Cappy's TT#4 : Lean Power

[Marykaa]

Take care and get well!

[galya]

Get well soon!

[cappuccino]

Thanks! I feel much better this morning. Only minor hacking after a bit of a coughing fit last night.

I'm going to try a low carb diet for the next 4 weeks...already started with spinach omlete (no oatmeal) for breakfast. [img]/images/graemlins/smile.gif[/img] but I'm already hungry..but I also have a few more calories I can add in. [img]/images/graemlins/smile.gif[/img]

[galya]

Eat veggies like crazy and up your protein. Keeping my fingers crossed

[cappuccino]

Thanks gayla! I'm going into serious fat burning mode. Will have 2-3 fruits/day for the nutrients...and see my pre/post carb needs.

[cappuccino]

3 low carb meals for the day so far and I'm already feeling hypoglycemic. [img]/images/graemlins/blush.gif[/img] But not craving carbs,just a little hungry.

WILL be going to the gym shortly. [img]/images/graemlins/smile.gif[/img]

[galya]

Fruit is overrated. Do your postworkout nutrition with rice cakes or recovery drinks adn add protein. Hypoglycemic gets fixed with more food. Low carb in the first two or three days requires plenty of protein so your body can make glycogen from it. Your brain will switch to ketones in a few days and you'll be fine.

[cappuccino]

ok! Thanks.

[cappuccino]

Woohoo (and I recenty figured out I could change the subject now)

workout # 3 (stage 2 end of week 3? 4? I'll have to check)

general + specific warm-up

db push pres:30x8;30x7;30x5 + 25x3
BB bent over rows: 85 x 8 x 3 sets (some better than others)

3 rounds of:
alwyn db squats 5lbs each side x 10
offset (nose to ground!) push-ups x 8 each side
squats on balls of feet x 20
1leg deadlifts x 10 each side
pogo jumps x 15
oblique cable crunch x 12

good workout, and glad to know I was right up there with my last revisit of this one, and even a bit stronger. Was a wee bit light headed from low carb day, but sipped on my pwo during, and I think that helped some.

here's what I've eaten so far:
1)2egg (660mg omega3 yolk) +1white, spinach;10gparmesan omlette
2) 1c ff cottage cheese, 1/2 apple, 1T peanut butter, mini babybel cheese (lite), 100g grape tomatoes
3) fajita salad (yes at a restaurant), fajita beef, lettuce, tomatoes, onions, cheese, guacamole (I'm guessing this was my high fat meal )
4) during workout pro ms protein shake (11 carbs--they look like good ones 2g sugar, 2g fiber-- 20 p 2f). tasty and easy.
5) 1/4c muesli (21 carbs) (and now: green peas, scallops)

so not no carbs, but definately low for me, and I can feel it.

it's drifting a bit of snow, so I better get out and about so before it sticks.

[Lost Dog]

Cappy, the first two days of my recent low carb diet, I felt all jumpy and lightheaded. Luckily it didn't last long.

I even felt crappy around some workouts. But more food helped. It was more hunger than low blood sugar. At least for me.

[cappuccino]

Thanks, LD. I have been hungry today, but have had plenty of calories. Glad to know I'll get used to it after a couple of days. Will still be doing 30% or so carbs, so I shouldn't have too much to whine about. [img]/images/graemlins/smile.gif[/img]

[galya]

You got carbs there, it's not that bad. I would still up the meat in your menu (higher TEF and more filling)

[cappuccino]

Yeah, the protein shake took the place of meat. Will work on that today. Making an eggplant lasagna with turkey sausage for my weekly meals.

For dinner went to an italian restaraunt...had a salad then tilapia with marinara and pesto sauce (it was cute it looked like an italian flag b/c it was striped) and a side of veggies (artichokes, tomatoes, spinach) INSTEAD of the pasta. [img]/images/graemlins/smile.gif[/img] so probably high on the olive oil, but since I didn't have the carbs, needed the fat..and it was filling.

so my estimated macros from yesterday are:
25% (121g)C/179g (38%)P/37% 77g F

of course had to guess for dinner, and assumed there was a Tbs of olive oil between the dressing and veggies and pesto

[cappuccino]

lots of running around, painting, and cooking. [img]/images/graemlins/smile.gif[/img]

just did 2 rounds of Craig's BW circuit in his 6month program. very nice...two types of push-ups in one workout kill me. [img]/images/graemlins/smile.gif[/img] should've pushed for 3-4 rounds, but it was late for me, and this was a better do something workout.

