Bytsi's Body Reshaping Log

[Bytsi]

Wish I had a cute or creative title for this log!

I'm gonna bite the bullet and try to be consistent logging here. I've been doing NROL4W since 3/4/08 and I've kept good written records, but since they don't show up online...

I'm 40, been lifting for about 10 years (and doing cardio of all types, lengths, intensities). Got into doing HIIT (very intense intervals) about 1 year ago, and was doing that 1 or 2 days/week instead of aerobic interval cardio. Rarely did steady-state this past year.

I lost 50# right after I turned 30, and have stayed within about a 10-15# range since then. Right now my bodyfat is 26%, measured with a 7-site caliper by a friend/colleague who is very skilled at this. Unfortunately, it was 26% a month ago too. But, at least I'm eating a lot more and not starving, so I'll take that! Never thought I could eat this much and not gain! Did circumference measurements for the first time today, so nothing to compare for changes yet.

Goals - to stop caring about the # on the scale. To get my bodyfat to a max of 22% (I'd love to eventually be under 20%). To be strong and confident and look awesome in my clothes. To NOT starve myself or torture myself with hours of cardio, to not fight a losing battle of lifting at the same time that I calorie-restrict and do lots of cardio.

Having said all that... here's the recap of the past month spent in the gym:

NROL4W Phase 1A:
Squat started at 95, went down to 75 (for form), then up as high as 105 before coming back to 95 on April 1 (but I plan to try 105 again next time). Focusing on getting low enough without tipping my upper body forward.

Pushups - I could do 50 full-body with mostly decent form before I started, but I'm working on better form and harder versions. I started with a 2-second pause at the bottom of each rep, then moved on to T-pushups, and now I'm doing step pushups, where I put one hand on a step (other on the ground), pushup, then walk across with my hands until the other hand is on the step, pushup, repeat...

Seated Row - started at 90 on the cable, now I'm up to 130 (for 3 sets x 8) but I do want to make sure I get a full ROM, so might do 1 set at 120 next time and then back to 130.

Step-up - did the first 2 times on an aerobic step that wasn't high enough, holding 10# in each hand. Moved up to stepping onto a weight bench (which puts me at hip and knee right-angles if I get the slightly lower bench at the gym) and just increased to 25# in each hand for 3x8.

Prone Jackknife - I've seen big improvements here - the first day I couldn't do all 15 with tucking my knees in (not raising my hips much). Now I do them into a full pike (or at least close), keeping my toes on the ball instead of my shins. Did 3x12 last workout.

For Workout B:
Deadlift - First set ever was 50#, moved up right away to 70#. Now I just did 3x8 at 115#!

DB shoulder press - started with 20# db's, moved up to 25, 30, and now I just made it through 3 sets of 10/8/8 with 35# db's. I'm pretty excited about that - couldn't believe I'm making it through, but I am!

Wide grip lat pulldown (on the cable machine) - started at 100#, last workout I did first set at 130 (10 reps), then had to come back to 120 for the next 2 sets. But I'll try 130 again next time and see what happens, since I can finish it out at 120.

Lunge - this one makes me sick (literally), so I have to be careful about the pacing on it and not go too quickly. I started with 10# db in each hand, have made it to 15# in each hand, will try the 17.5's next time.

Ball Crunch - I struggle with making this hard enough - really focus on going slow, squeezing... I hold a db over my head with my arms straight and that helps.

I'm also doing HIIT or plyo drills an average of 2/week. My HIIT is either the treadmill or stairmaster, and after warmup, I go for 30 seconds fast, 30 recovery (sometimes have to go 45 seconds recovery) for 8 cycles. My HR goes to at least 170, sometimes close to 180 (my theoretical max). Similar with plyos, although probably a bit longer rest periods. And I do karate at least 2/week (but I don't count it in my workouts).

Finally - the food. I'm eating between 1600-2000cals (trying for 1600-1800, but I get pretty hungry on lifting days). I'm getting close to 150g protein, including my whey protein shake daily. Eating about 90% clean - everyone needs a LITTLE chocolate in their life, right? I used to restrict to between 1200-1400/day and always wondered why I would lose it and pig out!

Ok - that's it, for now. I'm encouraged and LOVE this program, can't wait to keep going. I'm due for workout B7 (so then I'd have just 2 more and the AMRAP at the end) before a rest week and starting Phase 2. I've never been this soaking wet drenched with sweat from lifting before, but I've also never increased my weights this rapidly!

Hope I didn't go on too long, and I'm looking forward to the critiques / suggestions.

[Bytsi]

Workout phase 1, B7 today, and it went pretty well...
Deadlift 3x8 - 115 on first set, went so well I moved to 135 for the other 2 sets. Definitely felt it in my glutes and lower part of traps, so I think my form is ok.

Overhead DB press - 3x8 w/ 35# db's - I'm not ready to move up on this, even though I completed the reps.

