I found a new product in the store today that I would highly advise against, Fiber One caramel delight cereal! Oh my...this stuff is good. I bought it for my son, but I totally lost control. I have been doing great the last 3 days until this!
Well this took a WHILE! But I finally made it. Nothing to fear in those befores. I look forward to watching the transformation. You're going to do GREAT!!
hey fitwit, welcome! nice job on the workouts. on nutrition, there are lots of different ways to get it done. I don't fell good on lower carb plans. 40 carb 30 pro 30 fat works well for me. whatever gets it done! and I am better with 5-6 meals a day. I am a crank when I skip them, even after doing it for months.
That's right, Tracey! As long as the scale is going down.......
Fengshway, I am with you! I don't even have to try and I usually come thisclose to 40/30/30. I feel lousy on lowcarb, too. I have no energy and I feel like I am in a fog all the time! Blech!
Squats:
15x50x2 Knee felt great. I will try more weight next time!
Push-ups:
7 "boy" push-ups and 8 "girl push-ups" x, well, ME!15 push-ups total
5 " " and 6 " " 11 push-ups total
Seated Row:
15x60
15x70
Step-Ups:
15x40x2
Prone Jackknives:
I am still just trying to balance, so I tried to balance 15 times! Getting better, just one set of trying, though!
Thanks for checking in, Julie! I think I've decided to keep my log name. I was gonna change it to "Fitwit's High Hopes" or "Never Give Up." However, my current log name is so long, it is easy to spot among the list of other gym logs!
I have been "good" since Monday. It has been a long time since I have gone more than 2 days without royally screwing up calorie-wise. Here are my macros for the week: Total:1689Fat:55 496 31% Sat:5 44 3% Poly:3 28 2% Mono:5 43 3%Carbs:191 660 41% Fiber:26 0 0%Protein:117 468 29%
Now, my problem is PATIENCE! When I started dieting in 2001, weighing in at 226 pounds, I wanted to see a quick loss to keep me motivated. So, I went on the "Subway" diet-with homemade subs. I ate a turkey bacon sandwich in the morning, a sub for lunch and a sub for supper with fruit as snacks. I lost 10 pounds in one month. I then started to look for healthy lowfat/low calorie recipes because I knew I couldn't eat subs forever. It took a year and a half but I lost 96 pounds.
Today I know better. I know that slow weight loss is the best. If I keep going with the numbers above, I should lose a bit less than 0.5 lb a week from just cutting calories. My problem is keeping at it and staying the course without the almost instant gratification of losing at least a pound a week or so (I'm hoping that I will lose more from working out, of course.) I tend to get disappointed and give up. I really hope to avoid this-this time! A half a pound loss is sometimes hard to see on the scale without my way magnified reading glasses.
So here are some suggestions to help, and please, I am sooo very open to your suggestions, too! (Oh please let it work this time, she prayed!)
1) Focus on measurements and how clothes are fitting.
2) Focus on the enjoyment of working out and trying to always improve-increasing weights, etc., almost making a game of it.
3)The scale, yes, the scale. It does motivate me. If I know what my weight is for the day, it is motivating. If my weight is "good," I am more likely to keep on keeping on. If my weight is "bad," I am motivated to, well, do the same.
4)What else?? I'm thinking, I'm thinking.
I totally get this! For the past 8 months I have not been able to focus on weight/fat loss and instead had to focus on fitness and health.
1. If the scale determines your "mood" for the day ... don't weigh every day. Don't. If you can be objective about it or just use it as info, then fine.
2. Set a fitness-related goal ... run 100 yards in 30 seconds ... 3 chin ups ... 25 regular pushups ... whatever ... and work towards it. Check your progress weekly ...
3. Make eating clean a game ... and give yourself a prize after every so many days of eating clean ... a NON-FOOD prize!! A pair of jeans you've been eyeing ... a mani/pedi ... a new book ... a fitness gizmo ... whatever.
Every time you want to put junk in your mouth, think about whether it is going to get you closer to or further from your goal. Then make the choice. And if you are frequently choosing to get further from your goal, then you need to look at your motivation and if there is something else holding you back from your goals!!
