Sunshinekisse's NROL4W training log.

[sunshinekisses]

About Me
age: 26
occupation: occasional (or substitute) teacher hoping for a full time position soon!
in relationship limbo (engaged but having some relationship issues)
recently moved back home with my parents
recently diagnoised with PCOS(Oct 07) and have been told to limit all carbs(even fruit!) unless around exercise

The Exercise Plan
Lifting: NROL4W - starting at the beginning and working through
Cardio: HiiT- 2 x a week(i do this on lifting days), and steady state on non lifting days if i so feel inclined

The Eating Plan
Weight Watchers Flex Plan: i use my daily points for proteins and fats, and extra and exercise points for carbs and treats (see about me for reasoning)

measurements
Weight 134
Waist(narrowest): 28
Waist(belly button): 27
Hips: 35
Calf: 14
Thigh: 21
Wrist: 6
Neck: 12
Bodyfat (healthstatus online): 21.5%
Bodyfat (cholesterolnetwork.com): 17.8%

[sunshinekisses]

i had a super shitty sleep last night so it was challenging getting through the day. i ended up getting at call in the mid morning and was out the door to my first supply call of the year at 11am this meant lunch was a little bit earlier than i had originially planned. by the time i got home from work, i was STARVING and ready for my pre-workout shake!

meals: daily points: 20
m1: 2lrg eggs, 1/2 oz lf cheddar, veggies, 1/8 cup half and half in coffee (6pts)
m2: 1/3 cup cottage cheese, 1/2 tbsp pb, 1 tbsp pp (2.5pts)
m3: 4 oz chicken, salad, 1 tsp oil, 1/8 cup half and half cream in coffee(6pts)
m4workout shake) 1 cup berries, 1/3 cup skim milk, 1 tbsp pp (2pts)
m5: 4oz chicken, 1 oz lf cheddar, 1/8 cup half and half cream (7pts)
m6: 1/8 cup half and half cream in coffee, 1/3 cup cottage cheese, 1 tbsp protein powder (1.5)

workout: 30min weights + 15min HIIT, 5 min steady (+4pts)

total: -2pts

workout: this was extremely hard to get through today. i don't know if it was because i was so exhausted or not but it was definitely harder than it was the frist time i did a practice run of it last friday. fro example, last friday i could do 8 full pushups before having to drop my knees, today, i could only do 1 ah well. that makes more room for improvement

[Cynic]

What's a supply call?

As for the workout, keep at it. I know from experience that the B workouts from NROL are harder than the As.

[sunshinekisses]

Originally Posted by Cynic

What's a supply call?

i'm a substitute teacher so i get called for work either the night before or the early morning or during the mid morning of a day that i am in need.

As for the workout, keep at it. I know from experience that the B workouts from NROL are harder than the As.

oh boy, i can hardly wait ... lol

[stingo]

I'd say the lack of sleep was definitely a factor in your performance. And like Cynic says, Alwyn's B workouts seem to be harder than the A workouts in most cases. Good luck with the challenge.

[Cynic]

You might want to stock epsom salts for the DOMS.

[UConnJulie]

Welcome to the forum Sunshine ... glad you are participating in the challenge!

And although I think WW is a good program, the calories are low, so if you are consistently bonking during workouts, make sure you eat your workout points and don't bank them!!! Also try to eat your 35 extra points spread throughout the week. It might be a good idea to bank on eating and extra 5 of them each on your workout days (along with the ones you earn during the workout). That should give you better energy and better recovery.

[sunshinekisses]

Originally Posted by UConnJulie

Welcome to the forum Sunshine ... glad you are participating in the challenge!

And although I think WW is a good program, the calories are low, so if you are consistently bonking during workouts, make sure you eat your workout points and don't bank them!!! Also try to eat your 35 extra points spread throughout the week. It might be a good idea to bank on eating and extra 5 of them each on your workout days (along with the ones you earn during the workout). That should give you better energy and better recovery.

hi julie, thanks for stopping in
yes, i'm very excited about the challenge! i'm hoping that i will be into a gym to do my workouts before i get to stage 2.

right now i am using my workout points (i think i'd be totally shot if i wasn't!) and am using 2 points over my daily limit, which is putting me a total of 5 points over my usual 20 point limit. hopefully this will give me adequate energy. if not, i'll just up my daily points to 22.

[sunshinekisses]

Originally Posted by Cynic

You might want to stock epsom salts for the DOMS.

lol

stop trying to scare me!

[sunshinekisses]

well i didn't really want to do any cardio initially today, but i ended up doing 55min while i was watching my show. good news is that means i have more points to eat yay

meals for today
m1: 2 lrg eggs, 1/2 oz lf cheddar, cream in coffee (6pts)
m2: 4oz chicken breast, 1 tsp olive oil, cream in coffee (6 pts)
m3: Pre/PWO shake: 1 cup berries, 1/3 skim milk, 1 tbsp pp (2pts)
m4: 3oz beef made into beef stirfry in an awesome pb and soya sauce dressing ! yummy!!!(6pts)
m5: protein brownie topped with pb, coffee with cream(4pts)
m6: 1/2 protein brownie #2 topped with pb. (3)

workout: 55 min stationary bike (+4pts)

point balance: -3pts

so i have 20 bonus points left for the next 5 days. i'm hoping to be able to hang onto at least 10 of those for a treat on friday or saturday night.

