A good deal of my workouts lately have felt like your most recent one as well, LOL. Here's to hoping your next Fatloss workouts are rockin', energy-wise for you.
I have decided to make this week my "rest" week. I didn't read the Man of Obligation well and have done 5 weeks of Fatloss 2. I am feeling a little worn down right now. In the past before reading NROL, I would have kept pushing --- but I often ended up crashing or getting injured. So a new wiser me says take a break.
As far as activities, I have been helping hubby build fence (may be part of the reason that I am a little fatigued) and we still have a ways to go. Will continue with martial arts 3 days a week. Plus, I want to do some fun things. Like today played laser tag with my youngest son. Maybe go bowling or shooting or something not too physical tomorrow.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
The break is definitely well-deserved!! I always look forward to them, because then I can do activities that I usually neglect, like playing soccer with my nephews or simply taking extra walks.
However, I also recall that when I was doing NROLFW last year, my breaks seemed to coincide on the weekends dh and I went to his dad's house, and had to do major yardwork there.
Mixed feelings about Dr. appt. I am nervouse about going on thyroid medication (Armour Thyroid) and am surprised that my testoterone was low. I have been reading on the internet and it seems to that I shouldn't start thyroid medication until I am sure that I don't have problems with my corisol level. She wants me to test that --- so maybe I will wait before I start.
On the other hand I feel hopeful that I won't keep feeling so weird.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
Man, I hear ya on the Doctor thing. There are so many different things to know about meds and interactions and Doctors are not always right. I HATE having to make these decisions. Good luck with it however you go. I got my fingers crossed.
(I too have been wondering about the AVI)
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The BIGGER I get the smaller you look
Where's your avatar from by the way - looks like graphics from a game?
Quote:
Originally Posted by kfisherx
Man, I hear ya on the Doctor thing. There are so many different things to know about meds and interactions and Doctors are not always right. I HATE having to make these decisions. Good luck with it however you go. I got my fingers crossed.
(I too have been wondering about the AVI)
Thanks all, I hope so too. I tend to go with my gut and my gut is afraid of the thyroid medication. I was reading about it last night (unofficial website) and it said that if you have a cortisol problem should get that figured out first. My doc thinks that I do the blood work was right on the boarder line so she is going to have me do a saliva test. I might wait to start that med until after those results come back.
My avatar is from Guild Wars -- good call . She is my Emo. Not my favorite character, but she looks the most like I do in real life.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
Look at me being so negative. I had a lot of good news yesterday. My Cholesterol is perfect in every category. My glucose, metabolic panel, and CBC --- all wonderful. So basically besides a few glitches, I am a healthy "old" lady (smile)
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
Also good call from your doc to also test cortisol.. they all are so tied together.. if you're treating thyroid problems w/o addressing adrenal problems (cortisol etc) you end up having problems.. I'm going through B12 like crazy which ties in with adrenalin problems.. also try to keep cortisol as low as I can by loading up on carbs during a workout and doing a carb up the night before so that I have both full muscle glycogen as well as liver glycogen stores during a workout and only go low carb afterwards when the biggest surge of cortisol will have happened and be blunted by adding the carbs right then & there..
Carbs are a huge factor in lowering cortisol (IMHO)
My dr. prescribed Pregnenolone for me to take. I decided to just start with it and take each med for a period of time and see if I have any neg reactions. I kept telling myself all day that it must be a placebo effect. There can't be any way that one dose of a med can make you feel that much better. I hope that it continues without any problems. Wow, so calm and energetic at the same time.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
I had planned to post my pictures after finishing FATLOSS 2, but with all the emotional and health problems --- I have gained between 1 - 1.5 pounds. What a bummer
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
I'm going through B12 like crazy which ties in with adrenalin problems.. also try to keep cortisol as low as I can by loading up on carbs during a workout and doing a carb up the night before so that I have both full muscle glycogen as well as liver glycogen stores during a workout and only go low carb afterwards when the biggest surge of cortisol will have happened and be blunted by adding the carbs right then & there..
