I went for a 53 minute walk last night - just looked on Walkjogrun.com and the stats are:
4.45km
5 km/h
11.8 mins per km
260 cals for 124lb person
My Nike+ said 4.88km and 276 cals burned. I'm gonna go with the website. I also wore a pedometer and that clocked 6000+ steps. I'm wearing it all day today., from when I put my dressing gown on after my shower to arriving at work = 2590 steps.
Last night, once I was in my PJs, I thought, I'll weigh myself. Just because I'm curious, it doesn't mean anything cos I don't weigh until Saturday. Well, I was dead on 124lbs, no 1/4s, 1/2s or 3/4s! Recently I've been 124 in the mornings with the occasional 1/4 or so added on. Made me feel a bit more positive!
Drank lots of water yesterday - I'm approximating 2.25 litres/76 fl oz/0.6 gallons.
Having trouble with nutrition labels. The podcast I was listening to last night featured Cassandra Forsythe and she was saying how she discourages her clients from eating flour products. Anyway, it made me think, I'll prepare some bulgar wheat to go with my lunch instead of ww pasta. So I prepared some and then measured out 80g (the pack stated an 80g serving was 88 cals and 19g carbs). On Daily Plate, this brand isn't listed but for say 1/4 cup cooked, which is down as 44g, it says 150 cals and 34g carbs! I get so confused with foods like this! Is it so many calories uncooked or cooked or whatever?!
On a side note: Since increasing my protein, my nails are growing like crazy! I thought it was the inclusion of the protein powder but it could be my diet as a whole but my nails (finger and toes) grow so quickly! I've always had strong fast-growing nails but now they seem to grow at double speed and seem indestructable! Anyone else notice anything like this? I don't like my nails too long so I keep having to get the clippers out, especially on my feet as they get uncomfortable. So strange...
I think you're supposed to weigh stuff like that uncooked, as it absorbs lots of water during cooking.
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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#
That's what I thought so I weighed 80g uncooked and obviously it swells up so I had loads which could never be 88 cals, so I just weighed out 80g cooked as that seems more like a portion (I'd say close to 1/4 cup).
Yes, dry foods that absorb water when cooked (such as rice, pasta, oats) are best weighed dry. 80g does seem a bit high for a serving--rice and oats are usually around 44g for an average serving.
Congrats on the low evening weigh-in!
Since I'm in a deficit and therefore getting fewer grams of protein in (even though the percentage of p in my diet is higher) I haven't noticed my nails growing more--but I have used them as a mark of my general health. I tend to get actual divots in my nails where they don't grow as thick when I'm sick/macros are off. I still have dents from the fall when I was having issues with chilblains. Another 1/4 in or so for them to grow out.
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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.
Thanks to you both. I'll stick to around 40g dry weight in future then. The bulgar wheat was nice, lighter than the pasta I've been having which is good for a hot day like today (27˚C/ 81˚F, which is hot for London although not as high as some of the figures I've seen on other logs, namely Joyce's - phew!!)
Regarding weighing food, it's my birthday in *counts* 1 month and 19 days and I have added 2 things to my wish list on Amazon - digital food scales and a copy of NROL! That gives me 3 months to read it (and read it and read it) and plan what to do next before I finish NROLFW!
As I said, I have strong fast growing nails anyway, maybe the increase in protein is just helping them along!
I was thinking of having a relaxing bath tonight (I shower every day but rarely have baths) as I had thought about a massage but can't see that happening. Even though I haven't exercised since Monday's workout (which resulted in terrifically aching upper back muscles after the deadlifts), but I'm still waking up feeling a bit achy.
Food's been ok today, not felt as great about it (content-wise) as the past couple of days so I'm looking forward to my 1/2 a PB&J when I get home:
I went for a 53 minute walk last night - just looked on Walkjogrun.com and the stats are:
4.45km
5 km/h
11.8 mins per km
260 cals for 124lb person
My Nike+ said 4.88km and 276 cals burned. I'm gonna go with the website. I also wore a pedometer and that clocked 6000+ steps. I'm wearing it all day today., from when I put my dressing gown on after my shower to arriving at work = 2590 steps.
