It's time for a new log. The summer has clearly ended and that puts a start to a natural new phase. It will be cold and I will be doing most of my training inside at the studio and at home.
A recap: I spent the summer doing two things:
1. Diet: I ate less than before and tried out different low carb approaches from PSMF thru partial Velocity to the recent 6 weeks of GS. I got down to uncomfortable (for my body) body fat levels. At the end of summer I had mood swings, period problems and other issues that needed attention. I spent the last few weeks (the "get helathy" log) recovering from that in terms of diet, ate more, lifted more and felt a lot better. I got my energy back and my health and mood greatly improved. I still need to focus on rest and recuperation. More sleep will dramatically improve my results.
The things I learned from those "first person" diet experiences are invaluable and I would go back and do it all over again. I know I should not cut calories too low and have currently found a good balance cycling between 1500 and 1300 calories and having one high calorie (2000 and over) day a week.
2. Workout: I did bootcamp for a total of three months and for the first two excluded all heavy lifting; that meant almost no leg work apart from running, sprinting, stairs and occasional BW pistols and BW lunges. I was also recovering from previous knee issues and not lifting was welcome. I have recently started using tennis balls for self-relief and it seems to help with my knees.
As always, my primary goal is staying lean. I am finally including legs in my workouts, moving toward a NROL -like fat loss workout with some heavier reps thrown in. I wil basically use the FL2 template and add a couple of heavy sets in the beginning of each workout. I enjoy lifting heavy and I miss working legs. So, the legs are back in I will keep to this schedule for at least 4 weeks, and might do 6 to 8 if I am feeling well.
I just want to say thank you to cappy, Roland and Ted, who have kept an eye on me constantly and everybody else who has helped me stay on track and not go crazy trying to do everything at once
I figured the best way to start the week is to do some of the exercises I will be using in the program that I haven't done in a while, so today was all play
Dynamic warmup
Tennis balls work
Overhead SQ
2x8 at 15 kgs
Snatch Grip DL
2x4 at 50 kg
Bg SQ
1x8 at BW
Bg SQ with press
1x5 at 2x5 kg DBs
Romanian DL
2x6 at 40 kg
ab roller
3x6
saxon bends
2x10 at 15 kgs
These are getting comfy
More tennis ball work
20 minutes going pretty hard on the elliptical; we'll see what new sore spots I have tomorrow; doing the renegade rows with kettlebells wasn't easy yesterday and my forearms are reminding me today
1500 calories today, I am doing good so far, more on food later
I look forward to following your progress! You seem to be very knowledgeable about fitness ... It's always good to learn from someone who "walks the walk."
Your approach to fitness is inspiring - the way to try new things and take lessons from each experience is something we should all strive to do. Keep up the good work and I'll be following along. Ted
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Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
I'm curious about your calories, though. If you got uncomfortably lean, shouldn't you be eating more now, and at least maintaining? Those cals are awfully low, given your level of activity. Is this still part of the ramping up phase?
There is more to the "calories in-calories out" logic. I know I am expending a lot, however my body is adapted to that. I sleep very little, which is making fat loss hard and my experience so far shows I am not maintaining leanness if I go up to 1500 or 1600. With more sleep I should do better, but it's not an option for the business at this point. During GS I was having 1200 cals. I am just as lean now but eating closer to 1400. I hope within the next few months I will be able to cycle up to 1600 or 1800. I will evaluate as I go.
I know it doesn't sound like a lot but ever since I went on that plan I have been doing better. I am eating more fat (I did good at that today) so this is keeping me full.
I am also a person who dieted for a large part of my life (12 years now). I was on starvation diets for the first 8 of those. I do realise my body knows how to keep on to fat. If I manage to cheat it, cool, if not, I am cool with that too.
Maybe I will end up living longer because of that
Food:
1. yogurt+whey+casein+greens
2. augratin (broccoli, cauliflower, cheese, eggs)
3. same
4. beef cticks, tomato
5. mushrooms, cheese, few walnuts
It's the first morning I have woken up hungry in a while. Feels great.
My traps are sore, ouch.
Galya...looking forward to this new log. I love your way at looking at things..even though you had some issues with your diet, you take it as a learning experience and would do it again. I look at most things in life this way. Even if you make mistakes, you take them and learn from them. Since you have experienced it yourself, you will most likely never forget it, and can move forward making the right changes.
another inspirational log! I like the way you set out your goals, and that you are going to work extra sleep in. Think of it as part of your training...getting to bed at a decent hour
hey lauren, thanks for visiting
I am not always hungry, in fact I am rarely hungry unless I missed a meal.
How do I keep my fats up: butter, sour cream and beef sticks help. I also eat whole eggs and cheese if I can. Nuts are a fun food, they are not integral to my diet.
another inspirational log! I like the way you set out your goals, and that you are going to work extra sleep in. Think of it as part of your training...getting to bed at a decent hour
I'll be following closely, as usual
I will definitely try to do that. It was hard, I went to bed last night, about 45 minutes early and there were freaking birds outside the window (there is a tall tree and we live on the 4th floor). They were singing and very cheerful at 11 o'clock at night. I was like: what the $%$#^*$? It was the first really cold day and it was close to freezing temperature. So that plan didn't work well. I'll see what happens tonight.
