Fit and Fabulous by Fifty

[kimikaw]

Originally Posted by realcdn

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).

Realized I left off a very important bit of stats or comments in regard to my refeed/recovery period. Weight fluctuations.

Anne, you were so right about the scale not being kind during the refeed if I ate significantly more carbs...which I did. I'd gone down to like 193.8 just prior to starting (my first dip below 194). The first few days I didn't weigh. Then maybe four or five days in, I got on teh scale. The digital numbers were bouncing all over, even flashing a brief 200 before stopping at 198.8. I decided for sanity sake not to weigh again until a few days out of the refeed. I knew if the scale actually stopped over 200, I would FREAK!

My next weigh in was this past Friday. I'd been back in a deficit since Sunday - still a bit higher carbs than I'd like, but not too bad. 195.6 on Friday.

Monday's official OPT start weight was 194.6

Today was even lower, so seem to be finally dropping all the water....192.8 (hooray a new low). I did not do a strength workout yesterday, but will tonight, so expect a tick back up tomorrow.

[realcdn]

Yep, I'm sometimes tempted to stay off the scale until after a refeed, but will probably weigh myself on Sunday anyways. I remember the first time I went up about one pound total, and it dropped right away. The next time I think I went up over 5 (but my protein was really low). The only good think is that unless you go truly overboard it always drops off fast. It sounds like you did well with it. Good luck on OPT.

[kimikaw]

Okay need to get serious again about keeping a training log

Tuesday July 7 OPT day 2

Didn't get to gym at lunch as planned, so decided to switch from A2 to a cardio day. Still somewhat afraid to run, so decided a four mile very brisk walk would have to do. Out neighborhood is very hilly, so if I can maintain around 4mph pace even on hills, I get heart rate to right place. According to mapmywalk.com, I did 3.9 miles in exactly 1 hour, so pretty close to that 4mph pace...was sure I did four miles, and now wondering why I am obsessing over .1 mile. Already figured out if I circled one of the many courts in our subdivision while on this same route, I'd be at 4 exactly.

Need to find a place to run with sidewalks. So paranoid aout running on the street edge due to the slope...Doc seems to think that was a strong contributing factor to the hip bursitis. None of the subdivisions around us have sidewalks, they are nice wide tree lined, little traffic streets, but with a definite slope on each side. Even on my walk yesterday, I made sure to switch from side to side, rather than staying to the left always, facing traffic.

Weight in am 192.8
GWF stats for Tuesday

Calories burned 2615 (goal is minimum 2450 a day)
Calories consumed 1595
Deficit 1020
Macros 39% protein (160g), 44% carbs (143g), 17% fat (48g) 22g fiber
Activity 1:17 moderate :31 vigorous
Steps 13,004
Sleep 6:42 at 89% efficiency

Just hit me that in the first two days I've done ZERO recovery. Thankfully, they started lunchtime yoga back up at work on Wednesdays. Same teacher as the Sat class at the Y (she works here in her "real" job). Much more stretching, restorative style, heavy use of blocks and belts. So at least I'll be doing some recovery work today. Will have to do A2 tonight at home.

So far I feel pretty good. Feels good to be back in a deficit and moving forward (well, maybe good isn't the word, but more positive outlook than good)

[scribess]

Hey Kim! Sounds like you learned a lot on your maintenance weeks! You did much better with protein than I did while on vacation. It made me sort of glad I wasn't doing true OPT work, since my muscles wouldn't have had much to recover with.

Anyway, glad to see you've started! Looking forward to watching the successes of another OPTer.

[NYC_Native]

Impressive job on the walk earlier. As a runner, I feel quite sheepish admitting here I'm actually a slow walker, when I have the choice, LOL. When I lived in New York City, the only motivations for me to be a fast pedestrian were so that I didn't block anyone's path, and I didn't get mowed down on the street.

[kimikaw]

Joyce, You may be a slow walker, but I cannot imagine running at the pace you do routinely.

