I forgot to mention this.......good news on the puppy front. My breeder let me know that Sophie's mom and dad are about ready to breed again. I will get first pick from that litter if I am ready. So, it appears that little Violet may be born before the end of the year. I hope I am ready.
Glad the wrist is finally better! Maybe it just needed the rest ... :shrug:
And that's great news about Violet ... what a special thing that you'll get to build memories with Sophie's sister ... I'm sure in doggie heaven she is smiling!
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Life's a Journey ... Enjoy the Ride!
Glad the wrist is finally better! Maybe it just needed the rest ... :shrug:
And that's great news about Violet ... what a special thing that you'll get to build memories with Sophie's sister ... I'm sure in doggie heaven she is smiling!
Thanks, Julie!
I don't know about the wrist. I certainly haven't rested it as good as I should have, but maybe laying off of it somewhat did help. Now, today, it is aching a bit. So, maybe calling it 99% better was a bit optimistic. It's definitely better, though.
You mean the jackknife PU? This is a shoulder exercise. You get into position for a wide grip pushup. You walk your feet towards your hands til you are in a jackknife position. Keeping your head neutral, lower your torso until your head touches the floor. Next step in difficulty is feet up on bench, with body in JK position, and after that would be feet on the swiss ball.
I like my daily protein grams to be a bit higher -- close to my weight. And, I always keep my carbs a bit lower, so that means I may drop the fat a bit. Probably just some leaner protein, is all. Nothing major...just a little tweaking.
Don't you get bored with eating lean meats/fish etc? The cost of food seems to have risen exponentially and fattier meats are generally much cheaper (and tastier too).
But the sad fact is that eating a high protein diet just agrees better with me.. so it's all in moderation. Juggling between pleasing the taste buds/wallet and seeing a better body recomp can sometimes be a challenge. I'm not saying health or beauty. Higher fat levels = radiant & healthy skin!
OK, time to start my own training log so I can be accountable and get my goals down on "paper".
I believe I will be doing some sort of carb-cycling program. I definitely have too many carbs in my diet. Specifically, I like what I read in Rob Faigin's Natural Hormonal Enhancement. I started it once before, and I think I want to try again and really stick to it. I'd be very interested in hearing if anyone else has tried it.
I look forward to posting and hearing from all of you. Great forum.
Jane
Seeing this for the first time w/o reading responses, I wonder: what do you consider as 'too many carbs' and what's been your carb cycling program sofar.
I've got Faigin's book and read it cover-to-cover to only discover later on that my guru (Lyle McDonald) just about criticized it to pieces saying that GH only plays a very minor role when it comes to body recomposition and proper recovery is more important.
However.. I've found that there are other reasons to eat carbs only late at night. The majority of them are eaten the night before so glycogen stores are nice & full = optimal performance. And then I'd mostly not eat carbs post workout anymore nor the rest of the day, unless I'd feel really 'OFF" (feeling so weak that I can't even cycle or walk home with a decent speed). I've tweaked it again recently as doing this meant not sleeping well at all, so right before bed time I"ll have some more carbs again to 'knock me down'. Must be something with tryptophan balance being influenced by insulin levels. Or even too high tyrosine levels from all that protein?
Espi, I did 6 months of TNT and have just now started adding carbs back into my diet. I don't eat only lean meats and have absolutely no fear of fat. Tonight, in fact, will be a nice flat iron steak.
While on TNT, I was basically no carb, except for the carbs I got from veggies. Now, I have added back in fruit and the occasional starchy carb. However, I just do best on lower carb (have lost 24 lbs of fat thus far). Prior to adding carbs back in, I wasn't tracking calories at all (but, obviously I had been in a self-induced deficit eating high fat and higher protein). Now, that I am so close to my goal, I am tracking calories closely as I add back in carbs. It's a balancing act, to be sure, but I know that higher protein does keep me full, as does higher fat. So, the carbs usually remain under 100 grams daily. Usually.
And what amount of fats are you naturally eating? I mean when left to 'your own devices' but not pigging out?
It's interesting to me to see what others feel good on. I'm trying to find balance by using a combo of very detailed tracking as well as preplanning but relying heavily on the feedback I get from the own body.
As a matter of fact I'm going to buy a book called Intuitive Eating. While it's meant for people with an eating disorder, I'm hoping to get some out of it as someone whose appetite is just either ON or OFF.
Now, that I am so close to my goal, I am tracking calories closely as I add back in carbs. It's a balancing act, to be sure,
tru
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So, the carbs usually remain under 100 grams daily. Usually.
I'm sure you implement higher carb days (staying within you maintenance for total cals, of course) to keep your T3 levels healthy. 'cos 100g of carbs/day is the minimum for it to function correctly.
I'm sure you implement higher carb days (staying within you maintenance for total cals, of course) to keep your T3 levels healthy. 'cos 100g of carbs/day is the minimum for it to function correctly.
Absolutely. Even when I was doing VERY low carb, I always cycled in a fairly high-carb day every so often. I found it beneficial for a couple of reasons -- psychologically, it gave me a break from low-carb and something to 'look forward' to, and it also would jump-start me past any plateaus (real or perceived). Now, I have a 'refeed' every so many days -- higher calories and higher carbs for the same reasons. In looking over the past couple weeks, I've been a bit over 100 grams nearly every day, actually.
