I'm holding steady at 130. Not tremendous progress but at least I'm not backsliding. I have 2 more workouts left in FL1 and then on to FL2. I have fixed my deadlift problem with an ingenious (if I do so say myself) design. I take 3 risers from one of those steps and put them on either side of me upside down (there is a dent for the bar to rest that way). The bar is lifted about what it would be with 45 plates, my feet fit between the risers and I will slowly work my way up. I've did 55 today. It is working great and I'm not having to overextend my back to touch the floor.
Tomorrow I turn 36 so I'm contemplating following a new diet and exercise plan -- but I don't want that kind of pressure. So, I'll stick with what I am doing. Clearly, my intuitive deficit doesn't work to lose weight so I'm gonna need to reevaluate that.
Another big change. I'm going back to work full time on monday. My husband got laid off last december. He got a generous severence so we have been ok but no luck finding a job. My freelance work has been lucrative but sporadic so I'm going to go back to my old job (I am thankful that it was there and that I was able to find work so easily). My workouts will have to take place at 5:30 am if I'm going to work and have my evenings for my family. I'm actually kind of excited about it. I also think the need to prioritize and change to the routine will be beneficial to my weight loss quest.
Whew! I had a crazy week and this is literally the first time I had a moment to post. June 1 marked my first week back at full time work in 2 years. We also had new clients in all week and I started WSFL. It was difficult and exhausting but I think I did pretty good.
I didn't miss a single workout even though that meant waking up at 4:30 or 5:00 every weekday morning. I used to do my workouts at 9:30 after dropping my son off from school. I really liked the workouts. They are really fast paced and efficient. I thought I would be overly sore from so much cardio but it was different enough and short enough that I had no problem.
I actually did pretty well on the diet part as well. For the first part of the week I was able to prepare and bring all my meals but for the last half of the week we were offsite and I had to wing it. On those days I stuck to salad, meat and cheese and a bit of fruit here and there. I'm sure I was over calories and fat but in principle I got it right and that's a victory for me.
There are 2 things driving me mad about WSFL. I have sent emails 2x about both, hopefully my second one will get a better response than "your ticket was submitted for review." First is I can't watch the videos that came with the materials since I'm on mac. The tech support person told me to download an app to watch it to which I had to explain (to a tech person) that a mac can't run windows apps. Still no response. The second thing is that when you follow the meal plans exactly and enter the food into fitday it comes out to more calories and the nutrient ratios aren't right. Now this is due to residual carbs etc.. but still, when you are supposed to be in an extreme deficit 200 calories is alot. I can tinker with it and get things closer to right but then my servings of protein are way lower than he reccomends. I just find myself wondering whether I should be following the template or going by the reccomended levels which for me is 1170 calories approx: 50P/10C/40F. It is much easier to follow the template and would like to keep doing that but don't want to waste my time if that is not going to work.
I don't have a good report on my weight yet. When I weighed in on Monday I was 134. Now, I had been 130 pretty consistently up until a week before but did have a pizza and beer filled weekend--so I decided to call my starting weight 132. On Friday I weighed in at 129. Yesterday I didn't go to the gym so no weight to report. I think Monday will give me a more accurate read on how I did the first week. My pants already feel a bit lose which is nice and makes it all worth the effort.
The lack of carbs isn't affecting me as badly as other times. I think the carb cycling really helps. ON M,W,F when I can have Gatorade I become a crack addict and anxiously await the feeling of the carbs--which is heaven. I feel a little stupid and slow sometimes but otherwise holding up pretty well. Today is my no carb day so we will see how that goes.
I keep the extreme elimination challenge in the back of my mind to keep me going and It helps.
127 pounds. Not bad for a week's worth of work. I gotta say I am very impressed with WSFL. It's working and it isn't killing me. Yesterday with no carbs was tough but I just kept busy to distract myself from food.