[sunshinekisses]

workout B
deadlifts: 2 of 15 25lb dumbbells
shoulder press: 2 of 15 15lb dumbbells
pullovers: 2 of 15 25lb dumbbell
lunges: 2 of 15 20lb bumbbells
stability ball crunches: 2 of 15
then...
HIIT: 40 seconds "rest", 20 second sprint repeated 21 times then 9 min cool down
(+4 pts)

this workout wasn't too bad actually. i don't overly enjoy pullovers, but without a pull up or lat pull down option, its the exercise i gotta do. oh well.

meals today were dead on.
m1: 2 lrg eggs, 1/2 oz cheese, spinach, tomatoes, green pepper, coffee with 1/8 c half and half (6pts)
m2: 4oz chicken, 1/8 cup half and half in coffee (5 pts)
m3: 1 cup berries, 1/3 cup skim milk, 1 tbsp pp (2 pts)
m4: 3oz eye of round, 1 tbsp pb (6.5 pts)
m5: protein brownie topped with pb, 1/8 cup half and half in coffee(4 pts)
m6: 1/2 cup cottage cheese, 1.5 tbsp protien powder, cocoa (this tastes just like cheese cake! yum!) (2.5pts)

point balance (-2)

18 bonus points left from now until saturday.

great day at work+great workout+great eats = happy me

[dillytl]

Nice job on the workouts AND the eats!!

[sunshinekisses]

ssoooooooooooooo tired... i'm exhausted! i haven't slept soundly since dec 30th and its completely starting to catch up with me.

workout today: 30 min stationary biking (+2pts)

meals:
m1: 2 lrg eggs, 1/2 oz low fat cheddar, spinach, tomatoes, green peppers, 1/8 cup half and half with coffee (6pts)
m2: 4oz chicken breast, 1/8 cup half and half with coffee (5pts)
m3: pre/pwo shake: 1 cup berries, 1/3 cup skim milk, 1 tbsp pp (2pts)
m4: 4oz chicken, 1.5 cups spaghetti squash cooked with 2 tsp olive oil and garlic (SSSSOOOO GOOD!!), steamed asparagus (6pts)
m5: protein brownie topped with 1 tbsp pb, 1/8 cup half and half in coffee (5pts)

point balance: -2 bonus points

i'm right on target as far as my plans for my points go.

[Matthew]

lunges: 2 of 15 20lb bumbbells

hehehe, bumbbells.

Sorry, I had to pick it out. It made me giggle when I read it.


You're doing good so far. Keep it up.

You said you can have carbs around your workout. If you think you can take it (what I mean is, try it out and see how your body reacts to it) take advantage of this. I definitely recommend some natural oatmeal, or even some whole grain rice, in the meal before/after your workout (probably after, but that's up to you to figure out which is best). It could make a difference in your energy levels throughout the day.

Also, try and get some sleep.



ps. welcome to a fellow Ontarionian (I can't believe I just said Ontarionian)

[sunshinekisses]

Originally Posted by Matthew

hehehe, bumbbells.

hahaha oppsie

You're doing good so far. Keep it up.

thanks for the encouragement!

You said you can have carbs around your workout. If you think you can take it (what I mean is, try it out and see how your body reacts to it) take advantage of this. I definitely recommend some natural oatmeal, or even some whole grain rice, in the meal before/after your workout (probably after, but that's up to you to figure out which is best). It could make a difference in your energy levels throughout the day.

yes someone else has also recommended this to me as well. something about low gi carbs like berries not being the absolute best carb to eat around a workout as well... either way. i may try doing something with oatmeal around my workout and see how it goes.

Also, try and get some sleep.

ha! i DO try! that's the frustrating part. i think once i start being less anxious about getting calls for supply teaching in the a.m i'll be able to sleep easier.

ps. welcome to a fellow Ontarionian (I can't believe I just said Ontarionian)

**cough*nerd**cough**
thanks

[Matthew]

High GI is supposed to be better around your workout, but I think for you we should focus on doing what's best for your condition before we think of what's best for your workout. I hope that made sense, it did in my head.
Before I made my other post I read a bit on Wikipedia, and it says

Medical treatment of PCOS is tailored to the patient's goals. Broadly, these may be considered under three categories:

• Restoration of fertility
• Treatment of hirsutism or acne
• Restoration of regular menstruation, and prevention of endometrial hyperplasia and endometrial cancer

In each of these areas, there is considerable debate as to the optimal treatment. One of the major reasons for this is the lack of large scale clinical trials comparing different treatments. Smaller trials tend to be less reliable, and hence may produce conflicting results.
General interventions that help to reduce weight or insulin resistance can be beneficial for all these aims, because they address what is believed to be the underlying cause of the syndrome. Where PCOS is associated with overweight or obesity, successful weight loss is probably the most effective method of restoring normal ovulation/menstruation, but many women find it very difficult to achieve and sustain significant weight loss. Low-carbohydrate diets and sustained regular exercise may help, and some experts recommend a low Glycemic load diet in which a significant part of the total carbohydrates are obtained from fruit, vegetables and whole grain sources[citation needed].

So I'd stick with low GI foods, regardless of how close it is to your workout.

Just a side note, I eat oatmeal/whole grain breads/pastas after my workouts all the time, and I have noticed no difference from when I used to have a gatorade powder/protein powder shake. Actually, I'm leaner and stronger than I was when I was having a shake. So don't worry too much about what someone tells you is best. Do what works for you.

**cough*nerd**cough**

Yes, I am a nerd. That's part of what makes me so lovable.


Since you think work is the reason for your lack of sleep, let's talk about that.
You said you're hoping this turns into a full time position. What have you done to make this happen? What do you plan to do?
How many schools do you sub for now? Are there more schools in the area that you're qualified to sub for?