Mmm, I'm thinking the choc-orange might win my vote. I think the cookies n cream is probably nice but maybe a bit similar to the vanilla I have.
Gen, yes, you should do something creative! It can get frustrating sometimes but I've just finished knitting most of bunny's ears and it's nice to see all the parts coming together. Now he just needs a body to attach everything to!
I lost my A5 clipboard with my stage 4 workout sheets on. I thought I might have left them in the locker at the gym or on the gym floor but no one had found it. When I got home I remembered that I put it in the gap between 2 treadmills on Wed. Could it still be there? Has no one seen it? I'll find out on Wednesday. Anyway, it meant that on Friday and today I had to remember the exercises and make up a log sheet on a scrap of paper. The problem with this is I have to remember what I lifted the time before, so some of my numbers aren't as high as last time.
Stage Four, Workout B2
This was a terrible workout. I promise never to do a workout on a day that has been low in calories and was also preceeded by an even lower calorie day. I had absolutely no energy.
Wide grip deadlift on box
The bar was already set up at 50kg (110lbs) when I got there so I did a few reps from the floor to warm up and was fine.
(On box) 5 x 45kg (99lbs)
(On box) 4 x 40kg (88lbs)
(on floor) 7 x 50kg
My grip was failing today because the bar was just slipping out of my hands. I didn't like being on a box and having a failing grip so I had low reps. I know part of it was due to lack of strength because of low cals but my hands were also sweaty, plus I have pretty small hands. I thought about Lynx Performace Grips but they add thickness to the bar (not what I need) so I think I'll buy some liquid chalk when I order my PP. Any comments?
Bulgarian Split Squat with foot raised
1 x 8 @ 10kg plate (22lbs)
2 x 8 @ 12kg (26.5lbs) Underhand grip lat pulldown
3 x 8 @ 31.5kg (69lbs)
Reverse lunge on box w/forward reach
3 x 8 @ 2x8kg (2x17.6lbs) DB prone cuban snatch
3 x 8 @ 2x2kg (2x4.4lbs)
Swiss ball crunch 2 x 8 lever Reverse crunch (floor) 2 x 8 Swiss ball side crunch
2 x 8 Prone cobra
1 x 80 sec
1 x 60 sec
No intervals.... Too worn out.
I did some chin ups and managed:
4 reps with 30 sec rest between each rep. Failed on 5th rep.
Near-miss at the gym! I'd just finished the cuban snatches so I lifted myself away from the incline bench, stepped back, tripped over a 20+kg (44lbs) DB, shouted out 'Jesus Christ!' as I spun around and found myself heading towards the mirror! Thankfully I only had 2kg DBs in my hands and nothing heavier and managed to stop myself. Guy doing DLs said 'That wouldn't happen in a tidy gym'. Quite right!
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Stage Four, Workout A3
Well, after plenty of eating yesterday (a rained-off indoor 'BBQ' (food cooked in oven/grill) at my sisters last night), today's workout felt much stronger than Friday's.
Front squat/push press
All 3 sets were pretty good! I couldn't believe it! I think I got the breathing right and as I came up from the squat, I don't know if I left the floor, but it felt more explosive in a jump-type of way.
3 x 8 @ 20kg (44lbs)
Step ups
1 x 8 @ 2x10kg (2x22lbs)
2 x 8 @ 2x12kg (2x26.5lbs) One point DB row
3 x 8 @ 2x10kg (2x22lbs)
Static lunge, foot raised
Ok, last time I said I liked these. Not today!
3 x 8 @ 2x12kg (2x26.5lbs) Push up
3 x 8 on floor
Plank
1 x 64 sec
1 x 68 sec Horizontal woodchop
2 x 8 @ 13.75kg (30lbs)
No intervals today either. I will start doing them again next week.
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After my week of calorie cycling with low calories/low carbs days, I will not do it again. I might try calorie cycling again (I have some numbers from Maggie Wang's website that I wrote down a long time ago) but the calories would be higher. Next week it's back to 1400 on non-workout days, 1600 on workout days and 40c/30p/30f macros.
It's amazing how much a difference eating more can make, isn't it? I'm doing a refeed today and am thinking now I really should've timed it to coincide with a WO day. Still need to get in at least another 600 cals but I feel wide awake and fidgety, unlike how I normally feel around this time on Sundays (ready for a nap). It's supposed to be a rest day, but I'm thinking I'll at least head out to take a walk.
