And it looks like your consistency paid off, since you're modeling for Corona now.
Thanks! LOL--I almost spit my water on the screen when I first read this . More like advertising for them, I say.
Quote:
Originally Posted by LWilson212
Congratulations on finishing the whole book. That's awesome!
Thanks, Leah.
Quote:
Originally Posted by GinnyLou
Congrats on finishing the whole program!
I don't know what everyone else is doing, but I am keeping the same log. I really wish I could rename it, but I don't want lose this entire past 6 months.
Thanks, Ginger. Yeah, that's just it--I'm done with NROL4W so the title doesn't apply, but I don't want to lose six months of progress, know what I mean?
I am starting FLTS and OPT next week. This week is my break, but I am still keeping my NEAT up and watching my diet. Nothing to make all my efforts of the last six months go to waste.
I read and re-read the entire books/program and have done all the math. I have figured out what went wrong with NROL4W and my workout and nutrition. Too many hard workouts and not enough food to support my workouts made me irrationally hungry. Not the kind of hungry Leigh talks about as being what you need to have to lose fat, but really ravenously hungry to the point that I'd even eat some of my husband's Gummy Bears and licorice that I don't even like.
Anyway, to combat that problem, I'm going to follow the advice in the book and only do what she says to do including keeping up the NEAT. No more beating myself into the ground with harder interval training workouts and adding more and more steady state in an effort to lose the last few pounds and inches. Because, you know, this is what I've done for the last six or seven years and it has so far gotten me back and forth and losing the same 15-ish pounds over and over again.
I've been thinking about my goals and why I really want to lose more weight/fat when all the people in my day-to-day life think that I am fine and obsessive about food and workouts. Part of it is vanity (because I don't want people to think I've let myself go) and part is health (everyone in my family--parents and siblings, that is, not hubby and kids--has heart and lung problems due to poor eating and smoking).
How much do I want to lose? Not totally sure. I'm thinking 5-8 pounds or whatever fat will come off by the time the 12 weeks are up. I'll have to see how it's going at that point. (I know I can follow a program from start to finish, so that battle won't be a problem.) I'd like that to be in my midsection, arms, then legs/buns, but I doubt I'd be so lucky to have what I want to happen actually happen. Things just don't work that way, right?
How bad do I want this? Enough to stick with it to a certain point and actually lose fat. Not enough to get into fitness competitor/body builder shape. I like to read other people's stories about how they got that way and I think they look wonderful, but I am not going to do that amount of work to get into that kind of shape. Fairly lean and healthy with good overall body strength is as far as I'm willing to go.
I'd like to say I'm going to do daily food logging here, but I know I'm not, so I'm just going to keep my Food Journal in my spiral notebook like I have been on NROL4W. I will post calorie averages for the week (maybe for daily) and post menus here if I run into problems. If I start posting too much info about me, it seriously cuts into my log reading here, though, and I don't want to do that. I will post workouts, though, and all the stuff I need to post to continue to stay in the Women's Challenge. I haven't decided for sure about the other challenge because I don't know if I have enough monthly goals or what other people consider to be "good goals" for that kind of challenge.
I plan to start this all Monday, but I also have to do a week of full-time next week filling in for a secretary on vacation, so I'm going to do my very best. (I haven't had a full-time job in 13 years, so it's going to be a challenge to fit everything in already.) Anyway, if I don't get all the workouts in, I'll just restart the program the week after that and go from there.
I guess that's that for now. Just wanted to get it all posted now that I have a better working plan.
I like your plan Karen - looking forward to following along with your progress. I definitely can relate to the ravenous "eat stuff you don't even like" feeling... been there done that!
~Didn't go heavy enough on the DLs. Will adjust next time.
~Possibly too heavy on the woodchops--it feels like those are harder than they were before.
~Plank time has seriously decreased, but will keep working on that in this program.
Food: I've gotten close to what I'm supposed to be getting, but still on the too high side at 1512 yesterday and 1560 today. Will have to keep working on that. Weight is holding steady at 138.6.
Nothing went as planned last week, so I'm starting over this week. I was too tired and aside from that, I was never home.
