I'm going to jump in here. The Bod Pod is $25, but we had more than just that reading done. We had our VO2 done (max/threshold), as well as our resting metabolic rate and then the Bod Pod.
Just didn't anyone thinking you would get all the numbers we did from the Bod Pod, alone. We did our BF%, lean muscle mass and lbs of fat from that.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Ah, thanks, gals! I was thinking BodPod was just a BF thing but then got excited when I saw all of the other info. I'll have to see if the BodPod place up in Springdale (AR) does the other stuff as well -- that'd be what most interests me.
Okay, so maybe not summer officially, but getting hot enough that I feel I can officially stash all my pants for a few months!
Was back in forum Witness Protection last week as some last-minute business plans kept me stranded in Wisconsin for 3 freaking days. The trip was supposed to last 18 hours, so you can imagine what 3 days did to upset my OCD routine. I had driven up there in some casual shorts and had only one pair of jeans, a t-shirt, and some steel-toed boots to get me through. I had just begun to recover from my muscle strain the week before and had looked quite forward to getting back into some serious working out, but it just wasn't in the cards I guess. Finally made it home late Saturday afternoon but really needed a pool day Sunday to allow me to mentally de-compress from the stress. Enough whining. . . Monday's Workout:
Was a sunny 91 degrees here and I loved it! Had a full dancecard of clients, but was able to make the most of the weather and enjoyed a little extra cardio while joining in on some runs, etc. A.S.
Triceps Press-Down: 1x15x27.5, 1x12x30, 1x11x35
Lying Tricep Drop: 1x15e x 8, 1x12e x 10, 1x10e x 12
Chest Press: 1x15x15, 1x15x20, 1x12x25, 1x9x30
Push-ups: 2x15xBW, 1x13xBW
*threw in the extra set of chest presses as I wasn't feeling the "failure" thing w/the 25's.
Cardio.: 5 sets of walking lunges 30 each leg x 10 dbs
8 Butt-Kick sprints of 60 yards
8 High-Knee sprints of 60 yards
4 Hill Climb w/Glute Raise (about 45 yards??)
Ran 12 60-yard sprints, max. effort, 100 yards walking recovery
Jogged a steady 1 1/2 mile, keeping HR at target fat burn range the entire time--it was wonderful!
*cardio. done over the course of the entire day--this was NOT all completed within one single attempt.
Stupid me was so happy about the sunshine, I neglected to consider the power of the rays and am now sporting a very unattractive sunburn on my shoulders and chest. Tomorrow evening I will be returning to the "stairs of death" for some serious leg work. Even though today was pretty exhausting, I feel really good and my body is thanking me for getting back into the serious business of kicking my own ass!
Did you change your hair? I don't remember the blonde being there before... but that could just be me and my terrible memory! Either way, you look great girl!
Wow! I am embarrassed that it has been so long since I've been back to post!
First of all, thanks to all for the kind words on my recently posted pics. It was great to have some photos taken by someone else that aren't all jacked up and blurry! And yes, the blonde streak is new, well, about 4 months new (I'm still adjusting to it--got a wild hair one day at the salon. no pun intended)
I've been training like a crazy fiend, coming home at the end of the day with nothing left, physcially or mentally, but I feel like I'm really seeing some results from the effort, so it's all good.
Two weeks ago, several of my training clients who are friends decided they wanted to embark on a weight-loss challenge, a la "Biggest Loser" style rules, and needless to say it has resulted in some serious increases in training frequency. The first 2 weeks have been really amazing and they are all really getting into it, but personally it is a little exhausting! It's left me little time for my own workouts, so I've found myself doing 15-20 minute heavy sets trying to hit all the muscle groups within a 5-day period. I'm still really focused on developing my tris, shoulders, and back as well as leaning out my thighs and besides the heavy mini-workouts, I've been doing a shit-ton of cardio.
My weight workouts are back to either one or two muscle groups per day and I'm doing 2-3 heavy sets to reach that lovely moment of utter muscle failure. I've been trying to focus on maintaining the muscle I have, developing the above-mentioned areas and embracing the results of the cardio stripping down the fat.
As far as food,. . . I'm eating like a damn horse. I'm eating really clean, but my portions are a bit high and I'm averaging around 2000 cals./day. After some scrutiny, I realized that my fat intake was waaayyy low, so just today I'm trying to get that number up to around 40g/day versus the 20g I've been taking in. Hopefully this will help curb the monster appetite a little. Hell, even my dog is starting to look a little nervous that one day there just might not be enough protein in the house and his crazy ass ends up in a whole-wheat wrap!
Missed you all!
Wow! I am embarrassed that it has been so long since I've been back to post!
