This morning was Workout B. It was a great one. I was surprisingly awake (it was an early morning one) and I was able to take things up a notch.
Workout B #7
10 min cardio warmup on elliptical
Dynamic warmup: side to side lunges, squat to stand, step back lunges Deadlifts: 70/8; 70/8; 70/8 Dumbbell shoulder press: 20/8; 20/8; 20/8 Lat pull-down: 75/8;75/8; 75/8 Lunge: 25/8; 25/8; 25/8 Swiss-ball crunch with 15 lb weight, extended variation: 15/15; 15/12; 15/12
I finished that off with 10 min of HITT. (that was all the time I had. But because I had a few fewer minutes, I really drove the intervals hard.)
Friday was my Workout A, #8. Just one more workout to go in Stage 1!
Workout A, #78 squats: 70/8; 70/8; 70/8 pushup (full): bw/12; bw/12; bw/15 (whoops--I forgot to find a harder variation!) seated row: 70/8; 70/8; 70/8 step-up: 10/8;10/8; 10/8 prone jacknife to pike variation: bw/8; bw/8; bw/8
HIIT: 15 min S.S. cardio: 20 min
As you can tell, I had a lot of time at the gym on Friday--went after work and was meeting friends for dinner--so I enjoyed some extra cardio. I have to admit that I've been feeling a bit under-cardioed because it's so cold here I haven't been walking as much as I normally do.
Then on Saturday I had great activity--I did 50 min of step of then did plenty of walking (was downtown with friends) and then walked home from there. That made about 2 hours of walking total.
All that activity was necessary was Saturday night was games night--meaning dangereous opportunities for too much booze and snacks. I tried to keep it on the straight and narrow by having only one glass of wine (okay, a glass and a half) and popcorn. Though I did take a handful of "party mix" (feeling a sudden craving for cheetos, inexplicably?!) and I did grab a cookie.
Games night is deadly.
On the whole, however, I haven't really been happy with my progress in this program so far.
I AM gaining in strength. That's for sure. I'm not questioning that. So yes, that's fantastic.
However, I am also gaining weight! Maybe some of it is muscle mass. But I'm not kidding myself--my pants are getting TIGHTER.
So I'm going to cut my calories more. I think I just have to. Plus, I just really need to *get with the program* because I am not sticking to my eating plan as well as I should. But I am going to aim for 1500cal/day for my off-lifting and cardio/only days, and 1700 for my lifting days.
I really need to focus on this eating. I am starting to get seriously bummed out, and dressing is turning into a chore. I used to love clothes shopping, or at least trying on clothes and taking advantage of sales and picking up a thing here and there--now I avoid clothing stores like the plague. It's getting me down.
All that activity was necessary was Saturday night was games night--meaning dangereous opportunities for too much booze and snacks. I tried to keep it on the straight and narrow by having only one glass of wine (okay, a glass and a half) and popcorn. Though I did take a handful of "party mix" (feeling a sudden craving for cheetos, inexplicably?!) and I did grab a cookie.
Games night is deadly.
Quote:
Originally Posted by Kirjava
However, I am also gaining weight! Maybe some of it is muscle mass. But I'm not kidding myself--my pants are getting TIGHTER.
Perhaps there's a connection between the two quotes? Just that it's interesting you're talking about your clothes being tighter having had a night of fun/unhealthy eating. I've found that when having alcohol, there's a bit of a bloat that occurs that seems to recede after a few days, so it's possible that's what's going on here.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Tom, thanks for the input....
I DO think there is a connection between these two, in a more long-term way. Meaning, my pants have been tighter, generally--not just after a night of booze/snacks, but for the last few months. I do have a problem with focusing on my diet goals when I'm surrounded by my friends and these snacks for the night.
I have a tendancy on the weekends though I ALWAYS try to "behave" to generally overindulge. I just do.....and not even in crazy, gross ways, but in ways that do derail my good efforts at other points in the week.
This has been something I've battled for years, literally. But lately I have been gaining, and I've always had the struggle of my weekend nights, so I'm not that sure what's been causing it overall, except to say that I've just gotten too lax all around. It is hard, though, to know how to remedy that.
Maybe I am just eating more than I used to, and will need to scale it back again, overall. I worry that being on weightwatchers as long as I was, with such high activity levels as I've always had means that I need to function at a calorie deficit all the time to just not gain weight constantly.
Well you should have your game nights, as I think a balanced approach will be easier to maintain - you're living, rather than dieting. Do you measure your food/portions? If not, that might be one avenue to explore.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Great job on the workouts. That's awesome that you know your strength is improving. I know how it can be sometimes when you are out with friends in a fun environment. You eat one little thing and kind of stop thinking and then keep snacking and snacking. I used to do that a lot, but I've had an easier time since starting this program because I keep in mind that I am sort of on a plan, and if I mess up part of it with my eating, the plan won't work. I really just needed to change my mindset. I hope you become more satisfied with your progress by cutting some calories, if that's the change you feel you need!
Thanks for the feedback, guys.
