If I eat just what I plugged into Daily Plate, I should be 1283 cals with my macros at 39c/32p/29f. So far I have drunk 2.55 litres (86 fl oz) and I'm just starting my 4th 0.75L (25 fl oz) bottle and will drink it on the way home. Then I'll go for a 35 min run (5 min run/ 2 min walk x 7). Then I'll drink more water, eat my dinner and go to bed on time!
I've felt tired all day and I know that that is the side effect of too many junky carbs and also drinking cola just before bedtime ( - am I crazy!?) then I couldn't get to sleep until near 1am and I was up at 7am this morning.
My plan this week is to run tonight, gym tomorrow, then Wed and Thurs evenings have to be dedicated to some serious beautifying and early nights before this wedding on Saturday. Then it's travelling most the day on Friday to where the wedding is, then Saturday is wedding day, then Sunday is travelling back home. So, I know I'm taking 5 days off but I'm going to try and be controlled about it. I'm going to take my protein powder and my shaker, I'll take some fruit to keep in my hotel room and the wedding isn't a buffet so I should be ok. Food while travelling - I will make the best choices I can. No excuses this time. No "but I never get to eat stuff like this". Well, I just spent the last few days doing it, so that would be a lie.
Apart from a 6 calorie sugar-free sweet on the train home, I stuck to my calories that I posted yesterday and went for my 35 min run/walk.
Todays food will be:
1369 cals
38c/32p/30f
130g carbs
110g protein
47g fat
I'm doing Stage Three B3 tonight and then having 5 days off. Starting on Friday, I have 8 full days off work! Woo! I only have one full day of activities planned so that will be a non-workout day with a meal out, but the rest of the days I hope to get a short run in each day, plus my 3 days of weights. Being at home will be a challenge foodwise just like weekends, when I'm at home, always mean I'll pick at bits and pieces (especially PB+J on toast).
When I posted yesterday about not being able to picture myself at my goal (20-21% fat), I thought, I need more inspiration pictures but couldn't really find any until I started looking through other people's logs. Now, I love a log with progress pics, which is why I have, and will, post mine. Just earlier I was looking at caitedid's log (2009-Time For Accountability)and she'd posted her pics from Jan and July this year and it's great to see what people on here have achieved and the fact that you can also see how they managed it, how much effort it took etc... If I can find some more pics, perhaps I'll keep them all together so I can look at them for inspiration. I know I posted those weird illustrations last week but just putting my picture next to them, and being able to look from 25% to 20% makes it seem a bit more real.
I do have one photo from my sisters wedding three years ago that I dug out recently. I was probably at my most out of shape and I just look pudgy and like I've eaten too much (well, I was temping at the head offices of a bakery-chain with the factory next door! The day we were asked to go and do some doughnut tasting, mmmm...). Anyway, I'm going to post that picture next week along with a picture from the wedding this weekend for a kind of comparison.
I'm at the top end weight-wise of what I've ever been (but feeling pretty in shape). 5 years ago at university, I was 116lbs and slim and moving around. Now I range from 122-125lbs and sit all day but I'd love to get to 118lbs.
Well, I had an excellent result at the gym last night. I managed to deadlift 55kg/121lbs (my bodyweight)! Well, my bw is 55.5kg but that's leave that for now...
I had wanted to try deadlifting again (off the floor this time, not the safeties I used in Stage One which were too high), so I got the Oly bar on the floor and went to get the plates to set up BB Romanian DL/Bent-over row and I've had this type of plate dyslexia before - instead of 2x5kg, I picked up 2x10kg. As I had them, I thought I'd try some deadlifting. It felt great to lift 55kg (which I've failed to lift before) plus I loved having all those plates on my bar! I'll like it even more when I only have 2x20kg plates on it though! I didn't try to find out my max reps at 55kg but when I'm off work next week, I'll have more time to spend in the gym so I shall return to deadlifts then.
Stage Three, Workout B3
BB Romanian DL/bent over row
I think I wore myself out doing DLs so struggled when I increased weight for the 3rd set. Also think I may have to work on technique for the DL part.