OPT Week 1, Day 1 A1
Wide stance DB DLs
3 sets of 35s/10
Swiss ball bridge
3 sets of BW/10
Swiss ball flys
3 sets of 8s/10
Neutral grip shoulder press
3 sets of 15s/10
Prone Supermans
3 sets of BW/10
Woodchops
3 sets of 20s/10
Planks
1:37, 1:19, 1:16
Calories for day: 1351
(I don't have the rest of the info with me right now, so can't post the breakdown)
Weight: 138.8
OPT Week 1, Day 2 A2
Step-ups
3 sets of 10s/10 on 12" step
DB Face Pulls
3 sets of 8s/10
Bentover rows
3 sets of 30s/10
Standing curls
3 sets of 15s/10
Trunk extension
3 sets of BW/10
Side planks
60 sec, 60 sec, 58 sec, 54 sec
Calories: will post tomorrow
Weight: 138.8
Edited to add: did Recovery program both days, too. I don't have a foam roller as Target hasn't had them while I've been in there. I am using the thicker ends of the kids' swimming noodles, but I am loving the "loosening" from that and the extra stretching. If my Target gets foam rollers again, I'm definitely getting one.
If you can't find the foam rollers at target, you might try a tennis ball or softball.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Best wishes on your new plan. It makes good sense to me. I am at the end of overweight sort of fat loss now and beginning to undergo the next level (boby builder type stuff). It is a different strategy I think but we'll see.
__________________
The BIGGER I get the smaller you look
If you can't find the foam rollers at target, you might try a tennis ball or softball.
I had thought of that, too, but the noodle-y thing is working pretty well for the time being. It has thick ends kind of like those things they use on American Gladiator.
Quote:
Originally Posted by kfisherx
Best wishes on your new plan. It makes good sense to me. I am at the end of overweight sort of fat loss now and beginning to undergo the next level (boby builder type stuff). It is a different strategy I think but we'll see.
Thanks, Karla. Good luck with your plans and strategy, too.
Quote:
Originally Posted by Bytsi
Plan sounds good!
Love the new avi!
Hi, Bytsi. Thanks!
Yesterday was OPT Week 1, Day 3
Weight: 138.6
Calories: 1560
Activity:
~50 minutes step aerobics at walk/jog pace according to plan
~2 mile walk with dog and my son, which was 36 minutes to do 2.2 miles. We went at a fairly fast pace when not stopping to talk to people or let the dog take potty breaks
~walk in evening: 2.2 miles w/ kids and dog 38 minutes
~48 minutes cardio at walk/jog pace to Christi Taylor's Totally Hot Cardio
Stats:
Weight: 138.8
Calories: 1612
(Just a little note that I am experiencing swelling of hands, legs, knees, feet, and ankles. Very common the week before TOM and in the summer in general for me. So, I'm not going to get worried about the number on the scale right now. Trending will be more accurate when TOM is over.)
Activity:
Weeding 35 minutes
A2 workout
Tracey Staehle's new Strike Zone--all except the Spiderwebs strike
Recovery and stretching
Calories: will post tomorrow
Weight: 138.2
We're going to a BBQ tonight and I'm making a bunch of stuff to help keep me on track. I know I'll be over, but I am not ruining all my efforts this week by going way overboard.
Still swelled up in legs/hands/general, but I don't expect it to go away entirely until summer is over. It is better today than it has been this week, so that's nice at least.
I plan on doing most of my workouts in the morning from now on because I'm stronger then as evidenced by how much longer I can hold my planks in the morning workouts vs. the evening workouts.
I didn't put my all into the kickboxing workout today because it makes my shoulders really sore to go all out when I haven't done any kickboxing workouts in a while. I will be fitting in a lot more of them now that I am getting in three non-HIIT/plyo cardios in each week. I am loving this OPT workout schedule .
Rest day for workouts
Activity:
General weeding for 0.5 hours, 2 mile walk with kids and dog
Weight: 139.0 (yes, fell off the wagon at the BBQ Saturday night and had planned food + two margaritas --calories were 1900 + margaritas)
OPT Week 1, Day 8 A1 (07/28/08)
Wide stance DB DLs
3 sets of 35s/10
Swiss ball bridge
3 sets of BW/10
Swiss ball flys
3 sets of 10s/10
Neutral grip shoulder press
3 sets of 20s/10
Prone Supermans
3 sets of BW/10
Woodchops
3 sets of 20s/10
Planks
2:01, 1:35, 1:21
Activity:
Recovery + stretch video--10 minutes (Total Body Stretch for Beginners)
Weight: 138.8
Calories: 1710
Getting back on the fat loss wagon tomorrow. Have meals planned for the week and a shopping list for the grocery store.