You're right Tom--I do consider portion sizes, but don't heed them as closely as I should. I've always had a huge appetite, and always found it hard to keep myself in check. Because I eat healthy food and always exercise, I usually feel justified in not stopping. I have to concentrate a bit more on paying attention to when I'm actually full---not stuffed.
Marygrace, I need to adopt that mentality too--that I'm on a plan! And that to make it really happen I do need to follow it. I just have my weak moments--like games nights, and about every evening after dinner I want that sweet.
Here is tonight's workout: Workout B #8
10 min cardio warmup on elliptical
Dynamic warmup: side to side lunges, squat to stand, step back lunges Deadlifts: 80/8; 80/8; 80/8 Dumbbell shoulder press: 20/8; 20/8; 20/8 Lat pull-down: 75/8;75/8; 75/8 Lunge: 25/8; 25/8; 25/8 Swiss-ball crunch with 25 lb plate, 3 sets of 15
Tonight I was really tired at my workout! During my sets my heart rate revved right up and I needed every second of rest--not something I always feel. I wonder if this is just me lifting at the right intensity, or from not eating enough calories. My muscles right afterwards are feeling SOOOORE--even walking up the stairs of my house they felt like heavy lead.
I'm gonna take a hot bath tonight for sure......read my book (I'm reading Eat Pray Love--it's very enjoyable and perfect for bathtub reading.
Marygrace, when I posted that flax bread receipe on your log I totally forgot that as a vegan you wouldn't eat eggs---duh!!! Sorry.
I'm gonna take a hot bath tonight for sure......read my book (I'm reading Eat Pray Love--it's very enjoyable and perfect for bathtub reading.
I know the title is sort of self-explanatory but what exactly is the premise of this book, in a little more detail? I've been thinking about reading it myself.
I also always have a sweet tooth after dinner. Nowadays though, I usually just have some kind of fruit and nut combination. Sometimes I will puree frozen cherries with a little bit of cocoa powder and almond butter, it kind of has the texture of ice cream. I usually use a full cup of cherries, a tablespoon or so of cocoa powder, and two tablespoons of nut butter, which makes a large amount for around 300 calories. Sometimes I swap the cocoa powder for a little bit of protein powder. If the mixture is too thick, I'll thin it out with some almond milk. The great thing about using cherries is that they are naturally really sweet and you don't need to add any more sugar. Frozen banana puree with nut butter is really good, too.
Your weights are really impressive, I think. Great job!
You are doing great and making some wonderful gains. I have heard about that book, but not read it. That bath sounds pretty wonderful and I believe I will take that idea and have one tonight, myself.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Thanks, guys! You guys are all great cheerleaders. I appreciate it.
Yes, I DEFINITELY believe in the bath thing. Last night I got a new bag of epsom salts that have a eculyptus scent and it was yummy.
Tina, I hear you on that! If my novels aren't crinkly and dog-eared and my cookbooks don't have smatterings of oil stains and crumbs....that that means I don't like them.
I am TIRED this morning! I guess after doing a full 50 min of weights yesterday--and tough weights (for me), my body is feeling it today. I did walk in to work (an hour)--couldn't resist because the sun was out and it was so warm!-- so am not sure if I'll do my aerobics tonight. Will see if my legs feel less lead-like.
I know the title is sort of self-explanatory but what exactly is the premise of this book, in a little more detail? I've been thinking about reading it myself.
I'm only about 1/4 in the book so far, but it's the story of a woman who basically "left it all behind" to explore Italy, India, and then Indonesia, on a kind of pleasure-seeking/spirituality-seeking journey.
I'm liking the book because she's a very genuine narrator--she's funny, very human, and somehow manages to write all this about her life without coming across too navel-gazing. She has a refreshing tone to her work. So far I'd give it a two thumbs up. And it is a perfect post-workout relaxation fare.
I'm only about 1/4 in the book so far, but it's the story of a woman who basically "left it all behind" to explore Italy, India, and then Indonesia, on a kind of pleasure-seeking/spirituality-seeking journey.
I'm liking the book because she's a very genuine narrator--she's funny, very human, and somehow manages to write all this about her life without coming across too navel-gazing. She has a refreshing tone to her work. So far I'd give it a two thumbs up. And it is a perfect post-workout relaxation fare.
That sounds really interesting, hopefully I'll be able to read it at some point soon. I always enjoy reading accounts of personal experiences.
__________________ 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
You 're doing great, girl! And I wouldn 't lower your calories to 1700 or under if you 're working out so hard! But cleaning up your diet is always a good thing, off course.
I had a question, what 's edamame? I read this word often before, but I don 't know it. Is it a vegetable? I don 't think we have that here...
The bath sounds fantastic, I only have a shower in my tiny appartement so if I happen to stay a weekend at my parents', occupying their bath is often one of my "weekend activities"
Uh oh--this thread is going to start a water shortage across the world! LOL
Climban, I can relate to the tiny shower thing. In one of my past apartments we had a tiny little bathtub underneath a sloping ceiling so that we couldn't stand up, and the bath had a little handheld shower nozzle. It was kind of european . We called it the "shabath" (shower+bath).