I am listening to Bill saying : the less you sleep the fatter you stay and the faster you age...gotta go to bed
Today's food was a tad over 1500, because we were visiting a friend after dinner and I had some shrimp and guacamole. The rest of the day was almost the same food as yesterday.
I did do 40 minutes of elliptical at moderate load and HR around 140-150 BPM, so that was okay. I was too sore for HIIT.
I hear you and I am listening to your advice.
Here is the problem. As I am typing this I am listening to Bill (because I have to learn). I go to bed with Alwyn's book or my NSCA book (because I love to learn). I get up at 5 a.m. I work from 6 a.m. to 8 p.m. having 9-11 clients and also managing the studio and the trainers between workouts. I have no time to sleep at work. If I have time I work out (because I need to for sanity and to keep strong, lean and happy). In the p.m. I prep for the next day and read and watch DVDs and learn and communicate with Jonas (usually over cooking)
I am planning more sleepy time very soon. I need to cut clients and it will happen. It just doesn't seem like I can afford it at the moment. Motivation-wise there is yet NOT enough pain connected with lack of sleep to top the balance and make me make a decision. My plate is full. I'm patient.
I hear you. I don't get enough sleep, either. I often take a short nap, but wish I could do more.
You might try a short nap (20 minutes) and something less cardio-like for your cardio. Complexes, perhaps.
Do you have clients where you stand and motivate them as they do their intervals? Maybe use the cycle/treadmill/eliptical next to them and challenge them, instead.
I see trainers at my gym who just stand there during their client's rest periods. Pick a client who's workout you can match up to and switch back and forth. Challenge them (or yourself). Even if the weights aren't the same, you might be challenging them to reps, time, etc. Multitask and buy yourself some napping time.
hey lauren, thanks for visiting
I am not always hungry, in fact I am rarely hungry unless I missed a meal.
How do I keep my fats up: butter, sour cream and beef sticks help. I also eat whole eggs and cheese if I can. Nuts are a fun food, they are not integral to my diet.
But aren't those all saturated? I know SOME sat. fat is good -- but what about the mono and omega, etc.? I can't handle dairy and I reaallllly hate beef
hey nice summation of the summer and see you have learnt some great lessons not only to impart on clients, as first hand experience is always invaluable, but also in knowing your own body and how it responds.
All this can only add to your strength as an individual and a trainer!
I like Rolands idea of a Trainer challenging a trainee. I would pay alot more for that as I know this person doesnt just talk the talk but walks the walk too.
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BFG
"The time for talking has passed, actions are speaking louder than words."
lauren, listen to the fitcast episode 13 with Cassandra Forsythe.
This will answer some of your questions about sat fats. I am getting fat from olive oil and fish oil and flax as well, but I do not rely on them for calories.
Try EFT for sleep. Go to www.emofree.com and download the free manual.
Roland and BFG, thanks
I do things with clients every day, especially complexes where they have to keep up or BW circuits when that happens. I also join them for bird dogs, planks, etc. I have never thought of using those as a chance to get my workouts in, because I am focused on the client and this takes away productivity from my workout. It is a nice add-up, though.
I know how you feel. My meds have me so screwed up that I usually get 5 - 6 hours of sleep at best. I seem to function best at about 7 hours so I am "walking" around stupid most days.
I have no trouble falling asleep. I just don't get to bed because there is so much more stuff I want to do.
Coffee makes me hypoglycemic, apart form that I haven't noticed any other effects of habits and patterns.
You should try decaf if you want just the taste of coffee Then you won't stay up late!
So today was my "feel it" NROL FL2 A workout
As most of you know in FL2 you mix upper and lower body into non competing supersets and as you progress you drop reps and rest. Not bad.
Note that my weights are way below what I can handle I am just taking it easy with my knee because it hurt during warm up a bit.
Front SQ
12x20kg
12x25kg
12x25kg
wide grip row
12x51kg
12x51kg
12x51kg
SHELC
12xBW
12xBW
12xBW
BB push press
12x20kg
12x20kg
12x20kg
Dynamic Lunge
12x10kg
12x10kg
12xBW
pain kicked in here
woodchops (it was originally an upper body russian twist but I changed that)
12x17kg
12x17kg
12x17kg
Bunch of rolling on the tennis balls and 20 minutes of back massage. It was tough on me even though the numbers seem very low.
I will become better and stronger as I go along. What's up with the knee pain again? When I roll I feel that my TFL, ITB and middle rectus femoris are tight tight tight. There are spots there that bring tears to my eyes.
Food was good, a tad over 1300 cals
1. yogurt+greens
2. yogurt+whey+casein
3. cottage
4. same as 2
5. beef sticks, tomato, carrot
6. beef sticks, touch of black beans
I am super low on veggies today, I did not feel like it AT ALL. So I just listened to the stomach. I am having some greens to make up for it before bed.
I am trying to make it to bed early tonight. ZMA on the help line!
power to the legs
I will keep to this schedule for at least 4 weeks, and might do 6 to 8 if I am feeling well.
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