2 x 6 @ 30kg (66lbs)
1 x 3 @ 32.5kg (71.6lbs)
Partial single-leg squat
Standing on a step
2 x 6 @ 8kg (17.6lbs)
1 x 6 @ 10kg (22lbs) Wide grip lat pulldown
3 x 6 @ 31.5kg (69.4lbs)
Back extension
Done bent over a bench
3 x 6 @ 5kg (11lbs)
YTWL
2 x 6 @ 2kg (4.4lbs)
Swiss ball crunch
I cut these 4 exercises short because I needed to get home, plus I used up time doing DLs at the start.
2 x 6 lever
Hip Flexion (Prone Jackknife)
2 x 6
Lateral flexion (Swiss Ball Side Crunch)
2 x 6
Prone Cobra
1 x 90 sec
HIIT
14 mins
1 min @ 12, 13, 13 + 14kph
(1 min @ 7.5, 8, 8 + 8.7mph)
Despite cutting my workout short to get home on time, my bus was set on getting me home late. I didn't know it was on diversion so it dropped me 20 minutes away from home, rather than 5. At least it gave me a little more exercise but I was worn out by then!
Unless I'm dead tired, I find I'm less irritated with little things (e.g., forgetting something in my apt when I'm in my car about to leave) since it gives me more NEAT. Though since all I have to do is walk around 50 ft then climb a flight of stairs to my apartment, it's not quite the same as an additional 15 min of walking.
__________________
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.
Oh, I didn't really mind the extra walk but it's just I was trying to get home for a certain time, even cut my WO short, and then the bus drives away from my house instead of towards! You can't win sometimes.
Just been looking through the above article. I've decided that my goal is:
To lose 4lbs of fat by the end of October (Sat 31st Oct 2009). That's 15 weeks.
Now, that seems like a long time to lose a small amount but that date coincides with, roughly, the end of NROLFW for me and the only goals I really have right how are to reduce body fat and finish NROLFW so I may as well have those goal dates at the same time. Plus, I'm going to have to try really hard to keep my diet in check and I need time to see if I need to tweak anything, diet-wise. I was 122.25lbs this morning which is 0.25lbs less than when I last took pictures on the 4th July but the fat is the same (29lbs).
I know it's harder to lose weight when your weight is lower already so I know it will take discipline and time. As well as lifting 3xweek, I'm also going to start running next week.
And now onto the completely wrong type of post about food I'll be eating over my weekend away.
Tomorrow we're on the road for about 6 hours, going to Cornwall for the wedding, so it will be a service station lunch and then we're out for dinner. Now, I never go out for dinner so I'm afraid I will have to enjoy myself. I see this weekend as a mini-holiday so I will indulge and then when I'm back home next week, but off work, I'll have to get back on track (keep away PB&J on toast!). Anyway, when I'm out for dinner it's a case of a main meal (no starter) and dessert (Mmm, dessert, I love it! ) and probably a soft drink/soda (non-diet). I very rarely drink alcohol although I will drink it at the wedding.
Here's what I'll be eating on Saturday (breakfast will be poached eggs on toast at the guesthouse - I've checked their menu already - I normally have eggs on toast for breakfast). Then the rest of the day:
After the ceremony, we're having "a light Cornish-themed buffet and drinks" on a boat, then in the evening (highlighted):
Starter
Sharing Platter per table
Tempura Veg Pork Skewers with Satay Sauce Tomato and Mozarella Skewers Bread basket
Main Course
Choice of: Chicken & Leek Pie in White Wine Sauce Baked Salmon in Filo Pastry, Sun Blushed Tomatoes & Basil Mushroom, Rocket, Chervil & Goats Cheese Tart
All served with a choice of vegetables
Dessert
Wedding Cake Coffee & Mints
and then, of course 'cos it's a wedding, alcohol. I've already said that I rarely drink, so I won't be drinking too much! That could be messy...
I'm taking along some protein powder so I can have maybe one or 2 on Sat & Sun. Vegetarians are very poorly catered for, protein-wise. I'll also take some apples.
Sitting in the back of a car, I will have lots of time to think and I'll take a pen and a pad to make notes about my goals and how I am going to achieve them.
I got back from the wedding on Sunday but then my Dad took the computer away on a work trip so I haven't been able to log my workouts.