Edamame is another word for soybeans. I like to bring a little baggy of them for a snack--it's nice because it is high in protein.
I will say I was pretty proud of myself this afternoon. Today when I got home from work I managed to squeeze in a step workout and cook dinner at the same time (granted, it was an easy meal to cook--baked chicken breast in tomato sauce with roasted sweet potatoes and asparagus.) Just required some back-and-forthing from the step to the kitchen. Anyway, somehow after an hour I had a good workout and dinner done. Ahhhh so nice at the beginning of the week when the house is full of groceries and cooking is so easy!
Yes, you totally should. I'm almost surprised by how much I'm enjoying it--I assumed the narrator would get a little annoying. I can get fussy about my non-fiction choices (generally prefer fiction anyday!). But her life is interesting enough for a novel, that's for sure.
It's been a few days since I posted--I had out-of-town guests and have been away from computers. However, I HAVE been doing my workouts and trying to eat well! And surely all that walking around while shopping till we dropped was a workout too?
I started stage 2 last Wednesday. It is TOUGH. I was surprised by how much I had to reduce my weights to do my moves like the squat push-press and the snatch. Plus, it was funny how many looks I got in the gym while I was doing some of the moves! The static lunges and bulgarian split squats are killer. I think the wood chop is my favourite.
I missed logging my first two workouts but I'll pick it up now. I might be calling some of the moves by wrong names because I don't have the book with me.
Stage 2, Workout A #2
A. Squat to press-push: 30/10; 30/10
Alternating:
B1. Step-up: 15/10; 15/10
B2. 1 pt. dumbbell row: 15/10; 15;10 (I find the hardest thing about these is balancing)
C1. Static lunge: 15/10; 15/10
C2. Push-up: (did half of each set using t-variation) bw/10; bw/10
D1. Woodchop: 45/10; 45/10
D2. Plank: 60 sec; 60 sec HITT: 15 min
All told, it was a fantastic workout! I love these moves. I was ready for a change.
I think tomorrow I'll be ready to up the weights a bit now that I'm feeling more comfortable with these.
I've stopped posting my menus because I found it too tiring since I already log them in sparkpeople, but I've added a link to my food log in my sig.
Hey KiriJ! The workouts look great. What did you decide calorie wise? I got worried a bit when I read about cutting calories. These workouts are so brutal, I can't imagine trying to do them on a deficit. My pants got tighter through the thigh in the last couple of weeks of Stage one, I think it was muscle growth or water, because now, two weeks later, it's backed off some. I'm wondering if that's what happened with you partly too.
Hey Mel,
I've been trying to keep my calories at about 1500 cals on nonworkout days and 1700 cals on workout days. If you take a glance at my food log you'll see that I have difficulty sticking to that...it's more like 1600 on non-workout days and 1800 on workout days, and then my weekends can hit as high as 2200. I have great difficulty with self-restraint.
But I am freaking a bit because this morning I weighed myself and I'm tipping the scales at 146--a weight I haven't seen in years. And my clothes aren't fitting well anymore. It's confusing and strange because I am working out hard 5 or 6 days a week--lifting three days a week and doing HITT at usually two of those sessions, and doing a 45 min intense cardio routine on alternating days, plus doing lots of walking in between.
So I'm starting to feel like I need to cut my calories even more--like say 1400 on non-workout days and 1600 on workout days.
Have you considered the idea of keeping calories at the same level but shift them around differently? More calories after your workouts and less calories on rest days?
Whatever works for when you need to play mind games with yourself and keep the body guessing.
Yesterday I did Stage 2, Workout B2.
Warmup: 10 min on elliptical, then side-to-side lunges, reverse lunges, stand to squats
A. Deadlift: 80/10; 80/10
B1. Bulgarian split squat: 15/10; 15/10
B2. Underhand grip lat pulldown: 75/10; 80/10
C1. Reverse lunge from box; forward reach: 15/10; 15/10
C2. Dumbbell prone Cuban snatch: 8/10; 8/10
D1. Swiss ball crunch: arms overhead variation bw/10; bw/10
D2. Reverse crunch: bw/12; bw/12
D3. Side-to-side lateral reach on swiss ball: bw/10; bw/10 (making up my own variation here because I can’t master the side swiss ball—will practice at home on the weekend, however!
E. Prone cobra: 60 sec; 60 sec
Phew! This all took me quite some time—about 60 min, so I didn’t have the time for the HITT! Which sucks, but that just means I’ll do it today.
Food has been okay. Right now my goal is try to keep it at my calories levels and not go over (which I seem to be doing too much). I have been eating too high carbs for the last few days. In general, I've been following the eating program from Cassandra's The Perfect Body diet, and finding it a bit hard, because according to that, I shouldn't be eating things like oats, brown rice, the occassional whole wheat muffin....and I find that kind of difficult. This whole lower-carb thing is kind of killing me, I have to say. I just wish this wasn't a daily struggle.
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