I'm writing my goals for the open challenge and trying to decide if I need a bikini for pics. I'm also trying to decide if deadlift (I'm stuck at about 110# for 10 reps and I'd like to be able to do ~135# for 10 reps) and chin-up/pull-up goals (like being able to do 1 or more--I'm at about 0.75-0.80 of an entire 1 pull-up) is going to conflict with my primary fat loss goal. Or, I might look into the possibility of a weight program geared to "balancing" my upper and lower body to be more proportionate (without surgery), but will have to see what happens with fat loss.
Weight: 138.0
Calories: 1498 (And I'm not eating one more thing today !)
Activity:
Cardio--Mission Possible (Christi Taylor), all of it, step and floor aerobics
I realize this is not challenge-related, but I have a comment on your pics... I think your hair cut/style is adorable! I think your hair was up in the pics for the last challenge that I saw, but you have very nice hair :-)
I realize this is not challenge-related, but I have a comment on your pics... I think your hair cut/style is adorable! I think your hair was up in the pics for the last challenge that I saw, but you have very nice hair :-)
OK sorry for the random-ness, lol
Thanks, Kara, that's very nice .
I usually have my daughter or my husband take pictures right before or after a workout and have my hair up for that. But, last week was harder to do that with hubby out of town, extra long hours at work (someone quit and I had to do her job, too), so I thought I was getting too close to the deadline to wait. Turns out that was only for the Open Challenge and I don't think they cared if the pics were up as long as the goals were posted, but I was thinking it was both challenges due by August 1, LOL. I was going to not cut off my head, but I decided I looked red and tired (just finished the kids' back-to-school shopping) and nixed that idea as soon as I saw the pictures.
Back later to post last week's workouts and stats.
Actually, I was thinking that myself - I've been looking for a new 'do and your haircut is very nice!
Hi, Bytsi--thanks to you, too.
Okay, OPT from where I left off last week:
OPT Week 2, Day 10(07/30/08)
Workout: Cathe's Step Blast
Activity: no "extra", too much stuff to get done at work and at home
Weight: 138.6
Calories: 1900-ish
OPT Week 2, Day 11(07/31/08)
Workout: Interval Party, recovery, 20 minutes stretch-y yoga
Activity: again, no extra
Weight: 138.6
Calories: 1900-2000
OPT Week 2, Day 12(08/01/08)
Workout: A1, recovery
Activity: 2 mile walk with daughter and dog
Weight: 138.6
Calories: 1565
Wide stance DB DLs
3 sets of 35s/10
Swiss ball bridge
3 sets of BW/10
Swiss ball flys
3 sets of 10s/10
Neutral grip shoulder press
3 sets of 20s/10
Prone Supermans
3 sets of BW/10
Woodchops
3 sets of 20s/10
Planks
2:03, 1:28, 1:06
OPT Week 2, Day 13(08/02/08)
Workout: A2, recovery, Powerstrike Mil. 2
Activity: 4 miles riding bikes with daughter
Weight: 138.2
Calories: 1710
Step-ups
3 sets of BW/10 on 14" step
DB Face Pulls
3 sets of 8s/10
Bentover rows
3 sets of 35s/10
Standing curls
2 sets of 20s/10, 1 set 20s/6 + 17.5s/4
Trunk extension
3 sets of BW/10
Side planks
60 sec, 60 sec, 60 sec, 60 sec
OPT Week 2, Day 14(08/03/08) so far. . .
Workout: none
Activity: picking sticks 2.5 hours
Weight: 138.0
Calories: will post tomorrow
Okay, challenges are officially starting and I'm officially buckling down on calories and NEAT. Workouts haven't been a problem, but I better buckle down there, too.
Posting here so I can find these when I need them.
Goals:
1. Fat Loss: Since I'm not getting testing done, I'm going to have to rely on the scale, measurements and pictures. (Will post pics and measurements tomorrow.) Starting weight is 138, so looking to get to 128-130.
2. Food compliance: 80% or better. Right now I'm in week 2 of Fat Loss Troubleshoot, but then will move on to something else and post that plan for compliance.
3. Workout compliance: just get them all in according to plan. Right now that's OPT for Fat Loss. This includes 4 lift days, 3 cardio days, 3-4 recovery + stretch days, and keeping up NEAT. For me, that means normal household and outdoor chores, plus 5 days a week of 2+ miles bike riding or walking.
4. After OPT, I plan to complete my long-term goal of being able to do a chin-up and a pull-up without any assistance. Right now I am so close, but just can't get my chin all the way over the bar. I'm pretty much stuck at forehead level.
5. Squat and deadlift goal of 135# (close to actual bodyweight) for 8 reps. I just started trying to get to this weight in March of this year and have been stuck at 110# forever.
