recommended calories and following the workouts. Lets see how it goes.
WORKOUT
A. Walking RDL w. DB 2x8 ech leg 20/25
Glute Bridge ups 2x12 3/3
Walking Lunge w. Weight Hold 2x10 ech leg 15/15
Alt. Superman 2x10 ech side with 3lb DBs
B. 2min 5.6mph
1min 6.2mph
2min 5.0mph
(5 rounds)
* I absolutely love the B workouts. I have four more workouts of Phase 1. I plan to weigh and Measure myself after this Phase to see how I have come. Will be done with Phase 1 on Saturday.
I am having one of those days where I do not want to stick to this anymore. I am sick of not being able to eat what I want right now. Ugh. Its PMS talking, but all I seriously want to do is buy a stock in brownies and eat away. I also have 0 motivation to work out today. I am going to try to get there tonight.
I just think I have been in a funk from the PMS and also the Symptoms from the fat loss are wearing in. I have two Reload days in 5 days. I am looking forward to them. I just have a feeling that when I get to them, these cravings will pass. Ugh. LOL
I just need some encouragement to stick with this and not to give into the little evil voice running in my head right now.
Seriously, you're doing SO well... hang in there! There is a ton of support here and plenty of people going through the same thing that you are. It helps me so much to know that I'm not alone in the struggle! We CAN do this!
Btw, thanks so much for the oatmeal recipes! I'm definitely going to try those out... my oatmeal w/ blueberries every day is getting a bit boring!
"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."
Seriously, you're doing SO well... hang in there! There is a ton of support here and plenty of people going through the same thing that you are. It helps me so much to know that I'm not alone in the struggle! We CAN do this!
Btw, thanks so much for the oatmeal recipes! I'm definitely going to try those out... my oatmeal w/ blueberries every day is getting a bit boring!
Thanks it did help. LOL I didn't over do my calories, I just used today as an OFF Day. I did a little motivational shopping at the Vitamin Shoppe, got some Stevia and Flax Seed Oil. Now, I am ready. I bought YOHIMBE for energy. At this deficit I am getting lethargic, read somewhere this can help with the energy slump. Lets give it a go.
Those oatmeal recipes are amazing. I have had the Pumpkin Sunflower Butter Recipe, the PB&J, Carrot Cake Oats, and PB Cup Oats. Looking to trying others soon, just on a Carrot Cake Oats kick this week LOL. SOOOO GOOD! I want to try the Bacon-Cheesy Oats, I might do that on Saturday when I have time for trial and error.
OPT REMIX WORKOUT 6A A. Lat Pull Down & Push 2x12 75/80
BB Bent Over Row 2x10 75/80
DB Curl & Shoulder Press Seated 2x10 20/20
Straight Leg Crunch 2x12 10lb Med. Ball
Side Planks 2x60sec each side
B. 35min uphill walking
Weighed myself today as promised. I am up at 137. I am getting my monthly visitor on Monday and usually its a 4-5lb water weight gain. I am hoping I have a woosh. I was at 134 a wk ago, strange. No way no how I could have gained 3lbs in a week. I have been at a deficit and tracking. This must be water. Lets see where I stand next week.
OPT REMIX DAY 6C
A. Walking RDL w. DB 2x8 ech leg 25/25
Glute Bridge ups 2x12 6lb ball
Walking Lunge w. Weight Hold 2x10 ech leg 18/18
Alt. Superman 2x10 ech side. 3lb DB ech arm
B. 2.5mile outdoor run today.
OMG I haven't updated in forever. I have just been busy with life.
Did not record Saturday's Eats at all. I ran 2.5mi that day, lifted and did a 15mile bike ride + cleaning + shopping. It resulted in healthy eating up until dinner when the "workout/NEAT" caught up to me. Had an unplanned refeed day, but not even sure how much of a refeed it was if my caloric burn was def. much higher than normal.
