I'm not going to dwell on it but this is the weight I am always at when I begin a diet. I seem to have an internal alarm that is triggered at 135. Glad it isn't hire, but it is depressing that I have been here so many times.
My current plan is to do Jillian Michael's 30 day Making the Cut. I have read previous posts on the topic and realize it isn't a well respected plan on these boards but I have a different opinion. To me it is simple and pretty moderate. From nutrition perspective, it isn't that much different from the first 4 weeks of OPT or Cosgrove's nutrition program in Afterburn I. You eat at your BMR. Pretty simple. For me, right now that is 1360 calories. I think that is pretty resonable.
Exercise plan is 4 days a week. 45 minutes of circuits rounded out with 15 minutues of cardio. They are circuit style workouts with lots of drills and cardio intervals with moderate weights. There are 5 circuits made up of 3-6 exercises. It is intense but I like it and they are interesting, though they send me on a treasure hunt at the gym.
I have no delusions of losing 20 pounds in thirty days as the book cover promises. I do think I will lose 10 pounds because I'm betting 5 of my current poundage is what I call "Chinese Food Weight."
No plan for after the thirty days but I will think about itas I go through this process.
Welcome back! I didn't see you around the first time, but six of one, half a dozen of the other.
I am not familiar with Jillian's program, so I won't comment.
Good luck, if you want this, you will do it. That is what I found. Many times I thought I should lose the weight, over and over it crossed my mind.
Then one day. Screw this I am done with it. I got down to business got the support I needed on line and the rest shall we say is history.
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Thanks for checking in. The calorie level will be 1360 (my BMR). There is a test to see what macro manipulation you should be at. For me she recommended 30C/40P/30F. I naturally eat at 45C/30P/25F. I am going to stick with that. It makes me crazy to manipulate macros! I would rather eat foods I like and that I find filling. She also has a number of "rules" which are just common sense and which I already try to achieve. They are:
1. Drink water 8-10 glasses
2. Keep sodium on the DL
2. No alcohol
3. No junk or processed foods
4. Eat 4 meals a day every 4 hours
This last one is something I think will really work for me. I was eating 5-6 meals a day and since they have to be small they weren't satisfying. With 4 meals a day a can have 3 decent meals and a decent sized snack. She makes a good point that eating lots of meals was something that body builders did to help them cram in tons of calories and that it makes no sense as a weight loss tool. I don't know if this anecdote is true, but the logic makes sense to me so I'm going to go with it.
I have this overall sense that I was making it all too complicated. I'm going to eat less, try to get as much enjoyment out of the food I do eat and go from there.
I'd suggest trying the 30C/40P/30F split - protein is more satiating and helps preserve lean body mass, particularly if you're doing resistance training. Just a thought.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
It appears that you and I both chose this month to get back to this site of friends. Sounds like you have a plan in place, which can sometimes be half the battle.
Just my 2 cents. I lost my weight on a 40P/30C/30F ratio. Worked well for me, and I suspect a lot of guys.
From recent studies it looks to me like eating a bunch of small meals or a few larger meals has zero relevance on the physical. That being said I believe different methods can work very well for different people on a mental level. ie for me what I lost my weight, it was believed that 5 or 6 smaller meals were optimal. So that is how I ate, I suspect eating in this way, a completly different way than I was used to gave me focus, kept me reminded that I was in this for the long haul. So in the mental arena it helped.
Beware of anecdotes and things that seem right. The ancient greeks thought it seemed right that a heavier rock will fall faster than a small one. Infact that still sorta SEEMS right, dosen't make it so.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Tom and Og- Thanks for your support and suggestions. I will try to up my protein. What I want to avoid is falling into the trap of making it too complicated. In the past I have imposed all sorts of rules about what to eat and when to eat--it kind of wore me down. I would read something about no dairy--so I would eliminate dairy and then I would read something about eating more nuts--so I would eat nuts. Well I love yogurt and hate nuts yet here I was doing "the right thing" and very unhappy. So, I am trying to be more reasonable with myself. I do know protein is important so I appreciate the reminders.
So, my first day is down. Yesterday I ate 48C/26P/26F. Workout was good too. I did 2 of each of the following circuits plus 15 minutes on the high octane fitness machine. It is an intense workout but it is a nice change of pace from NROL4W and Afterburn. I love the fast pace. I basically don't rest except to walk to the treadmill. I'm not bothering to post the pounds I am lifting. Since it is high rep and lots of back to back exercises they tend to be low or none at all.