day two of low carb went ok. A little edgy and hungry! Worked in my fav 86% chocolate, and realized the macros don't make it a cheat (4carbs--same as 100g tomatoes--only 2 sugar;but 11fat, 2protein)

here's the rest of my eating:
1) spinach omelette (2eggs + 1 white, 40g spinach, 10g parmesan), 1/2 apple
2) leftover tilapia from last night, 1T hummus, 85g spinach, 100g tomatoes
3) 20g 86% chocolate [img]/images/graemlins/laugh.gif[/img], can tuna, 1t mayo, orange bell pepper
4) 2oz part skim mozz (while waiting for meal to cook, was starving!); eggplant lasagna (see recipe in recipe forum)
5) banana, 1.5T nat PB, 3oz sliced roast beef (lean boar's head)
workout
6) going to have a tangerine

24% C 108g/ 37 % P 167g / 39% F 78g - 1798 cals

that seems like a lot of fat and alot of protein, but I'm figuring it's good fat? Should I go for 1.5-2x bw in protein instead?

[cappuccino]

back to work, what fun! [img]/images/graemlins/smile.gif[/img]

was able to escape at lunch and do my last week of stage 2.

general + specific warm-up

max chins:2,1;1,1;1
DB triple pos press:35x6,6,6 ();30x6,4,4;30x6,4,5

I was very pleased with my 18 reps with the 35's, but was already sore from the push-ups last night too. This was a tough go. I don't remember if I did a few reps w/35's on the second set(left my paper at work). Even though I got all 18, they were a serious struggle, seen by the missed reps even with the 30's. Ok with chins. Glad to get two consecutives.

push-up with feet on ball and hands on bench:6,6,7
inverted rows with feet on ball: 10; 6,3,1;6,3,1

I must've gotten used to the push-ups by the last set, since I had an extra rep in me. [img]/images/graemlins/smile.gif[/img] Pleased with the first set of inverted rows since I got them all with no mini-sets.

ran out of time for intervals...will see if I do them tomorrow or deadlifts. Depends on DOMS [img]/images/graemlins/smile.gif[/img]

yeah, good to be back

food later...still having dinner.

[cappuccino]

Decided to do intervals instead of deadlifts tonight, was running a bit low on steam.

Intervals on bike
5 min warm-up
6 60 sec sprints
6 120 sec rests
5 min walk on treadmill

also had a 20min brisk walk to chiro's office and some core rehab exercises

wowee, these were hard, and it's been a long time. Had 1/2 banana pre wo, so perhaps that helped fuel some.

still doing fine on lowish carb. Hungry and a bit light headed, but I think I'm getting used to it. [img]/images/graemlins/smile.gif[/img]

here's today's meals, and was very similar to yesterday:
1)2 omega-3 eggs, 1 white, 2 mushroom, 40g spinach omlette
some celery mid morning;1/2 c 2%milk in coffee
2) 1.5C kefir, mixed berries (.6 normal serving), 1/2 oz almonds
3)eggplant lasagna + 1 oz 50% light cheese
3.5) 1/2 c 2% milk in coffee
4) spinach salad with smoked wild sockeye salmon(grape tomatoes, cucumber, green onion, .5T olive oil, balsalmic vinegar
4.5) 1/2 banana
Intervals
5) scallops, stir fry veggies, 20g 86% brut chocolate [img]/images/graemlins/smile.gif[/img]

29% C 131g/ 34% P 154g / 36% F 72g 1789 kcals

[cappuccino]

general + specific warm-up

deadlifts: 6x155 x 3 sets

still in a quandary about my form. I do 1/2 deadlift, 1/2 RDL on these (with some exaggeration), so I'm not moving up. I do think my form is a bit better at a lower weight..

DB Split Squat with back foot elevated on step:6x35;6x40
DB Pinch plate hold:2 10's x 15secs; 3sets

moved up on the split squats [img]/images/graemlins/smile.gif[/img] One of the workers at the gym saw me holding the plates and looking like I was about to drop them and he comes to my rescue as I tell him that's what I'm trying to do. It was funny [img]/images/graemlins/smile.gif[/img]

glute ham raise on ball : 3x10
plank roll-out on bal: 3x12

felt pretty strong on the GHR's. A little trouble on the second set, but figured it was my pants slipping. These are also different depending on how you set up, so hopefuly I was stronger and not in an easier position than last time. [img]/images/graemlins/smile.gif[/img]

[galya]

Good job on those split squats, girl
I will work on deadlift form with you when I fly over if you want me to.