Weight 195.6 (hate this yo-yo between 194.X-196.X, been there for about three weeks)
Wow, what a draggy unmotivated day. Did some house cleaning, took advantage of a quiet house to take about an hour and half nap (hubby & son to Brewers game, me, just don't find that fun). Did everything I could to try to talk myself out of working out. Finally forced myself to go downstairs to my home "gym" and do the RTP workout here. Really glad I did. Felt much better after finishing
This was a lower body day (I guess shoulders are lower body ). In this phase I should be using a weight that lead close to failure in 8 reps. While I'm glad, i worked out, I realize I need more than what I have available in the basement. Several kettlebells (tell everyone it's all you want for Christmas and you end up w/ a collection), and a few dumbbells, plus resistance bands, tubes.
This is my basement workout area, and my much in need of a haircut Labradoodle, Kutya.
Quad / Hamstring Super Set. Actual workout said Barbell Squats and Lying leg Curls. Workout is listed as 5 sets, decreasing rep each set. I subbed Kettlebell squats and KB deadlifts. I believe I could have done a bit more weight with both, but did have trouble controlling/holding both of the 12kg KBs in the clean position
Shoulders/Calves Super Set. Actual workout said DB Shoulder presses and Standing Calf Raise Machine (he calls for this a lot and I haven't found such a thing at my Y). Workout is listed as 4 sets, decreasing rep each set. I subbed KB Shoulder Press, and Calf raises on my step. Unfortunately, cannot press the 12kg (26lb) KBs, and highest DB's I have are 15#, so went with 1 20#KB, 1 15#KB for the presses, switching hands each set. And I skipped lowering the reps. Probably should have done that above.
Alternate:
Shoulder Press 20/15# KBs 1x8, 1x8,1x8,1x8
Calf Raises on Step i-12kg KB, alternate hands each set 1x12, 1x12, 1x12, 1x12
Laughing about the kettlebells at Christmas thing.
I've found that the workouts I'm often the most proud of are the ones I didn't really want to do in the first place. Makes me feel like I deserve a gold star or something.
__________________
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.
I discovered the secret for getting kettlebells for Christmas after reading this, LOL. I'll have to try that out this holiday season.
ETA: And I hear you on forcing yourself to work out. Ugh, I have a pep-talk w/myself about that a lot, it seems. And it's not always motivation that gets me out there, but just overall anxiety about skipping a commitment.
Just looked at the picture, there's a mirror behind the kettlebells so not quite that big of a collection, but 5 is alot! And they are pretty colors aren't they? I love working out with them. Which also makes me realize I left the warm up off the workout yesterday. That was two sets of 25 KB swings with the 20# one.
Weight 194.0 (back down - up and down, up and down)
Slept in the am, way in, like to 11:30am. Hubby had left early to golf and son made his own breakfast, was reading when I got up. Maybe all the fatigue lately was because I really was fatigued and not getting enough sleep, not because I'm overtraining. We'll see. But between a nap yesterday afternoon and sleeping in, I slept 12 hours in 24 (sleep efficiency still a crappy 82%).
Today was a cardio day. Planned on doing Wk3 Day3 workout of the running coach program on my iPod (8 weeks to a 5k). This workout is 6 minutes running/1 min walking times 4 plus 2 minute final run. I was doing really good, but in the 3rd run, I started to have a lot of pain in the outside of my right hip. Only made it about halfway through the final 6 mins and had to walk (maybe limp). Is this the infamous IT band. About to foam roll, do some pigeon stretches and we'll see what else. Feels really tight in addition to pain when I step.
Yesterday's gowearfit stats:
Calories Burned 2176
Calories Consumed 1741, 453 deficit
Macros 44% Protein, 22% Carbs, 35% fat
31 minutes moderate activity 5638 steps (sure didn't move much outside of working out...and of course, napping)
Sleep 6hr 35 min (71% sleep efficiency)
I know some consider weighing every day to be a little OC, but I've found it interesting to compare the day-in, day-out weights to the overall trend. For the most part it's been helpful in seeing how water retention from my cycle in particular affects things.
Yes, five kettlebells is a decent collection. I'm not sure one often uses the adjective "cute" regarding workout equipment, but yours look cute.
12 hours of sleep, huh? The last time I slept that much in a 24 hour period was probably during a childhood illness. Even when I'm sick now, the most I get is maybe 10--and I'm sure it's technically less than that since I tend to toss and turn. But yeah, hopefully all you needed was some rest!
