Oh, after my workout I did a couple of bench presses at varying weights (and hit my head on the cable weight stack @%$^$).
I bench pressed 85 pounds and was a little disappointed as I was pretty sure I could have done over 100, but then I remembered that I just did a really ass-kicking workout. So I am encouraged!
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
Oh, after my workout I did a couple of bench presses at varying weights (and hit my head on the cable weight stack @%$^$).
I bench pressed 85 pounds and was a little disappointed as I was pretty sure I could have done over 100, but then I remembered that I just did a really ass-kicking workout. So I am encouraged!
How did you have energy left?? Just walking up the stairs after 2A1 was plenty "extra" for me. (I think I'm gonna have to install an elevator before workout B...)
I don't know!! I think I was still pumped from my workout. Stairs shortly afterward proved to be a balancing act.
today... OH MY GOD THE DOMS!!!! *cry*
Ah, the joy of stairs and DOMS. Every time I stand up today, I have to stretch out my quads again. Apparently I hit those FSPPs pretty good because I'm feeling it there. Everything after FSPP was just bonus.
DOMS is worse today. Everything hurts! triceps, delts, quads, hams, glutes... waaa. I'm trying not to be a baby.
I would loooove a massage today!!
To make matters worse, I decided to wear a skirt to work and I look REAL graceful hobbling around the office. Yeah, I'm a real poster child for women lifting heavy weights, heh.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I can tell my body fat is going down. I haven't posted food in a while.
Yesterday I had:
Breakfast- scrambled eggs with onions & diced pork tenderloin (leftovers) and butter Snack - string cheese Lunch - low-carb chili (leftovers) & celery with cream cheese Snack - 1/2 cup of FiberOne Dinner - bunless hamburger (seasoned with liquid smoke & old bay) with bacon & cheddar cheese, low-carb ketchup & yellow mustard, accompanied by sauteed mustard greens (cooked in the fat from the bacon) Snack - babybel cheese and 3 bites (approx 1" long) of sausage stick
I have no idea what the macros are on that. :p
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I just finished workout B. I'll post my stats later but... I liked a lot of these exercises!! Call me weird. The reverse lunges with the forward reach were awesome. So was the prone cuban snatch. And the underhand-grip lat pulldown.
And, bonus, I didn't fall over once! (unlike in workout A)
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I've been thinking of trying TNT and I remember you are on it. Did you transition off of Plan A after your first four weeks?
What do you think so far?
I got my book last night and I am a little overwhelmed by all the foods I like that I wouldn't be eating. But on the other hand, I would love not having to count and be hungry!
Day off today, so I thought I'd mention what I've been eating.
Yesterday (2B day)
Food:
2 fried eggs
1 sundried tomato sausage link
Almond-crusted tilapia
Mashed cauliflower (w/butter & sour cream)
Approx. 1.5 oz planters macadamia/pecan/almond mix
~10 3” celery sticks
Pork loin chop
Sautéed chard with vidalia onion & butter
Drinks:
~20oz coffee (splenda, cream)
2L crystal light
1 can coke zero
1 can diet rite
1 can diet coke
~ 16oz water
Pre- & post-workout protein drink
Today:
Flax bread (bf got the recipe off the men’s health forum)
2 ½ strips bacon
2 fried eggs
Mixed greens with sliced pork loin & peppercorn dressing
½ oz macadamia nuts
½ oz almonds
½ cup fiber one cereal (dry)
Mixed greens with tuna salad mixture (tuna, egg, mayo, dijon, diced red bell pepper, diced pickle, and diced red onion)
Little protein ball made of flax, protein powder, peanut butter, splenda, and water.
Drinks:
~20oz coffee (splenda, cream)
3L crystal light
1 can coke zero
1 can caffeine-free diet coke
1 can diet rite
2 pints crystal light tea
1 mug decaf coffee (sf syrup, cream)
According to fit day, my macros are typically around 65% fat, 30% protein, and 5% carbs. Probably a little high on the carb side, but I'm ok with that.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I've been thinking of trying TNT and I remember you are on it. Did you transition off of Plan A after your first four weeks?
I'm in week 4, but I go back & forth over whether I'm going to transition or keep doing it for a while. Honestly I'm not sure. I might transition just out of curiosity over how my body will react (my own science project!) but will likely return to a "plan A like" lifestyle. I really like it.
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What do you think so far?
I love it. And I feel bad for bashing low-carb diets for so many years without understanding why they work and how your body deals with carbs.