Carbs are a huge factor in lowering cortisol (IMHO)
B12 was the first vitamin to change my life. I was in terrible shape until I found it in good quantity.
I need to really learn more about carb cycling. I find what you do very confusing, yet seems very scientific.
I try to keep my macros at 30% protein, 30% fat, and 40% carbs most of the time --- actually I try a third on everything but find I am still hungry if I don't eat more carbs.
I also have one day a week where I eat whatever I want with no tracking. The next day is killer for me. I find that it is hard to reign it back in after a day of eating more --- though I don't really pig out or anything.
But that is what I have been doing for a while --- not with any great success. I tried to read a few sights people gave me, but didn't understand what I was doing that was that much different from what they suggested.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
It probably isn't a percent thing as much as it is a threshold thing that happens to work out to that percent at your current calorie level.
For example, you might require a minimum of 120g carbs to not feel hungry. That same 120g floor level probably applies whether you are at 1200 calories or 1800 calories or more. It just happens to also be 40% of 1200 (for my example).
That would change the way that I eat. If I focused on getting my carbs in so that I won't be hungry instead of trying to keep them down, then I might actually eat less calories. Hummm
Just had a look at one of my old food diaries my carbs ranged from a high of (usually on Sun. the day after my free day) 202 to a low of 157 towards the end of the week.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
Don't try to set up your diet with % guidelines.. at least certainly not when you are varying your calories. Setting up your diet in gram per kg (or lbs) BW (or LBM if you know it), is a better method.
Read this article : http://builtblog.wikidbody.com/2009/...life/#more-183
The reason why I like her article is that she stresses being 'comfortable' with food choices, which leads to better dietary adherance.
She vastly prefers low-carbing over anything else and has dieted down most on straight Atkins till she got to an acceptable wt and wanted to get really lean, where Atkins no longer worked.
On my low calorie days I'm trying to keep carbs between 50-75g .. lower than that and it starts cutting too much into foods I like & don't want to do without (some fruit, some chocolate, even a bit of candy) but not so high that I need to cut out fats instead.. I'm also mostly aiming for 50g of fats minimum and rarely drop below that, but lately that has actually happened now I seem to gravitate towards more carbs to the expense of fats... that's actually pretty intrigueing and in line with observations that the higher your body fat is, the more fats your body likes to have..
The biggest factor is insulin-resistance of course .. plus activity levels of course. Sitting on your butt doesn't burn carbs at all, except for the brain.. that can still be substantial when you do a lot of brain activity: studying but for me that's also driving a car ...
I also have one day a week where I eat whatever I want with no tracking. The next day is killer for me. I find that it is hard to reign it back in after a day of eating more --- though I don't really pig out or anything.
I think that's why I've never done a day like that. Although I could probably do it as long as I didn't use it as an excuse for junk food. I think I'd spend too long trying to not eat the following days. For some reason the week off (roughly) every 12 seems to work better for me. Of course, this last break I still tracked as it seemed prudent.
Eating whatever I want for an entire day could lead to a 10 000 kcal day if it's the 'wrong' time of month.
Nearly every single time I've started eating my 'free meal' before my last normal dinner I've regretted it.. the best way for me is to eat my normal diet meals with the last one being around 10pm (!) and only then dig into my freebies..
There's even an entire diet revolving around that way of eating.. called cheater's diet .. no CAD (carb addict's diet).
Also, something I didn't have time for this morning (had to leave)
Quote:
For example, you might require a minimum of 120g carbs to not feel hungry.
This is only true for healthy & insulin sensitive people and then still depends on type of carbs. Fibrous veggies & fruit esp berries are good, but when it comes to starchy carbs, the very best satiety seems to come from potatoes. Even white potatoes do the trick.. pureeing soup also has an amazing effect on how full you're going to feel.
Hmm mmaybe before my next cheat meal eat pureed soup .. fennel & fish w 1 or 2 potatoes & plenty salt is one of my favourites.
