Thank you, and I went to your blog. Nice recipe. I will use it. I am going to navigate your blog too. It is well laid out. "Wannabe homesteader" lol.
I grew up reading the Little House On The Prairie series, and I spent much time dreaming about homesteading myself.
Guess what? . . . A workout!:
Deadlifts
2x60x12
Dumbbell shoulder press
1x15x12
1x10x12
Wide-grip lat pulldown
1x60x12
1x70x12
(boo-yah!)
Lunges
2 sets of 12
(in the first set I held a full bottle of water in each hand)
Swiss ball crunches
2 sets of 10
Notes:
~ This is one of those workouts that should have been horrible, but wasn't. I ate mostly carbs for breakfast (cereal) and had a headache when I went to the gym.
~ but everything improved! Added 5 lbs to the deadlifts (but lower reps), the dumbbell press I did 15 lb dumbbells on the first set (up from 10), and the lat pull down I went to 60 and 70, as opposed to 50, 50 last time.
~ I know the reps were lower (from 15 to 12) but all the weights seemed manageable, and if I were going til exhaustion I could have hit 15 on about everything (except the blasted lunges)
~By the end of the workout, I was seriously tired and sweaty, and once I came home and had my protein shake the headache went away.
3 days until my first weigh in! I am weighing in on Monday morning and will use it as an ear mark to see how the calorie range is. That is two weeks from my initial start date, and I want to see if the scale is showing any progress . . . I don't expect miracles but a pound or so would be nice. That makes me nervous because I feel like I have gained weight, if anything. I do not have that feeling like I am losing at all. That part is a little scary.
Also to note: My brother's wedding is in two months and while I am looking for the long range goal, it would be nice to accomplish as much as I can before then! I am going to have to look at these wedding pictures for the rest of my life and they are going to be sent to all my family that hasn't seen me in years. Also I'm a bridesmaid and singing during the ceremony.
It would sure be nice not to look like a beached whale up there. LOL
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
Looks like you did well. Was that the third workout of stage 1A (or is it B?) You should be able to go up in weight as you go down in reps, so you did right. I always try to up the weight workout to workout, even in the same rep range, even if it's only 2.5 lbs.
Re: the weight, go by your clothes more than your scale. You might be gaining weight and still losing size, if it's muscle gain. In two months you won't recognize yourself. Don't worry.
Looks like you did well. Was that the third workout of stage 1A (or is it B?) You should be able to go up in weight as you go down in reps, so you did right. I always try to up the weight workout to workout, even in the same rep range, even if it's only 2.5 lbs.
Re: the weight, go by your clothes more than your scale. You might be gaining weight and still losing size, if it's muscle gain. In two months you won't recognize yourself. Don't worry.
Yes, it was the 3rd workout of stage 1A. So I completed the first two weeks of the program. I haven't been keeping really good written notes, so I am ironing out my written log this weekend.
It is so nice to just take my chicken scratch and type it up in here. But I guess I do need a written record of some sort . . .
Yay for not recognizing me in two months Honestly, if I could drop a couple of dress sizes (and some pounds) I would genuinely be so happy! Gosh how I look forward to feeling 'normal' again.
I will say that I am really confident about the lifting program, the ONLY part I worry about is tweeking the calorie intake to make sure that I am losing weight at the same time I tone and gain muscle. I feel stronger already!
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
I feel so fat today! My clothes are tighter and stuffy feeling, I feel HUGE (not in a good way) and just all around frustrated.
I know, I know, it's just the way of things, but by golly that doesn't mean I have to like it. It plays with you mentally when you are working out and getting fatter. LOL
Obviously, it's not the working out (or the eating less), so it's just the 'lumps of life'. This too shall pass . . .
Today was an off day with working out, and I really wanted to go sweat some of this puffiness out at the gym but my schedule did not allow it.
I started the day with having to go take some computer classes for one of my jobs, and then came straight home to do some cardio, but brother wanted me to go eat with him at Olive Garden. So I did that instead At least I ate okay, just minestrone soup and salad (no dressing) and two breadsticks. All in all, the website said 650 calories, but I figured 750 just because I know in 'real' life things are usually more.
BUT my job tonight was waiting tables and we were very busy, so lots of NEAT.