Last night I had mapped out a 5 mile route and was all set to go. My hubby suddenly announced he wanted to join me, which meant our son also needed to go. I knew to make the 5 and get home while still light, we'd have to leave that second, plus walk quite fast. Didn't quite work out that way. Brooks was joining via bike (he rides ahead, comes back, etc.), but took us 20 minutes to get out of the house...plus Steve is really just starting to move and can't keep my pace. Made 2.9 miles (why this theme of missing even miles by .1) in 45, which included several spots where Steve had to kinda jog back up to me. At first I was a bit miffed, I like the alone time of working out...and also that I couldn't push myself as planned.

Then I realized I was being a tad selfish...that I've been praying Steve would start making some similar lifestyle changes. Here, I've been resentful at times that he didn't seem to be supporting my efforts, and then he makes some effort on his own part and I get all pissy.

Still, going to have to find a way to balance, encouraging my spouse with pushing myself...... (not to mention that alone time thing)

[kimikaw]

Results from Wednesday July 8th

First off the best news...a new low weight 192.0. And of course, I'm writing this a day behind, so know what I weighed this am (sneak peek 191.4...which means in three days of OPT (well, loosely following) I've "lost" 3.2 lbs.) Really a refeed related whoosh, but still I'm lower than below the re-feed! need to get some measurements.

I'm now wearing in most brands pants/jeans in a size 12. This is a huge psychological boost for me. I started a year ago at an 18W, then a 16W, being able to buy clothes around Dec in teh regular department at size 16 was big (if you don't know a 16W is bigger thana reggular 16), those getting big and moving to 14 was bigger, and this is huge! I used to think size 12 was my goal....not so much anymore. Thank god there's a Lands End Inlet here and I've been able to find under $15 pants, ditto at Kohls and Steinmart on sale. Try to keep one black, one navy and one gray pair of fitting work pants at all times, plus a pair of jeans. Hate to keep buying things, but wearing clothes that fit rather than bag feels great! Have a pair of 14s on today and realized how crappy the baggy butt /leg look really is. Get many more compliments in fitted clothes.

First off a confession. I am sucking at starting OPT. Not from a calorie or macro standpoint, it's the workouts. For whatever reason this week I have been unmotivated to do strength training. Maybe it's the knowledge that the Rock n Roll Chicago Half Marathon is less than a month away and I need to get moving. Maybe it's the higher deficit, but all I want to do is long brisk walks. Do have a trainer session tomorrow, so that may get me back in the strength training mode.

Today's activity- Lunchtime yoga at work....yesterday I wrote this would be great for stretching/recovery work. HA, not so much. She was in one of her rare, but welcome, flow style, lots of sun salutations, warrior poses, etc. moods. Worked up an unexpected but nice little sweat. I've not been doing very much yoga the last month or so, and can feel yesterday's work in my quads/hamstrings today (assume it was the yoga). I did do foam rolling and all the OPT stretches in the late evening.

As mentioned above, didn't do a strength workout. Walked 45 minutes/ almost 3 miles instead, good brisk pace. Actually showed 39 minutes of vigorous activity (over 6 mets) for the day, 25 on this walk, 14 at yoga. The hills in our neighborhood are quite handy!

GWF stats for the day
Calories burned 2666
Calories Consumed 1693
Deficit 973
Macros 155g/36% Protein, 134g/32% Carbs. 36g/20% fat, 12% alcohol (oops a couple of glasses of wine does not fit my resolve of no drinking until vacation)
Activity 1hr 47minutes including 39 vigorous
11,412 steps
Sleep 6:49 at 84% efficiency

Still feel good. Getting a little of the headachy, hunger deficit suckage, usually after two or three days of that, I stop really noticing it.

[scribess]

Kim, that's great for three days of OPT! Congrats!

I sympathize with you on the strength training. 4x/week is a lot for me. I don't like. When I'm off of OPT I'm going to drop down to 3.