Today's workout was great:
A1. Squats (2 sec hold at the bottom) 90 sec rest: 4 sets of 8x100
6 rounds in 10 minutes:
B1. Romanian Deadlift @55
B2. Swiss ball crunch (on ball, feet on wall) @10 overhead
Hai! Been wanting to stop by! KUTGW in here...looking good...I don't know HOW you go no carbs on days...I have a hard time staying under 100g... You and Jane are the carb masters for sure.
Good workout today. Did cardio on the octane. They have a 10k program that I can make work with my WSFL cardio day. It is 1 minute work 2 minutes of rest for 4 rounds (of course I didn't realize it increased from 3 rounds until after I'd finished). Then you rest for 5 minutes then do 20 minutes of steady state. I couldn't come to a complete stop because people lurk like vultures to get on the Octane. I feel slightly bad monopolizing it for 40 minutes but some people stay on it for an hour or more--so not that bad.
Weight was 126.5. Yeah again!
I did make and eat Justine's mini omelettes but I used more yolk, cheese and meat. These were very good and easy. Will potentially shave off 10 minutes of my morning time.
Also did Alwyn's "ripped ready abs program" the title is so cheesy I can't stand it but the exercises are great and challenging. I can't remember the names of all the exercises but I will try to describe them:
Plank on ball feet on bench for 1minute x2
Push up position arm slides 10each side x2
Push up position on ball drive knees in like a sprint 15each side x2
Prone jackknife on swiss ball (only with straight legs toes on ball) 10x2
126 today. I busted my ass on my workout today. Momentum is such a powerful thing and I got it right now so I'm gong to exploit it. I was dragging by the end but it felt good:
A1. Incline Bench Press (workout calls for DB but had so much of that in FL1 I wanted to change it up)
6x45 warm up
8x65
4X85
6x75
A2. 3-Pt DB Row
6x40
6x40
6x40
7 rounds of 6 reps in ten minutes:
Push-up to prone jackknife @BW
Reverse lung with cable row @40
10.5 rounds of six reps in 10 minutes:
Squat press @40
Lat pull down @80
I decided to have Gatorade 3 days instead of 2. I am just splitting the 70g across 3 days instead of 2. It really makes a difference in terms of my energy level.
Then I threw in an arm circuit just because...
2:00 total, 6 exercises for :20 each x 2sets using a 25lb plate and a 10 lb plate for shoulders:
Bicep curl, straight arm raises, bent elbow raises, overhead tricep ext, + 2 others which are difficult to explain.
Then I did my Energy System Training--I just love all the fancy names.
Gauntlet Total: 18 minutes
3:00 warm up @L6
2:00 work x 3 @L10
2:00 recovery x3 @L6
3:00 cool down @5/4
Cleans, snatches and swings would also go well in a circuit, if a metabolic workout is what you're angling for.
It's funny you should say that. I have interest in doing cleans and snatches but I'm not sure I'm doing them right. In fact, since reading these boards I kind of question my form on a lot of the exercises. Especially after figuring out I was doing squats wrong. I have no injuries (knock on wood) and I want to keep it that way.
One thing I was considering after WSFL is getting 3 or 4 training sessions with a good trainer to make sure I am doing exercises correctly. I think that is the only way I will ever progress and know for sure. Watching videos isn't the same I think I need someone to physically critique me.
There are DB swings in WSFL and I really like them. Much harder than I thought.
I just can't believe how well I am feeling on this diet. When I did Jenny Craig I was starving all the time. When I've done low carb before I lost my appetite but pretty much felt weird and lifeless. This diet may just have just enough carbs to keep me energetic but low enough carbs to keep my appetite at bay. I get hungry, but it is very manageable. 10% of the diet is supposed to come from carbs but even though I follow the template when I put my food into fit day it always has me at 14-16% coming from carbs. I think that is still very low---but obviously enough.
Today was my interval and steady state day. I felt like doing suicides when I got to the gym so I think if you ever feel like doing them you should go ahead and do them. It isn't the intervals prescribed but I think Alwyn would forgive me.
Suicides x 6 with 80-90 sec rest depending on time:
:35
:40
:38
:38
:38
Then I did a moderate 20 minutes run around the track. I felt strong and good even though it wasn't a Gatorade day.