Tomorrow I won't have any specific cardio either, but I am working in the restaurant from 9 am to 11pm (ish) so I am sure I shall burn my fair share of calories.
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
I remember that "stuffy" feeling that I got in the break-in phase of NROLFW, and how it freaked me out, LOL. It sounds like you're OK about it, though.
And the next time you go to Olive Garden, a good alternative to the soup & salad combo is the Venetian Apricot Chicken - it's (fairly) low-fat, has protein, and tastes good.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
And the next time you go to Olive Garden, a good alternative to the soup & salad combo is the Venetian Apricot Chicken - it's (fairly) low-fat, has protein, and tastes good.
I always get that - it's (relatively) low sodium too, so much less bloat from it!
I will remember that about Olive Garden, I was actually surprised to see that the minestrone soup only has 100 cals (I figured higher, just in case )
Thanks ladies for the encouragement, actually 'puffy-wise' I am feeling better today, but OMG I think I just lived the hardest day ever! LOL
I work at two different restaurants, one is a Golf pub, and the other is Cracker Barrel country restaurant.
This morning I got up and went to the pub around 8:30am to work brunch. We do all the 'set up' for it, so it's two hours of intense work (I'm talking serious sweating) to get the whole brunch ready and set up. It was busy there, and I had to bust my hindend to get out by 2:35 . .. at which time I jumped in my beloved Neon (lovingly called The Silver Bullet ) and drove 25 mins to Cracker Barrel and clocked in there.
I served tables at Cracker Barrel from 3pm to 10pm. Which is of course, never easy. All that would have been fine and good but I was cramping so bad I could barely stand up straight. (sorry boys, but it's my log and I get to write what I want lol) Honest to goodness, that made the whole day 5 times harder.
Anyway, doesn't it seem like if you ever have a day where you know you are going to be working hard and pushing yourself,something dumb comes up to make it more difficult?
I am proud of me for surviving. Technically, I know there really isn't a viable alternative TO surviving but still, survived I did, and the moment is past.
Days like this one are lived one moment at time. I lived every moment.
Now I set back with my hot tea and ponder that tomorrow is sure to be better, and that is a very nice thought to end the day with
FOOD: (I am going to log my food today for the heck of it)
B: 16 oz 2% milk, one crunch doughnut
S: about 3 oz of smoked chedder cheese, 3 small wedges of watermelon
S: 8 oz carton of lowfat choc milk
L: 3 small grilled chix tenders, and 10 french fries
S: 8oz. carton of lowfat choc milk
S: 8 oz. carton of 2 % milk
S: hot tea
edit in ~ 100 cal bowl of cucumber salad, so cals came up to 1600 ish
Okay, if you 'are what you eat', I'm going to be a freakin' cow That is a lot of dairy.
The dairy is because my stomach was hurting so bad, it was making me really sick and I was scared to eat anything. I finally ate the tenders because I was scared not to eat something. I think the calories reached 1500, so that isn't too bad (target is 1750, but I've been hovering around 1650ish)
**btw, smoked chedder cheese is da bomb!** I had never had it before, but that shall not be my last!!
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
Push-ups
2 sets of 12 (increasing the angle on these each time)
Seated row
2x40x12
Step ups
1x5x12
1x10x12
Prone Jackknife
2 sets of 10
Notes: I am increasing the intensity of each of these with each workout. There was nothing that felt impossible today, and the extra weight really seems to help me balance with the step ups.
In some ways, I feel best about the squats right now, because I remember not being able to do even a few squats and my legs always being so sore if I was ever in a situation where I did squats as part of 'normal life'. I would have never thought by the third week that I would be actually adding weight
Weigh in: I did my first weigh in today. It was 158.5lbs, so that means 1.5lbs in two weeks. I am happy with that, but not ecstatic. Naturally I would hope to lose more, but I know there is a lot of factors at play here, so it was encouraging overall.
Also,considering my well whined about 'puffiness' the last couple of days, there is a chance that it might actually be more.
I posted a question in the fat loss troubleshooting section on it, and I'll see what feedback I get on that.
The plan:
The plan is to weigh in once a week, and do measurements once a month. If I feel stagnate, then I can tweek the calories and such, or take a look at my current methods (food portions,etc). I am being REALLY careful not to underestimate my calories or portion size, so I am fairly confident with it.
