Just wanted to get a log started for the new challenge. I just bought FLTS on Sunday, finished it up today, and tried to work up a few meal plans. For some reason the macros are really hard to hit but I'm sure I'll figure it out. My husband is also working on the workouts to replace some of the exercises with others that hit the same body parts. I *loathe* the swiss ball and was totally bummed to see it as part of so many of the exercises.
It's very cool to see so many people with similar stats to me and all the progress that has been made. Totally inspirational and I think it will help me to be successful. I have SO many cute clothes that are small and I can't wait to get back in them. GO ME!
Here are the goals and stats I posted in the pic thread:
Goals
1. Take lunch to work every day. This is hard for me and it completely jacks me up if I slack. I did 100% between Oct 6 and Dec 19. We go back this week and I am ready. I think it's a habit now.
2. Drink water. It's just hard for me and needs to be a goal.
3. Average loss of 1lb per week for 1st round of OPT. That's 12 weeks so 12 lbs.
Stats
Height: 60.5"
Weight: 168lbs
Chest (above): 38"
Chest (below): 35"
R Bicep: 13"
L Bicep: 13"
Waist: 36"
Navel: 41"
Hips: 46"
R Thigh: 26.5"
L Thigh: 27"
R Calf: 15.5"
L Calf: 15.5"
I'm so excited! Halfway through 1 week of implementing and and eating at OPT levels, the scale has moved DOWN for the first time in almost 6 weeks. Just a tiny bit, but enough to convince me that I did the right thing in switching plans after watching the scale go up or stay the same for almost 6 weeks. I only ended up cutting about 200 calories a day from where I was, and still have plenty of energy to do the workouts.
Haven't had time to log the workouts here, it's back to school week for me (I'm a teacher) and things have been crazy.
Today was a slightly modified version of workout A1:
sumo deadlifts 10 x 3 (65lbs)
swiss ball bridge 10 x 3 (haaaaate these, what do they target anyway?)
flat bench DB flys 10 x 3 (15lbs)
shoulder press 10 x 3 (15 lbs)
supermans 10 x 3
woodchops 10 x 3 (don't understand this exercise either)
Food (Target)
1254 (1375)
44% (40%) P
39% (35%) C
15% (25%) F
Didn't have cheese, thought I did. Sure makes a big difference in macros.
woodchops 10 x 3 (don't understand this exercise either)
From another book I have I would guess that this would be a rotational core exercise. The bridge (again, from another book) says it's a great posterior chain exercise. I admit that I really don't like the swiss ball one. The woodchop I don't mind as much.
This was back to work week for me, very busy and sometimes hard to stop and eat. But Woo Hoo! I am finally getting better at hitting the calories/macros. Major goal was continuing to take lunch to work, which I did.
I feel so much better on this plan, and so much more in control of my success. My old plan sucked and I was eating way too much, no wonder I wasn't losing. Total waste of 6 weeks, glad I got smart and took back control. I am down 2.2lbs this week.
Our weather was SO warm today, in the 80s. It felt great to be outside, and I feel so much better. I must have a Vitamin D deficiency or something. It's windy, but warm. Keeping my fingers crossed for more of the same tomorrow.
Still having problems getting 1 gallon of water down, but constantly conscious of it. Thinking about ordering some Capella drops for water, it's easier for me if it's flavored. Anybody try those?
Goals for the week:
1. take lunch 5 days
2. 1 gallon water daily
Still having problems getting 1 gallon of water down, but constantly conscious of it. Thinking about ordering some Capella drops for water, it's easier for me if it's flavored. Anybody try those?
I used to use Crystal Light packets sometimes, although somewhere along the way I just got used to water plain. I don't know the brand (Capella), but some people are sensitive to artificial sweeteners, so just pay attention when you start using them.
ETA - oh, I just looked them up, no sweeteners. Sound interesting.
Good job getting the macros and sticking to your calories! I too detest the Swiss Ball Bridges...all thought I usually just do them on the ground on the account of my bad knees!
As far as water...I will sometimes make herbal tea and then put it in the fridge...that way it's flavored...and not caffeine and no sugar...but yummy...I use the Twinings Berry Zinger! KUTGW in here!
Hello! Just dropped by here for the first time. Looks like things are going pretty well. Just out of curiousity why do you hate the swiss ball?
Hi Jen, thanks for stopping by my log.
Do you mean the INstability ball? It's okay for ab stuff. I don't like to do anything using weights with it, too hard for me to concentrate on form when I am trying to keep myself stable at the same time. Plus, I've got short stumpy legs and even the smallest ball seems too big.