First of all, thanks to all for the kind words on my recently posted pics. It was great to have some photos taken by someone else that aren't all jacked up and blurry! And yes, the blonde streak is new, well, about 4 months new (I'm still adjusting to it--got a wild hair one day at the salon. no pun intended)
I've been training like a crazy fiend, coming home at the end of the day with nothing left, physcially or mentally, but I feel like I'm really seeing some results from the effort, so it's all good.
Two weeks ago, several of my training clients who are friends decided they wanted to embark on a weight-loss challenge, a la "Biggest Loser" style rules, and needless to say it has resulted in some serious increases in training frequency. The first 2 weeks have been really amazing and they are all really getting into it, but personally it is a little exhausting! It's left me little time for my own workouts, so I've found myself doing 15-20 minute heavy sets trying to hit all the muscle groups within a 5-day period. I'm still really focused on developing my tris, shoulders, and back as well as leaning out my thighs and besides the heavy mini-workouts, I've been doing a shit-ton of cardio.
My weight workouts are back to either one or two muscle groups per day and I'm doing 2-3 heavy sets to reach that lovely moment of utter muscle failure. I've been trying to focus on maintaining the muscle I have, developing the above-mentioned areas and embracing the results of the cardio stripping down the fat.
As far as food,. . . I'm eating like a damn horse. I'm eating really clean, but my portions are a bit high and I'm averaging around 2000 cals./day. After some scrutiny, I realized that my fat intake was waaayyy low, so just today I'm trying to get that number up to around 40g/day versus the 20g I've been taking in. Hopefully this will help curb the monster appetite a little. Hell, even my dog is starting to look a little nervous that one day there just might not be enough protein in the house and his crazy ass ends up in a whole-wheat wrap!
Missed you all!
I'll bet you have figured out the food thing. I am anxious to hear how upping your fat treats your monster.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
This post shall serve as my blanket apology for being AWOL on this forum so often. Time has become my enemy, or moreso, lack of time. I digress. . .
I've been getting my workout on like mad in pretty much the same manner as the week before. I did get in a killer workout this morning and finally have something specific to post! YAY!
Wednesday:
DB Chest Press: 1x12x20, 1x15x25, 1x10x30
Squats: 1x15x85, 1x15x105, 1x10x125
WG Lat Pulldown: 1x12x65, 1x12x75, 1x8x80
Long-Armed Ball Crunch: 1x15x8, 1x15x10, 1x15x12
Standing Overhead Press: 1x12x15, 1x12x20, 1x12x25, 1x5x30
Calf Raises: 3x20e x65
Lying DB Extension: 1x12x10, 1x15x12, 1x10x15
EZ Bar Preacher Curl: 1x12x40, 1x12x45, 1x10x50
Ran the Stairs of Doom for 40 minutes, logged 24 laps = 2400 steps.
Meeting my running partner at 5pm, have plans to get in at least 5 miles.
Feel FANTASTIC!!
Eating is better, the fat increase has helped, but I think that getting more than 5.5 hours of sleep a night would be a better change and would translate into less appetite. Not gaining, actually leaning out but the scale is stuck.
Pretty bad when I'm already starting the countdown to a weekend, but it's been one of those damn days, for sure. I'm sure many of you have family members that ask for advice on health/dieting/fitness, etc., and I've been working with my older sister for the last several months, kind of off and on (as her schedule allows). Well, the last few weeks, she has really been watching her diet, and when I say watching, I mean under-eating! I've been on her about this, especially because she's not taking in ANY grain-based carbs and has almost totally eliminated all fats from her diet. So, this morning I get a call from my niece that my sister is in the hospital! She had been experiencing serious stomach issues that left her almost completely dehydrated and weak, and proceeded to pass out standing at the sink, which resulted in her breaking her nose, putting a tooth through her top lip and also chipping said tooth as she crashed into the vanity. She is okay and after they pumped her with some IV fluids to get some damn nutrients into her, was released to go home. Just felt compelled to share this experience as I know there are few of us lurking around here that haven't tried to drastically reduce our food intake for whatever reason. This is a pretty extreme reaction, but it reinforces everything we should all hold true about balanced nutrition.
(okay, now I'm off my soapbox for the day.) Damn older sisters--we're not supposed to have to worry about them!
Workout:
Well, today was crap for many reasons, the ER visit being the cherry on top.
Did make it back and managed to get in some work on my tris and a good run.
Triceps Press-Down: 1x15x27.5, 1x12x30, 1x10x32.5, 1x6x35
Supine Single Alt. Tri. Drop: 1x15e x 8, 1x12e x 10, 1x12e x 12, 1x5e x15
Close-Grip Push-Ups: 1x25xBW
Floor Wipers: 1x20x65
Crossover Toe Reach: 2x10e xBW
Jogged 3.3 miles, time of just under 30 mins. 29:53 to be exact.
All in all, felt pretty damn happy to have done anything!