At the moment I am enjoying a post workout choc protein shake and 1/4 cup of raw almonds. yummy!
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
What are you using for the squat weights? Is there a barbell that's 12 lbs. at your gym?
Congrats on the progress!
I am using the weight plates and just holding them in front of me. Today I used a 10lb and a 2.5lb one and simply held them together. They are light enough to where that is not really a challenge.
I would love a 12lb barbell though, for the shoulder presses. I know I am blessed to have the gym I have, it has all the basics and no one is ever down there, so I have it by myself, so I'm not complaining. But it does only have two of each weight plates, so I imagine that is pretty limiting for the guys that need to lift a lot heavier. lol
Whatcha gonna do?
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
Do they not have any barbells at all? Because holding the weight on your chest changes the movement to more of a front squat, not a back squat like it's supposed to be, with the weight back on your shoulders.
Do they not have any barbells at all? Because holding the weight on your chest changes the movement to more of a front squat, not a back squat like it's supposed to be, with the weight back on your shoulders.
This makes me highly suspect I have been doing it wrong then
SHUCKS!!!!!! I have been watching videos of how to do squats but none with weight, so that just stinks.
So I hold the weight behind my head? I am going to have to look it up
*sigh*
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
If you don't have a barbell don't sweat it. If all you have are plates, you can do a plate squat just like you are. It isn't exactly the same as a back squat but it is a better movement than trying to mimic a back squat by holding the plate behind your head or something. If you have dumbbells, you can do goblet squats or you can try parking them up on your shoulders or holding them down at your sides. It's all good.
If the place where you are working out has plates, don't they have a bar to put them on?
To start learning the squat with weight, there is something called 'goblet' squat, which is one of the very best methods to learn how to squat... sounds like you are doing exactly that one!
That is: you take a dumbbell and hold it up to your chest and .. squat
You can also squat with 2 dumbbells but that's actually the hardest way.
Squatting with a barbell (and disks on them or not when you're not strong yet) is the next step.. you either put it on the back (voila back squat) or against your throat with elbows up (front squat).
Funny as it sounds, I'm now more comfortable with the front squat version as I'm staying more upright here and don't start leaning over.
Find a series of videos called 'Squat RX' by Boris Bachmann (?) on Youtube.. those are the bestest..
Yeah, definitely don't hold plates behind your head. But like LisaS said, if there are plates, isn't there a bar to put them on? You can also use a broomstick or dowel to learn the proper position on the back, and practice with body weight that way. Reread the NROLFW section on the squat. Look up the thread on squats in the NROLFW FAQs for tips and videos. I highly recommend Rippetoe's book and video, Starting Strength. I just got it, and realized I've been doing a lot of things wrong as well! So don't worry. Whatever you do at the beginning will give you gains, so don't sweat it too much.
Hey just catching up here...have you looked on you tube for barbell squat videos? Check out the ones Lisa posted about. I would also assume if they have plates, they should have a bar and at least a squat rack or power cage somewhere?
I used to work two jobs just like yours - golf course beer cart girl and I bar tended at another restaurant, and I would often work both in the same day. Waiting tables is work! I definitely attribute being on my feet all those hours to not gaining much in college despite my eating and drinking habits at the time
I really think a lot of what people call "middle age weight gain" can be attributed to eating the same as when they were younger, but living a much more sedentary lifestyle. They eat the same, but instead of working two hard jobs, going to school, studying, moving, playing sports, they sit in front of the TV. And then say, "I never used to gain weight when I was in my 20's! Now everything I eat goes right to my hips!" Well, your hips go right from the fridge to the sofa!
You'll get there with the squats. That is such a basic but awesome exercise that works wonders. However, when you get to the squat jump part of NROLFW, you may change your tune on that.
And when you mentioned the thing about the chicken fingers earlier, I remembered that I tried those new Chik'n breakfast bites at Chik-Fil-A yesterday, and I thought they were really good. Sooooo good!
That's weird that they don't ahve a barbell. I was looking on Craigslist the other day and found tons of people selling weights, benches, and barbells. That might be an option. Buy a decent used one and donate it to the gym? Not sure how much you'd want to spend, or whether that's an option, but just thought I'd throw it out there.