Weight was 126. I am cautiously optimistic that I will be under 120 by the end of the 28 days (I am on day 11 today.)
I just love when I get in a good dieting groove. After I get through this week, I am going to start thinking about how I can keep off the weight. That has always been my problem. I have lost 20-30 pounds 4 times --1x in high school with the diet center, 1x after college with diet center, 1x last year this exact same time with Jenny Craig and hopefully 1x this year with WSFL. I want to stop this yo-yo-ing and keep it off for good. I seem to have a good foundation of exercise. It is a part of my life. Even when I am eating in a surplus and feel gross I go to the gym. I just don't miss workouts. Here's the thing--I wasn't always like this. I have only been exercising at all for the past ten years. Up until the last 3 years I did it begrudgingly and with little to no consistency or plan. But I've really kicked it into gear in the past 3 years. This attitude is still relatively new yet it feels second nature to me. I can't imagine not being like this.
WHY CAN'T I DO THIS WITH FOOD?
That's what I'm going to start thinking about. I've got to crack it. I will probably ask for suggestions more formally in the upcoming weeks, but if you're reading my log and have a suggestion either for lifelong strategies to manage diet and nutrition (I guess that's called maintenance--such a foreign concept to me I couldn't even think of the word) or suggestions for what I should do next after WSFL have at it. I will probably have 10 more pounds of fat to lose which I could tackle immediately or I could just stay at the current weight for a while to practice maintenance.
Hi Brandy - I'm starting this program today- was thinking about pushing it until Monday but I know I would just use that as an excuse to over-indulge this weekend. You and Jane have both inspired me to give it a go. Thanks!
Hi Brandy - I'm starting this program today- was thinking about pushing it until Monday but I know I would just use that as an excuse to over-indulge this weekend. You and Jane have both inspired me to give it a go. Thanks!
Good luck with it! I find it much better than I thought it would be. There is enough variety with exercise and food days to keep you interested and compliant.
I did however over indulge the last 2 nights. Thursday night it was 2 glasses of wine, last night it was a bottle of champagne. Yikes!!! I didn't eat any carby stuff but I know I overate cheese and meat. Oh well, back on track today. Pushing today's workout to tomorrow given big bad hangover.
Serious yikes...a whole bottle? I'd have been under the table woman!!!
I think I was. My hubby had to cut me off when I said we should order a 3rd bottle. It is all part of my fabulous ability to ignore moderation.
I feel much better today. I'm going to go out for a run and I bought a lot of yummy things to eat on my no carb day: crab claws, smoked salmon and steak.
Yum!
So I did my run this am. 4 1 minute rounds of work followed by 2 minutes recovery. After the intervals 2o minutes steady state. Felt very good after terrible hangover the day before. So I decided to go to yoga. I haven't done yoga in a year and then only 5-8 times ever. I took a level 2 class just because the time was right. I was amazed to see how much I had improved--my strength, balance and flexibility were so much better (granted I still have a long way to go) but I was very proud of myself.
I bought the best food for my no carb day. I am so excited.
Breakfast was smoked salmon with cream cheese
I know. I kinda look forward to it. I actually went to a fish monger and a butcher to prepare for it. Really good quality stuff and the scale was still down after a fillet.
My husband did the sweetest thing for me. He told me we were going to have ham and cheese sandwiches for dinner. To which I politely reminded him that I couldn't eat bread. He usually rolls his eyes at all my diets which in his defense I do go on and off a lot of. Anyway, what he ended up making was Butterflied Cuban Style Pork Chops. So it is a pork chop spilt open, pounded, and stuffed with cheese ham and pickles. The pork was the bread! It was very good and so sweet of him.
I'll be bringing leftovers for lunch the next few days.
Pretty good workout today. I took it easy because my legs are still pretty sore. I will never underestimate the importance of my off day again.