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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.
Sunday June 14th
Weight 194.0 (back down - up and down, up and down)
I track my weight loss by only looking at the up peaks. I know some people are very constant, but my weight fluctuates by 1,5kg. Since my peaks are getting less high, I can tell my weight is going down. It's also stress-free, since you find yourself looking forward to a weight peak, so you can get an indication of how you're doing.
Tracking the peaks (while they go down, of course) ,makes perfect sense. I do kinda the opposite, looking for a new low number...but checking out my log of numbers I see the declining peaks also.
Missed a couple of days of logging due to travel, working out due to this damn sore hip. Didn't weigh Monday, but Tuesday am, hit a new low of 193.6. Love when I get in a new digit.
Meanwhile, back to the hip. Still really sore on Monday. Had to catch an early train (6:26am, means out the door by 5:45am) to our new Chicago office. Meetings all day then the 5:08 train home, walked in door at 7pm. A view of my life when I start doing this on a somewhat regular basis. Long days without an opportunity to workout. No gym at the new office (spoiled at the MKE one where there's a gym in my building). Hopefully, I will only be going down there a couple of times a week, love the offices, love being downtown, but the commute is a bitch.
Anyway...my hip. Still quite sore Monday night. RTP workout was upper body. Afraid to use the 12kg KBs for chest presses from a balance ball. So wasn't really able to do the high weight low rep on that one.
Alternate sets:
Chest Preses DB from balance ball 15# DBS 1x12, 1x12, 1x12, 1x12
BentOver Two armed rows using 12kg KB 1X8, 1X7, 1X7, 1X6
Back to Chicago on early train. Hip still a bit sore when walking/climbing stairs. Meeting ran late, had to really rush to train. On way, felt a snap or pop in right hip and then back to lots of pain. Limped my wya as quickly as possible to train.. Amazing how much it hurts walking, but sitting, very little pain. It was a cardio do, but no way I could do when I got home.
Hip still sore. Decided to visit the doc (we have a great on-site clinic). Diagnosis Trochanteric Bursitis. Who me, with a common runner's injury????? Based on my description of the pain and events, Doc was able to point to the exact spot of tenderness as he pronounced the suspected verdict. Wants me to rest for a week (well until next Friday am). No running. biking, ellipitcal, long walks, extra flights of stairs, spuats, KB swings, anything with repitive hip flexion (esp. weight bearing). Have some stretches to do. Thinks I'll be better by next week, if not, he may give me som phys therapy or a cortisone shot (yikes, don't think I want that).
Does think I will be able to run in future...just too much too fast. Who me, overtrain? And here I was questioning over the weekend if I was doing too much.
Trying to decide if rest should be at deficit or at maintenance. Should I do a true off week? I count the week of vacation as my off week (mid-April) - but realize that while I may have eaten at maintenance that week, a week at Disneyworld walking 6-10 miles a day, not getting enough sleep, may not be a true recovery week.
Unsure if I'll go back to RTP right now. Seriously considering OPT. I mean, I bought it, sing Leigh's preaises to everyone, follow so much of FLTS...maybe I should also do her actual program. Plus enough others here doing it to make it intriquing.
Oops, sorry about the hip. That's something I admit that I'm always afraid of, doing something that I end up hurt with. I think that's why I went back to (basically) higher rep stuff. I found that when I was doing lower reps I used it as an excuse to lift as much as I possibly could. I had a couple of twinges and decided that was a stupid course of action.
On the rest week you could split the difference. Maybe a small deficit, keeping an eye on what you're burning (as it may go down). However, if you're feeling a little burned out (as that does sound like quite an active vacation), then go for it.
I agree with Anne's advice--you could try a small deficit and watch yourself. If healing is lagging, up the cals. Take it easy!
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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.
So, I am going to rest and eat at maintenance (maybe just a hair over) until my Doc re-check. Looking at my little excel file, I have not had a week at maintenance since I've been wearing the GWF (mid-Feb). Even the vacation week was avg 300 cal under. So much for yeah, it was a rest/recovery week...3000 cal burned a day vs. my usual 2500 and in a deficit, not exactly rest/recovery.
Mentally working through the idea of eating at maintenance and not working out is a little scary. Which surprises me more than I imagined.
