Adventures with Afterburn

[L'ilJ]

QUOTE]You're doing NROL, right?[/quote]

Yep. I just started FLI and finished my first B workout this morning. So far I'm really liking it.

KBs are great for home. I don't have a lot of room for an at-home set up and they fit nicely in a corner or the closet. You can do some great workouts with them ... renegade rows, turkish get ups, get up sit ups, swings, etc. Great fun.

[tkinsley]

Originally Posted by sona

Is it considered wimpy to use straps or hooks for the heavier DLs? That's what I do--I don't care! If I can lift heavier, I want 'em, and the hell with it. I use these:

http://www.bodybuilding.com/store/hooker.html

and never look back!

Tina, I missed your oatmeal story--and since a good story is worth repeating, what happened? Was it the Lunesta?

I'm sorry the jar got away from you last night--it is lucky you bought the smaller jar.

You know what we need? A refrigerator with a closed compartment that has a timer lock on it. Put the nut butter jar in there, close and lock the door, and it opens just once a day, at the appropriate time. Once it's closed back up, that's it till the next day!

I had a sleep-eating episode the last time I took lunesta; woke up to the sound of my cat eating my now-long-cold protein oatmeal out of the bowl that was perched on my chest all night. I didn't remember making it OR eating any of it, but the protein was out on the counter, the microwave was wide open, and the soymilk was out... LOL! Apparently I slept well... or at least, I didn't move a muscle.

I think I need a jar monitor that tells me I'm fat if I try to take out more than 2 tbsp of nut butter/day... hmmm, think there's any money in that?

[tkinsley]

Treadmill Run 3 miles/29 mins.

Soooooooooo slow. Once again, I had that weird tingle sensation in my calves and hamstrings--calves first, hamstrings near the end.

TT 2K3 Workout A3

1A wt assist chins -60x6,-55x6,-50x6
1B flat BB bench press 75x6,85x6x2

2A DB rows 40x10x3
2B DB low incline bench press (15 degrees) 35(ea)x10x3

3A Decline pushups (step w 2 risers) 3x12
3B Seated incline DB curls (75 degrees) 15x12x3

Definitely feel carb-depleted... no pump at all today. Went up on the chins and the DB rows but felt very challenged on the rest at previous weights. Oh well.

Weight today: 143.5... down 3 lbs from the day AFTER I started GSD (so who knows what havoc that wedding food truly wreaked). I was at 142.2 on Friday but ummm... less veggies are making me have some issues with gut motility and all of that nastiness. My measurements are stable; I get 37mm total on 3 site (11mm tri, 5mm suprailiac, 21mm ant thigh) so right around 17% or so.

Although I'm feeling slightly "off", I am tolerating this a lot better than I expected, especially given that I am still running. I expect to be down to 140-141 by next weekend and then back into the 130s. Day 14 is only 8 days away . I am planning on a couple pieces of pizza and a cappucino brownie. Apparently I need to keep it < 3x my daily intake calorie-wise now, so I "ONLY" get 4500 cals for the day--LOL!

[tkinsley]

GSD day 7 (already?!?!?!)

Thought about running this morning but... naaaaaahhhh.
HIIT workout A on recumbent cycle:

5:00 warm up
0:30/0:90 work (L17)/recovery (L7)x5
0:30 work
5:00 cool down
then some additional pedaling until I hit 7 miles (26 mins). Nice quick 200 calorie burn, I will do abs later and run tomorrow. Overall, I feel pretty good. Those ketostix came and I have been in trace range if that--it's amazing to me that 60 g of CHO a day can keep me OUT of frank ketosis.

TMI time... am having some bathroom "issues"... I am taking a Ca/Mg supplement as well as bedtime ZMA... I also have polyethylene glycol (miralax) to add to beverages, but motility is somewhat poor even with a high fiber diet, and more so now.

If anyone is reading this that has a Mg amount recommendation, I would be very happy to hear it.

Tina

[sona]

This isn't a mag recommendation (FYI, I take 1000 mg/day in divided doses), but something else.

If you're having...uh, b'room problems, one simple solution would be to buy some Asher's sugar-free chocolates (any variety, but I like their English Toffee and their Vanilla Caramels). You'll probably want to factor in the cals so you don't go too off-plan, but it's not too unmanageable. Eat 3 or 4 of them in one enjoyable sitting.

That's all. Give yourself half a day, and you should find that your situation has changed materially.

Nice HIIT session!

[tkinsley]

Well, Sona... I chew so much sugarfree gum... I think I'm immune to sorbitol. But thanks, nonetheless

This morning:

Treadmill easy run 2.5 miles/24:00

I am definitely feeling the effects of lower carbs today. I was planning on 3 miles but just... ugh. Since I had a leg workout to come, I listened to my body for a change.

TT2K3 B4

A1 KB goblet squats 16kgx8,20kgx8,24kgx8
A2 KB shrugs 8kg(ea)x8,12kg(e)x8x2

B1 BB RDL 95x8,115x8x2
B2 SB jackknife 3x15

C1 DB front lunge 20(ea)x8/leg, 25(e)x8/legx2
C2 band glute bridges green band x 15, blue +5#dbx15x2

Done!

