Committed to the endeavor.... - JP Fitness Forums

lorigaud · 07-07-2008, 08:10 PM

Here's my story:

My name is Lori... I just turned 43 in June and celebrated my 13th anniversary last week. My husband and I have 3 boys (11, 9 and 7) and a 2 yo black lab. I just *celebrated* my 20th year of teaching 6th grade.

(I do love my job, but I especially love my summer vacation!)

On to the relevant stuff...I'm 5'7" and my weight was 232 back when I started in January 2007. I joined a support group online, joined a gym, and hired a PT to work with me once a month. What a great combination that turned out to be!

I lost weight pretty steadily for the first year, and developed a total LOVE of exercise that I've never experienced before. I am so addicted to exercise that I get up at 4am to go to the gym before work... that's the only time I have left after I schedule in all the boys' activities! Most of my friends and family think I'm nuts for going at that hour, but I love it! Not only is it a LOT less crowded, but it's MY time, kwim? It's pretty easy to get my trainer's ear at that hour too!

Anyway.... after losing close to 70 pounds and fitting into size 10/12, I found myself starting to get a bit lax with my food choices, which is what has always happened to me anytime I start closing in on my goal... I start to "settle" for "good enough". I DO NOT want to do that this time!!! I am currently at 168.8, which is up about 6 pounds from the lowest weight I reached back in January. I have felt myself slipping into some of those bad habits again (although I am still consistent with the exercise... generally 500+ minutes per week between cardio and lifting).

In order to get myself back on track, I bought Leigh Peele's FLTS and MRM last week and have been reading like crazy. I KNOW I have developed some muscle underneath all this fat (I'm probably about 33% bf right now, although that could be way off since I haven't had it measured in awhile) and I need to get rid of this fat once and for all!!!

My diet is pretty much totally the culprit... I will own that

. I went out yesterday and bought a digital scale and started tracking everything today. (I use Spark People for tracking). I'm not officially starting the program yet (most likely next week), but I wanted to get a basic idea of where I'm at for macros, just based on what I eat over the course of a few days so I can see where I need to adjust.

I have a copy of NROLW and have read it, but haven't actually done the workouts at this point b/c I have the program from my trainer, which actually incorporates a lot of the same exercises. I'm meeting with him this week to go over the FLTS and OPT plan and I'll go from there. I'm thinking that I'll switch over to Leigh's workout plan while doing OPT, but I will get my trainer to help me figure out my 1RM, etc. before I start. I'm finishing up my current program from him next week, so the timing will work out well.

So... that's all you never wanted to know about me!

I have joined the Women's challenge that starts in August, and I look forward to de-lurking and getting to know all of you better!

SpacecityPaula · 07-07-2008, 08:39 PM

Welcome Lori!

lorigaud · 07-07-2008, 10:27 PM

Thanks Paula.. I'm really inspired by the progress I've seen here in the Women's Challenge Thread especially! Thanks for stopping by

lorigaud · 07-08-2008, 06:33 AM

Here's my current strength program. Again, I work with my trainer once a month, he goes over the program with me, and I do it 3 x per week on my own.

Dynamic Warm Up
Handwalk w/ hip drop 2x5
MB Squat chop (10#) 2x10
MB Rotation 2x5 each side
MB Side Chop Rotation 2x5 each side

Core
4 point plank 1x10sec per position
Unilateral hip cross 1x5 each side
Opposite sides plank 1x15 sec each side (2x per side)
Hip cross 2x5 each side

Circuit 1
Assisted Chin Ups 3x10 @ 120#
Push Ups 3x8 @ body weight on bar L-3
Front to Back Lunge 3x5 each side @ 10#

Circuit 2
Deadlift 3x10 @ 50# (25# DBs)
DB curl & rotation press 3x5 each side @ 12#
Assisted dips 3x10 @ 120#

Foam roller, stretching

stingo · 07-08-2008, 11:37 AM

Welcome to the forum - interesting program you have there. When do you rest? Between exercises or between circuits?

lorigaud · 07-08-2008, 12:03 PM

I'm not sure what to read into your comment Tom... good interesting or bad interesting?

I rest briefly between exercises (~15 sec) and a bit longer between circuits (~ 1 min).

Generally my trainer has me alternate between strength phases and endurances phases; I pretty much just leave it all up to him, as he hasn't steered me wrong yet.

stingo · 07-08-2008, 12:48 PM

The good kind. That configuration of exercises was new to me (Core, followed by 2 mini-circuits).

I train with my trainer once a week (different workout each time) and I use a program he gives me for the other two times I strength train.

lorigaud · 07-08-2008, 07:20 PM

BLUE=carbs
GREEN=protein
ORANGE=fats

Note to self: The size can be smaller than 400x400.. MUCH smaller!

My macros for today... not bad overall. Total calories 1639. I didn't really plan ahead... just wanted to kind of tweak things as I went along. In the first 3 weeks of FLTS, I'll be shooting for 40P-25F-35C and around 1513 for calories. I did OK with fats... just need to work on getting a bit more protein and fewer carbs. Guess I know where those 100 calories I need to get rid of will be coming from LOL. I didn't feel especially hungry today overall, so that's a good thing.

Did my training program this morning and felt good about my progress. Tomorrow I'm supposed to go running outside with a friend in preparation for the 10K we're doing on August 2nd. That may need to be postponed (tomorrow, I mean) if it's as humid then as it has been today. Ugh.

lorigaud · 07-09-2008, 10:11 AM

Today was a cardio day.