Yay on bunny having the extremities finished!
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Last night I watched the documentary Man on Wire about the wirewalker Philippe Petit who in the 1970s walked on a wire between the 2 World Trade Centres. In the film he said:
“It’s impossible, that’s sure. So let’s start working.”
I love that. His drive to do it was amazing. I liked it so much I made it into my signature. Anyway, I was inspired and I wrote this down:
Getting to 20% body fat, losing body fat, is not impossible. It is possible for me to achieve that. Compliance is my problem but it is not impossible for me to comply with a diet that will get me to my goal.
This is all I really want to achieve, body-wise. Sure, I'd like to get stronger but I know I can lift well in a deficit (approx. 300 cals) so it really is compliance that is letting me down. It's within my control.
Getting to 20% body fat, losing body fat, is not impossible. It is possible for me to achieve that. Compliance is my problem but it is not impossible for me to comply with a diet that will get me to my goal.
This is all I really want to achieve, body-wise. Sure, I'd like to get stronger but I know I can lift well in a deficit (approx. 300 cals) so it really is compliance that is letting me down. It's within my control.
That's understandable. Compliance used to be my biggest problem too. Then I figured out how to do really low days and that's fine but energy drops beyond recognition (as you've found). So I'm stuck trying to decide between sucking up the diet for a bit and calming down the workouts or eating a bit more so that I can workout harder, but theoretically lose slower. It's not helpful that I change my mind everyday! Anyway, I think that possibly if I tried to eat a moderate deficit all the time (1600ish a day) compliance would again be my biggest issue, because my superlow days counter balance my over calorie days. (Though I'm about to try it this week, maybe.) My point is, I empathise with you because there's just so many variables to think about with this body recomp stuff!
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Quote:
Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
Spent a lot of yesterday doing sums and trying to work out calories needed. So now I have min. and max. calories for workout and non-workout days and they're totally doable. Now I just have to control my junk tooth.
Made some broccoli soup last night (with quark added after it had cooled).
250ml serving (1/2 recipe):
71 cals
8g carbs
10g protein
1g fat
It tasted nice after I made it but after a night in the fridge it had solidified (because of the quark) but I'm sure it'll be fine after it's heated up. Having it for lunch with 2 veggie sausages and a piece of toast. I need to think of new ways to eat vegetables rather than just plain. I should have a look in Butterbean's log as she seems to make a lot of interesting vegetable dishes.
Weight and body fat seemed to be increasing by the day but this morning both were down to around where they were before. Phew! I think it was my body rebelling against my funny food intake last week. Keep it nice and simple! Nothing crazy and see how it goes.
I started an online weight loss graph this morning and I've been keeping a note of my weight for the past week and a half so I'll input that data then I can show you what the scales have put me through lately. I know I'm trying to make things more complicated than they need to be so it's counting calories, doing my workouts (start Stage 5 next week-wow!) and I really need to start doing some cardio but I just can't bring myself to run at the moment and I don't want to go to the gym anymore than I do now.
I keep seeing girls carrying bags like this
from Paul's Boutique but all I see is "I ♥ Peanut Butter".
Thanks for stopping by - looks like NROL4W is going well for you. Have you tired using mixed grip for the DL's? It was like magic when I tried it for the first time and all I could think was why had a waited so long to try this???
I'm doing DLs tonight (supposedly from a box) so I'll give the mixed grip a go. I've tried it before but found it quite awkward but it could just be a case of getting used to it.
I OD'ed on ratatouille the last couple of weeks so it was probably a bit misleading to say I'd been eating them plain! I think I need to add some flavour, play with herbs and spices.
The broccoli and quark soup was pretty good, especially with cheese and sundried tomato veggie sausages.
I am having a diet soda this afternoon and I'm trying not to have too many but it's the first one of the week so not too bad. After lunch I usually want something sweet.
Diet soda a treat? Hmmm......I never thought of it that way. I drink at least two of them a day.
I'm with you on the DLs. I don't like the wide grip, and I don't like them off a box. I will try the mixed grip tonight when I do my last stage 2 workout. Do you have Rippetoe's Starting Strength? It has really helped me learn what squats and deadlifts should be like, form and movement-wise. Highly recommend.