If it helps, I've noticed that if you keep your maintenance macros around the same as your deficit ones the (temporary) weight gain will be lower. If you end up (as I did once) making it a time for lots of carbs, then stay off the scale because it will be scary (but drop just as fast later).
Thanks for that advice Anne. Suspect I'll end up with higher carbs this week - keeping protein at 40% and upping calories will be hard. I have enough trouble getting that much protein at 1600. I'll still try to hit the 1gr per lb rule, which would be close to 40% at the higher calories.
I'm prepared for the scale change due to water etc from eating more carbs and calories. Know that 100-200 extra calories a day for even ten days will still be less than a lb of fat.
That's not my big worry. My big, HUGE scary worry is that I won't re-start. That I'll slide back into my old self. Don't think that's the case...and probably also need this to show myself I can do this. Traded a couple of PM w/ Leigh on calories, and she had some encouraging words about not slipping back. So onward and upward, so to speak.
Wed June 17 GWF stats:
Calories burned 2064
Calories consumed 2036, 28 deficit (ok not quite 100-200 over, but close)
Macros 36% Protein, 26% Carbs, 29% Fats, 9% alcohol (drowning my sorriows, a bit there)
Steps 5169
Sleep 7:34
Activity 41 minutes
Thursday June 18
Calories burned 2119
Calories consumed 2392, 273 surplus (yikes, this makes me nervous)
Macros 28% Protein (a measly 45g), 45% Carbs, 27% Fats, 0% alcohol (this makes me more nervous)
Steps 5534
Sleep 5:54
Activity 40 minutes
Really surprised by that low protein number. Guess I shouldn't be. Had my usual oatmeal, almond butter, blueberries and protein powder breakfast w/ a large skim latte. Skipped morning and afternoon snack, had salmon with brussel sprouts and wild rice for lunch, dinner was whole wheat pasta with ground turkey and another 16oz skim milk, a bit of bread, and then a fruit bar for evening snack. No processed foods, carbs from decent sources. But shows me even in this bit looser week, I need to plan my days a bit better.
Overnight rest not great due to loud thunderstorms all night. While I don't mind storms, my 9yo son does, a lot. He's been somewhat afraid of them all his life. Climbed in our bed around 1am, add a cat on the bed also and a dog pacing around the room and you get a crowded and fitful sleep.
The bonus was upon waking we discovered our sump pump had stopped working overnight and we had a bit a water all through the basement - in some places the carpet was just really wet, others you could see maybe 1/2" of water on the carpet. My poor treadmill and kettlebells were in one of the wetter sections.
Worked from home while waiting on repairman. We moved to WI and bought the house less than a year ago. The former owners must have been full of shit when they said the basement never flooded...this is the third time we've had water so far. The other two just around the sump pump. SO either this pump has been failing for some time or like I said they lied (think both). The one bright spot is that our realtor had insisted they provide a home warranty in the sale. This is our second claim (first was the water heater going out...which was also a basement drencher). Thanks goodness the carpet is all indoor/outdoor and the basement isn't fully finished and ruined. Lots of fans and humidifiers running now.
Other that that I did have a decent recovery day. Some stretching, foam rolling. Must have moved around more than I thought cuz calories and steps higher than last two day. Hip no longer sore, just a bit tender. Don't feel like I'm altering my gait, my steps or limping anymore.
Gowearfit stats for Friday June 19
Calories burned 2279
Calories consumed 2213 (66 deficit, was basing calories on last two days, thought this would be a small surplus)
Macros 25% Protein (143g, better still not good),40%carbs, 31%fat, 4% alcohol
Steps 6978
Activity 41 minutes
Sleep 6:04 (70% efficiency)
Mark me as a third person who needs to up her protein a little. I'm not way off; just been averaging 37-38% when I should be at 40. Problem is that each day I'm like, "Well, that was pretty close, so it's probably okay," but I'm sure that, like an extra 60 calories here and there, being too low adds up.
__________________
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.
That's not my big worry. My big, HUGE scary worry is that I won't re-start. That I'll slide back into my old self. Don't think that's the case...and probably also need this to show myself I can do this. Traded a couple of PM w/ Leigh on calories, and she had some encouraging words about not slipping back. So onward and upward, so to speak.
The first few years, I use to worry about this whenever I had to miss working out. But remember this, this is the new you and you love the new you. You are happier than you have been in years, and there is no way you are going to lose it.