5 min dynamic warm up
5 min warm up walk @ 3.5mph
3 mile jog @ 5.0mph, 1% incline for the first mile, 0% for the other two.
5 min cool down walk @3.5 mph, 2% incline
10 min Foam roller, stretching

The running felt pretty good, although as usual I struggled for the first few minutes. It's such a mental thing for me.... I have to constantly "talk to myself" in my head and push myself to keep going. I didn't feel as though I had a huge amount of energy today, so I slowed my speed to 5mph (usually I alternate between 5.3-5.5 and try to finish at 6 for the last minute or so). I'm feeling increasingly unsure about my ability to run the whole 10K on August 2nd (the farthest I've ever run is 4m), but then again, I am running with a friend, so we can help keep each other going. In the two 5K's that I've done, I've definitely found that the crowd plays a BIG part in motivation too....

JustKim · 07-09-2008, 01:37 PM

Lori

Welcome to your log

You'll do fine in the 10K. You know that once you're out there it is completely different than pounding away on the treadmill. You don't even get the same "I don't think I can do this" first minute. You're always pushing yourself SO hard you'll do just fine.

Okay so maybe just maybe I'll get the courage up to start my log. Maybe.

maggieandmommy · 07-09-2008, 01:57 PM

Lori, you're a rock star.

I think you're going to love lifting heavy with NROLW and I'm looking forward to hearing more about what you think about FLTS. Keep your head down and keep working towards the 10K. You can do it!

lorigaud · 07-09-2008, 07:17 PM

Yay Kim and Sinead... now let's see you two set up some training logs!

Today's numbers:

Calories: 1540
43% carb
25% fat
32% protein

Notes to self:

Be more mindful of sodium... I had no clue that fat free salad dressing had so much... 350 mg in just 2 tbsp! Cottage cheese also has a lot... 459 mg in 1/2 c. Yowza. Gotta have the cc for protein, though.
Today I had BOTH a Fiber One bar and a Kashi Trail mix bar.... not a good thing. Too many carbs. I need to get more of my carbs from fruits and veggies... not enough of those today.
I probably need to rethink my breakfast of choice... although I love my Kashi cereal, it has a LOT of carbs and quite a bit of sodium too. At the very least, I need to substitute other breakfast choices (like eggs) and have the Kashi less often. Live and learn.

Definitely need to work on the ratios still, but I must say that I really wasn't that hungry today, and as long as I'm hitting the calories I'm OK with that!

I decided to screw the waiting and just dive right in to the program this week LOL.... I'll start with my strength program tomorrow! I never have been one to be patient!

Seriously, though... I'm a little apprehensive about doing the training on my own. This is a big step for me, as I've worked with my trainer for a year and a half now. We discussed it, and he wants me to give this program my full attention and effort to evaluate it properly, so we're going to stop working together for the time being. (I only work with him once a month anyway... but still.) So, although I'm kinda sad... I'm super excited to be starting this program!!

clevagirl73 · 07-10-2008, 12:47 AM

Lori,

I'll join you next week. I thought about waiting until August 4th but with a trip to Vegas looming on August 15th-17th, I figure I best get started sooner than later. I need to pick up a scale and figure out my 1RM.

Nice job on the 70lbs. That's quite an achievement.

I'll be checking your progress eagerly.

Donna

lorigaud · 07-10-2008, 03:14 PM

I jumped in and started the exercise program today... here's what I did:

Cardio work
5 min dynamic warm-up
stationary bike: 40 min at level 9 on random setting, 5 min on level 6 for cool down

Thoughts on cardio:
I checked my heart rate on the bike a couple of times... the highest it was at was 127, and during cool down it was 112. I felt like I was working pretty hard, but I was reading at the time LOL. I sweat a lot, no matter how hard I'm working, so that may not be the best measure of my exertion level. According to FLTS, my MHR is 180, and 70% of that is 126. Holy crap! I guess I was right on target without realizing it! (I just did the calculation as I was typing this up... can you tell?

)
I know when I did the cardio yesterday (jogging) my heart rate was well into the 150's.... ugh. I guess I should probably slow down that pace a bit, eh?

Resistance Training
Program A-1:
Wide Stance DB Deadlifts (used 20#, but may up it next time)
Swiss Ball Bridge
Swiss Ball Flys (thought I would do 12# but quickly realized I needed to use 10 instead.. and they were still pretty tough towards the end!)
Neutral Grip Shoulder Press (stuck with the 10#... feeling it by the last couple!)
Prone Supermans
Low to High Woodchops (first set was 12#.. too light. Second and third sets were 15#... still felt pretty light. May increase next time.)
Planks (I thought I would have no problem here, but having them at the end of the routine made them a lot tougher. I held the first time for the full minute, 2nd time 50 sec, 3rd time 55 sec.)

Overall, the program felt very doable. We'll see how I'm feeling tomorrow!

lorigaud · 07-10-2008, 08:53 PM

Numbers for 7/10:

Calories: 1465 (woohoo!)
46% Carbs
34% Protein
20% Fat

So... a little off today on the percentages, but not horribly so. It's going to be a continuing struggle to get enough protein, I think... and fewer carbs. I'll be loving the week when I get to have 50% carbs, I'll tell you that much!

I have realized that I need to PLAN AHEAD rather than try to squeeze more protein in at dinner or in the evening. I think this will be the key for me. I'm going to start plugging stuff into SparkPeople tonight and see how it works for tomorrow. If I can even get 3 days worth of meals planned out, I can alternate them pretty easily and get enough variety rather than having to plan EVERY day.

Proud moment... the family went to the car races at a local track tonight. Knowing how well I had done all day, I didn't want to blow it by eating crap @ night. I had my dinner before we went, and I resisted the urge to have even ONE french fry.... yay for me! I did bring a Kashi Trail Mix bar and a piece of gum with me just in case. I had the gum, but didn't need the bar. Yay!