SATURDAY 4/25/09 - OPT REMIX DAY 6B
A. DB Bench Press 2x12 32/32
Incline Alt. DB Press 2x6ech side 32/32
Reverse DB Fly 2x10 25/25
Push Ups 2x10 BW
B. 2min @ 5.5
1min @ 6.0
2min @ 5.0
(5 rounds @ 1% incline - 2.5mi)
Lots of NEAT
SUNDAY 4/26/09 - OPT REMIX DAY OFF
Calories: 1,201
Carbs: 81g
Fats: 53g
Protein: 102g
*3mile Walk/Jog with the boy & Shopping*
Two refeed days coming up with heavy lifting. I do feel pretty bloated today. Could be PMS (which is most likely the case), could be Saturday's bike ride, could be the heat, could be my sunburn making me feel bloated. Not too sure, but it sucks. Usually my water drops after a day of rest and some refeed lifting. Off to finish laundry then heros.
WORKOUT
A. Overhead Squat 4x12 45/50/50/50
Arnold Press 4x12 15/15/18/18
Rear Delt Fly 4x12 20/20/25/20
Push Ups 4x12
B. Chin Ups (Assisted) 4x12 66lbs BW all sets
BB Biceps Curl 4x12 30/30/30/30
Tricep Rope Pushdown 4x12 30/30/30/30 (MUCH HARDER THAN THE BAR ONES!!!)
C. 31min walking on tmill.
Decided to tack on a little extra cardio on workout days if my NEAT is low.
WORKOUT
A. Overhead Squat 4x12 50/50/50/50
Arnold Press 4x12 18/18/18/18
Rear Delt Fly 4x12 20/20/20/20
Push Ups 4x12
B. Chin Ups (Assisted) 4x12 66lbs BW all sets
BB Biceps Curl 4x12 30/30/30/30
Tricep Rope Pushdown 4x12 35/40/40/40
* 20 min treadmill walking
Going out to lunch tomorrow, so I won't really be packing lunch. Planning on getting a salad & I will have to figure out my pre-gym snack also. Most likely will nab a "pre-made" protein shake on the run. So sad that my refeed days are few and far between for the next 2wks. I really do love these workouts. Back to the grind.
WORKOUT
Lat Pull Down 3x12 80/80/85
Chin Up Assit 3x10 66lb of BW/ 70lb of BW / 76lb of BW
DB Standing Curl & Press 3x10 20/20/20
Straight Leg Crunch w. Weight 2x15 10/10
Side Planks 2x120s/60s/30s ech side
* Planks were supposed to be 2x120s, but I had to break down the last set into 60s and 30s. I couldn't even make it to 120s, but its something to definitely work towards.
Not even that hungry today. Strange how famished I am on refeed days and on lower cal days, I am just OK. 2 more days til pics, weigh in and measurement. Sooo excited to see the results.
INTAKE
Calories: 1,573
Carbs: 128g
Fats: 51g
Protein: 154g
* A little over my goal of 1460cal today. I will just balance it out tomorrow and take 100cal from my goal of 1670.
WORKOUT
A. Olympic Good Morning 3x12 45/55/65 (Not sure how heavy I can do these, but I think I can def. go heavier than 65 next go around).
Overhead Squat 2x10 50/55
DB Walking Lunges 2x6 ech leg 25/30
Cobra 3x12
B. Hill Intervals @ 3.4mph
2min @ 8.0 incline
1min @ 11.0 incline
2min @ 6.0 incline
(Wanted to run, but my knee was sore. Stupid barometric pressure gets me everytime.)
Off to shower than a jewelry party. I am planning to stay AWAY from the snack table and stick to water.
Those overhead squats are damn impressive! How low are you able to go with them overhead?
Below parallel, not as far down as I will like, but I am keeping the weight between 45-60lbs so I can get down as far as I can with front and reg. squats. I love and loathe these all at the same time, but they do work your whole body. It makes me crave strength workouts. I am def. looking forward to the end of OPT already and move onto some heavy loads.
* Had two small glasses of wine at the party I went to. Figured B1 and D1 have similar reps and cardio, so I will just switch out the caloric requirements for today & tomorrow. No biggie. Just wont make a habit of this.
I ran 2.5mi that day, lifted and did a 15mile bike ride + cleaning + shopping. It resulted in healthy eating up until dinner when the "workout/NEAT" caught up to me. Had an unplanned refeed day, but not even sure how much of a refeed it was if my caloric burn was def. much higher than normal. 
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