Last night, once I was in my PJs, I thought, I'll weigh myself. Just because I'm curious, it doesn't mean anything cos I don't weigh until Saturday. Well, I was dead on 124lbs, no 1/4s, 1/2s or 3/4s! Recently I've been 124 in the mornings with the occasional 1/4 or so added on. Made me feel a bit more positive!
Drank lots of water yesterday - I'm approximating 2.25 litres/76 fl oz/0.6 gallons.
Having trouble with nutrition labels. The podcast I was listening to last night featured Cassandra Forsythe and she was saying how she discourages her clients from eating flour products. Anyway, it made me think, I'll prepare some bulgar wheat to go with my lunch instead of ww pasta. So I prepared some and then measured out 80g (the pack stated an 80g serving was 88 cals and 19g carbs). On Daily Plate, this brand isn't listed but for say 1/4 cup cooked, which is down as 44g, it says 150 cals and 34g carbs! I get so confused with foods like this! Is it so many calories uncooked or cooked or whatever?!
On a side note: Since increasing my protein, my nails are growing like crazy! I thought it was the inclusion of the protein powder but it could be my diet as a whole but my nails (finger and toes) grow so quickly! I've always had strong fast-growing nails but now they seem to grow at double speed and seem indestructable! Anyone else notice anything like this? I don't like my nails too long so I keep having to get the clippers out, especially on my feet as they get uncomfortable. So strange...
Yay!!!!!!!
I like having longer nails and I paint them all the time. That was just a side note. Nice job on the scale moving. Mine's been stuck at 124.8 for a few days now.
The real test will be the Saturday morning weigh-in!
I was just thinking that I'm quite happy eating 1400cals, especially with 30%+ protein to keep me full. It's definitely good for the summer, especially including my daily cool, creamy and filling quark in the afternoon. It's fine for day-to-day eating but I suppose it would be harder if I ate out (which I rarely ever do but it's good for my waistline!). I'm quite determined to keep cals 1400 or below at least for this week. I was thinking last night how ridiculous it was that a few weeks ago I had 3 slices of PB&J on toast for dinner. And I wonder why I wasn't seeing results!
I'm looking forward to putting on some trainers and going for a walk
?
Running/athletic shoes. I'm not sure why we call them trainers in the UK? Are they called that anywhere else?
By the way Miss Jane, when I'm doing step-ups I always happen to think of you and your advice on them, so thank you for keeping me on the straight and narrow and (trying to!) do them properly!
I also live near a lovely stretch of the Thames river and Hampton Court Palace (former home of Henry VIII) too. It's a lovely part of Greater London. No wonder I still live at home!
Lucky you! I visited London once, long ago, with my mom, and we went to Hampton Court. I remember it well, I just loved castles, as does most every young girl. Ahh, the romance, the dreaminess of it, the royal pomp. . . . oh, wait, Henry was the head chopper, wasn't he. . . .well, forget the romance part then. He did have a nice house to chop in, though. Hahaha
Leigh Peele is our resident Fatloss Guru! She has a section of the forum here, and her website is here.
NEAT = Non-Exercise Activity Thermogenesis. Basically, is all the moving you do OUTSIDE your workouts, ie walking to the grocery store, mowing your lawn, etc. Its great for burning calories.
__________________
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#
Talking of NEAT, this is what my pedometer told me at the end of the day - I took 9526 steps, not even 10,000! I was sure I'd take at least 10,000. I was more active in the evening as well, having to go to the supermarket and then I visited my sister. It said I walked 7.14km. Oh well. I forgot it today but I'll wear it tomorrow when I'll be shopping and walking a lot.
Drank over 2 litres water yesterday.
Hampton Court is amazing. We went ice skating there in January for my sisters birthday and my parents will be going to the annual flower show they hold in the parkland there later this month. I was admiring it's sprawling mass from the top deck of the bus on Monday.
I weighed myself this morning (I couldn't help myself) - down 0.5lbs = 123.5lbs
It's TOTM for me this week. I know I'm a woman and should know this but how can this affect your weight? Do you hold water? I don't feel it affects me physically that much.
