That does indeed sound like a fabulous way to end your maintenance week! I'm with Annette--you look very happy in your picture. I'm sure the "sins" were more than worth it.
Will be following along for your cut (of course)!
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Bless me, jp fitness forums, for I have sinned. Today is the last of my maintenance period. I did not count. I did not get my daily protein in. I was nowhere near any kind of fish oil. No, jp fitness forums, I was near the bar.
I've been to parties, barbeques, teambuildings, gaming nights. I went to a festival and saw the Dave Matthews Band live (!!!), then decided I preferred getting churros over seeing Placebo. I went to a work gathering and drank opious amounts of sparkling wine and sang Bohemian Rhapsody & every other karoke classic during the 1h car ride home. It was not in tune. I've cooked fatty dishes. I've even baked. Oh yes, baked.
Fortunately, I also spend hours walking, standing, dancing, canooing and generally loitering. Not because I'm a NEAT junky, but because I was so busy having fun. I am sunburned, out of shape, sleep deprived, and crazy carb fueled.
See you tomorrow on the first day of my cut. It's going to be a rocky keep your hands in the vehicle at all times kind of start. There may be tears
Official weigh in: 71kg. I started maintenance at 72,5 so I'm not sure how that happened. I don't see any loss though, I have carb puff.
Sleep: 7 hours, not enough. Water: 4,9 liter down. That's 1.3 gallon, girls. Food: Lunch -Tuna salad w/ tomatoes, cucumber, carrots, peppers and a small tortilla, Snack - quark w/ apple, Dinner - salmon, string beans & potatoes.
Tried to volume it up a bit to make the drop in kcals less steep. Kcal balance: -733 ( 2212 burned, 1497 eaten) Exercise: 1.5h walk, mobility Supplements: fish oil, creatine
Felt fine, if a bit fluffy in the head. I'm going back to the gym today. I took you guys' advice and made my own program with 5 sets of 5, 6 sets of 8, and 4 sets of 12. It takes exactly 45 minutes, leaving me to either go home, do some steady state, or do my weekly intervals. So that should be fine!
I can't get my head around drinking that much water. We had a 5 litre bottle of water in the kitchen at work and I just looked at it and thought, that's sooo much water to consume in one day!
I can't get my head around drinking that much water. We had a 5 litre bottle of water in the kitchen at work and I just looked at it and thought, that's sooo much water to consume in one day!
We have one liter bottles at work, and I make sure to have one at my desk at all times. Plus, it gives me something to do when i'm bored
What an amazing time you must have had! Sounds right up my alley
I keep a 1L bottle at my desk, too. It totally keeps me from falling asleep/poking my eyes out. I never make it a goal to drink x amount of water, it just happens and at the end of the day I am at about a gallon.
What an amazing time you must have had! Sounds right up my alley
I keep a 1L bottle at my desk, too. It totally keeps me from falling asleep/poking my eyes out. I never make it a goal to drink x amount of water, it just happens and at the end of the day I am at about a gallon.
I have liter bottles at my desk too, but they can sit there very nicely without my draining all of them ... 4-5 liters.. so how often are ya'all in the bathroom?
I have liter bottles at my desk too, but they can sit there very nicely without my draining all of them ... 4-5 liters.. so how often are ya'all in the bathroom?
... aiming for 3-4 liters...
I have a one liter water bottle that I fill and carry around with me too. On a good day I can get in 2.5 liters. Even with that amount I am in the bathroom all the time. Yesterday I was trying to accomplish my errands and I kept on having to stop to go to the bathroom. And I hate public restrooms. There's got to be a better way! Mabybe I will return to my reptilian ways.
If I consistently drink large quantities of water, day after day, I find that my bladder acclimates. It's only when I throw a large quantity at it out of the blue that I am in the bathroom all the time.
I have liter bottles at my desk too, but they can sit there very nicely without my draining all of them ... 4-5 liters.. so how often are ya'all in the bathroom?
... aiming for 3-4 liters...
Etana, Yes, drinking lots of water, means lots of pee breaks, which means many extra swings around the hall, adding to NEAT calories. A beautiful little circle..... of course, a problem if in an all day meeting or training session with mandated break times
Etana, Yes, drinking lots of water, means lots of pee breaks, which means many extra swings around the hall, adding to NEAT calories. A beautiful little circle..... of course, a problem if in an all day meeting or training session with mandated break times
what motivation... anything for a bit more NEAT...
This morning I got off the metro a stop early to walk the 15 min to work... to get some of my walk in for OPT week 10-12
If I consistently drink large quantities of water, day after day, I find that my bladder acclimates. It's only when I throw a large quantity at it out of the blue that I am in the bathroom all the time.
Good to know. I will try to be more consistent and see if I acclimate.
I have a one liter water bottle that I fill and carry around with me too. On a good day I can get in 2.5 liters. Even with that amount I am in the bathroom all the time. Yesterday I was trying to accomplish my errands and I kept on having to stop to go to the bathroom. And I hate public restrooms. There's got to be a better way! Mabybe I will return to my reptilian ways.
There IS a better way, and I think I came across the link to this device somewhere on this forum. Try this link. I can't remember which thread I found this on, but I ordered one, and it's GREAT! I carry it with me all the time. It sounds funny, but it really is good. It has saved me from having to put my skin anywhere near a public toilet seat, even from having to squat over one (as much as that is good squat training!)
