Adventures with Afterburn

[tkinsley]

Originally Posted by Victoria

Tina, I just ordered Plate Mates, donut or hex magnets that weigh 1.25 lbs. each for smaller weight increase increments. Lisa~ had mentioned them in a thread (can't remember which one) and suggested going through JP's website to get them. But, I wasn't able to figure out where the link was, so I ordered mine directly from Perform Better. I should get them this week.

Hope this helps!

Thanks, Victoria--I forgot those darned things existed

I could spend my retirement at perform better... that place has EVERYTHING.

[mom2w]

Good job Tina! It's always nice to see progress in one's program. And if it's working, it's probably a good place to stay!
Brenda

[UConnJulie]

Tina, some of us are just ADD with workouts!! I agree though, the diet is what is leaning you out ... the workouts are keeping your lean mass ... cool on the pants fitting better at a higher weight ... I'll have to drop in over an PN and read about the GSD ... curious, do you have to count and track or just eat following certain guidelines? I'm just asking ... I'm happy with Adam's right now ... (I'm not a ho ... I'm not a ho!! )

[L'ilJ]

Hey Julie - with GSD you definitely have to count and track. Your calorie level is bodyweight x 10 and there are definite macros too. Very low carb, moderate protein, higher fat with a refeed every 14 days. I don't especially like having to count everything...but if it's for only a limited period of time, AND it gives me results, I'll do it. I'm going to try it starting March 2nd (I'm on a trip most of next week and wanted to wait until I got that out of the way rather than worry about eating on the road). There are also lots of supplements involved. It looks pretty do-able though. I'm totally psyched!

[sona]

Tina, I tried to get in here all weekend--it was a crazy working holiday for me--just because I saw the great progress you're making and wanted to chime in with the others about how beautifully you're doing! It's so exciting when things come together like this. Of course, it's all you: your discipline, the diet, the program you're on (or maybe the fact that you hop from one to the other? keeping yourself off balance all the time? ). But even so, there are so many times when all the efforts in the world don't seem to make things happen. So: CONGRATULATIONS!!!

WTG on the cool pants! Mine spend their nights getting together and having a tailoring fest--they take themselves in an inch or two every three weeks. I can't prove it, but the cats tell me about it in the morning.

Enjoy your week!

XXXXXXXXXX

[tkinsley]

Originally Posted by sona

WTG on the cool pants! Mine spend their nights getting together and having a tailoring fest--they take themselves in an inch or two every three weeks. I can't prove it, but the cats tell me about it in the morning.

Enjoy your week!

XXXXXXXXXX

Are you sure it's not the shoemaker's elves, Sona? LOL!

Yes, I'm pleased with my progress so far... hope I don't jinx myself by saying so. Today I discovered sunflower seed butter... and I ate 6 tbsp
Of course, dinner was pretty damned tiny as a consequence.

Jill is right, you definitely need to track every morsel you eat BUT I am eating at about 10-11 cals/lb and taking off a pound or so a week--given the difficulty I've had losing ANYTHING for the last few months I'll take it.

[UConnJulie]

Originally Posted by tkinsley

you definitely need to track every morsel you eat BUT I am eating at about 10-11 cals/lb and taking off a pound or so a week--given the difficulty I've had losing ANYTHING for the last few months I'll take it.

Is that per lb of total body weight or LBM?

Never mind ... just downloaded it!

[tkinsley]

Yesterday's workout:

TT Feb A7....

Tmill run 1.5 miles HIIT 0:20/0:40 8 intervals 15 mins total
Incline fast walk 11:00
recumbent cycle L4 11:00

Just wanted to get a little extra cardio in, can you tell?


TT Feb workout A7

1A alt db press 20x6/arm, 35x6/armx3
1B deep DB step ups BWx6/leg, 15#DB(ea)x6 x3

2A one arm DB squat w OHP 20x8/side x 3
2B elbow out row 16kg KBx8/side x3

3A pullovers 30#dbx10,16kg KB x10x2,
3B ab roll outs w a wheel 8 x 3 (on knees)

4A squat jumps BW x 6x3
4B SB tuck in w push up 10x3

[tkinsley]

Run 1.5 miles with a pounding headache: bad idea
also walked fast on incline for cooldown, total 18 mins

TT B8 Superset 1 min rest between supersets; all DB or KB wts are each

1A Incline one arm db press 20x6, 35x6x3
1B KB high pulls 12kg x6, 16kg x6, 12kg x6x2

2A SB DB chest press 35x8x3
2B 1 leg RDL KB 12 kg x8/leg x 3

3A Cable fly 24# ea side x 8, x6 + 12#ea side x 4, 12#x10
3B DB BO 2H row 35x8x3

4A DB squat/curl/press 15x12x2, 12x12
4B HOF FOB XB Mountain Climbers 10,10

OK, I died at the end. VEry tired today, so tomorrow is *officially* a rest day.
I am also *officially* BORED.:p Time for some program shopping after I do A9; that is three weeks on this and it is only a four week program to begin with. I feel that there is a bit too much chest emphasis on this one, and I am being terribly lax about doing I/O and MM, so it is all my fault that things feel funky again.

I am debating throwing out the sunflower butter. I ate 1770 calories yesterday, 1/3 of which were from the above. That stuff is gooooood. Today I had 3 Tbsp; if I even look sideways at it again today it's going down the disposal. I just hate midcycle weakness.