Circuit 1
Dumbbell Presses on Body Ball 10 reps each arm
Dumbell Flys on Body Ball w/ Crunches 15 reps
Squats 50 reps
Sprint 1 min @ 7MPH Circuit 2
Plank 10 sec
Close-Grip Push-ups 5 reps
Side Plank w/ Inner Thigh Raises 10 reps
Plank 5 secs
Close-Grip Push-ups 5 reps
Side Plank w/ Inner Thigh Raises 10 reps
Plank 5 sec
Burpies 10 reps
Sumo Squat 50 reps
Sprint 1 min @7MPH Circuit 3
Frog Push-ups 20 reps
Squat Thrusts 20 reps hold squat 30 sec
W Shoulder Presses w/ Leg Extensions 10 reps each leg
Jump Rope 1 min Circuit 4
Bench Dips 20 reps
Rope Tricep Presses failure
Static Lunges w/ Lateral Shoulder Raises 10 reps each side
Mountain Climbers 1 min
Boat Pose 30 sec Circuit 5
Jump Rope 1 min
Bicycle Crunches 50 reps
Extended Plank 30 sec
How about plugging in your protein requuirements (food) into Fitday, or something similar, to get you to 1 gram per lb of bodyweight and then just fit in the other macros around your protein?
At the end of the day, if eating 40P/30C/30F causes you to go crazy and not stick to your plan, fall off the wagon and stop exercising, i would suggest NOT doing it
Keeping it simple is cool. Using something like fitday or dailyplate to play with your food intake is an excellent idea (Crap Jane as almost as many posts as me! I guess I can't go on fitness hiatus anymore), I know I used to do it a fair bit and still do sometimes.
I can definitely see how reading articles and adjusting your diet accordingly could wear on a person.
My favorite simple food suggestions are:
1) buy from the outside of the super market, don't take your cart down the aisles. Meat, produce, dairy, etc are typically located along the outside. Chips, cookies, crap and more crap are located down the middle aisles.
2) Don't buy items in fun/colorful packaging.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Your new approach of deciding to uncomplicate things sounds good, and I think letting yourself have some of the foods you really love and not force feeding yourself stuff you hate is even more important.
If you love yogurt one easy way to up your protein is to see if you can find Fage brand greek yogurt in your area. It's higher protein than regular yogurt. I basically treat it as a meat substitute. (Of course if you can't find it or don't like it, don't sweat it.)
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Also thanks for the tips Jane, Jennifer, Tom and Og.
Of course, I like Oberweiss yogurt for a whopping 270 calories and 49 carbs for 8 oz (I hope that didn't make anyone faint). In its defense it does have 12 grams of protein and 50% RDA calcium. But I get your point.
I already did the bulk of my shopping for this week so next week will shoot for more protein rich foods. I love crab and I just remembered Trader Joes sell these 1lb tins for $9.99. I just eat it right out of the can--so that will be on the menu next week. I tend to eat the same thing for breakfast every single day of my life. Lunch I eat the same thing for a week then switch it up. Dinner is 2-3 nights frozen dinner, 2-3 nights fish, chicken or turkey and 1-2 nights of take out.
Day 2 is down. Managed to up my protein a bit. 1367 calories 29P/46C/25F
Here was yesterday's workout. Tom--I do each circuit twice. This one took me longer because there were a lot of trips to the treadmill plus the pyramid up on the lat pull downs took longer. Got it done in 55min plus 15 min on the high octane machine.
Circuit 1
Wide-Grip Lat Pull-downs Pyramid up 20, 12, 6-8 reps @50/60/70
Dumbbell Row 15 reps @20s
Lunges 25 reps alt leg @BW
Hill Run 1 min @ 5.5MPH and 10 incline Circuit 2
Low Dumbbell Rows 15 reps @20
Seated Hamstring Curls 15 reps @60
Step Ups 20 reps alt leg @BW
Hill Run 1 min @5.5MPH and 10 incline Circuit 3
Crab Walk Forward 10 steps
Reverse Plank with leg lifts 5 reps each leg
Crab Walk Backwards 10 steps
Reverse Plank with leg lifts 5 reps each leg
Supermans 20 reps and hold for 20
Reverse Crunches 25 reps
Mountain Climbers 1 minutes Circuit 4
Pendulum Lunges w/ Hammer Curls 10 reps each leg @10s
Hammer Curls failure @10s
Static Lunges w/ Reverse Cable Fly 10 reps each leg @8s
Hill Run 1 min @5.5MPH and 10 incline Circuit 5
One-Leg Pelvic Thrusts 15 reps each
Toe Touch Crunches 25 reps
Mountain Climbers 1 min
Today is day 3. Food will look much like it did today. And it is a rest day. We finally are in for some good weather here in Chicago. It should get up to 65-68 so I plan a nice long walk with my son.