I have been going through a hard time right now. And I think it is in part to missing some of my workouts. Honestly, working out is better than drugs. But I had to give myself the above PEP talk when I woke up depressed and not wanting to go to the gym.
Hope that Helps --- Hang in there and get better
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Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
First off the good news (some really good and surprising news), I'll get caught up on some posting about stats from my rest, recover and refeed week a bit later.
Back to Doc today. Still feel some little tinges of soreness in hip, but he wants me to start working out again (taking it easy on running, esp on pavement and along the same side of my rather sloped street - need to find a sidewalk route or track). That's good. Feels like if the bursitis comes back we should do a cortisone shot, which scares me from a pain perspective. But from what I've been ready has a high record of long term (5 years) relief.
Getting released to start training again, was the good news...now for the really good, surprising news.
My BP when i went to the Doc last week was 113/76. We were talking about the weiht loss and he looked at what it was before - particularly the exam 15 months ago that began these changes. 135/98. Nice little drop, huh? No meds, just diet and exercise. 15 months ago my chloesterol was 235. Triglycerides were 175. So blood pressure, cholesterol and triglycerides all in the borderline high, approaching concerning levels.
So then he suggested I come back in morning for a fasting lipid work. Just got those results.
Cholesterol 143
HDL 44
LDL 90
Triglycerides 45
Pretty impressive changes, huh? Nearly 100 point drop in total cholesterol through diet and exercise alone. This eating clean (I'm not perfect, but dramatically better), losing weight, no fast food, regular exercise thing does really work. Oh, and I've gone from taking prilosec 2 times a day for GERD/esophageal spasms (supplemented with TUMS) to none at all and no issues.
Perfect timing of test results to motivate me to move forward down this path!
Wow, sounds great, and indeed a great motivator! Congratulations!
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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#
You're a poster child for why a good diet and exercise are important. Congrats on the great results!
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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.
Figured I better at least acknowledge, slightly document this refeed/recovery break I've been on. And then get back down to business with the real training/cutting/logging.
My initial plan was to refeed/recover for about ten days until the doc released me back to working out....then start OPT on Monday June 29th. However, I looked at my schedule realized this was still Summerfest, that I had a friend coming to town for 4th of July weekend, dinner party at another friends in the middle...and that not only would those things put me in more situations where more drinking and eating would happen, that I just really wasn't ready to jump into a program with high compliance.
So I actually did was refeed/recover for the 11 days from June 17th through June 28th. Then the next week, I started cutting back calories to a decent deficit (my goal at the time was 500 cal avg deficit) and started trying to increase NEAT activity, long walks etc., but not really "working out". OPT officially started today.
Things I discovered about myself...if I allow myself to eat more or less unplanned as life happens, I seemed to naturally eat under maintenance levels on the majority of days, with an occasional high calorie day (like 700-1000 OVER maintenance). I lean towards higher levels of carbs versus protein. These higher calorie days seemed to always involve alcohol. Which leads to the other important lesson..... left to my own devices, I consume far too many calories from alcohol!! So cutting that out completely between now and when I go on vacation August 8th....or at least almost completely.
Stats from the Refeed period....
Average calories burned each day 2326 Average calories consumed each day 2273 Average daily deficit 53 (I'm thinking margin of error/ the occasional unlogged bite or taste negated that deficit.) Avg daily activity 1:03, no vigorous Avg daily steps 7818 Sleep 6:41 at 82% efficiency
Macros Protein 26% (148grams/day), Carbs 34%, Fat 35%, Alcohol 6% with 26g fiber per day.
Stats from the this last week, which apparently involved even more alcohol and less protein......
Average calories burned each day 2574 Average calories consumed each day 2092 Average daily deficit 482 Avg daily activity 1:35, no vigorous Avg daily steps 10515 Sleep 6:22 at 81% efficiency
Macros Protein 24% (128grams/day), Carbs 33%, Fat 33%, Alcohol 10% with 23g fiber per day.
Another important lesson, if I hit that 10,000 steps a day goal, I am almost guaranteed to hit my 2500 cal day burn goal
). In this phase I should be using a weight that lead close to failure in 8 reps. While I'm glad, i worked out, I realize I need more than what I have available in the basement. Several kettlebells (tell everyone it's all you want for Christmas and you end up w/ a collection), and a few dumbbells, plus resistance bands, tubes. 
So maybe my body was telling me something....
Linear Mode