That 35-40% of calories from fats is almost exactly where I gravitate to when 'left to my own devices' but still being mindful of what I eat.
What is quite aggravating is that nearly every WOE (way of eating) is so ... sensitive. Not just when you're discussing it with others that have embraced a certain WOE (this acronym is a typical expression among lowcarbers) but also for yourself. Feeling guilty when eating foods that are off plan.. trying to 'stay on track' and then upon giving in.. the feelings of guilt.
Most of the time when not training heavy (cardio and/or lifting) VLC used to fit me like a glove. But when I combined it with too much exercise, I'd have terrible binges. Trying to just eat high -fat wouldn't work = not feeling satiated until giving in and going overboard.
And then it's also the timing.. waiting till after a workout was another terrible experience as it'd be too little, too late. Or rather like how an 'ounce of prevention' = better than a 'pound of medicine' (not sure of the exact expression?) . Doing a carbup a night before lifting was like an Aha Erlebnis: great sleep, good endurance and less or very little overeating. Yay!
Eating intuitively is still not an easy thing... is it easy for you?
Jane I have a different question. How did you come to the decision to try the DOS workout? I am facing the dilema of picking a prorgram soon and quite honestly do not know where to begin. I don't want to use NROL necesarily but that is the one I know most about. I prefer to find one that does some more isolation work and am really looking for a program that will help me get bigger (not smaller) as that is what my next phase is. Just wondering where you went to research and how you ultimately decided.
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Jane I have a different question. How did you come to the decision to try the DOS workout? I am facing the dilema of picking a prorgram soon and quite honestly do not know where to begin. I don't want to use NROL necesarily but that is the one I know most about. I prefer to find one that does some more isolation work and am really looking for a program that will help me get bigger (not smaller) as that is what my next phase is. Just wondering where you went to research and how you ultimately decided.
Karla, I wanted a program that allowed ME to make some decisions in the program. So, with Power Training, I get to do that. I follow the template and so the template says my first exercise of this session is a bi-lateral knee-dominant exercise. I go to the bi-lateral knee-dominant exercises and choose what I want to do. This gives me the freedom to try new exercises, continue to do ones I love, and mix it up as I see fit. It also introduces the more explosive power-lifting moves. I haven't built up to that yet, but would like to. So far, in that category, I've stuck with DB Snatches.
Power Training has three 12-week programs. Each program follows 3-week intervals that switch up your reps/sets every 3 weeks. The three programs are Total Fitness, Hypertropy, and Strength. I am doing Total Fitness. After that, I can go to either of the other two. Coach Dos recommends a rest or deload week every 12 weeks. Once I complete one of the other 2 programs (probably Hypertrophy), then it's recommended you go back to Total Fitness, then on to either of the other two again, and so on. So, at minimum, if I complete the entire cycle, it will take me 48 weeks: Total Fitness, Hypertrophy, Total Fitness, Strength.
Also, in the research was Maximum Strength. I really liked it, too, and I do use Cressey's mobility stuff from the book. I will re-visit MS again, but ultimately decided there were quite a few of the exercises in that latter stages that would require some modifications or substitutions. Some, equipment-related, and some just strength-related. But, it was definitely up there in programs I wanted to try and hope to try some day.
Eating intuitively is still not an easy thing... is it easy for you?
Oh no! I'm a real 'foodie'!! I would be very happy being a restaurant reviewer! LOL! It's one of the reasons I decided on TNT (along with the fact that I knew that low-carb worked well for me and I feel great doing it) -- I didn't want to be a calorie counter. That worked very well until I got right down to the end. Right now, I have to be very cognizant of my food as these last few lbs are quite difficult to shed. I hope that once I can go back up to maintenance, I can cut myself some slack in that area. BUT, I can never just intuitively eat and get it right. It's always something I need to keep a handle on.
Me neither.. I was told by other people that hunger = growling stomach and I should eat when I feel that. Doesn't really feel comfortable but it is not like a signal that says OMG I must eat or else... ? No... esp when stressed I've gone w/o food for longer periods. Sometimes even for 2 days in a row.
I'm still amazed I cycled 550 K (340mi) from Paris to Amsterdam w virtually no food in about 40hrs total. That's 2 days right there. Yes.. I do fade away but being hungry? No, not really.. too stressed!
OTOH, give me carbs+fats to eat and I would just devour it and have no problems eating up to 5000kcal in a very short time-frame. Nor would I feel sick or too full etc.
That's a very difficult background to deal with when you're trying to eat 'intuitively'. Doesn't help when your thyroid is not optimal. So, I just track & track and track more. Also because I want to know what's exactly going on. Some really interesting stuff actually. Enough to keep at it. But to do it forever? Me thinks not.. except : when to stop? Probably when at goal bf% I'd say?
That's why I'm ordering the book on Intuitive Eating as for some people like me there's no such thing as intuitive eating. Or yes.. when you listen really closely there's enough feedback. I bet Karla knows what I'm talking about
Jane,
Just curious, what are your rest periods like in this workout? Also are these all straight sets of the exercise or do you alternate? I am looking for my next workout program. About how long does each workout take on average?
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