Had an amazing 4 mile run last night! I started out with the intention to just run a slow easy 3. I felt good so picked up the pace. I haven't run 4 in years. I came in at 37:27, so not as fast as my leisurely 8 min. mile runs of yore, but better then I thought.
Still bloated....bleh. I know that next week AFTER the weigh in I will get back down to that 138 I saw. I just know it. Stupid BCP's.
GWF for yesterday: 2735
I wrote down at home my HR monitor comparison again to the run....and I don't have it in front of me, but GWF was 430 and HR was something like 380. I will post the actually when I get home. Interesting to say the least since my weight and interval workouts are lower on GWF and higher on the HRM.
Dang girl! Your burn rates are awesome! Congrats on the great run. How is the diet thing going lately?
I know...I am slightly skeptical. I started a spreadsheet and I factored in a margin of error just in case.
The diet is fine. I am tracking everything that goes into my mouth. Lately I have been a little more lax on going over by 50-100 because even if my GWF is reading 300 more then it should, I have a deficit. Most days my goal is 1500 and 100g of protein or more. With those rules, the rest of the macros seem to fall into place. There were two days this week were I came in closer to 1600, but still...based on my burn numbers I should be okay. Need a couple more weeks of data to see what is really going on.
Quote:
Originally Posted by beach_plums
Nice run. It sounds wonderful!
Quote:
Originally Posted by dillytl
Glad to hear you had a great run!!! Sounds awesome!
Quote:
Originally Posted by Flab of Steel
Sorry, Karen!
Yay for the run! Glad it was you running and not me!
Quote:
Originally Posted by GinnyLou
Nice run, Bree!
Thanks everyone! It felt great. I have always run in some form or another since about 7th grade. I always enjoyed it, but I am getting back into that place where I am in good enough shape again to push the pace and enjoy it that much more.
Yesterday was pathetic for food though. We had a crazy snow storm here so I left work at 1 to get home and work from there(because of the traffic - my 25 minute drive becomes 2 with less then an inch of snow). So I didn't eat my lunch until 2, then I was in a rush to get my workout in before getting in the blizzard again to go to my bro's hockey game. I grabbed a Kashi bar and ate it on the way, but was so tense from driving, I never got hungry! I haven't tracked yesterday, but I don't know if I even hit 1000 cals. By the time I got home from the game it was close to 11 so I went straight to bed. My tummy is growwwwwlllling right now!
So my bro's team lost in the playoffs, but they had a great game. He played phenomenal. After the game we were talking about what he is going to do with all his free time now that he will just be a regular college student and he said he wants to take a few weeks off and dosome light lifting then start doing Olympic lifting. Yay! I was so excited. I totally want to learn with him - although he already does a lot for training with the team, he isn't a pro or anything. So then we started talking about where he would find a place to do it in my parents city since he will be living there for the summer, and neither of us could think of a place there that would have the facilities, and we both agreed that we should start our own gym together.
So anyway enough rambling....the workout:
Thursday Built For Show, Spring A4 2x20 (done at home)
A) DB snatch
5 x 30
6 x 30
6 x 30
B1) Front Squat
20 x 55 (LAME. I did 65 last time for 20 reps. Boo)
20 x 55
B2) Step Up
20 x 20's
20 x 20's
C1) Barbell bent over row (subbed DB's because I was in a hurry and was too lazy to reset my barbell from the squats)
20 x 15's (also Lame)
20 x 15's
C2) Barbell Incline Bench (see above, subbed DB's)
20 x 20's
20 x 20's
D1) Wood Chop (subbed lower body russian twist? I don't believe tehre is a good home sub for wood chop - cable machine is crucial)
15 x BW
15 x BW
D2) 3 pt plank
30 sec each side
30 sec each side
Then I attempted to shovel some snow before I ran out the door again.
GWF burn was 2651 - my deficit will be rediculous. Not good I know.
Update - tracking yesterday showed a grand total of 1001 cals. And I was being generous. So strange how I wasn't hungry at all. It decided to come with a vengeance today though.