*Floor Wipers-I blame Kara for introducing me to these horrible, yet addicting things!! *shakes fist in air*
Sorry to hear about your sister. I have an online friend that had to have an intervention because she was chronically undereating. I hope she and your sister are on the road to recovery.
And as for floor wipers, I did them in the modified 300 workout I was doing at the beginning of the year. Can't say that I miss them but they seemed pretty effective.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I'm sorry to hear about your sister, that sounds terrible!! My grandma was in the hospital this weekend too... physically was unable to get out of bed.... I swear that woman is like a cat with 9 lives... only she's on her 18th by now, lol.
And while I appreciate the shaken fist, I will pass it off to Stingo since I got that 300 workout from him, lol. And yeah, I wasn't a fan of them either.
Sorry to hear about your sister. I have an online friend that had to have an intervention because she was chronically undereating. I hope she and your sister are on the road to recovery.
And as for floor wipers, I did them in the modified 300 workout I was doing at the beginning of the year. Can't say that I miss them but they seemed pretty effective.
Quote:
Originally Posted by Bytsi
Yikes about your sister! I hope she is able to find some moderation soon!!
Quote:
Originally Posted by Littlemermaidklb
I'm sorry to hear about your sister, that sounds terrible!! My grandma was in the hospital this weekend too... physically was unable to get out of bed.... I swear that woman is like a cat with 9 lives... only she's on her 18th by now, lol.
And while I appreciate the shaken fist, I will pass it off to Stingo since I got that 300 workout from him, lol. And yeah, I wasn't a fan of them either.
Thanks you guys for the shared sympathy over my sister's "Crash Dieting". It wasn't really an ongoing situation of her undereating, she just started cutting back about 3 weeks ago and got carried away. She was working out with me at pretty high intensities 4 times/week and also doing a couple days on her own, so training hard + not eating nearly enough = Monday's fiasco. I stopped by her house this morning loaded up with protein shakes, some soft cheeses, and various other goodies that hopefully she can eat despite the pain all about her facial area. Definitely a bummer and she feels pretty stupid, so I think she's seen the light.
As for the floor wipers. . . LOL. I agree they are highly effective and my grumblings and fist shakes were done with laughter! It is my goal to one day be able to do them true "300" style--but I'm not sure that is even possible! I think both my upper body and my core strength are pretty good, but I just don't know that I'll ever be at that level--I'd probably be pretty damn scary if I was!!
Got things back on track today and had a nice mix of light cardio in the AM, weights later, and some more intense cardio this afternoon. Also managed to get the day off work and worked in a couple hours just laying in the pool which was utterly divine!
Workout: A.M.Workout-
Ball Squats- 2x25x30
Plie Squats- 2x25xsingle 30
Glute Lunges- 2 x 15e x 20
Pike Jacks- 2x40xBW
Ran (4) 1/2 mile segments, walked 1/4 mile between each.
Weights:
Chest Flye/Press Combo-1x20x15, 1x15x20, 1x8x25
Chest Presses-1x10x30
Pull-Ups-1x7
Punch Crunches-2x15x8
Long-Armed Ball Crunch-2x15x10 lb. plate
Side Planks with Inner Leg Crunch-1x15e (killers!!!)
P.M. Workout:
Kickboxed for 50 minutes, 2 min. water/wipe the sweat out of my eyeball breaks every 8 mins. Used long bands tied to a tree for some more dynamic shoulder action, 2.5lb. ankle weights throughout and 3lb. db's during various punching segments. Was doing this outside (gazing longingly at the pool), so between the hot sun and the high pace, burnt 688 calories, max HR 163, which is pretty dang high for me!
Hey Lorianne....need to pick your brain. Do you know what your lowest LBM was during your weight loss/body recomp journey? Did it ever get really low?
I'm struggling now because my LBM is low and I know it needs to go up, BUT my BF% is still too high so I need to drop it, too. I know I can't afford to lose any of my LBM because it's so low. And, actually, I really want that LBM number to go up, but I don't think that can happen much before I get the BF% down. I feel like I am in a catch 22. As you neared what you thought was your "goal" weight, did you ever reach a point where your numbers were still off and you needed to do some "exchanging" of fat to lean? If so, how did you do it? I'm afraid to drop the scale weight much lower (at 5'8" and 140) but I think I'm going to have to.
It's actually harder to figure things out as you get closer to where you want to be, ya know?
She had been experiencing serious stomach issues that left her almost completely dehydrated and weak, and proceeded to pass out standing at the sink, which resulted in her breaking her nose, putting a tooth through her top lip and also chipping said tooth as she crashed into the vanity. She is okay and after they pumped her with some IV fluids to get some damn nutrients into her, was released to go home.
OMG!