Here's a picture of the wedding dress. She looked stunning, happy and sooo slim!
And back to the weights, I have now completed Stage Three! And I've been trying out deadlifts again.
Stage Three, Workout A4
One-armed DB snatch 3 x 6 @ 10kg (22lbs)
DB single-leg Romanian DL
1 x 6 @ 8kg (17.6lbs) - can't remember why I only did one set. I think once I got the bar out for bent over rows, I started doing DLs... BB bent over row
2 x 6 @ 27.5lbs (60.6lbs)
1 x 6 @ 30kg (66lbs)
DB single-arm overhead squat 3 x 6 @ 4+10kg (we don't have a 5kg DB) (8.8+22lbs) DB incline bench press
2 x 6 @ 2x10kg (2x22lbs)
1 x 6 @ 2x12kg (2x26lbs)
Plank
1 x 90sec
1 x 80sec
1 x 60sec Reverse wood chop
I cut these short and completed all the planks as I had to leave1 x 6 @ level 4
Body Matrix
1st time: 3.42 mins Rest: 7.24 mins
2nd time: 3.34 mins
Back to the deadlifts (current weight: 124lbs/56.2kgs)
4 x 40kg (88lbs)
4 x 50kg (110lbs)
4 x 55kg (121lbs)
2 x 57.5kg (126.7lbs)
4 x 60kg (132lbs)
Partial single-leg squat
2 x 6 @ 10kg (22lbs) Wide grip lat pulldown 2 x 6 @ 31.5kg (69lbs)
1 x 6 @ 32.5kg (71.6lbs) - I wedged a 1kg DB on top of the stack
YTWL 3 x 6 @ 2kg (4lbs)
No back extensions today
Swiss ball crunch 3 x 6 w/lever Prone Jackknife 3 x 6 Swiss ball side crunch
3 x 6 Prone Cobra 2 x 90 sec
1 x 60 sec
Then HIIT:
1 min @ 12.5kph, 13.5kph, 14kph + 14.kph (1 min @ 7.7, 8.4, 8.7 + 9mph)
More deadlifting:
4 x 50kg (110lbs)
3 x 60kg (132lbs)
1 x 62.5kg (137.7lbs)
1 x 65kg (143lbs) FAIL
That is indeed a lovely dress! The locale looks gorgeous, too.
Workouts are looking good, even with the occasional out-psyching.
__________________
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.
Front squat/push press
So pleased I could complete all 8 reps of these but they were hard!! Sore wrists now, but a big improvement from Stage Two, technique-wise.
3 x 8 @ 20kg (44lbs)
Step-up
1 x 8 @ 2x8kg (2x17.6lbs)
2 x 8 @ 2x10kg (2x22lbs) DB one-point row
1 x 8 @ 2x8kg (2x17.6lbs)
2 x 8 @ 2x10kg (2x22lbs)
Static lunge, rear foot elevated
I knew I should go up to 12kg and I knew it would be tough, and it was!
2 x 8 @ 2x10kg (2x22lbs)
1 x 8 @ 2x12kg (2x26.4lbs) Push-up
These felt hard today, felt like I haven't done them for ages.
3 x 8 on floor
Plank (120 sec) I was pretty useless at these today.
2 @ 80 sec
1 @ 60+40 sec Cable horizontal wood chop
3 x 8 @ 13.75kg (30lbs)
Threw in some 50kg (110lb) deadlifts and I think that's where I'll start in Workout B.
It's been a strange week this week. I have been of work on holiday since last Friday when we went to the wedding, then we came back on Sunday. The only thing I really had planned was 2 things on Tuesday (visiting my friend and her 6-month old baby, then in the evening going for dinner with my sister and a friend), and a dentist appointment on Wednesday. Both things on Tuesday were cancelled due to illness so I felt quite down. I felt like I may as well have been at work because being at home can be so boring and I just wanted to get out. On Tuesday, I took myself to the local town and did some shopping instead.
Things began to look up on Wednesday when I went to the dentist. Yes, that sounds strange but she checked my teeth then said she would clean them but there was nothing to clean. No plaque or tartar to remove! Yay! And who said the British had terrible teeth? So, I was happy about that. Then I watched the Bill Murray film, Broken Flowers which is quite strange.