Bree.... factor in an overburn of 10%... I am skeptical of the numbers my GWF gives me. I think Leigh said the bodybugg was off by about that amount, and it's the same manufacturer, so no reason that would be different.
I couldn't lose for shyte when I was still running. Have you considered just taking a couple of weeks at low activity/stretching/mobility with a moderate deficit and noooooooo running? Major fluid whoosh, I swear. I held hella water in my legs, they seriously dropped 1/2 inch in like a week or two.
I was lazy and just skimmed the last page, so if I missed something like you're training for a marathon or something, my apologies.
That is awesome about your brother. My dad loves to lift and do kettlebells and stuff but my family is all the way across the country. I'm jealous.
Sorry it seems frustrating to figure everything out with the burn/deficit thing. I kinda thought the GWF would make everything clear, but it seems even more confusing. I tend to swell and hold water after heavy lifting. I always weigh a bit more the next day. I suppose my body is trying to heal from the trauma I'm inflicting.
Bree.... factor in an overburn of 10%... I am skeptical of the numbers my GWF gives me. I think Leigh said the bodybugg was off by about that amount, and it's the same manufacturer, so no reason that would be different.
I couldn't lose for shyte when I was still running. Have you considered just taking a couple of weeks at low activity/stretching/mobility with a moderate deficit and noooooooo running? Major fluid whoosh, I swear. I held hella water in my legs, they seriously dropped 1/2 inch in like a week or two.
I was lazy and just skimmed the last page, so if I missed something like you're training for a marathon or something, my apologies.
Tina
Not to hijack your journal or anything bree, but this could explain the water retention in my legs. Running ??? Could that really be the cause of water retention? I always thought it drained water from people. Hmm... If you do this Bree, let me know how it works out for you. I might join you in this.
Wow the Math seems to not be adding here? Are you really over 1k in deficit? Am I reading all of this wrong?
Well that particular day I was! It was one of those crazy days where I was super busy, it snowed 6 inches, and my dinner options were a concession stand at a hockey rink. By the time I got home it was after 11 so I just went to bed instead. Just wasn't hungry.
But, even when figuring a good margin of error with my burn rate, I seem to be in a good deficit most days.
Quote:
Originally Posted by tkinsley
Bree.... factor in an overburn of 10%... I am skeptical of the numbers my GWF gives me. I think Leigh said the bodybugg was off by about that amount, and it's the same manufacturer, so no reason that would be different.
I couldn't lose for shyte when I was still running. Have you considered just taking a couple of weeks at low activity/stretching/mobility with a moderate deficit and noooooooo running? Major fluid whoosh, I swear. I held hella water in my legs, they seriously dropped 1/2 inch in like a week or two.
I was lazy and just skimmed the last page, so if I missed something like you're training for a marathon or something, my apologies.
Tina
Hello Tina! Thanks for stopping by. I had been factoring in a 100-200 error with the GWF - but I think I am going to go with 10% instead. Seems more realistic - thanks!
As for the running, besides the 4 miler the other day, my running is easy 3 milers on the treadmill about twice a week. Its really low intensity. I had given it up all together in January and was just doing treadmill intervals (still running i know). I don't think I will pursue anything over 3 miles or faster then 10 minute miles for awhile.
The water retention seems to have subsided - in my belly at least. I had some f-ed up BCP issues this month. Its a long story, but I know that was the main culprit for my water woes this time around.
Quote:
Originally Posted by LWilson212
Hi Bree-
That is awesome about your brother. My dad loves to lift and do kettlebells and stuff but my family is all the way across the country. I'm jealous.
Sorry it seems frustrating to figure everything out with the burn/deficit thing. I kinda thought the GWF would make everything clear, but it seems even more confusing. I tend to swell and hold water after heavy lifting. I always weigh a bit more the next day. I suppose my body is trying to heal from the trauma I'm inflicting.
How fun to have such a fit family! I am so lucky my brother is passionate about this stuff like me. He might be more into it then I am. He is all about strength and performance for his sport, but we still have a lot in common and its fun to bounce ideas off each other.