For short term satiety, protein is best.. add some fats and that works for long-term satiety as well. Don't try eating fats on their own.. they just won't satiate unless combined with protein. Carbs & fats combined can work, but can also induce crazy voracious appetite (ice cream, potato crisps, donuts.. hmmmm)
On my low calorie days I'm trying to keep carbs between 50-75g .. lower than that and it starts cutting too much into foods I like & don't want to do without (some fruit, some chocolate, even a bit of candy) but not so high that I need to cut out fats instead.. I'm also mostly aiming for 50g of fats minimum and rarely drop below that, but lately that has actually happened now I seem to gravitate towards more carbs to the expense of fats... that's actually pretty intrigueing and in line with observations that the higher your body fat is, the more fats your body likes to have..
The biggest factor is insulin-resistance of course .. plus activity levels of course. Sitting on your butt doesn't burn carbs at all, except for the brain.. that can still be substantial when you do a lot of brain activity: studying but for me that's also driving a car ...
Thanks for the link. I have had a crazy week and have only read about half of it.
I find that anytime I have tried to cut my carbs too much, I go into an uncontrollable eating frenzy. I tried to do the induction of Atkins a few times and ended up gaining weight because I would just go crazy. How do you keep from going "crazy" and going on an eating frenzy on that few of carbs? --- I am really impressed.
Don't get me wrong, I like my fats too. But can cut them more easily than my carbs.
From a previous post --- I don't vary my calories that much. I weigh on the day following my eat anything I want which keeps me somewhat aware --- and I probably eat an extra 500 to 700 calories on a bad eat what I want day.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
I think that's why I've never done a day like that. Although I could probably do it as long as I didn't use it as an excuse for junk food. I think I'd spend too long trying to not eat the following days. For some reason the week off (roughly) every 12 seems to work better for me. Of course, this last break I still tracked as it seemed prudent.
I would be afraid that if I went a whole week, I would never reign myself in again. But I bet you have a better weight loss after that week. Get that metabolism up and going.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
Hi Peaches - I've been doing martial arts for about 10 years... I earned my 2nd degree black belt in tkd before switching to a very different style - kajukenpo karate. Our tkd school was somewhat of a belt-mill (if you paid and showed up, you passed, no matter how bad your test was). At my karate school, people fail belt tests all the time, and it's much more practical - you have to prove you can fight, defend yourself, adapt to changing attacks and circumstances, grapple, etc etc... I'm testing for my sho dan in the fall (hopefully!!!).
Hi Peaches - I've been doing martial arts for about 10 years... I earned my 2nd degree black belt in tkd before switching to a very different style - kajukenpo karate. Our tkd school was somewhat of a belt-mill (if you paid and showed up, you passed, no matter how bad your test was). At my karate school, people fail belt tests all the time, and it's much more practical - you have to prove you can fight, defend yourself, adapt to changing attacks and circumstances, grapple, etc etc... I'm testing for my sho dan in the fall (hopefully!!!).
How about you?
I take kajukembo. I really enjoy it. I just got my purple belt. We don't do much grappling. My youngest son wanted to take BJJ and Muay Thai, so I did that with him for a while. I think I enjoyed it more than he did. But when he wanted to stop for football I stopped too, since the whole idea was for us to do something together. I didn't do BJJ long enough to really get it (and it seems to focus more on tournament than self defense). Maybe sometime in the future I will get a chance to do it again. I won't give up my kajukembo class though.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
Grappling is my least favorite part (that and falling/landing)... My DH and DS do karate too... originally (in tkd) all 4 of us did it together, but my DD is turning 18 this year and has NO interest in either karate or family activities... Maybe if you like BJJ you could find a school that is more self-defense and less tournament oriented...
Yeah, but I will have to wait. I already do martial arts 3 times a week and lift 2 times a week. I don't want to spend too much time away from my family. My kajukembo is very self defense orientated, I think that is why I was so aware of the BJJ class not being self defense. Next time when I take a ju-jitsu class I will look for one that is self defense orientated. Though we do some grappling in Kajukembo --- just not often.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
. She is my Emo. Not my favorite character, but she looks the most like I do in real life.
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