Did the WSFL abs program x2:
plank on ball/bench 2:00x1, 1:00x1
Arm slides 15/15x1, 15/15x1
ball sprints 60x1, 60x1
pikes on ball 12x1, 12x1
Followed by 4 1:00 intervals, 2:00 rest, then 20:00 steady state on Octane machine.
scale at 125.5.
Feeling pretty good but worried about upcoming travel and how it will affect my diet. I'm on day 16 and between now and day 28 I will be traveling 6 days. I know I will be able to get my workouts in but I just worry about eating well.
I will have to prepare the best I can and exercise some control (a novel concept for me).
Slept late today by :30 minutes. It really made a difference I had so much energy in the gym. Had a great workout and for the first time worked up enough guts to ask for a spot on my incline bench press for which I did 2x6 @80. Yeah! Here's the whole workout:
A1. Incline Bench press
6x80, 6x80, 8x70
A2. 3 PT. DB row
35x8, 35x8, 40 x6
As many sets of 12 in ten minutes of the following 2 circuits:
B1. Romanian Deadlift @70x6
B2. Swiss ball crunch @25 overheadx6
C1. Step Ups-each side @12.5x5
C2. DB Swing @20x5
Scale was 126. I've been very, very, hungry this week. I think it is getting used to my new schedule from 5am-10pm. I'm awake 17 hours when I used to be awake 14-15 hours. So when it is time for my next meal I am ready and waiting.
I'm off to Houston tomorrow. I'm going to post my action plan so that I stick to it.
1. can do my morning routine before heading off to the airport so that takes care of workout, breakfast and workout nutrition.
2. I will pick up a grilled chicken salad at the airport or have the facility I am going to order me one.
3. I work from 3:00-8:00. During my break I will have protein shake and 100 calorie pack of nuts and 1/2 an apple.
4. I will not go out with clients after and return to the hotel and order something appropriate like a shrimp cocktail and garden salad.
5. 100 calorie nuts before bed.
6. Egg white omlette with veggies and cheese in the am. Will need to do Friday's workout in the afternoon instead when I get back home.
So there is it. That's my plan and I'm gonna stick to it.
I'm back from Cincinnati. All went well except being diverted to Fort Wayne, IN yesterday because of weather in Chicago. We had to rent a car and drive back. We should have gotten back at 9am and instead it was 3 but no harm done.
Well, I didn't stick to my plan 100%. If fact, I'd have to given myself a C. And you know what, I'm really happy with this. First, I didn't do anything outrageous. I had a had cheese and fatty meats when I should have had a protein shake and a small handful of nuts. I had 2 glasses of wine with dinner (salad and shrimp cocktail as planned except the wine). They during our road trip--beef jerky, pistachios and an orange. Probably a little too much.
I'm happy because I think I'm learning to live between extremes. No, I wasn't able to go according to plan but I didn't give up and just get combos and nibs on the road trip either. I so much want to be able to maintain a healthy weight and healthy attitude towards food. I'm sick of living in binge or starving in a deficit. I feel like this is a really big first step for me. I just recovered at the very next meal.
When I got home I went right to the gym. I'm gonna wait until Monday to weigh myself. Then I have 1 more week of WSFL. It will be a tough week to follow since I will be in Richmond on Su, M, T and Houston on Th and F. But, I am feeling like I can handle it.
It's been a while since I last posted. I was traveling all week for work. Today is my last workout on WSFL. I am down to 125. So that's a total loss of 7 pounds. I followed the workout plan 100%. Diet started out great but didn't finish up so strong. I would say 90% compliance the first week, 80% compliance the 2nd week and 70% compliance the 3rd and 4th week. I am still incredibly proud of myself for sticking with it. I typically give up if I mess up so to get right back on track is a new thing for me. I think it is the beginning of understanding that nutrition is for life, not 4-12 weeks.
I'm going on vacation next week to northern michigan. I'll be taking a weight training break but doing lots of biking and running. I'll also take it easy on the diet but try to remain in control. I also need to figure out my next move because I am not yet where I want to be.
You and Jane are the carb masters for sure. 
Linear Mode