I thought the GWF would make things clearer too! But it has been a real help. I find myself moving more in general - so that it never a bad thing! I also seem to hold onto more water after lifting, too. I am only doing 2x a week this week and am going to lighten up on the running and see what happens.
Quote:
Originally Posted by caitedid4
Not to hijack your journal or anything bree, but this could explain the water retention in my legs. Running ??? Could that really be the cause of water retention? I always thought it drained water from people. Hmm... If you do this Bree, let me know how it works out for you. I might join you in this.
No worries....something to think about right? I sent Leigh an email a while back about if I was spinning my wheels with steady state cardio and if I should only be doing intervals and HIIT. She said I am not at low enough body fat levels for that to matter and it still comes down to burning more calories then taking in at this point. So I decided that my 3 mile easy runs can't be hurting.
But I never thought to question about water retension. I am only doing 2x lifting this week and will go light on the running and see what happens. I am not quite ready (mentally) for a complete rest week yet.
I will be back later tonight to post pics and catch up on logs - but I saw some great stuff in the pic thread already!
Here is my weekend stuff
Friday: 3 mile ez run on treadmill, GWF 2811
Saturday:
Built For Show, Spring B4 2 x 20
A) Jump Squat
6 x 25
6 x 25
8 x 25
B1)wide grip lat pulldown or pull up
20 x 60
20 x 60
B2) DB Single arm push press
20 x 20
20 x 20
C1) DB RDL
20 x 30's
20 x 30's
C2) BSS
20 x 25's
20 x 25's
D1) reverse crunch (I did wood chop instaed since I missed it from my home workout on Thur.)
15 x 50 (haven't confirmed if this is pounds or not, it says it is)
15 x 50
D2) Side plank
30 sec. each side
30 sec. each side
Did a lot of errands etc, so moving a lot but had dinner and beers out with friends. A few too many microbrews so my deficit was pretty insignificant....GWF was 2679
Sunday: 3 mile ez jog on treadmill, walk 10 minutes
then went home and cleaned the whole house, did a megaton of laundry, baked some sinful cookie treats for DH, cooked dinner and on and on leading to the biggest GWF burn yet: 3154
Mar. Stats:
Height: 5'7"
Age: 27
Weight: currently 139 -3 overall (I hit 138.4 on Feb. 11th)
Body fat: ???
Waist: 26.5" -.5
Arms @ bicep: 10" -.5
Waist @ hipbone: 33.5"
Thigh above knee: 18" -.5
Thigh @ Mid point: 21.5" -.5
Thigh @ top: 23" -.5
Goal Compliance
Fitness:
1. Complete NROL Fat Loss III then move on to OPT remix or other program. Haven't decided yet. - Finished FLIII and am now doing Built For Show, Spring
2. Get under 20% body fat and bring weight into the low 130's. I would like to see 135 or lower by the end of the challenge.
3. Deadlift and Squat body weight
4. Do 10 chinups
5. Make NEAT a priority especially at work. - yes
Food:
1. Focus on eating more vegetables. -better
2. Focus on clean eating - need to cut out some of the junk -better
3. The biggest one....clean up my act on the weekends. I tend to let myself go on the weekends, ruining my hard earned deficit from the week. - better. I am not tracking everything on the weekends. Previous to a few weeks ago I was avoiding it if I thought it was bad.
Pics:
Overall I am a little frustrated. I don't see any changes. I was happy to finally break into the 130s this month. Just gotta keep working at it.
Now that I have the GWF I know I am creating a pretty big deficit. I am already going to do 2x a week lifting instead of 3x every other week. I am doing much better on NEAT which is a huge help in creating those deficits.
Thanks! I don't feel it was all that great, but I will keep marching on!
Hi Tracey Yeah, that burn was crazy. I am skeptical sometimes, but I really only sat on the couch for about an hour that day. And even then I was folding laundry.