Rather than consider myself a complete failure, I will chalk this one up as a learning experience.
I didn't like the workouts since I had to schlepp all around the gym like a moron, so I dreaded it and didn't do my 4th workout.
Eating wise, I didn't do much better this weekend. BBQ, Brunch, Birthday Party OH MY. I've got to stop with the time limits and ultimatums. One of the things I admire about the people on these boards is that they are in it for the long haul. I've got to adopt this mentality or I will never accomplish my goals.
So, let's pause for a big round of I told you so's before I get on to my new plan.
I am going to stick with eating at my BMR. It is simple and will keep me in the 1300s calorie wise. I'm going to stick with 40p/30c/30f. I have already decided to substitute my yogurt for 8oz cottage cheese with strawberries. Twice the protein, less calories and way less carbs.
For exercise I started NROL yesterday. I am doing break in now 4x per week (I'm starting out light to ensure proper form and to "break-in." I will follow up with the energy system workouts 4x per week. For break in I'm going to do it as steady state before moving to intervals. I think I want to do FL 1-3. I will also consistently up my intervals as outlined in the book.
Squat 2x15 @45
Static Lunge 2x15 each side @45
2-PT DB Row elbow out 2x15 each side @15
Push-Up 2x15 @BW
SB Crunch 2x20 @BW
19 minutes steady state on the gauntlet
Today's Workout
Deadlift 2x15 @ 55
Step Up 2x15 each side @5s
DB One Arm Shoulder Press 2x15 @15
Close Grip Lat PullDown 2x15 @ 70
Reverse Crunch 2x20 @BW
19 minutes steady state run around track
These felt very light to me but I'm going to be careful not to increase too quickly. These workouts make me happy. No more schlepping around like a moron.
One of the things I admire about the people on these boards is that they are in it for the long haul. I've got to adopt this mentality or I will never accomplish my goals.
I find myself needing to focus on this mentality, as well. I'm at a year working with my personal trainer and I've hit this sort of..."okay, now what?" Half way into training, I decided that I wanted to do a competition. Now I still want to do that, but I feel like I made that goal, b/c I felt like I needed to work towards something when I worked out. I don't think it's a bad thing to have goals, but I'm worried that if I don't have one set, I will lose motivation. What if I run out of goals??
Good workout today. I upped the weight a bit and it felt good. I am glad I was patient and did the break-in. I am excited for this plan--and sticking with it.
NROL Break-In Workout A
Squat 2x15 @65
Static Lunge 2x15 each side @55
2-PT DB Row elbow out 2x15 each side @20
Push-Up 2x15 @BW
SB Crunch 2x20 @BW
Diet is very erratic. I have been doing a lot of nervous eating as I am waiting to hear about a number of jobs I've interviewed for. I'm working on getting it under control.
I'm down 2 pounds
It's 75 degrees in Chicago
I just found my son's little green gorilla that he's been missing for 2 days
I had a great workout
Tonight I'm celebrating my 8 year anniversary with wonderful husband
Life is good.
NROL Break In Workout B
Deadlift 2x15 @ 65
Step Up 2x15 each side @10s
DB One Arm Shoulder Press 2x15 @20
Close Grip Lat PullDown 2x15 @ 80
Reverse Crunch 2x20 @BW
Squat 2x15 @85
Static Lunge 2x15 each side @65
2-PT DB Row elbow out 2x15 each side @20
Push-Up 2x15 @BW
SB Crunch 2x20 @10 (overhead, on ball, feet up)
19 minutes steady state on the octane fitness machine
I still am having a hard time believing that squats are supposed to be stronger than deadlifts. I deadlifted 85 today and that felt close to my max--I feel if I go higher I won't be able to maintain an arch in my back. I have much more strength in my squat. I don't go 100% parallel because when I do my feet and knees flare out. But I'm pretty darn close to parallel. I have 3 theories:
1. Maybe when I go higher up in weight and the bar sits up higher on the floor it will be easier.
2. Maybe because deadlift is typically my B day and follows a squat day I am just fatigued (I'm gonna switch workouts after my rest day tomorrow.)