Diet soda a treat? Hmmm......I never thought of it that way. I drink at least two of them a day.
I'm with you on the DLs. I don't like the wide grip, and I don't like them off a box. I will try the mixed grip tonight when I do my last stage 2 workout. Do you have Rippetoe's Starting Strength? It has really helped me learn what squats and deadlifts should be like, form and movement-wise. Highly recommend.
Congrats on finishing stage 4!
This immediately threw me back to Dr. Suess.....
I do not like them in a box.
I do not like them with a fox
I do not like them in a house
I do not like them with a mouse
I do not like them here or there.
I do not like them anywhere.
I do not like green eggs and ham.
I do not like them, Sam-I-am.
Teehee.. I remember that book! (Only mine was in Dutch.)
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
So, this is what my scale has been doing to me for the past week and a half. Can it just make up it's mind?
Regarding lifting, how does it affect the scale the next day?
Lancelot, not finished Stage 4 just yet, 2 more workouts to go!
Didn't find my clipboard with sheets (I was on my hands and knees peering under the treadmill last night) but I did find 40 pence in the drinks holder of the same treadmill so that can go towards a new one.
Stage Four, Workout B3
Wide grip DL (not from box)
1 x 8 @ 40kg (88lbs)
2 x 8 @ 50kg (110lbs)
Bulgarian split squat
3 x 8 @ 10kg (22lbs) Underhand grip lat pulldown
3 x 8 @ 31.5kg (69.5lbs)
Rev lunge from box w/reach
3 x 8 @ 2x8kg (2x17.6lbs) DB Cuban Snatch
Didn't do these.
Swiss ball crunch
3 x 8 with lever Reverse crunch
3 x 8 Swiss ball side crunch
I got to these and thought, lateral? But I'm sure I've been doing jackknifes. Just looking back through my log and that was Stage 3.
3 x 8
Prone Cobra
1 x 120 sec
Intervals
I really wanted to get on the treadmill but wasn't feeling too enthusiastic. I originally set the speed to 12.5kph but reduced it to 12 and stayed with 12 for each sprint. It felt like I finally did some cardio but I didn't hate it.
Diet soda a treat? Hmmm......I never thought of it that way. I drink at least two of them a day.
I'm having another one today...
Quote:
Originally Posted by LancelotsLover
I'm with you on the DLs. I don't like the wide grip, and I don't like them off a box. I will try the mixed grip tonight when I do my last stage 2 workout. Do you have Rippetoe's Starting Strength? It has really helped me learn what squats and deadlifts should be like, form and movement-wise. Highly recommend.
I tried the mixed grip and liked it. On the 50kg I did 4 reps with right hand under, left hand over and then 4 reps with hands the other way around. I quite liked it. I was listening to The Fitcast podcast this morning and they mentioned holding paper towels if you're having trouble with your grip (I think they were talking about protecting your hands) but that sounds good for a sweaty palmed girl like myself!
Starting Strength doesn't appear to be readily available in Europe but I'm getting NROL next week and that seems to go into the lifts in more depth. I do have this article which helped me with deadlifts immensely:
So, this is what my scale has been doing to me for the past week and a half. Can it just make up it's mind?
Regarding lifting, how does it affect the scale the next day?
My scale looks like that lately too. I decided to skip it for a few days.
Quote:
Originally Posted by poppypixie
I was listening to The Fitcast podcast this morning and they mentioned holding paper towels if you're having trouble with your grip (I think they were talking about protecting your hands) but that sounds good for a sweaty palmed girl like myself!
Starting Strength doesn't appear to be readily available in Europe but I'm getting NROL next week and that seems to go into the lifts in more depth. I do have this article which helped me with deadlifts immensely:
That's indeed an interesting idea about the paper towels. Gloves don't work for me at all because my hands are so tiny already that regular barbells can't be gripped properly. I'd never ever want another layer in between the hand & barbell.
Rippetoe's books aren't all that easy to read.. just a warning.
Regarding lifting, how does it affect the scale the next day?
Seems the consensus is it causes a little shift upwards. When I have major DOMS I find my weight is up. I am sure someone else has a more scientific answer, but there is a cause/effect relationship.