Luckily, everything it's used for with weights in the OPT workouts can easily be replaced with something else. The only one I'm unsure of is the supine bridge using the ball. Gut feeling says to replace with squats, but I don't really want to do squats and DLs on the same day. I'll probably just do the bridge with the ball since no weights are involved.
Squats would not be a replacement for the supine bridge. If you really can't use the swiss ball, then just put your feet on the floor. However, the instability of the ball is what makes it WORK so well.
"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."
Squats would not be a replacement for the supine bridge. If you really can't use the swiss ball, then just put your feet on the floor. However, the instability of the ball is what makes it WORK so well.
Gotta agree with Jane on this one! The ball adds another level to the exercise... so besides just doing a fly you are also engaging the core. don't give up on the ball yet! Just takes practice.
Welcome to the Challenge, Pam! You have a great plan with FLTS.
Those swiss ball exercises can be a pain and feel awkward but just think of the great core strength you are building! I know I used to hate the swiss ball when I added it to my exercise regimen last year but I know it has made a difference with my strength and balance. Hang in there!
UGH! I *suck* at keeping up a journal. Really busy week, and I'm also fighting back a cold.
Trying to make peace with OPT here. Still hate the ball, so I'm not using it for anything having to do with weights and focusing on the fact that this is not a forever plan. OPT is time consuming, but I'm losing and at this point I have a few different full day menus that are in the calorie/macro limits that I can live with. It's getting easier.
I kept yesterday's workout light since I'm feeling a bit sick:
Step-Ups (onto weight bench) 3x10 9lbs DB
Face Pulls (cable) 3x10 20lbs
Bent Rows 3x10 15lb DB
Curls 3x10 15lb DB
Trunk extension 3x10 (traditional style, not the one in the book)
Side Plank 1 on each side 60 seconds
50 min spin bike 70% MHR
I'm down 4.5lbs since Jan 4th. Add that to the 15lbs I lost in Oct/Nov and it's about 20lbs total. I'm happy with that , but here's the part that makes me sound crazy. People are starting to notice, and I don't like it. the last time I lost a lot of weight I got a lot of attention which quickly became my crack, making me want to lose faster and be more extreme to keep the compliments coming. By the time I got down to my low low in 2005, I was eating between 900-1200 cals a day and of course I just couldn't keep it up. I don't want that to happen again, and deflecting the attention seems to be part of the key. It's not like I'm wearing smaller clothes yet, but that time will eventually come and I need to be able to stay on track. Please tell me this is does not make me a whack job!
Hi Pam,
Nice job on the loss! That is a nice, steady amount. I get what you are saying about the losses. Honestly, there is so much good information around here, that there is no reason that you should ever be eaating that low of calories. I see you have the FLTS, which is an awesome place to start. Leigh has some great materials that can help, as do others.
You are doing great! Keep up the great work!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
UGH! I *suck* at keeping up a journal. Really busy week, and I'm also fighting back a cold.
Trying to make peace with OPT here. Still hate the ball, so I'm not using it for anything having to do with weights and focusing on the fact that this is not a forever plan. OPT is time consuming, but I'm losing and at this point I have a few different full day menus that are in the calorie/macro limits that I can live with. It's getting easier.
I kept yesterday's workout light since I'm feeling a bit sick:
Step-Ups (onto weight bench) 3x10 9lbs DB
Face Pulls (cable) 3x10 20lbs
Bent Rows 3x10 15lb DB
Curls 3x10 15lb DB
Trunk extension 3x10 (traditional style, not the one in the book)
Side Plank 1 on each side 60 seconds
50 min spin bike 70% MHR
I'm down 4.5lbs since Jan 4th. Add that to the 15lbs I lost in Oct/Nov and it's about 20lbs total. I'm happy with that , but here's the part that makes me sound crazy. People are starting to notice, and I don't like it. the last time I lost a lot of weight I got a lot of attention which quickly became my crack, making me want to lose faster and be more extreme to keep the compliments coming. By the time I got down to my low low in 2005, I was eating between 900-1200 cals a day and of course I just couldn't keep it up. I don't want that to happen again, and deflecting the attention seems to be part of the key. It's not like I'm wearing smaller clothes yet, but that time will eventually come and I need to be able to stay on track. Please tell me this is does not make me a whack job!
I hope you start to feel better soon. OPT is time-consuming, but it works. If you have to, you can drop some of the workouts and just do general activity. It is modifying, but you have to do what you can live with.