Over the weekend, I read this article that I posted about a few weeks ago but hadn't got round to reading. It's called Self Image and Self Sabotage and it's by Tom Venuto.
It talks about imagining how you want to look/be and to put a description of your new image in writing so you can regularly refer to it. This is my list that I look at:
I AM LEAN
I LOOK ATHLETIC
MY BODY FAT IS 20%
I DRINK OVER 2L WATER A DAY
I EAT A HEALTHY BALANCED DIET
I LIFT WEIGHTS AS HEAVY AS I CAN
I MOVE AROUND AS MUCH AS I CAN
I ACHIEVE THE GOALS I SET FOR MYSELF
I think the last point is the one I really have to get into my mind and believe.
I've written it in purple so that it look exactly like my cards (I carry one in my bag and one sits on my bedside table). I have tried to get into the mindset of 'would someone who looks the way I want to look do this/that?'
Eegads! We Leighites have been slacking in promoting Leighism. Good thing Pips caught it quickly.
Quote:
Originally Posted by poppypixie
I weighed myself this morning (I couldn't help myself) - down 0.5lbs = 123.5lbs
It's TOTM for me this week. I know I'm a woman and should know this but how can this affect your weight? Do you hold water? I don't feel it affects me physically that much.
Well, every woman is a unique flower (since mere snowflakes aren't feminine enough ), etc. etc. etc. Many women retain water around TOM and ovulation due to hormone fluctuations, but it really depends on the individual. Similar to how some women have severe cramps and others do not.
For me, I was mostly aware of the emotional effects of TOM. I usually get a little depressed right before and then the first couple of days during TOM (I've often said I get DMS [during menstrual syndrome] rather than PMS). I would notice bloating, but it's only since I started weighing myself daily that I'm becoming more attuned to the physical effects.
Quote:
Originally Posted by poppypixie
Over the weekend, I read this article that I posted about a few weeks ago but hadn't got round to reading. It's called Self Image and Self Sabotage and it's by Tom Venuto.
It talks about imagining how you want to look/be and to put a description of your new image in writing so you can regularly refer to it. This is my list that I look at:
I AM LEAN
I LOOK ATHLETIC
MY BODY FAT IS 20%
I DRINK OVER 2L WATER A DAY
I EAT A HEALTHY BALANCED DIET
I LIFT WEIGHTS AS HEAVY AS I CAN
I MOVE AROUND AS MUCH AS I CAN
I ACHIEVE THE GOALS I SET FOR MYSELF
I think the last point is the one I really have to get into my mind and believe.
I've written it in purple so that it look exactly like my cards (I carry one in my bag and one sits on my bedside table). I have tried to get into the mindset of 'would someone who looks the way I want to look do this/that?'
I have Tom's Burn the Fat, Feed the Muscle. What I liked most about it is his emphasis on affirmations/goal setting. It did take me awhile to get to thinking positively about fat loss after reading his book, but I'm getting there. He's aces.
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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.
Reducing calories seems to have worked . When I measured on Sunday, my results were:
124lbs
22 BMI
30lbs body fat
24.2% body fat
Today:
122.25lbs (-1.75lbs)
21.6 BMI
29lbs body fat (-1lb)
23.7% body fat
That's more like it! Since Tuesday I have been aiming for 1400 cals but have usually been under.
Today was my first weekend day for tracking my food and it's been my lowest day this week! Normally on Saturday I pick up a chocolate bar when we're shopping and then I'll have a slice of the bakery bread my dad bought. But nada!
1323 cals
42c/33p/25f
140g carbs
111g protein
36g fat
Water intake has not been optimal today but I'll try and get a decent amount in this evening.
I went for another walk last night. 36 mins, 3.34km at a 10.43 min/km. Nike+ says I burnt 191 cals.
My mum's doing a charity 5k run tomorrow and there's talk of a BBQ in the evening but our BBQs aren't OTT. I've already said I won't be eating too much. I'm thinking veggie sausages or burgers, vegetable kebabs, salad. Actually, just remembered that I'm going back to the gym tomorrow to do Stage Two, A4 of NROLFW so my calories will be increased, plus BBQ is post-workout.