Like I said, definitely feeling the lower carb effects today. Increased all my lifts though, and I used the 75cm swiss ball for the jackknives which I felt exclusively in my abs for a change.

Now I'm friggin STARVING... still 2 hours before I can eat Oh well. Nobody ever said dieting was easy.

[UConnJulie]

I definitely noticed a big difference on very low carbs (PSMF) regarding my bowel motility ... I didn't try it, but do you think some Benefiber or some other fiber supplement would help? Normally I get between 35 and 50 g of fiber per day and I was only getting around 20 on PSMF (which sadly is probably more than the typical American!) ...

[tkinsley]

Well, Julie, this miralax stuff should be providing me with plenty of insoluble fiber... but yup, my normal 40 plus grams/day is now down around, ooooh, 15 or so.

Today:

AM Treadmill run 3.5 miles/34:55, total 38 minutes

DRAGGING today. I am starting to think about the refeed... I am going to do it Sunday rather than Monday for two reasons:
1. Monday is an off day from work so I can be bloated and such in the comfort of my own home rather than at work
2. I can get a great workout in both Sunday AND Monday... which is nice. I have to travel to Washington DC Feb 1-7 so everything will be all screwed up with travel and use of the hotel gym for that time. Might as well get some great lifting in before I go.

OK, done rationalizing :p

[UConnJulie]

What is miralax? For some reason I thought it was a stimulant laxative, not just fiber ... isn't it amazing to think that the majority of people only get less than 15 g fiber per day?! No wonder colon cancer is on the rise!!

Wanted to ask your opinion as a dermatologist ... what daily face lotion do you recommend with SPF ... and what SPF do you recommend for daily use? I spent every summer as a child in the sun all day long at the pool (never used sunscreen because that was for kids who burned and I never did) ... and then I lifeguarded for 10 years or so. I have some melasma from my first pregnancy, and a few freckles and other brown spots (and some liver spots on my arms that showed up in my mid-20s!! ) ... and I use SPF 50 in the summer when I am outside (and still get tan!) ... but I don't know what to use for the rest of the year. For my regular face lotion I use Olay Regenerist and I love that, but I've tried a different Olay with SPF in it and didn't like it (I am prone to peri-oral dermatitis and broke out a bit with it). Thanks for the help!!

[tkinsley]

Originally Posted by UConnJulie

What is miralax? For some reason I thought it was a stimulant laxative, not just fiber ... isn't it amazing to think that the majority of people only get less than 15 g fiber per day?! No wonder colon cancer is on the rise!!

Wanted to ask your opinion as a dermatologist ... what daily face lotion do you recommend with SPF ... and what SPF do you recommend for daily use? I spent every summer as a child in the sun all day long at the pool (never used sunscreen because that was for kids who burned and I never did) ... and then I lifeguarded for 10 years or so. I have some melasma from my first pregnancy, and a few freckles and other brown spots (and some liver spots on my arms that showed up in my mid-20s!! ) ... and I use SPF 50 in the summer when I am outside (and still get tan!) ... but I don't know what to use for the rest of the year. For my regular face lotion I use Olay Regenerist and I love that, but I've tried a different Olay with SPF in it and didn't like it (I am prone to peri-oral dermatitis and broke out a bit with it). Thanks for the help!!

It is polyethylene glycol, just an insoluble non-stimulant powder that GI docs give to people with irritable bowel syndrome, constipation, and overall motility issues. I am trying to wean off using anything at all, but there is nothing worse than not going for days at a time. I can't drink any more H2O, I can't be more active than I am, and I normally eat enough fiber to thatch a roof with, so.... doesn't leave me with many options

In re: sunscreens... well, the higher the better. You need to apply a LOT of volume to get the stated SPF, and it's logarithmic in how fast the number drops with decreasing volume.

If you get a perioral dermatitis, what you want to get is a physical blocker that contains titanium and/or zinc--there are several that fit that bill including neutrogena (I think it's called total defense) that your skin should tolerate. For your body--use whatever you'll actually USE on a daily basis. Lubiderm makes one that's nice, but only spf 15. I tend to use the spray on formulations--right now using neutrogena spf 30 cooling mist or something like that.

Reapply every 2 hours if you're out for any length of time, and make sure it says "broad spectrum" or UVA/UVB protection.

Does that help?

Tina

[sona]

Hi, Tina! I can't wait to hear about your free/cheat meal. I'm getting hungry for you, I think.

I'm trying to enjoy Hypertrophy I, but it's evading me. I'm doing it, but I'm not all that excited by it. I keep thinking of creating a few FBWOs and then changing up the set/rep scheme on them. At least I'd have more variety, and I might be more engaged. And I could always insert a few "fat-burning" kind of WOs a la Cosgrove now and then, just to get my heart rate up.

Thinking about it...

[tkinsley]

Yesterday's workout:

Run 3 miles/27:44.

