I'm not sure - my weight is definitely up, but how much of that is fat, and how much is muscle, who can say. This mainly stems from some progress pictures I took over the weekend, and not seeing much progress I got annoyed at myself. But I definitely am stronger if nothing else.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Well, if that's the case...make small adjustments. Either increase activity (harder metabolic overdrive), or lower intake (maybe 2 meals out at restaurants WITH beer and one while really watching intake and NO beer). I guess it all depends on how quickly you want to reach your goals. The biggest problem with restaurant food is that you really don't know what's in it and how many calories you're really consuming. However, going to restaurants is ENJOYABLE. You've got to find that balance.
I read Alan Aragon's excellent book "Girth Control" recently and he said that if you are losing fat the RIGHT way you should be setting your goals realistically. This means approximately 0.25-0.5% bf reduction per week and circumference reduction in your waist of 0.5-1.0 inches per month. For total bodyweight reduction, he gives the figure of 2-4 pounds per month. I think if you're in it for the long-haul you should set your expectations accordingly.
At any rate, keep taking progress pics and measurements to make sure all progress is accounted for! You're doing great!
Well, if that's the case...make small adjustments. Either increase activity (harder metabolic overdrive), or lower intake (maybe 2 meals out at restaurants WITH beer and one while really watching intake and NO beer). I guess it all depends on how quickly you want to reach your goals. The biggest problem with restaurant food is that you really don't know what's in it and how many calories you're really consuming. However, going to restaurants is ENJOYABLE. You've got to find that balance.
I read Alan Aragon's excellent book "Girth Control" recently and he said that if you are losing fat the RIGHT way you should be setting your goals realistically. This means approximately 0.25-0.5% bf reduction per week and circumference reduction in your waist of 0.5-1.0 inches per month. For total bodyweight reduction, he gives the figure of 2-4 pounds per month. I think if you're in it for the long-haul you should set your expectations accordingly.
At any rate, keep taking progress pics and measurements to make sure all progress is accounted for! You're doing great!
I agree with you. Before I started working out, I was the guy who would eat anything and everything and never work out. By the same token, I don't want to be the guy that always works out and never lets up for some fun stuff. The ironic thing is that even with the higher weight, I've had a few people comment that I look smaller. So I'm hoping at least some of that is muscle.
I'm thinking a two pint limit when going out to bars is a reasonable limit. That and to be sure anything I have foodwise has good protein.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I read Alan Aragon's excellent book "Girth Control" recently and he said that if you are losing fat the RIGHT way you should be setting your goals realistically. This means approximately 0.25-0.5% bf reduction per week and circumference reduction in your waist of 0.5-1.0 inches per month. For total bodyweight reduction, he gives the figure of 2-4 pounds per month. I think if you're in it for the long-haul you should set your expectations accordingly.
Interesting, Jill, do you know if this applies to both men and women?
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Stingo - I am not remembering where you started from, but I know I would have been considered strong before I started weight lifting, per general population standards. When I switched to free weights I added muscle like I couldn't quite believe, and some of it actually increased my waist line by a couple inches. Not that I don't have a couple of fat inches still to lose. You may being doing better than you think. Rob
Interesting, Jill, do you know if this applies to both men and women?
He didn't differentiate, so I'm assuming so. It really changed my perspective on the types of expectations I should set for myself regarding weight/fat loss. The more "extreme" diets give you fast results, but those results are hard to hold onto (at least they have been for me).
There's definitely a difference. You can tell especially in the arms and midsection. I think if you want to make faster progress you may need to count calories (I know) and play with those levels. I know when I did the NROL FL programs I gained weight...because I ATE SO MUCH. I was so hungry that I was just wolfing down food. Maybe keep track of your calories for a few days and see where you are coming out.
There's definitely a difference. You can tell especially in the arms and midsection. I think if you want to make faster progress you may need to count calories (I know) and play with those levels. I know when I did the NROL FL programs I gained weight...because I ATE SO MUCH. I was so hungry that I was just wolfing down food. Maybe keep track of your calories for a few days and see where you are coming out.