But (and I'm sure you know this already) don't neglect it entirely! It's what, along with sufficient protein, will help you maintain your muscle mass.

[kimikaw]

Thursday July 9

Weight this am 191.4 (great downward trend this week, hope it continues....refeed/diet breaks are a wonderful thing aren't they).

This was a rest day - bunch of meetings with no break long enough to go to work gym, and then the Jonas Brothers concert at night. Took my 9yo son. He was so excited when they announced the concert, and has been excited right up until yesterday. When I picked him up from camp, he asked me to not tell anyone he was going. Damn kids and peer pressure, he suddenly is feeling bad that he is going to a "girl's" concert. Nonetheless, he had a great time...I was even surprised how much I enjoyed the show - a very pleasant surprise for me was Jordin Sparks as the opening act (with a joint song in middle). While I lean more towards rack (maybe alternative rock), I occasionally like pop - and since American Idol have really liked her). Disney $$$ and theatrics/staging very evident, but that really made the show. So in the last two weeks, I've seen Rancid, Puddle of Mudd, Train, Bon Jovi and now Jonas Brothers/Jordin Sparks.

Okay back to the day....GWF stats

Calories burned 2229
Calories Consumed 1632
deficit 597
Macros 165g/40% protein, 132g/32% Carbs, 36g/20% fat, and 8% alcohol (yes, I needed one 16oz beer to get past the teenybopper concert screaming - amazing what high % calories that becomes when eating few calories)
Activity 47 min (3-6mets, just normal rushing for meeting to meeting, NEAT, etc.)
steps 6876 (once again proving if I don't hit 10,000 steps I don't hit my 2450cal goal)
Sleep 5:00 at 72% (stayed up late and then tossed and turned all night)

Fun day with the family. Trainer session tonight, suspect I will be quite sore tomorrow with such a break I've had from both the trainer and strength training.

[kimikaw]

Amanda,

What's weird is that I like strength training (and know the importance) don't know what is it lately that has kept me away. Tonight's trainer visit will hopefully push me right back into the groove.

[Peaches6311]

The story about your family joining you on your walk made me smile. I can so relate. I always want them to do things with me, but I also want them to be at my level and can get a little annoyed if I have to change my workout plan.

Way to go noticing it and changing it. So, it was a nice family time and everyone benefited.

[NYC_Native]

Awesome how your weight is going on a downward trend.

And some yoga moves can be really challenging. I still can't do the one where you essentially lift yourself up, from what I think is a seated position. I forget that within the yoga practice, there are branches of it that lend themselves to wicked workouts, overall.

[Peaches6311]

Hey,

Just checking in to see if the trainers visit helped to motivate you back to the gym. Are you feeling OK?

[kimikaw]

Oh my...has it really been that long since I posted?

Summer got in the way of my resolve to stick with any sort of formal program. Never did really start OPT - first it was getting ready for the Chicago half marathon...where I knocked almost 30 minutes off my April time, and had my record breaking calorie burn day



Then vacation, where I ate and drank whatever....but tried scuba for the first and second time. Absolutely enthralled with that. Will get certified this winter before any other warm weather dive type trip.



But now, it's time to get back on track. Fortunately, the summer "off" didn't really derail things, just stalled them. I'm at 190lbs, more or less where I was when I last posted. Joining the women's fall challenge. Only 6 more months to fifty...and I have 30 lbs to lose and plenty of recomp work to do if I want to make the thread name goal!

Will do OPT (really, I will) for the first 12 weeks. Pictures, measurements etc. tomorrow

[scribess]

Hey, welcome back! That's an awesome graph from the half-marathon, and it looks like you had a blast scuba diving.

Now, back to work!

[Pips]

Welcome back, good luck with the fall challenge!

[realcdn]

I love to snorkel and I'd always talk about learning to scuba. I'll put that on the list for later on. Glad you had a great vacation!