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I got my book last night and I am a little overwhelmed by all the foods I like that I wouldn't be eating. But on the other hand, I would love not having to count and be hungry!
You might be surprised that you won't even miss the carby stuff that you like. I thought I would miss carbs & didn't know if I could do it without going crazy. Now, I gotta say... I realize how much SUGAR people eat (in its various forms). I see how much sugar I kept putting into my body and how poorly I was treating my body.
I don't really miss carbs, and don't really crave them. I used to crave salty, crunchy carbs (wheat thins, triscuits, cheese & water crackers, potato chips, cheetos) and hot, crispy, brewpub fries, but I don't anymore. It's actually kind of strange.
My bf and I also bought Protein Power and Good Calories, Bad Calories. I've only read half of the former book (haven't gotten to the latter yet) but am really enjoying it so far. Just like with NROL, I'm enjoying "unlearning" everything I thought I knew about nutrition. I'm learning how much of what we "know" is based on government projects and failed studies.
At risk of sounding like an infomercial, I feel better than I have in a really long time. I have a lot of energy during the day, I don't get cravings*, and I don't feel the need to snack all the time, which I was used to doing. It's great. And it's a LOT LOT LOT easier to find something to eat at restaurants than it was with low cal/low fat eating. I can have ranch dressing, blue cheese, bacon, and eggs on a steak salad. Happy time!
hope that helps.
*except for an intense craving for dark, bitter, velvety chocolate. Which I think was hormonal, not hunger or anything.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
Thanks for the response and for posting the foods you've been eating since it gives me ideas.
I read some more of the book last night and there was a paragraph about how the diet is "extreme" but will give extreme results. Of course this struck a chord with me. I was like I want extreme results, I want to be extremely hot!
I always bashed low-carb diets too, but over the last year I've worked hard to limit pasta, bread, rice, etc, so I don't think it would be so hard to cut those things out. I am struggling picturing myself not eating fruit, milk, and cottage cheese. I think I am going to give it a try though. I figure after the 4 weeks I could transition to a different plan and have that stuff after workouts.
Breakfast: scrambled eggs with sliced italian sausage, onions, and red bell pepper
Lunch: Tuna salad & greens (same as posted above)
Snack: String cheese & almonds
Dinner: thai chicken curry with onions, cabbage, bell pepper, jalapeno
I'll probably eat more tonight as that probably isn't enough calorically.
I also had my pre- & post-workout shakes. (~20g protein each)
I started adding creatine today. We'll see how it goes!
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
front squat/push press: 2x10 @45. again. And I had to stop for about 10 seconds in the middle of the 2nd set to catch my breath. blech. step up: 3x10 @10e on weights bench (I'll explain the 3 sets below) dumbbell one-point row: 2x10 @15e, only fell over once this time static lunge, rear foot elevated: 1x10 @15e, 1x10 @10e. I HATE THESE. push-up: 2x10 on the floor. yay! (well, the last one of the 2nd set was more like 9.75) plank: 2x 60 seconds. first one I paused for a couple of seconds in the middle (put my knee down then right back up again) cable woodchop: 2x10 @ 20
So, in my workout, I did my stepup/one-point row superset, rested, and then my first set of lunges... I was getting really nauseous and a little dizzy (and, mmmm, chunky burps yay). So, I did my rest after my lunges and then a set of step ups and was SO GLAD that was my last set of step ups... then realized I had already DONE all of my stepups and was supposed to be doing pushups!! I was so mad at myself. I blame it on Alwyn for making me dizzy and disoriented with those satanic lunges.
So, I got an extra set of stepups in today.
__________________
"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I found this nut mix the other day and was really surprised at the low carbs in it. And, I love macadamia nuts. And almonds. And pecans when they're not in pie or cookies.
I bought two new bras, since my other ones were too big on me and a bit goofy. They're size 34C. I haven't been a 34 around since ... 6th grade? 7th grade? I know I wore a 36B in 7th grade at some point, because I remember I was the same size as my mom... so it was around then... I'm actually smaller around than I was when I was 12. Crazy.