So last night after I FINALLY got a treadmill, I did intervals:
warm up 5 minutes @ 5.5 mph
1 min @ 8.5, 2 min @ 5.5, repeat 7x
cool down 8 min @ 5.5
8 min walk
40 minutes total
GWF for Monday: 2710
And, I limited myself to two of the ridiculous cookies I made for DH.
On Sunday I decided I would make him a treat since he was so stressed doing grad school homework this past week. I combined two of his favorite things: Sugar cookies and Maple. Baked an easy sugar cookie recipe and topped them with maple cream cheese frosting. They are the devil! He said they are the greatest things ever, so I was proud. Now I just have to resist eating the whole batch in the next two days!
I'm averaging about 2100 daily on the GWF. That's with about 3 workouts a week. My NEAT is sporadic. My desk job makes things a bit trickier during the week. My goal is to average 3,000 a day once Spring comes. I have SO much to do outside and with all of the mowing, weeding, planting, powerwashing, fertilizing, mulching, etc, etc PLUS walking the dog, I think I can do it. As with you, the GWF makes me more aware of my activity level more than anything. I think it's fairly accurace with calorie burn...maybe a tad high....but it still gives me a good idea of how I am doing. On those days where's it's only at 1900 and it's 10:00 at night and I am firmly planted on the couch, I know exactly why it's only 1900!!!
Those cookies sound GREAT! I also love maple, and would never have thought of that combo. Tonight I am baking a butterscotch banana cake for my friend's birthday tomorrow. I'm going to have to have a small piece of it at work tomorrow! Then, I am going to try to squeeze in making a batch of milk and white chocolate chip cookies with walnuts to take with me to The Arnold. I think I am torturning myself with all of this baking!
And, I limited myself to two of the ridiculous cookies I made for DH.
On Sunday I decided I would make him a treat since he was so stressed doing grad school homework this past week. I combined two of his favorite things: Sugar cookies and Maple. Baked an easy sugar cookie recipe and topped them with maple cream cheese frosting. They are the devil! He said they are the greatest things ever, so I was proud. Now I just have to resist eating the whole batch in the next two days!
Good for you for only having two... I don't think I could have resisted LOL. I made a batch of rice krispie treats "for the boys" the other day and ate THREE of them. Ugh. I'm already dreading Maine Maple Sunday, which is coming up at the end of this month... all the sugar houses open up for the day and give samples of their maple treats... sounds like something your husband would like!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Those cookies sound great! I can't keep anything like that in the house. Although BF would probably eat them all in one sitting...so maybe I could. Best to not risk it though!
Nice progression this month. And, you're really doing great with your goals.
I'm averaging about 2100 daily on the GWF. That's with about 3 workouts a week. My NEAT is sporadic. My desk job makes things a bit trickier during the week. My goal is to average 3,000 a day once Spring comes. I have SO much to do outside and with all of the mowing, weeding, planting, powerwashing, fertilizing, mulching, etc, etc PLUS walking the dog, I think I can do it. As with you, the GWF makes me more aware of my activity level more than anything. I think it's fairly accurace with calorie burn...maybe a tad high....but it still gives me a good idea of how I am doing. On those days where's it's only at 1900 and it's 10:00 at night and I am firmly planted on the couch, I know exactly why it's only 1900!!!
Those cookies sound GREAT! I also love maple, and would never have thought of that combo. Tonight I am baking a butterscotch banana cake for my friend's birthday tomorrow. I'm going to have to have a small piece of it at work tomorrow! Then, I am going to try to squeeze in making a batch of milk and white chocolate chip cookies with walnuts to take with me to The Arnold. I think I am torturning myself with all of this baking!
Thanks Jane! I am also looking forward to spring to get my burn rates up. I had good intentions of planting a small garden last year but it never got done. This year though with the incentive of NEAT I think I am going to tackle it.
Baking tortures me, too! Its so much fun, but I am no good at not eating what I made. That cake sounds heavenly
Quote:
Originally Posted by lorigaud
Good for you for only having two... I don't think I could have resisted LOL. I made a batch of rice krispie treats "for the boys" the other day and ate THREE of them. Ugh. I'm already dreading Maine Maple Sunday, which is coming up at the end of this month... all the sugar houses open up for the day and give samples of their maple treats... sounds like something your husband would like!