Ran outside, thank tha LAWD. STill with that weird tingle sensation in my calves and hamstrings--calves first, hamstrings near the end.

TT 2K3 Workout A5

1A wt assist chins -55x6,-50x6,-50x6
1B flat DB bench press 40(e)x6,45x6, 40x6

Busted out two BW chins just for the hell of it I need to add these back in... note to self.
The DB press--could have done 45s with a spotter but none available and I have to get the damned things in motion, after all.

2A DB rows 40x10x3
2B DB low incline bench press (15 degrees) 35(ea)x10x3

I'm not ready to increase to 40 yet on the inclines; wish there was a 37.5# db handy.

3A Decline pushups (step w 3 risers) 3x12
3B Seated incline DB curls (75 degrees) 15x12x3

The DB curls remain surprisingly difficult! I had to switch to alternating just to get the full number of repetitions out.

Early refeed (by one day) is tomorrow. I am a little frightened by it, if truth be told. I know I would like to have some pancakes and some fruit during the day... haven't really thought it out for the remainder yet.

Still with the motility issues; I added an additional ZMA for the mg (also take a Ca/Mg supplement) and all that I've noticed from that is a lot of rumbling, no real results. I may be forced to augment with senna or something b/c this is a little uncomfortable

Yes, TMI. I know it

OK, off to run.

[UConnJulie]

Tina, thanks so much for the tip! I'll go searching this week when I shop ... any brands that you think are good?

So I'm hating the 20 rep sets too ... but it is somewhat exhilarating to get through them! I'm doing nearly bodyweight on most exercises ... but I'm okay with that! These seem to be more endurance than strength ...

Hope you get a good poop in today!

[tkinsley]

OMG, tooooo funny Julie

TT 2K3 A6

first I did my 20 min HIIT on the elliptical... boring but felt like I was gonna puke so I figured running was probably contraindicated.

A1 sumo squat 95x8x3
A2 KB shrugs 12kg (ea)x8x3

Also did a sort of roll with the shrugs to try and get these damned shoulders back in line

B1 RDL from floor 95x8, 115x8x2
B2 SB Jackknife 75cm ball 15x3

C1 KB forward lunge 15(ea)# dbx8/leg; 8kg KBx8/legx2
C2 band glute bridges 5lb on lower belly, black band 15x3

I was feeling waaaaaaay sick by the end of this, but good workout nonetheless. And tomorrow--run and mmmm mmmm refeed.

[sona]

You're probably eating as I write this! Hope you're enjoying a well-earned refeed, and I hope you'll post specifics, as voyeurism of this kind is about as close as I ever get to that many carbs.

Curious about the incline DB curls--I know how terrific they are for the biceps, but I also remember how much they taxed my shoulders when I did them. Do you find anything like that happening to you when you do them?

It's too bad you don't have spotters at your gym--I don't have 'em, either, and I hate that. I know I could grow if I had lift-off or hand-over help. I had a partner when I first started lifting (way back when), and it was such a glorious thing!

that you're still having b'room issues. I hope the refeed takes care of that somewhat, Tina.

Good luck!

[tkinsley]

Well, Sona, thus far today I have had:

pancakes/eggs/banana

1/2 turkey reuben, french onion soup, salad with honey mustard drsg

cott cheese/cashew butter

total yogurt, almond butter, and berries

Still to come:
pizza, an apple, and a small order of fries

I am (so far) finding that I don't want to shove my head into the feedbag. I can actually FEEL the carbs... sort of a whooshing feeling into my muscles. I should have a helluva workout tomorrow

Ran this morning, slow again:
34:50/3.5 miles
On the treadmill so I could watch CNN while I sweated. Still planning on abs this evening as well.

The really cool thing is that my NEXT refeed will be feb 11th, which is when new DH and I will be going out for our valentine's day fete.

Updated stats: weighed 143.4 this morning, but skinfolds down:

Ant thigh 20mm
Tri 11 mm
SI 5 mm

Also, the omron, which usually has me ~5% over what the calipers say, has been steadily decreasing. According to IT, I was 22.1% yesterday morning vs 23.5% when I measured with it at the beginning of the GSD. I would say that I believe I've lost around 1% bodyfat... there is definitely more leanness in my upper body and I'm starting to see the hint of oblique demarcation again, despite the bathroom issues and the subsequent bloat. Also, I am about a week out from the curse, so I tend to have water retention and even MORE issues with the other problem which, quite frankly, grosses me out. I never understood why all my 85 yr old patients are so fixated on their bathroom habits until now

Last thing--although I calculated my carbs (at 15% of total cals) to be around 60ish/day, on the PN site JB's example for a 1500 cal plan only had 38 g/day... which is 10% obviously. I think I'll plan to cut a few more and up the fats a smidgen for the next two weeks. The trip to DC that I will be making on Wednesday may make me exist on meat and cheese... sigh... I think I had better buy some appetite suppressants or I may encounter difficulty there.... or maybe I will just eat protein powder and fish oil caps. Ick.