Wide grip lat pulldown - 2x8 at 130, 1x6 at 130. Definitely got to failure on that 3rd set!

Lunges - 3x8 w/ 17.5# db's - will move up again next time, to 20# db's.

Ball crunches - still not feeling like these are hard enough, even holding a db w/ my arms straight over my head... Did sets of 10-12, trying to keep it slow and tight.

I've been looking over my macros, and while I'm getting about 30% protein on average, my fats are barely hitting 20%. I'll have to post my food for a critique... I do know a few things I could do, but it goes against everything I've struggled for - I could try switching from skim to 1 or 2% milk, going to full-fat cottage cheese instead of 2%, eating more nuts... It just seems that the majority of the foods I eat are l/f of f/f, and that's been an ingrained habit for 10 years (since I first started to lose all the weight).

[ledove]

Originally Posted by Bytsi

I've been looking over my macros, and while I'm getting about 30% protein on average, my fats are barely hitting 20%. I'll have to post my food for a critique... I do know a few things I could do, but it goes against everything I've struggled for - I could try switching from skim to 1 or 2% milk, going to full-fat cottage cheese instead of 2%, eating more nuts... It just seems that the majority of the foods I eat are l/f of f/f, and that's been an ingrained habit for 10 years (since I first started to lose all the weight).

I started out that way, too. We've all been convinced that "if you don't eat fat, you won't get fat" or that eating fat will cause health/heart problems.

The trick with eating more fat is that it has more cals/g, so you don't have to eat as much to get the macro ratios to line up. And it helps you feel fuller faster. (And foods do taste better, too! )

[foodfromafar]

Bytsi, you are strong!!!

[Bytsi]

Thanks Pauline!!! You'd never know it to look at me - just look at my avatar

I'm trying to get more fat in today - I did a new PWO (at least new to me) with my regular skim milk and protein powder, but instead of frozen berries I put in some PB. YUM!!!!! And a nice change - the berries are delish, but I was getting sick of the same thing every day.

Today wasn't a lifting day - did plyo's with my w/o bud. Included:
shuffles, karaokes, skipping, hopping (one and 2-foot), high-knee run, mountain climbers... and then we finished with burpees, suicides and my HORRIBLE "invention" - Burpee suicides. Do a burpee, sprint to the first line, do a burpee, come back, do a burpee, sprint to next line, burpee, etc etc - UGH!!!!! Those really kicked my a$$!!!! ...not that there's anything wrong with that

I did overeat a LITTLE last night - not too bad, but about 100 cals over my planned amount. I was H U N G R Y!!!! But, to paraphrase what Scarlet so eloquently said: today is another day.

[Silly Sally]

I've got to agree, you are getting SO strong, so fast! I understand you've been lifting for a while, but just in Stage 1, your increases were HUGE.

What's your secret?

[Bytsi]

What's your secret?

Uh... my secret? Underestimating how much weight I should've started with??? And my amazing ability to push myself until I puke (although I think I've met a few fellow self-pushers here - I don't feel so alone now!)

[Bytsi]

HIIT again today... had to be at work (I HATE working Saturdays!!!! - at least it's not every week). I'll lift my last stage 1 workout A tomorrow (not counting the special AMRAP workout still to come). HIIT was on the stairmaster, 8 min warmup, 8 cycles of 30 seconds sprint, 30 seconds recovery (a few recoveries were slightly longer or I'd puke on the machine), then 8 min cooldown. That kicks my tush, but in a good way...

Macros yesterday were pretty good too - I finally hit 30% for fat, thanks to the PB in my PWO. Protein/carbs were both about 35%, but I'm ok with that - carbs can go to 40% to get it "perfect" but no biggie...

I shouldn't be logging at work, but... oh well

[nutbar]

Originally Posted by Bytsi

Squat started at 95, went down to 75 (for form), then up as high as 105 before coming back to 95 on April 1 (but I plan to try 105 again next time). Focusing on getting low enough without tipping my upper body forward.

I'd love to hear more details on how you improved your squat form. While I've improved significantly, I've still got a ways to go and love to read others' experiences with it!

[Nikster]

Great job Bytsi You ARE strong girl!!! Keep it up....and I would love to hear about the squats too.
Nik~

[Bytsi]

I'd love to hear more details on how you improved your squat form. While I've improved significantly, I've still got a ways to go and love to read others' experiences with it!

Uh... let me rephrase that - I'm WORKING on improving my squat form!!! Mostly, I have just really focused on going slow and keeping my hips back and as deep as I can without losing my lordotic (lower back) curve. I try to use the mirrors at the gym (but have to be careful about twisting my head to see!) and I REALLY work on not tipping my chest forward. I also do a lot of "warm-up" squats with no weight, just to get my form better and to see how far I can go without weight.