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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.
But we did have the post-race BBQ (my Mum ran in very hot sunshine and completed 5k in around 36 mins despite doing very little running and she hadn't even run outside this year. I wouldn't have wanted to run in that heat. It was hot enough chasing her from point to point with the camera! ) But yes, the post BBQ eating was pretty bad but only really the dessert (2 servings!).
Today I am back on track and drinking lots of water. I was really pleased with my loss last week (I was down a little more on Sunday morning) that I want to continue with reduced cals and not let the BBQ derail me. I did make it to the gym before the BBQ, even managed some HIIT despite the heat (heatwave alert here in the UK - we're not used to the heat! Around 30˚C/ 86˚F today )
Stage Two, Workout A4
Front squat push/press
I'm going to have to find the Body Pump bar for Stage Four when these return and reduce the weight, as I'm still struggling with the Oly bar and getting a painful right wrist (never the left...)
3+5+2 @ 20kg (44lbs)
5+5 @ 20kg (44lbs)
Step up 2 x 10 @ 2x8kg (2x17.6lbs) One point DB row
2 x 10 @ 2x10kg (2x22lbs)
Static lunge w/back foot raised I've just used 10kg DBs throughout this stage so I'll have to increase them in Stage Four
2 x 10 @ 2x10kg (2x22lbs)
Push up
2 x 10 on floor
Plank
I was doing these at 45˚ but they seemed easier on the floor. I checked my reflection and everything seemed correct...
2 x 60 sec Cable woodchop
Done on 2 seperate machines. Level 3+ is definitely lighter than 11.25kg.
1 x 10 @ level 3+
1 x 10 @ 11.25kg (24.8lbs)
Then I did HIIT:
3 min warm up/cooldown, 2 mins @ 5kph (3mph) between each sprint.
1 min @ 12kph (7.5mph)
1 min @ 12.5kph (7.7mph)
2 mins @ 13kph (8mph)
1 min @ 13.5kph (8.4mph)
So I'm feeling positive (except about going to the gym in this heat). I'm out for dinner on Wednesday for a friend's birthday to a Turkish restaurant so I think I'll have vegetable kebabs and maybe one small glass of wine. My friends never seem to have dessert when we eat out but I'll opt out if they do.
I can't see any running happening this week but if the evenings feel cooler, I may go for a walk. I won't be going out at lunchtime because of the heat/sun (I'm a burner! The fact that my foundation shade is Porcelain should tell you everything) so I won't be moving around as much. I may weigh myself on Thursday to make sure the BBQ didn't do too much damage and then again on Saturday as usual. I ordered a Myotape (thanks Scribess!) which should arrive tomorrow so I'll probably try that out on Saturday morning too. Actually, I'll have finished Stage Two by then so I'm scheduled to measure anyway.
I tried with a E-Z bar before the Oly bar but my wrists really hurt. Maybe now I've sort of sorted my technique I could try the E-Z bar again.
When I was in Stage One I tried the FSPP with about 17kg (37.5lbs) on the Body Pump bar and it seemed fine but then it's not as long or as thick as the Oly bar which must make a difference. I'll experiment. I like this exercise but I just can't enjoy it or complete the reps using the Oly bar.
I'm glad to hear you give some feedback about the FSPP, because I'm starting stage 2 this week. I reopened a thread about this lift, because when I searched the archives I couldn't get all the answers I wanted. Have you bashed your nose with it? That's what I'm worried about. That and not being able to get my elbows up far enough. Do you have trouble getting your elbows up to perpendicular to torso like he says in the book? I practiced with a dowel at home tonight,and it seems very, very hard. I have never done a front squat in my life; hadn't even heard about them until now.
Looks like you did a good workout, and even added some HIIT; doesn't he have that after workout B in stage 2? Keep it up!