If you don't have a barbell don't sweat it. If all you have are plates, you can do a plate squat just like you are. It isn't exactly the same as a back squat but it is a better movement than trying to mimic a back squat by holding the plate behind your head or something. If you have dumbbells, you can do goblet squats or you can try parking them up on your shoulders or holding them down at your sides. It's all good.
If the place where you are working out has plates, don't they have a bar to put them on?
Yes, they have the barbell, they don't have a squat cage or anything, but they have the bar.
I guess I'll go with the goblet squats . . I am going to study on it tonight
Quote:
Originally Posted by Espi
To start learning the squat with weight, there is something called 'goblet' squat, which is one of the very best methods to learn how to squat... sounds like you are doing exactly that one!
That is: you take a dumbbell and hold it up to your chest and .. squat
You can also squat with 2 dumbbells but that's actually the hardest way.
Squatting with a barbell (and disks on them or not when you're not strong yet) is the next step.. you either put it on the back (voila back squat) or against your throat with elbows up (front squat).
Funny as it sounds, I'm now more comfortable with the front squat version as I'm staying more upright here and don't start leaning over.
Find a series of videos called 'Squat RX' by Boris Bachmann (?) on Youtube.. those are the bestest..
I am going to watch the videos tonight. Yeah, I just want to make sure that I am doing them properly, and getting the good out of doing it! It would be frustrating to be starting and doing it wrong, then having to UNlearn it.
Quote:
Originally Posted by beesknees
I used to work two jobs just like yours - golf course beer cart girl and I bar tended at another restaurant, and I would often work both in the same day. Waiting tables is work! I definitely attribute being on my feet all those hours to not gaining much in college despite my eating and drinking habits at the time
Yeah, two serving jobs can be an adventure! I had an interview today, so hopefully I am not going to have to serve for that much longer! I hope, I hope
Quote:
Originally Posted by NYC_Native
You'll get there with the squats. That is such a basic but awesome exercise that works wonders. However, when you get to the squat jump part of NROLFW, you may change your tune on that.
And when you mentioned the thing about the chicken fingers earlier, I remembered that I tried those new Chik'n breakfast bites at Chik-Fil-A yesterday, and I thought they were really good. Sooooo good!
Yeah, chicken fingers should be outlawed . . . I remember a comedian that did this skit about how 'if chicken's had a finger, they would shot us all a bird' (talking about 'what the heck are chicken fingers')
Quote:
Originally Posted by Snarlla
That's weird that they don't ahve a barbell. I was looking on Craigslist the other day and found tons of people selling weights, benches, and barbells. That might be an option. Buy a decent used one and donate it to the gym? Not sure how much you'd want to spend, or whether that's an option, but just thought I'd throw it out there.
Yes ma'am, there is a barbell there. I have just been doing things wrong. LOL. I seem to be good at that.
Okay, today I had a cheat meal. Honestly, I didn't want it terribly or anything, but I have a management interview for a restaurant that I had never been to and so decided to take brother and financee out to dinner there.
It's an Italian Place, Bravo's (http://www.bravoitalian.com/) and I ordered the egg plant Parmesan. It was very good, and I did enjoy it. It felt so greasy though. So, it won't be hard to jump back on the straight and narrow tomorrow.
It wasn't a lift day, and I had an interview today that took almost 3 hours, so I wound up not doing anything special for exercise.
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
Congrats on your loss so far! And honestly, I've noticed that I myself retain the most water during TOM rather than before. Maybe it's the same with you.
I'll the squat discussion to those more knowledgeable than I.
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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.
Congrats on your loss so far! And honestly, I've noticed that I myself retain the most water during TOM rather than before. Maybe it's the same with you.
That is certainly the case with me too. I know you can't sweat the small stuff, but it's one of those things that still bug you, even though it shouldn't. Ya know?
Workout 4B of Stage 1
Deadlifts
2x65x12
Dumbbell Press
15x12
10x12
Lat Pull Down
2x70x12
Lunges
2x12 (with bottle of water in each hand)
Swiss Ball Crunch
2x10
Notes:
~ I love getting stronger In the deadlifts I have been showing steady increases and the lat pull downs as well.
~In the lunges, I AM getting better, but the progress is slower. I am up to having decent form the whole time, even though it still feels like I might die at any moment.