I also bought a pair of size 8 jeans from Ann Taylor Loft. They're really cute and THEY'RE A SIZE 8. Again, haven't been that size since jr high (vanity sizing not considered). I was a size 9/10 in 7th grade.
this is what I remember from my weight...
age 12 - 145 pounds
age 17 - 168 pounds
age 18 - 175 pounds
age 20 - 137 pounds (got poor at college, ate probably <1000 cals a day)
age 26 - 215 pounds
age 30 - 155 pounds
age 32 - 148 pounds
Kind of sad that I actually remember how much I have weighed throughout the years. Such a major part of my life in a negative way. Now nutrition & weight are such a positive part of my life; perhaps because I know how to control it and know what I can do with my body.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
Although the BF and I are seeing results on TNT, they're not nearly what we had expected. We just finished week 4; I lost about a pound. He lost a couple. Though I'm sure our fat % is going down a little, it's not at all near what we hoped for. We were both doing far better on a low-fat diet, with the exception of having the munchies all the time. But we were still losing weight.
SO... though my calories in fitday on random days seem to be around 1800-2000, fitday is often incorrect in its nutritional information and I wonder if we're just plain eating too much. Last night, we started dishing out smaller portions to try to get better results. I'm moving on to plan B, and he's staying on A. I am optimistic that we'll see some good results.
In addition, we're going to stop weighing in every Sunday. The past two sundays have been depressing. I actually gained .8 pounds and went up half a body fat %. So, the next time I weigh myself will be mid-April. I'm hoping that I'll be around the 145 mark or so. I was 149.6 yesterday. Blech.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I bought two new bras, since my other ones were too big on me and a bit goofy. They're size 34C. I haven't been a 34 around since ... 6th grade? 7th grade? I know I wore a 36B in 7th grade at some point, because I remember I was the same size as my mom... so it was around then... I'm actually smaller around than I was when I was 12. Crazy.
I also bought a pair of size 8 jeans from Ann Taylor Loft. They're really cute and THEY'RE A SIZE 8. Again, haven't been that size since jr high (vanity sizing not considered). I was a size 9/10 in 7th grade.
this is what I remember from my weight...
age 12 - 145 pounds
age 17 - 168 pounds
age 18 - 175 pounds
age 20 - 137 pounds (got poor at college, ate probably <1000 cals a day)
age 26 - 215 pounds
age 30 - 155 pounds
age 32 - 148 pounds
Kind of sad that I actually remember how much I have weighed throughout the years. Such a major part of my life in a negative way. Now nutrition & weight are such a positive part of my life; perhaps because I know how to control it and know what I can do with my body.
DM-
I am so with you on all this crap! I ballooned to like 175 lbs around 7th grade and have struggled off and on and been up and down ever since. Luckily the last five years have been mostly down.
That is so awesome on the jeans and the macadamia mix sounds delicious!
I'm planning to start TNT on March 31st after giving myself a short break. I suspect I am going to have to be careful with portions too, even though it says you don't have to.
Phase II, B2 today. Again, I really enjoy workout B. I mean, it's hard, but it feels good.
Wide-grip deadlift from box - 2x10 @110
Bulgarian split squat - 2x10 @ 10e
Underhand-grip lat pulldown - 2x10 @70
Reverse lunge from box w/forward reach - 2x10 @ 10e
Dumbbell prone Cuban snatch - 2x10 @ 5e (tried 10e but only made it to 4 reps before my shoulders started to cry)
Swiss-ball crunch - 2x10
Reverse crunch - 2x10
Lateral flexion (#3) - 2x10
Prone cobra - 2x 60 seconds
Breakfast: half a flax muffin with a fried egg and a homemade sausage patty
Lunch: About 1 cup of leftover "pizza bowl" (basically, pizza sauce, pepperoni, onions, red bell pepper, mushroom, olives, sausage, mozzarella)
Snack: 1/2 cup FiberOne cereal (dry) and about 10 almonds and a string cheese
Pre & Post workout drink: 20g protein & 40g carbs each (TNT plan B)
Dinner: Flax-crusted tilapia fillet with sauteed chard & onions
MAN, crusting the tilapia with ground flax was SO GOOD. I like it better than almond-crusted. So, so tasty.
I think I did ok on my macros today.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I am so with you on all this crap! I ballooned to like 175 lbs around 7th grade and have struggled off and on and been up and down ever since. Luckily the last five years have been mostly down.
I really wish it were easier to shed the mental aspect of being overweight. I'm getting a lot better about feeling like a "big girl" with NROL4W, but it still happens more often than I'd like.
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I'm planning to start TNT on March 31st after giving myself a short break. I suspect I am going to have to be careful with portions too, even though it says you don't have to.
