Never 2 Late 2 Chase the Dream (it's better than liposuction)

[sveta]

Just jumping in to join everyone in saying how cool your PRs are! And I love it that people compliment you - those hard-to-gain muscles aren't allowed to go unnoticed! Congrats!

[marthand99]

Originally Posted by kfisherx

Yesterday when I was running in the park I passed these two ladies who were walking and one of them says to the other "Just look at that ass"

This made me laugh out loud in my cube.

Awesome work on the PRs!

[Silly Sally]

Why were old ladies looking at your ass?

Nice going so far, Karla. Keep us posted!

[kfisherx]

LOL!! Not much to report here....

Yesterday was an all day red neck workout! I pulled about 7 large bushes (dead) from garden beds and raked and weeded and cut lawn and did another burn. Nothing quite like these sorts of days. The pulling of the bushes whipped my ass as good as any gym workout I have down. I also emptied the big water troughs that the horses use. I had to do a deadlift type lift to tip it. I got into my stance, took several deep breaths and then grunted and groaned as I strained against the heavy water. It was so cool when it finally started to lift and the water started to pour out. I felt like I had just PR'd.

Tonight I rushed home from work and took the Schnauzer on another 1 hour long run. He is totally cashed out beside me right now. I just got back. Tonight I used my HR monitor and kept my HR at 135-145. It took me nearly 10 more minutes to run the loop. Sherman likes the new pace.

This afternoon for my break at work I took a one hour walk. I walked past the place where the bees where but they were no longer there. Perhaps it was the case that a queen was out that day too? I looked for carnage but didn't see any so I don't believe they were killed. The past 2 weeks have been "bald eagle" weeks for me. The first one flew over me on my run last week and yesterday as I was working in the yard, a young one flew overhead. He was so close I could hear his wings flap. He looked hard and long at Sherman before settling in a nearby tree. I put poor Sherman in the house.

Today the scale did not move at all. I am stalled... I keep you guys posted on this not because it bothers me so much as for the record. This so that in 6 weeks when I am trending way downward and getting closer to my goal, we can all look back and say, "Hey look." "Karla did not lose any weight or BF for days or weeks on end either" And then it will be just one more confirmation that weight and bf are lost to those who stay the course and not like we expect or want.

Tomorrow I see the trainer again. He was in NY last week so I have been on my own. It will be interesting to see what he has in store for me.

My that was wordy... I guess I did have something to report...

[nutbar]

Inform Sherman he's going down. I have made a new vow to myself to outpace Sherman's best by the end of this year. (Feel free to lie to me about Sherman's best.)

[stingo]

Originally Posted by nutbar

Inform Sherman he's going down. I have made a new vow to myself to outpace Sherman's best by the end of this year. (Feel free to lie to me about Sherman's best.)

I think you have to get in line behind the bald eagle.

[kfisherx]

Sherman runs a 20 min mile Diane. LOL! And if he is in the talons of an eagle than it is a 1 min mile.

Just returned from trainer session and gotta log before I forget. I also have some major catch up on other people's logs. I have to watch what my competition is doing after all. (He he he...)

Trainer and I reviewed what I did in the past 13 days while he was gone. He seemed largely pleased and not even too upset the I did not stick to the 2300 kcal a day plan for very long. In fact he asked how I was feeling strength-wise and I told him about my 255lb rack pull. That upset him. He is still worried for my hamstring and lifting twice your body weight without the eyes of a trainer on the form is apparently not so cool. So that started a fairly substantial lecture. I did argue that rack pulls are not all that dangerous and then I tried to make him laugh and even got him to admit that it was pretty "badass" but he still lectured. Then we discussed my weight loss pattern and how I was trending there and he said that as long as I feel strong and am not losing a bunch of lbs (versus bf) that I can drop cals to 1800 or there about per day. This is fine with me 'cause I still feel like that is a lot of food. He said I was to stick my protein at around 110g a day and keep fat around 50g. The rest can be carbs. I am tapering carbs meaning higher gly in the morning and after workouts but the evening is just vegetables.

Today's workout was pretty a intense quad workout. I did two new exercises plus we are back to running the stairs. My slow and fat days are over. One of the new exercises was plyo-one legged squats. This is where you do step ups only when you come up you actually push off the high foot and get some air (as much as you can). When you touch bottom with the low foot the idea is to only touch toe lightly and then pop back up and get air again. I did not touch lightly. Most of the time I cam down hard and had to reset. The other exercise I did was called "Building walking lunges" In these you do walking lunges just like normal except for each step you take you increase the lunges by one before taking the next step. I worked up to 10 of these. David had to do a lot of convincing me to get through this set but when I had finished he commented that most of his clients could not do that at the beginning of a workout let alone after doing squats and plyos.

Warm up
stair runs (2 flights) Superset - as fast as you can
doubles
high knee

Squats
1x15 (45lb)
2x15 (135lb)

1-legged plyos
4x15 (each leg)

building walking lunges
1x10

By the end of the workout I was shaking pretty badly. David told me to be careful going down stairs and hills today 'cause the legs might just give out. He said that was the hardest I had worked the quads yet. Yeeeooouch....

In a sick sort of way I missed him while he was gone.

[GinnyLou]

Lookin good, Karla.

In a sick sort of way I missed him while he was gone.

I can totally relate to this.

[stingo]

Nice job Karla - glad to see you're back on track with your trainer.

[Bytsi]

Awesome workout Karla

[Willie]

Nice work Karla.
I'm thinking that those plyo squats are something I can add to me repertoire when I am healthy again... being that I'll likely not squat or deadlift for a very long time, I'll all about one-leg, bw exercises!

[kfisherx]

Ah Kate.... You will soon be doing all sorts of cool things like 1 legged plyos! They suck but in a great way.

Tonight I logged a 1 hour and 15 min walk with the mini-schnatz. No eagles or anything exciting to report. Just the beauty of the PNW in the country. Ahhh....

Food was not so great today. I missed a meal. Cals ended up being 1418 with 165g protein, 147 carbs and 21g fat. I know, I know... Fat is too low. I will start to adjust that significantly higher in the next days which should help me loads with getting my cals up too.

[Espi]

LOL @ your trainer.. am still not getting that building walking lunges.

Are you sure about this?

said I was to stick my protein at around 110g a day and keep fat around 50g.

Just did a quick calculation. You said to do something like 40-40-20 for CPF and tht gets me to 180 g of protein.
I'm aiming for 110g of protein on my LOW cal days of like 1200 kcal (about 35% for P) but try to get in a whopping 170-180g of protein on my HIGH kcal (training)days of 2400 kcal , sometimes even hitting 200g (approx. 30% for P on that day)
So this 110g P of yours must have been a typo.

50g of fat is also a very good minimum fat intake.. they often advise to eat a minimum of
1g P/lbs (or 2-2.2g/kg) of LBM (BW would be my preference)
0.5g F/lbs (or 1-1.1g/kg) of LBM (again BW would be my preference)
and letting carbs fall into a range YOU like and need according to the activity levels you have..
Built/Marianne has a nice write -up on this on her blog:
Got Built? » Open Source Fitness - Get started here

[tcoy777]

Great Workout. I don't know how you walked out of the gym.

[RedLefty]

Good grief the math here is killing me! I come from a math-challenged family.

As my mom once said, with conviction:

"Nine and seven is NOT sixteen! Oh, wait...."