There are some typos in the 'practical recommendations' section (basically, diet down to 19-24 and then bulk back up to 24-27...he has the numbers screwed up there..)
Thanks Jane! I actually copied that link from your log earlier, but since I didn't think I was ready for a bulk yet, I just basically "filed" it. That helps a lot because it gives me an idea of when I will be in a good position for some body recomp.
Although I don't see the typo--I think he's saying when you are sufficiently lean, go ahead and try to add lbm, which will also make your bf% go up (because you'll be gaining fat as well).
Thanks Jane! I actually copied that link from your log earlier, but since I didn't think I was ready for a bulk yet, I just basically "filed" it. That helps a lot because it gives me an idea of when I will be in a good position for some body recomp.
Although I don't see the typo--I think he's saying when you are sufficiently lean, go ahead and try to add lbm, which will also make your bf% go up (because you'll be gaining fat as well).
Only try to add mass/bulk until you hit the top end body fat percentage listed in #1 above. So that’s about 15% body fat for men and 24-27% body fat for women. What this would mean in practice is that you diet to 10-12% body fat for men (22-24% [should be 19-24] for women), eat at maintenance for two weeks to try and normalize things, and then add mass until you hit 15% body fat for men (22-24% [should be 24-27] for women) and then diet back down. Over a number of cycles, you should be able to increase your muscle mass while keeping body fat under control
(I bolded what appear to be typos, along with what the numbers should be after reading through all of the recommendations)
Help! I ate lunch at 11:00, now it's almost 2:00, I have 300 cal left for the day, and I'm STARVING!!! The only thing different I had yesterday was some wine after dinner, but I'm not usually so hungry the next day! Argh! maybe I could have dinner now...
I have no advice other than I feel your pain... Did you do something (exercise/activity) that might've increased appetite? Or is it PMS? I HATE when that happens!!!!
(after my "refeed" last night, I decided NOT to restrict extra today to make up for it, as that might set off another refeed... maybe you just need a higher calorie day today?)
You have that many socks? You must be the sock thief what steals them from washers/dryers all over the world.
Yep, that's me! And after I steal them, I put them in a basket in the corner of my room and wait until no one in the house has clean socks before I fold them...
Quote:
Originally Posted by Bytsi
I have no advice other than I feel your pain... Did you do something (exercise/activity) that might've increased appetite? Or is it PMS? I HATE when that happens!!!!
(after my "refeed" last night, I decided NOT to restrict extra today to make up for it, as that might set off another refeed... maybe you just need a higher calorie day today?)
Well, I did ok. I made it until dinnertime but had 2 slices of chicken pizza instead of 1. It was a "decision", because I knew one slice wouldn't satisfy, and I'm working out with my trainer tomorrow am and I didn't want to be under-energized. So I didn't binge all-out, but I did end up at 1700 instead of 1400-1500. Not the end of the world I suppose. I really didn't do anything different today or yesterday except that wine last night. I suppose that could be it, or the low-cal days I did after Thanksgiving, but even that's reaching b/c it was Fri and Sat, not like yesterday or anything. Well, maybe I was just hungry today, eh wot?
I should be okay now till bedtime, so thanks for the support.
Okay, here's pics of me snowboarding, but the caveat is that this was my first run down of the season, with only 2 or 3 days of boarding last year. I was stiff as a board and but relaxed quite a bit after a few runs.
Celeste, your skiing/boarding pictures look fun! I am going skiing in 3 weeks and can't wait, especially since it will be the first time for my 2 kids. Thanks for sharing the pics!
Also, congratulations on your progress in the recent challenge. You look smokin' in that bikini!
Celeste, congratulations on your progess in the challenge. I don't know how you did it with so much going on in your life. You are a huge inspiration to me. And tell me how you look so hot in your snow gear? I always look like the Michelin Man!
Celeste, your skiing/boarding pictures look fun! I am going skiing in 3 weeks and can't wait, especially since it will be the first time for my 2 kids. Thanks for sharing the pics!