[L'ilJ]

I am debating throwing out the sunflower butter. I ate 1770 calories yesterday, 1/3 of which were from the above. That stuff is gooooood. Today I had 3 Tbsp; if I even look sideways at it again today it's going down the disposal. I just hate midcycle weakness

I feel the same way about the giant canister of macadamia nuts I purchased at Costco last weekend. We have eaten about 1/3 of them already and I'm sure that's a couple thousand calories. My son has had some and our sitter has had a few too, but I'm sure I am responsible for the majority of the damage. They are so damn good! I think I'll throw them out (or finish them) before I start GSD.

[sona]

LOL, you guys! with your sunflower seed and macadamia nut butters and nuts/seeds--Everyone I know has a battle with that stuff. Everyone! There's just something about it that's irresistible. I'm so glad almond butter became so expensive over the past year or so; that and cashew butter are my weaknesses. Can't have 'em around at all.

So, Tina, you're officially bored? You do seem to get that way quickly--but I think it's probably great for your body that you keep shaking it up. What's next, eh? Spring is coming--maybe add some mountain climbing at the gym?

Oh! Yes, I meant to ask: What does GSD stand for, exactly?

[tkinsley]

I feel the same way about the giant canister of macadamia nuts I purchased at Costco last weekend. We have eaten about 1/3 of them already and I'm sure that's a couple thousand calories. My son has had some and our sitter has had a few too, but I'm sure I am responsible for the majority of the damage. They are so damn good! I think I'll throw them out (or finish them) before I start GSD.

Originally Posted by sona

LOL, you guys! with your sunflower seed and macadamia nut butters and nuts/seeds--Everyone I know has a battle with that stuff. Everyone! There's just something about it that's irresistible. I'm so glad almond butter became so expensive over the past year or so; that and cashew butter are my weaknesses. Can't have 'em around at all.

So, Tina, you're officially bored? You do seem to get that way quickly--but I think it's probably great for your body that you keep shaking it up. What's next, eh? Spring is coming--maybe add some mountain climbing at the gym?

Oh! Yes, I meant to ask: What does GSD stand for, exactly?

OMG Sona and Jill, when I still had a myspace profile, my quote was "George Washington Carver was an EVIL BASTARD". My weakness, for sure... all nuts, all seeds, whatever--if only it wasn't so calorically dense I'd be fine. I weigh it before I eat it now; I think I used to cram 4 Tbsp on a spoon and pretend it was one

GSD=get shredded diet. I have a refeed on saturday then will most likely switch to weekly smaller refeeds for the duration, I think.

[tkinsley]

Yesterday: 3.3 mile run/29:45

This morning: 3.5 mile run/29:15

Still to come: later lifting, but first have to take a friend out to lunch for his 25th bday (what a baby, OMG... I am OLD).

Breakfast: 2 granola pancakes, egg beaters, smoked turkey breast hash. MMMMMMMMMMMMMMMMMMMMMmmmmmmmmm mmmmmm

Weight is bouncing around this week for some reason. Well, for THAT reason, actually. I'm just past mid-cycle, so the scale goes ballistic. This morning I was 141.8, expected a little lower but whatever... my moving average weight continues to trend downward so that's the important thing. Measurements not much change from last week; pinched 20mm/10mm/5mm on ant thigh, tricep, suprailiac which is 16% but I find that a little difficult to believe... I would buy 17% though. So still decreasing but less quickly, perhaps. My bicep veins are beginning to show in the evening again, and my forearms are veiny almost all day long, which is very encouraging. When I see my lower ab veins, I'm THERE, baby.
This is where I really start to think about weekly smaller refeeds and transitioning back to a diet that includes fruit and grains again. I would like to see a bit more of my abs before I do so, but they are starting to wake up from their winter slumber again, so hopefully another 3 weeks or so and I can start the get UNshredded diet to transition back to normal foods.

I ordered BOM today (damn you, Gobbla... ) and am going to switch my training around a bit. I want to really incorporate a different type of split than what I've done this month with more dynamic movements and more direct leg work--I may even break down and do some leg curls and extensions as well as calf raises

[Bill2380]

I may even break down and do some leg curls and extensions as well as calf raises

Heretic .

[tkinsley]

TT Feb A9....

Warm up: Y squats, push ups, scap push ups on wall, wall arm slides


1A alt db press 15x6/arm, 35x6/arm, 40x6/arm x2
1B DB alternating reverse lunges 15#ea hand x6/leg, 20#ea x6/leg x3

2A two arm DB squat w OHP 20#ea x8x3
2B face pulls 48 x10 x3

3A pullovers 30#dbx10,35x 10x2,
3B KB swings 12kgx10,16kgx8 (too heavy, wish there was a 14kg KB), 25#db x10

4A squat jumps BW x 6x3
4B SB tuck in w push up 10x2

Also ended w jumping rope x 12 minutes.

I switched around a few things, hit some PRs today but am completely unmotivated to continue with this particular TT series; I did 9 of the 12 so... got the BOM yesterday and am looking at that--looks like it's gonna fricking kill me to do those suuuuuuuuuuuuuuuuper slow tempos but hey, if the goal is to expose my weak spots... I'm sure it will be effective. :p

[L'ilJ]

So Tina - what are you recommendations for my workouts during GSD? You are such a program ho, you should be able to give me some tips right? You were saying that NROL FL2 might be too strenuous, should I be doing lower reps/higher weight stuff, shoudl I just mix it up according to how I feel on a particular day? Have you been doing any HIIT? I have no idea what I'm in for. I'm assuming that as you get closer to your re-feed you have less and less energy?

[UConnJulie]

Tina, I've figured your program attention span is about 3 weeks ... that's not bad as you should change things up every 4 weeks anyways!! I'll be interested to follow your new program ... I always learn something!!