Yeah, the more I thought about it today, the more I think we were just eating just slightly too much, causing us to maintain. What is becoming clear to me is that TNT is more than changing your eating style but it also teaches you how to recognize when you're full. I thought I was able to do that pretty well, but I realize now that I clean my plate off more often than not. So, smaller portions it is!
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I panted just to lift my bike over a small fence. I much prefer being stronger. And, at work, I was pretty proud of myself to go up 4 flights of stairs without losing my breath. I know it's because of my training.
Funny how people "exercise" for endurance, yet it has very little carryover to everyday living (i.e. lifting a bike/grocery bag/small child). Keep at it. Weight loss is a b*tch (anything you hear from Roland, I probably went or am going through as well).
P.S. No one can destroy the metal
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Funny how people "exercise" for endurance, yet it has very little carryover to everyday living (i.e. lifting a bike/grocery bag/small child). Keep at it. Weight loss is a b*tch (anything you hear from Roland, I probably went or am going through as well).
P.S. No one can destroy the metal
yeah, I find myself going between really motivated & really discouraged on the weight loss. I tell myself it should simply be a matter of cutting calories, but every time I do that I get cranky and light-headed. But keeping my calories up results in no weight loss so I don't know what to do.
But then the motivator in me says "keep going!!" and just eat well and work out like I'm doing and with the added muscle will come more calorie burn-off.
I'm just tired of seeing this fat on my stomach. I know that fat loss can be slow but it's been a little over 2 months already and I've only lost like 6 pounds. (I think it's about 8-9 pounds of fat & some gained muscle, but still... that's not much). I feel like I should be losing at least a pound of fat a week. and I haven't lost any in a few weeks. Most of my weight loss was in the first month.
Am I expecting too much???
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I think since you are not big and just trying to cut that last stubborn fat it can be really hard and really slow. How you feel about your stomach is how I feel about my thighs! I think we have to just keep persisting.
I lost only 5.6 lbs in the first two months of the challenge and I did cut calories and a lot of days I didn't feel very good and had a hard time concentrating. I think I basically pushed myself as far as I could and now I am taking a break from dieting. I can't believe how focused and productive I have been at work from eating more food!
March 31st I am going to jump back on the wagon and start TNT.
Take your time. Yes, we all want it fastnowyesterdayASAP--I do, too--but some things just don't work that way, obviously. For me, I was fat when I hit puberty, so I know some things are never going away without surgery, but remember, "before" and "after" pics are awesome. Take them at the first of the month for six months and see what happens.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
In looking over your TNT logging, I'm thinking the following:
1. The fiber one cereal definitely not on Plan A
2. May have a few days in there with too many nut servings.
3. For Plan B, you are pushing the high end of your carbs there (ie you are having 40 grams per shake -- and 80 carbs total for both the pre and post is the max)
4. Your calories don't seem out of line to me...maybe a bit low in fat some days?? Did you ever track your macros?
I've tracked my macros a few times on fitday and I come out pretty consistently to:
fat: 65-70%
carbs: 5%
protein: 25-30%
So I seem on track. (though, again, fitday has proven to be less than reliable a few times IMO.)
I know the fiber one's not on plan A. It has 11 carbs though and I figure if I keep my carbs down otherwise I'll be okay (though I did notice there was one day where I had BOTH fiberone AND nuts! tsk tsk!!). The BF isn't eating any fiberone and he is also having similar results to me. But, I've found that daily flax meal is helping a lot with the digestion so I'm keeping the fiberone to about 2 times a week.
As for the carbs in the shake, the TNT book says in plan B to have two shakes, each with 20g protein and 40g carbs. I don't know if I should halve that, but I want to make sure I follow the plan.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
The book says to make a shake with no more than 80 grams carbs and drink half before and half after (I think the lower end is 40 and the upper end is 80 -- don't have the book with me). So, two 40g shakes would be OK. I would just make sure you don't push that upper end over the 80 gram mark. When I venture into Plan B territory, I am more at 20 grams carbs in my shake pre and post workout.
If your boyfriend didn't see results either, that's a puzzler. Unless there are some hidden carbs/sugar sneaking into the diet, I don't have any other thoughts on what could be happening. Your macros look good, too.
(I think I'm gonna have to install an elevator before workout B...)
Everything hurts! triceps, delts, quads, hams, glutes... waaa. I'm trying not to be a baby.
Yeah, I'm a real poster child for women lifting heavy weights, heh. 
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