Quote:
I stopped by her house this morning loaded up with protein shakes, some soft cheeses, and various other goodies that hopefully she can eat despite the pain all about her facial area. Definitely a bummer and she feels pretty stupid, so I think she's seen the light.
I can't believe this happened to her and I sure hope she recovers quickly. I can only imagine the pain she is feeling.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Just felt compelled to share this experience as I know there are few of us lurking around here that haven't tried to drastically reduce our food intake for whatever reason. This is a pretty extreme reaction, but it reinforces everything we should all hold true about balanced nutrition.
You definitely should share. I try and remember my own bad experiences any time I think I'm not losing enough, or fast enough, whatever. Some people can get away with drastic reductions in calories, some people can't. The learning which one of those people you are can be a hard lesson. I'm sorry for your sister's experience.
Hey Lorianne....need to pick your brain. Do you know what your lowest LBM was during your weight loss/body recomp journey? Did it ever get really low?
I'm struggling now because my LBM is low and I know it needs to go up, BUT my BF% is still too high so I need to drop it, too. I know I can't afford to lose any of my LBM because it's so low. And, actually, I really want that LBM number to go up, but I don't think that can happen much before I get the BF% down. I feel like I am in a catch 22. As you neared what you thought was your "goal" weight, did you ever reach a point where your numbers were still off and you needed to do some "exchanging" of fat to lean? If so, how did you do it? I'm afraid to drop the scale weight much lower (at 5'8" and 140) but I think I'm going to have to.
It's actually harder to figure things out as you get closer to where you want to be, ya know?
Hi Jane! You know, I'm not sure what my lowest LBM has ever been, to be honest. I definitely went through different stages getting to my goal weight, and even as I type this I still think that I could stand to be closer to your weight as I am 5'8" also and have been stuck back up at 150 for weeks now! My body comp. is pretty decent, so the weight doesn't bother me too bad-but in the endless quest for perfection , I know I could tighten up and get back down to 140. For me, it's all diet. Are you still doing TNT? I know you have had amazing success with that plan, but going no/low carb just didn't work for me.
Back in January, I started lifting weights at least 3x/week and then doing HIIT cardio 2x/week. I really saw physical changes when I pushed myself to all-out limits with both the weights and cardio. Back in the end of April, I began not doing as much weight training and started focusing more on cardio in an effort to lean out some of that excess fat that was on top of my muscle. For me, it's been a very inexact science and I base my results on a combo. of weight, how my clothes fit, and comparing up-close pictures of my muscle groups on a monthly basis to really see if I'm making a dent in LBM. The BodPod testing was a great affirmation that my program was working, so I'm sticking with cardio 4x week (more steady state than HIIT now) and doing weights for one, maybe 2 muscle groups on those days also. One day per week, I do a total body heavy weight workout. Saturdays, I do light cardio and/or light resistance exercises, and this effort compared to M-F is about 60% exertion. I really started seeing a difference in my body comp. after I focused on single or double muscle groups with a concerted, heavy effort. Not only was I able to see changes pretty quickly, I felt like my body responded better to only bringing one or two muscle groups to failure. Some days, I'll do very short and sweet weight sets; i.e. Biceps-one set of 15 reps with 15lb db's with a raising/lowering ratio of 4:8 secs. and then one set using 25lb db's to failure. I reach failure, get that nice pump, and when doing this on a cardio day, it takes up very little time and I can move on to running, stairs, or kickboxing (something that doesn't really use the muscle I beat up!).
Because of all the cardio, I am pretty dang hungry most of the time!
So, to support my body's effort, I eat hearty, healthy, and often. I'm taking in an average of 1800 calories/day-eating low-carb/high-fiber cereals for breakfast with some yogurt, a grapefruit for mid-morning snack, and then I try to eat grain-based carbs with only one meal the rest of the day. I think you need to keep your calories high enough to maintain your mass, and with the combo of weights/cardio that work for you, you should see that exchange in BF% pretty effectively. I plan on going to get my BF tested again in a couple months to ensure I'm staying on track.
I think that when you are at your desired weight and it's a matter or changing your body comp. is a difficult time--even harder than just losing the weight! You have a great muscle base and I would have to think that maybe adding in some more cardio would support that effort at BF reduction. ???
I had driven up there in some casual shorts and had only one pair of jeans, a t-shirt, and some steel-toed boots to get me through. I had just begun to recover from my muscle strain the week before and had looked quite forward to getting back into some serious working out, but it just wasn't in the cards I guess. Finally made it home late Saturday afternoon but really needed a pool day Sunday to allow me to mentally de-compress from the stress. Enough whining. . . 
), so between the hot sun and the high pace, burnt 688 calories, max HR 163, which is pretty dang high for me!
, I know I could tighten up and get back down to 140. For me, it's all diet. Are you still doing TNT? I know you have had amazing success with that plan, but going no/low carb just didn't work for me. 
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