Yesterday, I went out with my parents to the National Portrait Gallery, then to lunch and then to a posh London department store I'd never been to, Fortnum and Mason's.
My parents and my sister and BIL are away this weekend so I'm trying to be positive about being here alone. I'm thinking of going to the cinema on my own tomorrow as it's something I've never done but want to. Thinking about going to an afternoon showing of 'Moon'.
Food-wise, I've been terrible this week but I was fully aware of it. Monday, I'm back on the calorie counting.
It's my birthday in a couple of weeks and I'm thinking I may buy Leigh's programme for myself (to do after NROLFW). Anyone want to make any comments about it? I know it's an e-book but I saw someone saying they were going to get Staples to print it out. Can I save it to a disc and get it printed?
Just about to order NROL from Amazon along with some digital food scales (both birthday presents)!
Seeing a movie by yourself really isn't too bad. I'll go on Saturday mornings when a theater change does $6 early-bird specials (about as cheap as it gets around here).
What I'd like to do is eat at a sit-down restaurant by myself--haven't ever done that. But I may take a vacation by myself at some point--probably not this year, but maybe next--so it's something I'd like to get used to.
Regarding Leigh's package--Charlotte, I didn't remember that you're having issues losing fat. I thought you were still making progressions with NROL4W. Leigh herself says all her material is online, and of course if you're not having problems losing fat, you don't need her stuff at all. If you'd be buying the package just for OPT or OPT Remix, I'm not sure it'd be worth the $$$ when you've already ordered NROL.
That said, I've found her stuff extremely informative just in terms of how the body works, what to do to maintain my fat loss in the future, how to avoid screwing up my results or my body, etc. I also definitely like having an easy reference rather than having to click through her sites to find what I need.
The docs are in in PDF format, so yes, they can be saved to a CD. I have a laser printer at home so I've just printed out what I need and put it in a binder.
Hope that helps!
ETA: Happy pre-birthday!
__________________
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.
Well, I would like to get to 20-21% body fat. I know that I need to count calories as that's helped me before. I know I don't really need Leighs' programme but I just want to drop the fat!
As my birthday is coming up, I feel I need to write down a few things that I'd like to achieve over the next 12 months. Losing that body fat is definitely one of them! I know I need to really want it for it to happen.
Ok, no new programme for me. I just need to keep an eye on what I'm eating. I downloaded the Ask Leigh PDF the other day and I'm just looking through it and I'm going to take some of her suggestions on board and see what happens.
Hey! It seems like you and I are in the same boat. Your goals look good and giving yourself a reasonable amount of time to achieve them sounds good as well.
You are doing enviously well on those deadlifts! I haven't gotten past 100 lbs. yet, but there aren't any in stage 2, which I am in now, so I haven't practiced. (except the wide grip from box ones, which I hate, and can't lift nearly as much as CDLs.)
I just caught up on your log, and am amazed at the progress you are making! Way to go!
And, thanks so much for putting your weights in pounds as well as kilos, for us metric-dumb Americans. I'm trying to get used to how they correlate, but it's hard to internalize. When I hear "22kg" I have to mentally formulate the pounds, I can't just "feel" how much that is to me.
I thought there are 2.2kg to a pound? so, kg x 2 + 20%, not + 10%? It's still harder than just seeing the pounds, but I suppose I should make the effort to wrap my mind around metrics.
I am impressed at your progress, and also wanted to thank you for putting your weight in pounds too. So many times lately I keep having to bring up the calculator to know what people are saying. (Though multiplying by 2 and then adding 10% of that should be easy enough to remember.)
Charlotte,
I too think that you probably don't need Leigh's program unless you find that you have trouble losing unrelated to compliance issues. But if you want it just for knowledge sake, I understand that too!
Regarding doing things on your own; I've never really had much of a problem with it. I used to go to see films on my own all the time and sitting in a restaurant by myself is sometimes nice and relaxing. I suppose Starbucks would work but it's not the same here really, I miss my traditional American diners.
__________________
Quote:
Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
I just caught up on your log, and am amazed at the progress you are making! Way to go!