I have a long way to go, not very flexible... and as I said, even a good trainer was "impressed" with my ability to fall over backwards when I tried to keep my back more upright during a bodyweight-only squat. Sigh... I figure, if my back isn't hurting and I'm as far upright as I can be without falling backwards, maybe it's just my body's particular build / dynamics. Not that I won't work on improving still! In fact, squats are on the schedule today, so we shall see...

[LisaC]

yesterday after the squat-form-absurdity day, I searched old postings and found a link to this article:

Leg Training Myths - The Science of Total Training

here's the pertinent section:

In order to perform a full squat, flexibility and range of motion must be maintained in the lumbar spine and SI joint, as well as in muscles such as the iliopsoas, hip external rotators, piriformis, and gemelli.
If a client can't squat past 90 degrees of knee bend without their heels raising or their body bending excessively forward at the waist, but they can squat all the way to the floor while holding onto something, we know there are muscle imbalances and stability issues around the pelvic/lumbosacral region as opposed to a knee or ankle dysfunction.



Interesting...




Bytsi - how's your flexibility from karate? I still can't do a full split, and even my floor straddle stretch is minimal - I felt a renewed motivation last night to work on stretching my hips/groin.

[Bytsi]

how's your flexibility from karate? I still can't do a full split, and even my floor straddle stretch is minimal - I felt a renewed motivation last night to work on stretching my hips/groin.

Well, I've NEVER been flexible. It's a major weakness, especially in my kicks! I never did a full split, even as a kid... when I stretch regularly, I can get a little better, but even touching my elbows to the ground in a floor straddle stretch can be a challenge!

[Bytsi]

Ok... be kind PLEASE... I've never posted pics before, and I HATE HATE HATE HATE HATE how I look. I'm a testament to aerobics and calorie-restriction and lifting (strong but fat). I can't believe I'm gonna do this, but... these are 1-month pics (don't have start pics, but I doubt you'd see a significant difference anyway). ICK Be nice... the bikini is so so so tight, it makes all my dang bulges look even worse!!!!! (bodyfat % is 26.4%)



While I'm here, today's workout (Stage 1 A8 - last one!!!):
Squat: 3x8 @ 95, 105, 105. Felt a little twingy in my right upper thight halfway between groin and hip, so my range of motion wasn't as good as I'd want...

Pushups: 3x12 with the step (alternating sides)

Row: 3x8 @ 130 - felt like my form was better even at the end, this time through.

Step-ups: 1 set of 10 w/ 20# db's (I forgot I'd moved up to 25 last time), then 2 sets of 8 w/ 25# db's. Had a run-in with an idiotic guy over the bench - I'll probably post in NROL4W about it later...

Jackknifes: Tried a set of 12 with one-leg only on the ball (6 on each side). Made it, but I couldn't do it again, so next 2 sets were toes on ball (no shins), 2x12.

[Nikster]

That is great Bytsi- nice going on trying the 1 legged JackKnife!! It's so much better to be careful and do ONE set (or less) carefully and slowly with good balance and form and making sure your back doesn't suffer.....than to push for more! And you being a fellow "pusher" we have to tell ourselves that sometimes
I have pushed many a sets with awful form, just to hit the magic NUMBER that I am supposed to hit for that set! haha D-OH!

And yeah for posting pics, nooooooone likes to do those I imagine??? It's so much better though to see progress....AND think of the tight bikini as a plus since it will keep getting more and more loose as your body shrinks away!!!! I am proud of ya!
And I am SOOOOOO with you on aerobics and weights and cal restriction not making me lost body fat% I am happy to be on this right now...or for life.
So, how's the painting going? haha

[Bytsi]

Today was a "bonus" HIIT day, since I didn't have to work (I worked this weekend). I did the stairmaster, 8 minutes of 30 on / 30 off, with 8 min w/u and 8 min cooldown. HR got up to mid 170's (not bad for a 40-year-old).

Tried to explain EPOC and HIIT to a steady-state aerobics gal, and she might just consider it - hmmmm - possible convert???

Been thinking about diet / macros more... I may look into TNT. I don't want to eliminate carbs, and the ones I eat are mostly healthy (except those darn weight-watchers eclairs in the evening - at least only 140 calories). I have to get better at my pre-planning - I just always seem to be so busy and rushed... Small steps, but those small steady changes add up...

Also thinking of adding more HIIT to my week by doing it after work once or twice a week. Right now my schedule is:
Mon/Weds - go to work early, karate in the evening (don't count this as a workout day since I never know if I'll be exhausted or not by the class - it varies).
Tues/thurs - weights (am) before work, work til 7 or 8pm
Fri - HIIT before work (my "short" day at work).
Sat/Sun - weights one of those days, HIIT or day off on the other (varies by kid's schedules, etc).

So, maybe I could do HIIT on M or W in the evening before karate starts (although I'm afraid of dying halfway through class)... Can't do it after, class ends way too late as it is)... But maybe that'll help increase my fatburn and thus decrease bf% a bit more...

I'd love suggestions (can't fit it in before work on M/W because of kids / family time crunch).