Other notes not directly related to the workout:
~ I am having issues keeping my calorie intake up. I simply haven't been hungry. Today it might be the egg plant parm I had last night (plenty of leftover 'energy' in my body). Today I drank 16 oz of milk for breakfast (was at work from 11-5 and didn't eat) and had some hot tea when I got home. So when I went to workout (at 9pm) I had had 290 calories.
~ Right now I am eating a rotisserie chicken breast and some cucumber salad, but it will still only bring my calories up to about about 800. UGH!
~ I plan on drinking a really big protein shake here in a bit. I am going to get my calories to at least 1700, I may eat some peanut butter or something. It's just hard to 'force feed' yourself.
~BUT while I am not hungry, I do feel weaker than I should. Just drained of energy. I am still shaking from my workout, and it's been about 30 mins.
In other news:
I never realized how many companies do phone interviews! I have done three phone interviews in the past two days. It is odd to me because 70% of communication is non-verbal, so I would think they would want to interview you in person. It's probably to prevent being sued for discrimination or something though
My friends always tease me about my sexy 'phone sex' voice (saying that is what I sound like on the phone), and have for years, but by golly I am really getting call backs on my phone interviews!! I am three for three!!! Whose laughing now, suga?
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
That is certainly the case with me too. I know you can't sweat the small stuff, but it's one of those things that still bug you, even though it shouldn't. Ya know?
Oh yeah, I totally know. Honestly I'm in the same boat as you (well, now I think it's ovulation water retention, not TOM), but it's easier to remind other people to let it go than myself.
Quote:
Originally Posted by Katydid77
~BUT while I am not hungry, I do feel weaker than I should. Just drained of energy. I am still shaking from my workout, and it's been about 30 mins.
Oh dear. I know you know this, but yes, EAT!
Good luck with the interviews!
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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 all for the positive thoughts on the interviews! Lord knows, that I surely look forward to getting a job soon (God willing!). All this serving is making me remember why I gave it up in the first place. The work is physically hard, I have bruises all over my arms (from carrying the plates and trays) and my feet hurt me all the time. Honestly, between serving, eating at a deficit, and lifting weights, I am exhausted.
I am officially a wimp!
Today was not a workout day, just served from 5-9pm, so not that bad at all.
Food: hot tea (50)
foot long grilled chix sub from Subway (800)
roasted/salted almonds (260)
hot tea (50)
banana (100) (kinda small)
bowl of mini wheats and milk (350)
10 croutons at work (50)
calories 1660, and I think protein is around 100?
Not as good as I have been doing in protein, but it's because my dinner was not as protein based as it normally is. I was in the mood for something sweet.
My main goal is to make sure that I stay over 1500 cals a day, because I feel like I don't do well when I start having a bunch low days like that. Seems like it starts things going negatively.
I am still feeling run down, but part of it may be that I haven't been taking my allergy medication like I should. Have to get back onto the wagon!!!
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
I would be so run down if I was eating that little and lifting and serving! No wonder you aren't feeling right. I would be sooo curious to have worn my Go Wear Fit back in the day to see how many calories I burned on a typical serving shift. I would not be surprised if you were burning over 3000 calories on those days. I have gone over 3000 on days where I am on my feet most of the day without a workout so its possible.
I thought your food list for the day was just one meal ... too much for one meal but not enough for an entire day. Otherwise, lookin' good! Workouts are coming along ...
Phone interviews are critical for applicants who are out of the area. No one wants to fly you in for an in-person unless some preliminary screening has been accomplished.
For locals, phone interviews allow you to be consistant (all applicants have a phone screen).
Also, they are a screening process to avoid wasting in-person appointments on people who after the first few minutes ably demonstrate that they have no idea what the words used on their resume actually mean. You might not make a "we should hire this guy/gal" decision on the phone but you can certainly make a "not in a million years" decision.
If you pass the "well this isn't a complete idiot screen" they'll invite you for an in-person.
Added 5 lbs to the deadlifts (but lower reps), the dumbbell press I did 15 lb dumbbells on the first set (up from 10), and the lat pull down I went to 60 and 70, as opposed to 50, 50 last time.
LOL
Honestly, if I could drop a couple of dress sizes (and some pounds) I would genuinely be so happy! Gosh how I look forward to feeling 'normal' again.
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