3. Maybe my deadlift is just stronger and I should stop thinking about it.
My husband weighed in with this gem of a theory:
Who the hell cares and stop reading those god-damned boards.
Anyway-still a good workout today:
NROL Break In Workout B
Deadlift 2x15 @ 85
Step Up 2x15 each side @15s
DB One Arm Shoulder Press 2x15 @20
Close Grip Lat PullDown 2x15 @ 80
Reverse Crunch 2x20 @BW
Squats are not normally harder than deadlifts (unless you have some kind of structural deficiency that predisposes you to better mechanics on one versus the other).
Today's workout was tough. I think I'm bumping up against my current max for 15 reps. I felt beat and almost couldn't finish my steady state. After watching Tina's video and the whole issue of DL vs. squat, I am convinced I am not going low enough so will back off the weight and experiment a little. I am afraid to go lower because my knees start to crackle and it feels akward in my hips. So lighter will be better as I find my squat groove.
I am so interested to see how much I weigh tomorrow. I haven't been tracking my food the last week. I was trying my new creation of "Intuitive Deficit." I know what it feels like to be in a deficit--I'm cold, have a headache and very bitchy. So, I tried to make sure I stayed in the zone. I am just so stubborn about the tracking. Hopefully this will work for a few pounds and then maybe I'll be ready to get serious. Every single diet I have ever been on I have lost an average of 1 pound a week. Whether I killed myself or not to do it. So, if I can manage this loss and be a little kinder and gentler I sure as hell am going to try.
NROL Break-in Work out A
Squat 2x15 @95
Static Lunge 2x15 each side @65
2-PT DB Row elbow out 2x15 each side @22.5
Push-Up 2x15 @BW
SB Crunch 2x20 @10 (overhead, on ball, feet up)
I think you need to drop your squat weight and focus on going below parallel. Take a look at the squat videos stickied in the training forum or take a look at Rippetoe's book. And it's a parallel line from your hips to your knees...not getting your thighs parallel. So, ture parallel is lower than you think. Once you get full ROM, your squat weight won't be higher than your DL. You aren't doing full ROM, which makes your squats much easier.
I think you need to drop your squat weight and focus on going below parallel. Take a look at the squat videos stickied in the training forum or take a look at Rippetoe's book. And it's a parallel line from your hips to your knees...not getting your thighs parallel. So, ture parallel is lower than you think. Once you get full ROM, your squat weight won't be higher than your DL. You aren't doing full ROM, which makes your squats much easier.
And here I thought I was She-Man! I will try with just the bar in FL1. Thanks for the tip.
Down to 130 today. Yeah! I'm gonna ride my intuitive deficit plan as long as it works.
Great workout today. Really focused on getting low on my deadlifts. I wasn't resting the weight at the bottom because it is just so low to go with 10 plates. My butt nearly touched the ground to get down there.
NROL Break In Workout B
Deadlift 2x15 @ 55
Step Up 2x15 each side @17.5s
DB One Arm Shoulder Press 2x15 @20
Close Grip Lat PullDown 1x15 @ 80, 1x11 @90
Reverse Crunch 2x20 @BW
You really should elevate your bar for your deadlifts as if you have 45 lb plates on the bar. You can use the safeties in the squat rack, depending on how your gym's are set up or you can use weight plates or an aerobic step-up bench. You might want to visit this thread to see this in action. Your butt shouldn't be going down to the ground in when doing deadlifts no matter how low you are reaching, either.
You really should elevate your bar for your deadlifts as if you have 45 lb plates on the bar. You can use the safeties in the squat rack, depending on how your gym's are set up or you can use weight plates or an aerobic step-up bench. You might want to visit this thread to see this in action. Your butt shouldn't be going down to the ground in when doing deadlifts no matter how low you are reaching, either.
Thanks for linking that thread. The video is helpful. I was literally crouching down. I think the proper way will actually be more comfortable. Now I've got another one to work on.
Squats went really well today. I think I was just afraid to go low. I can do it. Went back down to 65 pounds and went down and up pretty well. I do have to put my feet slightly wider than shoulder width and my toes are angled out (IT kinda feels like cheating but at least I'm getting low). I am also doing BW squats (holding on and not) whenever I think about it to try and increase my flexibility.
I'm going out of town for the next few days for work and too tired to post workout now so I will have 2-3 workouts to post when I get back.
Linear Mode