6. I need to stay off the computer for anything not work-related until I've completed my workout(s) for the day, not including NEAT activities since that's usually a later in the day thing.
*Note for pull-up/chin-up, squat, and deadlift goals is that I plan to be able to do better next year, but for this year I don't want to run into the same problem as before (opposing goals). First part of challenge is all focused on fat loss goal and second part is the improving strength goal.
Hey Girl!
Another nice workout! Here is the link to Natalia's meatloaf. It is wonderful. I used lower sodium bacon and low fat cheese for mine, to try to keep the fat a little more manageable, since I am not doing a low carb diet. I also didn't use Trader Joe's sauce, just some regular old pizza sauce. Nat's Low-Carb Meatloaf
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Hey Girl!
Another nice workout! Here is the link to Natalia's meatloaf. It is wonderful. I used lower sodium bacon and low fat cheese for mine, to try to keep the fat a little more manageable, since I am not doing a low carb diet. I also didn't use Trader Joe's sauce, just some regular old pizza sauce. Nat's Low-Carb Meatloaf
Thanks for posting it in both places I'd likely find it, Ginger .
OPT Week 3, Day 17 (08/06/08):
Weight: 135.4
Calories: 1398
Activity: 2 mile walk
Workout: Strike Zone (minus one section)
While the calorie goal was met, I did have a 1 oz package of chips and a medium (24 oz) Diet Coke at lunch yesterday with my salad. I didn't plan to be at work or kids 4-H meeting as long as I was and I got starving. I could/should have made better choices, but it did fit into the calorie requirements of the day, if not so much the macros.
However, by the end of the day, I was retaining a lot of water and could really feel it in my ankles, knees, and hands. Kind of like in pregnancy. Heat was also a big contributor as it has been a fairly cool temperature summer (high 70s - low 80s mostly) and was about 93 yesterday. I don't do well with that kind of temperature change and heat in general (good thing I don't live anywhere else, LOL), so that explains the problem for the most part and I hop on the scale last night just to see how things are going and weighed 140.0. That's a 4.6# weight gain in one day ! I got back on the scale today and it said 137.2, so it's still a net loss for the week, but that goes to show me what sodium does for me, huh?
Got my workout in this morning as I got up early, but will post today's stats either late tonight or tomorrow.
Not feeling as strong today--not as much sleep last night as it was hot and the foxes and peacocks in the neighborhood were noisy all night long.
Have a wedding to go to tonight so am trying to be very careful with food until then. Not sure I'll get in extra activity, but I can live with that since I'm aiming for 5/7 ratio per week.
Today starts Week 4 of OPT, which is perfect timing. We're in at the fair today through Friday (kids are in 4-H) and on vacation over the weekend so I'd have a harder time figuring when to get workouts in. NEAT won't be a problem and neither will most of the fair foods because they're not my favorite for the most part and we won't be hanging out around the food booths, anyway. We'll just pack our backpack with portable, healthy food and lots of water and be good to go.
I am going to start tracking sodium due to real problems with water retention (visible fluid pockets around the knees and ankles that make it hard to bend them ) and make sure to hit very close to the macro percentages Leigh recommends for diet on this particular week to see if that will help the water retention, too. And, it has cooled off, so lower temps should help, too.
I don't see that you are tracking water intake. Make sure you are getting 1 or close to 1 gal a day into ya. I find if I do that the water retention thing really doesn't happen no matter how much salt I eat.
__________________
The BIGGER I get the smaller you look
Okay, it took a little bit to figure out that my log had been moved with the other challenge logs, but I've finally found it.
Karla, you're right that I wasn't tracking water, but have made it a point to get up to about 1 gallon a day. I never had a problem with that before, but since I'm down to 135.8, it seems to be helping. Now, I'm sure it's just the water I was retaining, but it's a good enough whoosh for me. It was a nice "whoosh," like many others have had.
I haven't been tracking perfectly (meaning not using a food scale) this week, especially when at the fair, but have been keeping my eating as clean as possible and estimating as close as I can, so keeping within my calories and macros. They have salads at the fair--who knew?!?! Not me because I haven't been to one in several years and I'm sure I never looked for healthy when I was there .
Also keeping the activity up. Kids and I picked sticks one day for 2 hours. I logged two miles this morning (since I was up at the crack of dawn) and two miles Monday evening. Aside from that, lots of walking at the fair--even walking in from the parking lot is half a mile.
I will get back to posting the daily stats next week and will post a general breakdown for this week on Sunday.
. More like advertising for them, I say.
--calories were 1900 + margaritas)
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