Nice progress this month, Bree!
Hi Lori! Thanks. My baking is usually always "for" someone else. Problem is my belly gets just as much as the intended person. That Maple Sunday sounds wonderful! I KNOW my husband would love it. Maybe we will have to take a trip sometime!
Quote:
Originally Posted by beach_plums
Those cookies sound great! I can't keep anything like that in the house. Although BF would probably eat them all in one sitting...so maybe I could. Best to not risk it though!
Nice progression this month. And, you're really doing great with your goals.
Thanks Christina! I am the one who is capable of eating them in one sitting in my house. And I need to work on my goals more. Especially the pull-ups!
Had an interesting night at the gym last night. My friend randomly emailed me and asked if she could meet me. It always fun to have a workout buddy. But it meant getting there later to meet her and taking more time in general. She wanted to do my workout with me, so I tried to teach her the basics. What is so interesting is that she has been paying a trainer off and on for years and never knew about some of these lifts. Not surprising to me in the least. The things he tells her baffles me, too. He told her that doing any sort of cardio after lifting is bad because it will further tear the muscles so you should never do it on the same day. Not just in the same workout, but the same day. I told her I don't buy it. When I told her my workout was 5x5 - meaning you do heavier weights with less reps for strength she had no idea what i was talking about. I told her 5 or less reps is usually for strength, 8-10 for muslce growth, and 12 and more for muscle endurance. I hope I was right! Either way, she had never done less then 12 reps she said. Overall pretty typical of what I hear most commerical gym trainers telling their clients. I feel bad that she pays the guy for crappy information. What's even more sad is how she isn't the only one who put all their faith in everything these trainers say like its the bible and don't stop to question it one bit. Maybe I am just a skeptic and like to have proof and research back up what I do.
/rambling
Oh yeah, the workout!
Built For Show, Spring A5 5x5
A) DB Snatch
5 x 30
5 x 30
5 x 30
Superset
B1) Front Squat
5 x 65
5 x 85
5 x 85
5 x 95
5 x 95
B2) Step Up
5 x 30's
5 x 30's
5 x 30's
5 x 30's
5 x 30's
Superset
C1) Barbell Bent Over Row (did DB so we could do them together, she was using 10's so I knew the bar was out of the question)
5 x 30's, all 5 sets
C2) Barbell Incline Bench Press
5 x 65, all 5 sets
Superset
D1) Wood Chop
15 x 50
15 x 50
D2) 3 pt Plank
30 sec. each side x BW
30 sec each side x BW
Then a easy 20 minute jog on the treadmill.
We were at the gym forever! It was fun to have her there, but stopping to teach and talk takes way too long. Its fun every once in a while, but I like to get in and get out and work up a sweat!
Since she used a guest pass we had to talk to a sales rep (LAME) anway, he told us they are opening a bunch of new locations and one of them will be almost as close as the one I go now, so it will be a great option. Cool thing is I can bike to both of them - which I intend to start doing once the weather cooperates.
GWF for Tuesday: 2799 (I forgot to put it back on after my shower after the gym - so there was a very active hour when I was making dinner and stretching that didn't get counted - oh well)
Oh and it would figure that the day after a weigh in I was back down to 138. Only a pound but, figures.
Congrats on this month's progress, including the goals compliance! That's always my favorite part -- making changes, bit by bit -- they add up over time.
Its amazing how much my friends do not know about weights/training. Some trainers out there are poorly educated. Your friend is lucky to have you to show her the ropes!
That's the blessing and curse of having a friend with you at the gym - time goes by more quickly, but it takes longer to get the workout done.
Hi Tom! Yes it was fun to have someone to chat with, but most days I like to be in my own little world. Its that time of day when I can just zone out and relieve some stress!