Also, congratulations on your progress in the recent challenge. You look smokin' in that bikini!
Thanks Rebecca! (I love compliments but yet they're so embarrassing...)
Where are you going skiing?
Quote:
Originally Posted by Chloe2
Celeste, congratulations on your progess in the challenge. I don't know how you did it with so much going on in your life. You are a huge inspiration to me. And tell me how you look so hot in your snow gear? I always look like the Michelin Man!
lol!! First of all, to be honest, I'm not so great at balancing everything in my life, just like everyone else. When I'm doing great at one thing, other areas suffer...
The snow gear comment made me laugh b/c I'm SO frustrated with my outerwear this year. I had a predatorwear outfit from 2 yrs ago that was pretty well used, not to mention the white pants were stained. So I ordered an outfit for dh and myself from Karbon with our race team order. BUT it didn't come in! They somehow lost half of the order, and of course they're out of almost everything by now. So I decided to get a jacket out of the retail shop. That jacket is a burton coat that I tried on last year and it looked HORRIBLE, but now the size smaller looks great. So that was good. But I ended up forgetting my old pants and I think I'm going to order some, so I used my daughter's size 14 youth race pants! (Before that impresses anyone, they were huge on me and I DON'T wear any youth sizes!) They were really high waisted and though nice, I actually had a bruise around my waist from bending to buckle and unbuckle my snowboard! Okay that was a ramble, but the "hotness" consisted of a white helmet, offwhite/brown coat, black pants, and a rental snowboard! Pictures hide stuff... Thanks for the compliment though!
Those pics are great! I want to come to your house for Thanksgiving - way more fun then what went on at my in-laws house which was a lot of sitting around....
I was extra hungry on Monday, too. I think it was my body was readjusting back to normal after eating more over the weekend. At least I think it was. It seems to have subsided yesterday anyway.
man, i really need to get back to reading logs more often - i feel so out of the loop!! love the ddr pics - just picked one up for the kids for christmas. i'm hoping to use it to increase my neat! i just won't be doing it when there are witnesses lol!!
congrats on such awesome progress in the challenge! i can't believe you only lost nine pounds - the difference in your pics was incredible and you definitely rocked your goals! also have to say how much i enjoy your comments in everyone's logs!
Those pics are great! I want to come to your house for Thanksgiving - way more fun then what went on at my in-laws house which was a lot of sitting around....
Quote:
Originally Posted by beesknees
I was extra hungry on Monday, too. I think it was my body was readjusting back to normal after eating more over the weekend. At least I think it was. It seems to have subsided yesterday anyway.
We usually do a lot of sitting around at my parents' house--but we brought the ddr this time. The in-laws are less social during dinner (like go eat in front of the tv), but for some reason we always end up playing great board games or cards or something afterwards and having a great time.
Quote:
Originally Posted by karenmc6
man, i really need to get back to reading logs more often - i feel so out of the loop!! love the ddr pics - just picked one up for the kids for christmas. i'm hoping to use it to increase my neat! i just won't be doing it when there are witnesses lol!!
Quote:
Originally Posted by karenmc6
congrats on such awesome progress in the challenge! i can't believe you only lost nine pounds - the difference in your pics was incredible and you definitely rocked your goals! also have to say how much i enjoy your comments in everyone's logs!
here's to rocking in the new year!!
Karen, you're sweet! I couldn't see huge differences but I could see some and I'm happy.
Anyway, a workout this morning.
12/3/08 (with trainer)
Went in early to do the foam rolling and warm-ups from Maximum Strength, just for fun.
Warm-up:
Foam rolling (hit most areas--chickened out a little b/c some work-out buddies found me in the aerobics room rolling around on this strange log and thought they'd stop and chat--they thought I was crazy enough without getting in some of the weird positions!)