You are not a whack job. You might be down to about 1200 calories by the end of OPT, but really read the Maintenance Manual so that you know what will happen when you increase your intake again. If you know that you're going to regain a certain amount of weight, you'll be less likely to freak and more able to manage calories and your emotional state when it does happen. You can do this! (Disclaimer is that I am not an expert and can only speak from my own experience.)
LOL Pam... NO, you're not a whack job! Getting comments usually has the opposite effect on me... I start thinking that I must be looking pretty good if everyone is giving me compliments, so I start slacking and end up gaining! Ugh.
Good luck with OPT! It certainly sounds like you're doing great so far!
"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've no advice on how to handle folks' comments but I'm a whackjob in my own right so at least you have company.
WOO HOO! Whackjob X2!
OPT eating is good, the macros are dialed in. Go me! Workouts still suuuuck but I think I figured out why. It's basically two FB workouts on consecutive days. Not work for me (need a day of rest) so I'm changing the schedule to 3 days weights (alternating A1 & A2) and 3 days cardio. So some weeks I'll hit A1 twice and the next week will be A2 twice. I'm going to do phase 1 for 4 weeks instead of three because I didn't do very well during my week 1.
This very conveniently gives me a rest day today. Yesterday was 50 min SS cardio on the spin bike while watching Biggest Loser. Monday was workout A1. Still can't walk, lots of chair flopping going on.
Just wanted to recap my week...this got VERY long, sorry!
Food: Continues to be great, I really like OPT now that I've got the hang of it. Love being in control of my own plan instead of relying on somebody else. Goals are 1375-1425cal/40%p/35%c/25%f and I've come within 1% point of all every day this week.
Water: Getting better, carrying it with me at all times is the key. Still need to find that lemon lime flavor, I think that will help a lot.
Training: I've stopped whining and I'm doing the OPT workouts with my small modifications. The adjusted schedule is helping. It was M/Th/S last week. This week will be M/W/S.
Cardio: Love it, I always love cardio. Got new spin shoes, love having a good HRM.
Mental: Yes, I'm still mental. Seriously, I'm improving here and getting better at accepting compliments/comments/questions about my weight without making a big deal of it or getting obsessed. This will be key to ongoing progress for me.
Non Scale Victories:
1. I've gone through an entire Costco sized package of Coach's Oats all by myself, it didn't go to waste.
2. My Wii Fit Mii got thinner all by itself!
3. My watch is driving me insane because it's so loose.
Challenges to overcome this week:
1. I have a new student starting tomorrow, she is a handful. I am going to feel stress from this and need to find a way to let it go.
2. Spring semester starts for the classes I am taking toward my Masters. Two classes, Monday afternoon and Tuesday evening. YIKES!
Best for Last: I'm down 7lbs since the beginning of the challenge (3.5 weeks), and measurements are moving down after increasing for 5 weeks on the "guru" plan. At the same time, I'm gaining strength in the gym.
Best for Last: I'm down 7lbs since the beginning of the challenge (3.5 weeks), and measurements are moving down after increasing for 5 weeks on the "guru" plan. At the same time, I'm gaining strength in the gym.
"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."
Thanks Lori! I am plugging along and staying on plan more than off.
Today was cardio. Last long SS before starting intervals and B1/B2 for Weeks 5-8 of OPT. I did not do a rest week as I have come to rely on my workouts as a stress reliever and have a LOT of stress at work right now. Maybe by week 9 I will be ready, but not week 3. I had an entire week off just before starting OPT, so it is not like I have been going for months without a break.
I did get the Powerblocks I've been coveting this past week. There is only one dealer in my city, and just by chance we went there when they had received a shipment at a big discount from the manufacturer that they were passing off to customers. So, we got a 5.5 set for $50 retail. It is very nice to have a set of weights that increases by 2.5lbs.
Still not very good with keeping a journal or keeping up with others. I do get a chance to read about 2x per week and they are all very motivating.
Pamiam's DIETribe
~Pam~
!
Total waste of 6 weeks, glad I got smart and took back control. I am down 2.2lbs this week.
It's okay for ab stuff. I don't like to do anything using weights with it, too hard for me to concentrate on form when I am trying to keep myself stable at the same time. Plus, I've got short stumpy legs and even the smallest ball seems too big.
Seriously, I'm improving here and getting better at accepting compliments/comments/questions about my weight without making a big deal of it or getting obsessed. This will be key to ongoing progress for me. 
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