Quote:
Originally Posted by nutbar
Congrats on this month's progress, including the goals compliance! That's always my favorite part -- making changes, bit by bit -- they add up over time.
Thanks Diane! I was a little bleh about this month. I have days where I get frustrated but look back to a year ago and am happy with how far I have come. I still want to kick ass for the challenge though.
Quote:
Originally Posted by tkinsley
GWF is awesome to light a fire under one's butt, huh?
Nice work, Bree.
-Tina
Thanks Tina! Just last night my husband was like "why don't you just sit down you are making me feel bad" as I was doing dishes and changing sheets....I said "don't feel too bad, its mostly selfish since I am trying to burn more calories for myself." But he gets to reap the benefits
Quote:
Originally Posted by caitedid4
Its amazing how much my friends do not know about weights/training. Some trainers out there are poorly educated. Your friend is lucky to have you to show her the ropes!
Thanks! I just wish everyone knew what we all knew about fitness and nutrition. I feel blessed most days to have found the resources I have in the past year or so and not be spinning my wheels anymore. I just want everyone to get to that place, ya know?
Quote:
Originally Posted by Flab of Steel
Yes. Not so much with my partner, but with other people we know at the gym.
You did good last month, Bree! Keep it up!
Thanks Shelly. I would have liked to see more progress, but some is better then none, right?
Last night: I had the urge to run outside since it was around 40 but felt the need to do some striding (I don't call it sprinting when I am not at top speed, lol) I figure I have a few more weeks until I can do my intervals and sprints outside because of ice, snow, and general slop on the roads and trails.
So, treadmill intervals:
warm up 5 minutes @ 5.5 mph
1 min @ 8.5, 2 min @ 5.5, repeat 7x
cool down 8 min @ 5.5
8 min walk
40 minutes total
GWF for Wednesday: 2746
I updated my spreadsheet to reflect an error in food tracking and a 10% error in the GWF. I am going to gather a few more weeks data and go from there.
This weekend will be interesting. I am going home to my parents sans food scale, and we always go out for dinner, so tracking should be interesting.
Good luck with the visit home. You're doing so well, and your GWFit #s are so high, I'm sure you'll do fine!
Thanks Bytsi! It will be a fun quick trip home. We decided to leave tomorrow morning.
It will be fun because my mom said she isn't going to tell my sister my brother and I are coming so it will be a surprise for her when we show up. It will be fun! My dad said she has been working out all week in preparation of the tryouts. So cute! I still call her cute even though she is 15 OMG
Last night was a longggggg time at the gym again because my friend came with. She wanted to do the workout with me again. This one went better since she had actually done most of these lifts. She kept commenting on how strong I was....I told her I outweigh her by at least 30 pounds, actually its probbaly a lot more then 30. She is barely 5'-0" and tiiiinnnny.
On with it.....
Built for Show, Spring B5, 5x5
Jump Squat
5 x 25
5 x 25
5 x 25
Superset
B1) Wide Grip Lat Pulldown
5 x 90
5 x 90
5 x 90
5 x 90
5 x 95
B2) DB Single Arm Push Press
5 x 5 x 30 - wow these get hard on the last set
Superset
C1) DB RDL
5 x 40's
5 x 40's
5 x 40's
5 x 45's
5 x 45's - could have done more if my grip didn't fail
C2) Bulgarian Split Squat
5 x 5 x 40's - considered doing 45's, but by the last set there was no way
Superset
D1) Reverse Crunch
12 x BW
15 x BW
D2) Side Plank
30 seconds a side
30 seconds a side
Treadmill jog @ 5.5 for 20 minutes
GWF for Thursday: 2814
Going to try to sneak in a easy jog outside tonight. Supposed to be mid-40's! Heat wave
Hope you're having a good weekend home. With your burn rates there you should be okay. Just add in lots of activities and what little damage will be water, which should be easy to get rid of. Good luck.
I'm already dreading Maine Maple Sunday, which is coming up at the end of this month... all the sugar houses open up for the day and give samples of their maple treats... sounds like something your husband would like! 
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