__________________
Life's a Journey ... Enjoy the Ride!
I totally agree with Julie on the NON food rewards. I always make sure to reward myself with things like mani/pedi, or a nice massage. Give yourself a SPECIFIC goal (i.e., one week of CLEAN eating) then reward yourself when you meet the goal.
I understand what you're saying, Karen. I decided to stop relying on any numerical measurements at all (I'm only doing them for the challenge), and just concentrate on being consistent with my workouts, being consistent with my nutrition, and judging my progress on how I feel each day (ex. low energy means I didn't eat well, poor sleep means over worked, etc.) and ultimtely, getting into my size 32 jeans! I don't care about everything else in between. I find much more peace when I concentrate on workouts and nutrition and letting all the measurements simply be a result of the work. Does that make sense? Regardless, you are doing great. It's good to continue to think about and reflect on what you are doing. Keep it up!
__________________
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."
Very true. The measurements (weighing and bf%) are fun things for me as I try to make predictions, but if this wouldn't be the case, it can be a cause of (too much) frustration.
Much more fun to focus on performance in the gym and improving on strength and/or endurance as well as on simply feeling great.. not just good, but great because of the wise food choices you make.
That latter part is what makes me stick to a diet when it comes to the actual foods I'm eating because the line "nothing feels as good as feeling lean' totally doesn't work on me. Instead, being alert all day, and not feel sleepy or tired o worse, both tired & wired is what keeps me from falling off the wagon. That, and when it comes to dieting the fun of being able to hit calorie & macronutrient targets within short range. Without getting too upset when they aren't met a particular day.. (oooh, still got to close the gap of 200kcal between intake and maintenance )
Hey Vic/Tracy (you know, like Dick Tracy) I know exactly what you mean!! I appreciate you checking in. I'm gonna dig out some "goal jeans!"
You know, Espi, when I met my goal weight in 2002, for a long time I used to say, "Nothing tastes as good as thin feels!" This past year I found that there are actually lots of things that tastes better than thin feels! Hahaha! Unfortunately, I piled on the pounds. Anyone know a good therapist? Oh well, even when I am not doing so great with my eating, I still work out and I still read, read, read and research the best things to do for achieving and maintaining my fitness goals.
__________________
Karen
Life is short. Break the rules. Forgive quickly. Kiss slowly. Love truly, laugh uncontrollably. And never regret anything that made you smile.
You're not 4 years old. You can tell yourself NO!" Dr. Phil
DB Shoulder Press:
12x15
12x15 (these were tough) Lat. Pull down:
12x60
12x60 (I think this was a decrease from the last time, but I did it on a different thing)
Okay Karen I have to comment about your doggie. HOW CUTE!! I have a schnauzer that I adore and that face reminds me of my little guy. It's those big loving terrier eyes that get me every time.
It sounds like you are doing well so far on your path but I am wondering if you are eating enough right now? In NROL4W there is an algorythm that many are using to help them figure out what is enough. I am a classic under-eater so am just getting spun up on this myself. I learned in the past 7 weeks that I burn at an alarming rate of 2600 kcals a day. No wonder I was crashing at 1400 kcals. Just something to think about.
Hi kfisherx, it was so ironic that you posted this last night when you did. I had been thinking about my calories after looking at what others in the challenge are doing. I had just completed (again) the steps in the book to determine my calories. I didn't have time to post-too sleepy!
Anyway, here are the numbers:
RMR: 1393
BMI: 30.5
Workout day: 1950 calories
Non workout day: 1671 calories
I did do the numbers when I received the book and pretty much went from here to "If you feel that you must eat below your predicted maintenance level, cut a maximum of 300 calories a day." So I had been staying 200-300 calories below the 1950.
About a month ago, I tracked my calories on Fitday to try and find my maintenance calories. That number turned out to be 1911. (Someone told me I would have gotten a better idea if I had tracked for a month.)
