Loggity log...splinters and board feet

[Susan4]

Goofy title, forgive me I'm a forester in my day job

Here's some C&P from the Women's challenge thread plus updates and measurements:

I'm 5'10" 184.4 pounds
I'll be 42 in February

Measurements:
Chest: 39
Bust: 42
Ribs: 38
Waist: 37.5
Hips: 41

Goal: I'd like to get down to the 150-160 range by midsummer and gain a lot of strength.

Plan: NROL4W plan, cals at about 1500-1700 depending if it's a workout day. I have whey at the ready to meet the protein macro, I'll see where the others fall on Fitday and adjust from there. I try to eat clean according to the Weston Price folks. No soy, seed oils, HFCS, frankenfood fillers, transfat etc.

I do need to continue endurance training for my summer western firefighting trip(s) so the elliptical will work for that with intervals and some longer stints.

My Fitday Log: FitDay.com - Diet and Fitness journal for Susan4str

Does anybody else follow Weston Price on nutrition recommendations? Or do I have to start preaching? j/k

[Cynic]

Originally Posted by Susan4

Plan: NROL4W plan, cals at about 1500-1700 depending if it's a workout day.

I'm not sure, but that amount might be falling short, operative word being might.

The calculator I use shows 1917 for fat loss, 1472 for extreme fat loss, on a 3x/wk workout schedule. This is taking into account your height, age and weight.

Significant muscle loss usually accompanies extreme fat loss.

Are you sure you want to take this route? The situation is not dire afterall. A good healthy eating lifestyle with a 3x/wk workout will get you where you want to be. If you lose 1lb/wk, that's 52 in the year. You could up it a tad and make it 1.5lb/wk and that would be 75lbs in a year.

[Susan4]

I did the calorie math by hand as I didn't have a calculator handy at the moment :lol: so thank you for the correction! I've been so low cal for so long, that kind of intake is gonna take some getting used to!!

[Cynic]

There was the belief that 6 meals/day trumped 3 in the metabolic effect, but that's not true. However, if it helps, break it down to more than 3 eats/day.

[Susan4]

First day went okay!! It's more food than I can eat so I have to work up to it, had to walk after lunch I was so full and heavy feeling LOL Tonite's workout was a bit of trial and error but I got her done. I used 40 pound on the first set of squats then went to 20 pounds for the second as the knees were talking to me. I did the 45 degree pushups. For the seated row I upped to the second peg for the second set and will start at the third next time. Not sure what the weight is there. The step up I ended up using the barbell alone then the barbell with 40 pounds since I don't have matched dumbells. The 40 pounds was max I could do. The prone jackknife was awkward but I think I figured out the form.

Whew! On my way

[dillytl]

Nice job on Day One!!!

[nutbar]

It's about dang time you started eating again, ya freaking bird! Don't make me hunt you down and cram chocolate-covered pretzels in your mouth. Or my extra special cottage cheese and bean soup mixture... *lifts evil and menacing eyebrow here*

(FYI for the rest of ya: We're friends in real life. )

[Cynic]

Originally Posted by Susan4

First day went okay!! It's more food than I can eat so I have to work up to it, had to walk after lunch I was so full and heavy feeling LOL

TIP: Fat sources are calorie dense. Peanut butter, cheese, flax seed oil, olive oil, grapeseed oil, etc.

Olive Oil is a great source for mono-unsaturated fat. Flax and grapeseed oil are great sources for poly-unsaturated fat.

Try to aim for even amounts in all three beneficial fats.

But I'm sure Cassandra and Lou covered all this in the book.

[Susan4]

Thanks for the reminder Cynic! I really wanna hit that protein target too. I'm looking forward to that improving my hair of all things. Low cal diet trashed my hair *sniff*

I take a fish/flax/borage oil supplement and a cod liver oil/butter oil supplement...I should probably enter that on Fitday too even though it's not a ton of calories.

[Susan4]

Originally Posted by nutbar

cottage cheese and bean soup mixture...

[UConnJulie]

Welcome!! I don't know Weston Price, but I avoid anything and all things processed ... no HFCS, no artificial sweeteners, gluten-free, no trans-fat ... etc. Just whole and natural as God created it!!

[Susan4]

1700+ calories, whew! That's 500 over my old low cal target for the last 18 months so it's a wee adjustment. Took some papaya enzyme to help digest it all this evening. It helped significantly. Protein to 120, not quite enough, I may slurp down a whey shake in a bit.

And I just did 20 minutes of intervals on the elliptical's interval setting, max level 12. Huff puff.

Good day. May have to back off the cals a little till my digestion catches up though LOL. The monsterous bloated whale feeling was starting to affect my self esteem

Here's a Weston Price link for ya Julie, Happy Reading

Weston A. Price Foundation

[mel]

Hi Susan. I'm in Missouri too. Good luck on the Challenge. It sounds like fun to find new ways to eat all that food. I never have that problem, lol.

mel

[Susan4]

Hi mel!!

Workout B ate my lunch! Lunges especially 'cause I tried the first set with 25 pounds in each hand, doh! Went to ten each for the second set. But I got it done! Used 60 pounds for the deadlift which was moderate, definitely room to add weight there. Lat pulldowns were challenging. The shoulder press, I need to get matched dumbells for, holding freeweights for that was wobbly to say the least. Still trial and error but marching forward.

[Mahler]

Hey!
Hello and welcome to the forums.
Best of luck with your program.

[Susan4]

I should have added some background to that first post. I'll do it here...

My real starting weight was something like (ack!) 256, midsummer of 2006. I was facing surgery that fall for an abdominal hysterectomy as a complication of fibroids that had previously contributed to causes leading me to lose a twin pregnancy at 20 weeks. (Losing the babies was a major contributor to gaining up to the highwater mark I reached.)

I started dieting without much exercise prior to the surgery. By the surgery in October of 06 I had lost about 20 or so pounds. After the surgery I continued dieting while in recovery and at the new year of 2007 I added exercise. My goal was to be fit enough for a trip west for wildland firefighting. I did mainly endurance exercise, a little bit of lifting and went to Idaho in July for a very tough but rewarding trip. I bought an elliptical with fire pay and continued with my very low calorie and exercise plan. I tried not to eat more than 1200 calories a day.

About October of last fall was the start of my longest plateau of many plateaus on my little homemade plan. I had lost about 70 pounds but no more would come off it seemed. I finally got disgusted with it and motivated by nutbar who bought me the books, I decided on the NROL4W for the new year, new plan, new me approach.

It feels good to be on a plan that will work instead of scratching my hungry head and wondering why the scale won't budge and I still look like an oompa-loompa

[nutbar]

You're kicking butt!

[dillytl]

Nice job on the weightloss so far Susan!!