I'm glad to hear you give some feedback about the FSPP, because I'm starting stage 2 this week. I reopened a thread about this lift, because when I searched the archives I couldn't get all the answers I wanted. Have you bashed your nose with it? That's what I'm worried about. That and not being able to get my elbows up far enough. Do you have trouble getting your elbows up to perpendicular to torso like he says in the book? I practiced with a dowel at home tonight,and it seems very, very hard. I have never done a front squat in my life; hadn't even heard about them until now.
Looks like you did a good workout, and even added some HIIT; doesn't he have that after workout B in stage 2? Keep it up!
I remember trying to get the bar into position before I started Stage Two and I found it really hard, but I tried again at the gym with a 3kg body bar and it was fine. I think it's just practice and getting the right position for you. I know some people have had trouble getting the bar into position due to limited flexibility in their wrists.
It does feel strange especially if the bar ends up sitting at the base of your throat like it does for me but it's ok. I'm not sure if I've found the natural groove in my deltoids where the bar should sit, as is mentioned in the book. And no, I haven't bashed my nose! You just have to slightly move your head back as you push the bar up.
Just looking over at the thread you reopened and at Lisa's reply. Yes, I rest the bar on my fingers and then, to make sure it doesn't hurt my wrist, I have to consciously think about rolling the bar into my palm as I push up. I've found a grip slightly wider than my shoulders is best for me. As I said, I like this move but not with 20kg (44lbs)!
Good luck with the FSPP, just practice and don't use too heavy a weight like I did!
HIIT comes into play in Stage Three, yes, after the B workouts, but I've done HIIT after some workouts depending on if I have the time/feel I can do it. Really need to increase my NEAT and cardio though.
Yesterday, food-wise was ok, I even had a 100 cal serving of dairy-free ice cream for dessert as I was sweltering in my room!
1367 cals
39c/35p/26f
135g carbs
121g protein
40g fat
I did think about going for a walk when I got home but my train came to a standstill for ages in the heat and all I wanted to do was go home and rest!
To the gym tonight despite the 32˚C/ 89.6˚F heat (and it's the long B workout!). I think I'm going to have to brave wearing my running capris as they're the only shorter workout trousers I have. I'm hoping most other people are sensible enough to stay away from the gym. It is air-conditioned (just about) but it's the journey home on the bus I'm not looking forward too!
HIIT comes into play in Stage Three, yes, after the B workouts, but I've done HIIT after some workouts depending on if I have the time/feel I can do it. Really need to increase my NEAT and cardio though.
I'm looking at my book now, and HIIT is listed in stage 2 after workout B. Appears that starting in stage 2, it's after every workout B through stage 5. It does seem that B is a pretty long workout, though.
Yes, you're right, sorry I was thinking of (the dreaded) Body Matrix. That's Stage Three. Oh, looks like I'll be doing that on Sunday!!
I forgot HIIT was in Stage Two but looks like I've done it after every B workout apart from B3 when I ran 4km home, and after two A workouts. I tend to do it if I have the time.
I'm amazed that you can do these workouts on so few calories! If I ate 1400 calories a day I'm not sure I'd be able to work, let alone work out! Are you going for loss? I don't remember seeing how tall you are, but you're about the same weight as I am. Doesn't seem you should have to lose, unless you're very short. I'm 5'4".
I only started on 1400 cals last week which was also my rest week. I'm amazed that I have felt fine on lower cals. Hungry now and again but that's a good feeling. Getting enough protein has really helped me feel satiated. I did a NROLFW workout on Sunday which ended up being a very high calorie day . Today is my first NR workout on reduced cals (1600) but I'm making sure I'm getting enough carbs. I felt fine on higher cals, if a little full at times, but I stayed the same weight and may have in fact put on a bit of weight (or that could have been because I wasn't monitoring my food properly).
I am 5'3". My body fat is about 24% and that's what I want to reduce. Get rid of the pudge and reveal some of the muscle I've developed! I'm aiming for 20% body fat.
Today's food should be: (it's only 5pm but this is what I've plugged into Daily Plate)
Another 1/4 in or so for them to grow out.
), etc. etc. etc. Many women retain water around TOM and ovulation due to hormone fluctuations, but it really depends on the individual. Similar to how some women have severe cramps and others do not. 
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