Kneeling RF/TFL Stretch
Sleeper Stretch
Supine Bridge (did one-legged)
Reach, Roll, and Lift
Wall Ankle Mobilization
X-Band Walk
Pull-Back Butt Kick
Cradle Walk
Broomstick Pec Mobilizaton
Squat to Stand
Overhead Lunge Walk
That actually took quite a while, but my trainer just worked on it with me and we had fun going through it together.
Chinups: 8, 5
Stepups 2x15 @ 15e
Bicep curl/hammer/cross combo: 2 sets of 5 each @ 20e (didn't get all the way through 2nd set)
SHELC: 2x20
Skull Crushers: 10# on curl bar, not sure how much it weighs? 15, 12
Chest Supported Row: 10# on the thingie 2x15? I think it was 2 sets
DB Flyes: 12 @ 10e (1 or 2 sets)
Back extension machine: 75# 20 reps
Chest Press: 2x10 @ 65
Abs: V-Ups, Pass Ball to partner, Deadbug, Remote reach
Something hurt my spine during this...it has been really sore all day. Not muscles, but actual spine.
Anne, not to butt in the conversation, but I have a question for you about making soup/stews with your own stock. My dad boiled their turkey carcass with the excess meat and gave it to us. (isn't he sweet...) Anyway, the broth was quite thick when cold and I skimmed off as much of the top layer of hard fat that I could. The rest was gelatinous though. Do I assume this is high in fat or what b/c it was pretty solid at fridge temp? I made stew from it with veggies, potatoes, seasonings and flour. But i have no idea how to count the calories. Any suggestions? I just had 1 c for dinner but I'm still hungry. I can live without any more, I'm just curious (and I don't want to risk sabotaging myself). You're probably furiously studying or something, but just in case you're around...
To answer your question, it's likely pretty close to fat free. That's why I usually let soups/stews cool down, then skim all the fat off. Of course this is easier to do with beef than chicken/turkey. I usually use the generic broth, bouillon, consomme value in FitDay.
Okay, I had a cool evening! I have been emailing back and forth with the owner of the gym in town and decided to drop by for a tour tonight. It is very small, but their hours are good and they have a squat rack in addition to other basics (and a cool thingie on another squat rack thing that senses if you let go of the bar and locks it where it is--I forget what it's called.) How's that for a technical explanation? Anyway, I decided to switch over there--and the owner offered me a discount if I switch now instead of the end of January. I'm not sure what I'm going to do, but it was fun! He practically made me try their new elliptical trainers (with built in fans, how cool is that!), and then let me do some squats for REAL FINALLY! I just did a couple warmup sets and then 10 @ 85#--nothing to write home about, but definitely different than using dbs.
After I came home, I decided to do some HIIT on my own elliptical since I'm trying to get done with fat loss. 30 minutes total, warmup and cooldown on the other side of 5 intervals. We just moved it into the den to make room for the Christmas tree, and it definitely went faster watching tv!
After I came home, I decided to do some HIIT on my own elliptical since I'm trying to get done with fat loss. 30 minutes total, warmup and cooldown on the other side of 5 intervals. We just moved it into the den to make room for the Christmas tree, and it definitely went faster watching tv!
I find that with the treadmill. Last winter when I spent more time on it I went through a couple of seasons of a show I hadn't watched before (on DVD). It did go fairly quickly though.
gotta love the tv with cardio, also i like books on tape, especially action/adventure or mystery as i can get really hooked and am more prone to walking if that is the only time i let myself listen!
I am totally ADD when it comes to cardio. I can run outside IF I have my tunes... inside, I do cardio with tv, magazine (not tmill, but stepper or elliptical) AND music. Yes, all three at the same time. I can NOT get through it without all of that...
I subscribe (guilty pleasure?) to Us and Entertainment Weekly - but I ONLY let myself read 'em if I'm working out while I read... my version, I guess, of dangling a carrot in front of my face.
(I love compliments but yet they're so embarrassing...)
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