I know where they're coming from lol - the going out to eat and the beer lol. Just have to be a bit more disciplined.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I know where they're coming from lol - the going out to eat and the beer lol. Just have to be a bit more disciplined.
Yeah, doesn't it suck that you can't eat what you want AND lose the weight? I've been trying to solve that conundrum for years. You may want to allow yourself one cheat meal a week where you get to go out and eat whatever you want. You gotta live right? The other times, keep the beer to one or two and choose something healthy from the menu. You've made so much progress already..just keep the momentum going.
Well that's just it - I HAVE been watchful and have had the one cheat a week in place. It's what's enabled me to make what progress I have. Just this summer what with parties and socializing I've gotten away from it. Looks like I'll have to return to it, with an eye of balancing them out.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Well, summer's almost over now...time to crack the whip! I've already noticed it's starting to stay darker in the morning when I get up. Urgh....it's going to be sooooo hard to get my butt out of bed this winter and crawl downstairs for some torture.
Is it just me? Can't see the pics...
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
I just wanted to thank everyone for their helpful input and motivation - it's been much appreciated. That said, I think I will follow my own advice when I see the kinds of things I've been posting the past few days - if I really want it that badly, then go and do it.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Regular class again, mainly hills. Our instructor (who is subbing for our regular instructor) is taking a long weekend this coming weekend. This means that our regular instructor will be teaching the Thursday class. Will be interested to see how I'll do.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Definite progress in your pics Stingo. Excellent work...keep it up.
__________________ “I have always done my duty. I am ready to die. My only regret is for the friends I leave behind me.”
-- Zachary Taylor, 12th U.S. President, 1849-1850
Snatch Grip Deadlift 3x10@140 (substituted dumbbell DL)
T Pushup 3x10@5
Split Squat (4 second hold) 3x10
Underhand Lat Pulldown 3x10@100
Deadlift w/Row 3x10@40
Lower Body Russian Twist 3x10 (modified lift only the knees, not the legs)
Notes:
There comes a time in every routine where at some point you turn a corner and say to yourself, "Ok, maybe I can do this after all." Today was that day for the B workout in Fat Loss II. Granted, I had to make some modifications, but it was with a view toward concentrating on what I could do, versus what I couldn't.
Personal record in the deadlift today - I'm not sure what, how or why, but for whatever reason it really came together today, and I nailed it. I think the warmup sets really helped, because I felt really ready when I started my work set.
The T pushup felt a little easier in a way, but I still have to watch for proper form.
I changed the split squat + overhead press to a split squat, no weight, but a hold at the bottom for 4 seconds. (I also held on to the cable machine for balance.) To me this would simulate the squatting part of the combo move, so that it'd make me stronger so as to be able handle/balance weight. Once the superset was done I did the required 30 presses in a row.
The pulldown felt about the same as the last workout. Not sure what's going on there but am leery about increasing the weight as I'd like to be able to control this one better.
Same with the deadlift + row. Starting each set it always felt ok, but towards the end of the set I was lucky to finish all the reps. Not for the deadlift part, but rather the row. So will be keeping the weight the same next workout.
The twists did ok, legs were higher than the last time, but still not fully extended. Will keep trying.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Snatch Grip Deadlift 3x10@140 (substituted dumbbell DL)
T Pushup 3x10@5
Split Squat (4 second hold) 3x10
Underhand Lat Pulldown 3x10@100
Deadlift w/Row 3x10@40
Lower Body Russian Twist 3x10 (modified lift only the knees, not the legs)
Notes:
There comes a time in every routine where at some point you turn a corner and say to yourself, "Ok, maybe I can do this after all." Today was that day for the B workout in Fat Loss II. Granted, I had to make some modifications, but it was with a view toward concentrating on what I could do, versus what I couldn't.
Personal record in the deadlift today - I'm not sure what, how or why, but for whatever reason it really came together today, and I nailed it. I think the warmup sets really helped, because I felt really ready when I started my work set.
The T pushup felt a little easier in a way, but I still have to watch for proper form.