Thanks! I just thought, I haven't tried DLs for ages (plus, I didn't do them off the floor in Stage 1) and wanted to see how heavy I could go. I think they are my favourites!
Quote:
And, thanks so much for putting your weights in pounds as well as kilos, for us metric-dumb Americans.
Not a problem, it's the same for me the other way around. In the UK, I think most people tend to weigh themselves in stones and lbs (although at the doctors it's kgs), but purely just lbs is a bit alien to us.
Quote:
Originally Posted by missjane
KG to LBS = double the kg's plus 10%
So, 10kg is 10x2 = 20 , then add 10% (which is + 2 more) = 22 lbs
This is how I think of it.
Quote:
Originally Posted by ZeeSparrow
I am impressed at your progress, and also wanted to thank you for putting your weight in pounds too. So many times lately I keep having to bring up the calculator to know what people are saying. (Though multiplying by 2 and then adding 10% of that should be easy enough to remember.)
ETA - Happy early birthday!
Thank you.!
Quote:
Originally Posted by Gen
Charlotte,
I too think that you probably don't need Leigh's program unless you find that you have trouble losing unrelated to compliance issues. But if you want it just for knowledge sake, I understand that too!
Regarding doing things on your own; I've never really had much of a problem with it. I used to go to see films on my own all the time and sitting in a restaurant by myself is sometimes nice and relaxing. I suppose Starbucks would work but it's not the same here really, I miss my traditional American diners.
I think I'd just heard so much about Leigh's programme that I was intrigued but I've looked through her Ask Leigh PDF now and I've read lots about her and her method and listened to her podcasts, so I think I know what I should be doing.
I'm not sure about eating alone but I'm heading to the cinema this afternoon!
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Well, my shoulders are sore today. The combination of the push press and 60+ sec planks must be to blame. My mum was shocked this morning when I told her the planks are supposed to be 2 mins long! Me too! Glutes are feeling sore too.
Phew, I was worn out after this one and I didn't even do the intervals! (I forgot my running shoes, plus I was worn out. I'll do them after the next workout).
Wide grip DL (not from a box)
3 x 8 @ 50kg (110lbs)
Bulgarian split squat
1 x 8 @ 10kg plate (22lbs)
1 x 8 @ 2x6kg (2x13lbs)
1 x 8 @ 2x8kg (2x17.6lbs) Underhand grip lat pulldown
1 x 8 @ 31.5kg (69lbs)
2 x 8 @ 32.5kg (71.6lbs)
Reverse lunge on box w/forward reach
3 x 8 @ 2x8kg (2x17.6lbs) DB prone cuban snatch
3 x 8 @ 2kg (4.4lbs)
Swiss ball crunch 2 x 8 lever Reverse crunch (floor) 2 x 8 Swiss ball side crunch
2 x 8 Prone cobra
2 x 120 secs
Awesome job! I'm doing stage 2, which is the same workout as you are doing in stage 4. I do my second B workout today. Do you like the wide grip deadlifts? I am amazed at your weight on that; I find it so hard to hold the bar this way, I can't get anywhere near that weight.
It was a struggle and I was too stubborn to change the plates, but please note I'm not doing these on the box. I think next time, I'll reduce the weight and do them on the box.
On the grip, I was holding the bar with my hands over the smooth 'rings' of the Oly bar for the 1st set but had to bring my hands just inside the 'rings' for the rest. My arms aren't very long (my sister made this observation the other day-thanks!) which doesn't help!
Just planning out my food for the week (I need to considering what I ate this week!) and I'm eating out on Tuesday night at a restaurant called Wagamama's. Just looked at the menu and I think the best choice is:
Yasai chili men
stir-fried shiitake and button mushrooms, fried tofu,
squash, red onion, peppers, snow peas and scallion
served with whole wheat noodles in a chili sauce made
from chilies, ginger, garlic, onion, lemongrass,
sweet red pepper and tomato
I was just looking around Google and found:
per 100g
Yasai chilli men - 71 calories and 2.4g fat
I've only been there once but I got sooo much food, I don't imagine I'd finish whatever I get anyway!
- am I crazy!?) then I couldn't get to sleep until near 1am and I was up at 7am this morning.
Well, my bw is 55.5kg but that's leave that for now...
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