So that is why I am doing what I am doing (1600-1700 or so calories.) It reverts back to my lack of patience. I want to start losing asap. At least I am doing better than I did in 2001. All the diet books said (this is what I read, anyway) that you could go down to 1200 and that is what I did. I kept my calories at 1200-1300 for awhile. I even had my doc look at my food log and got his full approval! (Stupid doctors!) I think eventually I was eating more like 1500. I was losing 7 pounds a month for a long time. Looking back, I don't know how I did it.
I actually meant to adjust my Fitday totals in my log last night b/c I got back up Saturday night and ate a snack and ended up eating a snack at bedtime last night.
I just find it hard to believe that I can lose on more than 1700 calories a day.....thoughts anyone?
__________________
Karen
Life is short. Break the rules. Forgive quickly. Kiss slowly. Love truly, laugh uncontrollably. And never regret anything that made you smile.
You're not 4 years old. You can tell yourself NO!" Dr. Phil
When you know that sedentary people don't burn all that much calories (not 2000 but more like 1800), as well as that diet adherence tends to be poor, you can safely assume that most people on a 1200kcal diet are actually eating more like 1600kcal/day.
So, it depends very much on how anal you are or want to be for counting calories. A lot of people refuse to calculate what they eat on their free meal/cheat days. Which can make huge difference. For me at least.
If OTOH you are anal about counting, and work out as much as you do now on NROL4W losing on 1900 kcal/day is perfectly feasible. I've done so myself. With the EOD workouts as well as the interval cardio (after lifting , hardly ever on separate days!!!), I'd been burning around 2300 kcal and hence lost nicely on 1900 kcal on average.
I'd love to see that calculation/algorithm, as , like I said, I've been trying to predict maintenance in advance. Right now maintenance is around 2100-2200 without the cardio and I'd assume it'd be around 2300-2400 with cardio included.
What's your weight again?
BTW, zigzagging truly has become a WOL for me, I don't even mind going super low on rest days, as long as I get my yummy foods on the other day (on which I mostly avoid legumes, glutinous grains & oats plus dairy).
Hey Vic/Tracy (you know, like Dick Tracy) I know exactly what you mean!! I appreciate you checking in. I'm gonna dig out some "goal jeans!"
You know, Espi, when I met my goal weight in 2002, for a long time I used to say, "Nothing tastes as good as thin feels!" This past year I found that there are actually lots of things that tastes better than thin feels! Hahaha! Unfortunately, I piled on the pounds. Anyone know a good therapist? Oh well, even when I am not doing so great with my eating, I still work out and I still read, read, read and research the best things to do for achieving and maintaining my fitness goals.
They had a poster on the wall at my old Weight Watchers meeting with that saying and I totally agree with you! I love food and I love to eat.
I also know exactly what you are saying about getting impatient with weight loss. I always expected the scale to go down almost every day or I would get frustrated. Coming from being over 200 lbs, that may be what I needed at the time to be healthier. But now, wanting to shave off some bodyfat, but at a healthy weight, the changes are going to come a lot slower. I have decided I need to put faith in the process I am following and I stopped weighing myself so often. The sad thing is, it is still very tempting to "check in" every morning, but I have been resisting.
The main problem with thinking that in order to lose weight you have to deprive yourself of yummy food is that once you've reached goal weight, you may run right back into the same foods that made you overweight in the first place.
After 5 years of low carbing I know fully well that a moderate carb (no longer low, never mind very low) diet is better for my health, but yet, I still love all those fattening carbs & carb-fat concoctions.
Then it's good to develop strategies so that either the diet foods become so yummy and addictive you don't even want to reach for the old foods, or you work them into your diet. I've always been someone who loves volume (the best tasting ice cream at the supermarket is often not available in small portions), so it's good to make sure to save up calories for splurges.
In the end, it's exactly like balancing the budget book. We all would like to have more money, but we need to make do with what we have... or try earn more money (in this aspect, try to burn more calories by exercise)
Nothing to fear in those befores. I look forward to watching the transformation. You're going to do GREAT!! 
Getting better, just one set of trying, though!
and trying to always improve-increasing weights, etc., almost making a game of it.
Linear Mode