I changed the split squat + overhead press to a split squat, no weight, but a hold at the bottom for 4 seconds. (I also held on to the cable machine for balance.) To me this would simulate the squatting part of the combo move, so that it'd make me stronger so as to be able handle/balance weight. Once the superset was done I did the required 30 presses in a row.
The pulldown felt about the same as the last workout. Not sure what's going on there but am leery about increasing the weight as I'd like to be able to control this one better.
Same with the deadlift + row. Starting each set it always felt ok, but towards the end of the set I was lucky to finish all the reps. Not for the deadlift part, but rather the row. So will be keeping the weight the same next workout.
The twists did ok, legs were higher than the last time, but still not fully extended. Will keep trying.
Nice! Glad to see you're making progress on the BSS w/OHP! You will conquer them!
Nice! Glad to see you're making progress on the BSS w/OHP! You will conquer them!
Heh thanks - I decided to split out the movements and concentrate on building leg strength first, then to incorporate balance, and THEN to start doing the overhead press.
A little ego boost too: I'd gotten a friend of mine to start NROL and she's doing the Break-In program right now. As it so happened, we were in the gym at the same time to do our respective workouts. I was setting up to do FLII2B4, which of course means deadlifts first. She happened to come over to the weight rack just as I was picking up the 70's (the wellness center we use has their highest dumbbells at 80) to do the working sets of the deadlift. She looked surprised I was picking them up and I learned later she was impressed that I was using them. Of course I told her after the fact that thoughts of "I don't know if I can do this..." changed to "Holy #$^&, I can do this!" once I started lifting. (And that when I started NROL, I started with the 20's). Still, it was nice that the hard work is being recognized.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Heh thanks - I decided to split out the movements and concentrate on building leg strength first, then to incorporate balance, and THEN to start doing the overhead press.
A little ego boost too: I'd gotten a friend of mine to start NROL and she's doing the Break-In program right now. As it so happened, we were in the gym at the same time to do our respective workouts. I was setting up to do FLII2B4, which of course means deadlifts first. She happened to come over to the weight rack just as I was picking up the 70's (the wellness center we use has their highest dumbbells at 80) to do the working sets of the deadlift. She looked surprised I was picking them up and I learned later she was impressed that I was using them. Of course I told her after the fact that thoughts of "I don't know if I can do this..." changed to "Holy #$^&, I can do this!" once I started lifting. (And that when I started NROL, I started with the 20's). Still, it was nice that the hard work is being recognized.
That's totally awesome! It makes it all worth it doesn't it? Are you going to start using the barbell to do DLs as soon as the 80s are too light for you?
That's totally awesome! It makes it all worth it doesn't it? Are you going to start using the barbell to do DLs as soon as the 80s are too light for you?
I'm going to have to do something because I'm rapidly growing out of the stuff that's available at the corporate gym. (I've been told we'll never have barbells, and I can see why - there's no room). So it's either get a paid gym membership somewhere, or get the gear for home. I'd do the latter in a heartbeat, but the only place I can put the gear has ceilings that are slightly over 7ft high. I don't know of any power cages that are built shorter. A squat rack is a possibility but I'd still need some kind of cabling for rowing.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I'm going to have to do something because I'm rapidly growing out of the stuff that's available at the corporate gym. (I've been told we'll never have barbells, and I can see why - there's no room). So it's either get a paid gym membership somewhere, or get the gear for home. I'd do the latter in a heartbeat, but the only place I can put the gear has ceilings that are slightly over 7ft high. I don't know of any power cages that are built shorter. A squat rack is a possibility but I'd still need some kind of cabling for rowing.
If you pursue the home-gym option. You could use a TRX or Blast Straps to do BW rows and bands to do assisted chins instead of using a cable. How high are most power racks? It would be totally cool to have one of those at home.
You may want to allow yourself one cheat meal a week where you get to go out and eat whatever you want. You gotta live right? The other times, keep the beer to one or two and choose something healthy from the menu. You've made so much progress already..just keep the momentum going.
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