When your muscles are torn/swollen (which is what you want - microtears - from lifting), they retain more fluid. So yes, scale will temporarily pop up when you're "swole" from lifting... usualy 1-2# for me...
I usually am up a day after a heavy workout due to water from the lifting and from the creatine. Then, I usually start peeing a whole hell of a lot that night and the next day!
So for last week, my average was 124.17lbs and so far this week it's 123.93lbs (let's keep it under 124!).
Oh, but it's homemade cheesecake on Sunday, then 1 or 2 meals out on Tuesday...oh well, birthday's come but once a year. I'm not sure when I'm fitting in the workouts next week. Wednesday I will definitely do. Maybe Monday PM and Saturday AM.
Monday - out during the day, could lift PM but I will have lifted Sun AM
Tuesday - no
Wednesday - yes
Thursday - rest
Friday - going to see my friend who is in 'Wicked'
Saturday - could maybe do AM (drinks PM)
Sunday - no, this will definitely be a recovery day!
Sofar I've used 4d-7d-14d & 30d rolling averages for just about anything & everything including macros (CPF). I've replaced the 14d one with the 4d one as that makes the game of dietary compliance a bit more challenging & the up/downswings of weight more fun..
For true trendwatching of both weight & food intakeI really nearly only rely on 30d averages and also recommend this to others.. most don't really want to weigh themselves that often. If your cycles are really very reliable you could choose to weigh only on say the 3rd or 4th day of your cycle.. this is mostly when you have dropped the excess bloat..
For me, my absolute lowest weight is mostly around cycle day 10 - 14 but that may vary individually.. some gals ovulate so early (say day 10) that their weight already spikes by day 9.
So for last week, my average was 124.17lbs and so far this week it's 123.93lbs (let's keep it under 124!).
Oh, but it's homemade cheesecake on Sunday, then 1 or 2 meals out on Tuesday...oh well, birthday's come but once a year. I'm not sure when I'm fitting in the workouts next week. Wednesday I will definitely do. Maybe Monday PM and Saturday AM.
Monday - out during the day, could lift PM but I will have lifted Sun AM
Tuesday - no
Wednesday - yes
Thursday - rest
Friday - going to see my friend who is in 'Wicked'
Saturday - could maybe do AM (drinks PM)
Sunday - no, this will definitely be a recovery day!
I saw Wicked in San Fran and it was really good...so that plan sounds like fun. So do the drinks.
I've never tried the average method...that's not a bad idea.
I suppose averages let you take a reading everyday but you know you shouldn't take too much notice of it until the end of the week but you can also make tweaks if you see it going in the wrong direction!
I think I'll weigh every weekend like I was doing before and do measurements once a month. I'm getting too involved with it right now. I'll take pictures after I finish Stage Four this week but I may not post them. Not feeling much progress due to erratic food intake for the past few weeks.
Foodwise, I feel like I've done much better. As Naive said, keep your eyes on the prize!
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On a totally gross topic, I have a maggot problem in AND on one of my outdoor dustbins (garbage can). Argh! I have to deal with them when I get back from the gym tonight. Now, that is a situation I would stay in the gym for just so I could avoid it!! Any one got any tips?
[rant] I've been thinking about my lat pulldowns. The machine we have at the gym is a combined lat pulldown/row (it's awful for rows).
It's adjustable so here it is set up to row, then you move it 90˚and it's a lat pulldown machine. As you can see there are 2 separate handles/cables which means it's harder than a straightforward pulldown bar and I can't move from 31.5kg (69.4lbs) as the next plate is 38.5kg (84lbs) and it's too heavy and there are no add-on plates. I wish we had a regular machine. I can use them. [/rant]
I think I got the breathing right and as I came up from the squat, I don't know if I left the floor, but it felt more explosive in a jump-type of way.
Anyway, I think that possibly if I tried to eat a moderate deficit all the time (1600ish a day) compliance would again be my biggest issue, because my superlow days counter balance my over calorie days. (Though I'm about to try it this week, maybe.) My point is, I empathise with you because there's just so many variables to think about with this body recomp stuff! 
I have to deal with them when I get back from the gym tonight. Now, that is a situation I would stay in the gym for just so I could avoid it!! Any one got any tips?
Linear Mode