Sleep: 8,5 hours. Sweet! Water: 4,2 liter Kcal balance: 2349-1526=823 Food: 120 prot, 22 fiber
- Lunch: Salmon salad with many veggies and a mini tortilla
- Snack: Quark w/ apple
- Dinner: Spinach frittata - a new recipe, was quite nice!
- Post WO snack: Quark w/ apple
(fitday) Exercise: 1 hour walk, cycling, workout, 10 mins of 70% HR cycling Supplements: fish oil, creatine
Workout
I made a three workout program with a little help from Tony. I'll keep this one for 4-6 weeks and then switch to my second program (and a third is in the works).
Back squat: 5x5, 35kg
Boy, do I fear the squat. I can clearly sense my hip tilting to the left now, even on a light weight like 35kg. I've never heard of a side tilt, once I get a bit of time I'll see what can be done about it. Seated row: 3x8, 20kg
Nice to do rows again, it's been forever. A bit lower weight than were I left off, but I'll catch up soon enough. SL RDL: 3x8, 14/12/12kg Hip flexion: 1x12 (6 on each side)
It burns, it burns! Face pulls: 2x12, 15kg Cardio: 10 minutes cycling at 70% HR
Felt: Good. A bit tired during the day, but not during my workout.
Looks like a good workout. I want to try face pulls, only just discovered them. The article from TMuscle looks so good. I'm bookmarking that.
Lucky you with your 8.5hrs sleep. I woke up in the middle of the night with blocked nostrils - stupid July cold, who gets a cold in July? Although we have just gone from a heatwave to torrential downpours - could have something to do with it.
Looks like I triggered a little conversation about water consumption on your log! I'm still not drinking enough but this cold will mean I have to get the fluids in!
and/or get Mark Rippetoe's book Starting Strength to learn everything you ever wanted to know about proper form for squats, DL's, presses. It's a must-have book.
and/or get Mark Rippetoe's book Starting Strength to learn everything you ever wanted to know about proper form for squats, DL's, presses. It's a must-have book.
I'll have a look at those squat videos. I've been looking for Starting Strength for ages, I can't find it on order anywhere in europe Do either of those two sources address the side tilt specifically?
Thank you for the translation. I still have issues memorizing the conversion formulas, then in order to make them work, I have to do math. In my head. Blech.
Anyway, you look to be off to an excellent start!
Quote:
Originally Posted by LancelotsLover
There IS a better way, and I think I came across the link to this device somewhere on this forum. Try this link. I can't remember which thread I found this on, but I ordered one, and it's GREAT! I carry it with me all the time. It sounds funny, but it really is good. It has saved me from having to put my skin anywhere near a public toilet seat, even from having to squat over one (as much as that is good squat training!)
Oh my. Never would it have occurred to me to invent such a device. I'm not much of a camper, but I seriously think I'd want one of those if I did take it up.
Then again, what with all the bark beetles destroying our old growth forests in the mountains, camping may just be depressing. Lots of CO's campgrounds are getting closed anyway, since the dead trees now have weak root systems and could fall over pretty easily. Cure you, bark beetles! *shakes fist*
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
I am so jealous of you right now, 'cuz you got 8.5 hours of sleep!!!!
I woke up at 5:30 AM today to the pitiful meows of my cat, and couldn't fall back asleep. He wanted attention. And that's been the case for the last couple of days. *sigh*
I woke up at 5:30 AM today to the pitiful meows of my cat, and couldn't fall back asleep. He wanted attention. And that's been the case for the last couple of days. *sigh*
Haha, our cat does that every day at 6am. I usually get up and walk to the living room. He follows me, and when he's there, I close the door and go back to bed
Sleep: 8 hours. Water: 2,5 liter (less good) Food:
- Lunch: Tuna salad w/ veggies & tortilla
- Snack: Quark w/ apple
- Dinner: Couscous w/ turkey, spinach, onion, peppers, ricotta
(fitday) Kcal balance: 2084-1349=735 Exercise: Cyclingx2, mobility. A low burn day today. Supplements: fish oil, Vit D, Vit E, Iron, creatine (yup, took a trip to the drugstore)
Tomorrow is my "over maintenance day". I'm a bit worried about not being able to hit that number. I don't want to eat too little, but I don't want to eat too much either! I got some good tips from Pips: eat breakfast (yeech!) and eat a lot of nuts. Now I'm not bringing nuts into my house, they'd be there even after my maintenance day. But we do always have peanut butter in the house! I'm guessing my main. days will have a big peanut butter theme.
You're supposed to eat a lot more carbs and keep fats on the low side.. so that is a 'FAIL'
I'm not too keen on doing it exactly right .. there's no fun in eating close to 3000 kcal and yet only having 50g of fats, so I end up somewhere in between.
Tomorrow my calories are going to be around 2700 kcal and and the plan is to enjoy a bag of popcorn tonight and eat a TON of jam along with the sports drink. I've returned to my old habit of using jam in a sports drink. We've got one of those small blenders you can use for making shakes and I'm using it to make a slush out of jams. The last bit of gooseberry jam (IKEA) and a new jar of... hmmm either raspberry-blueberry jam or just a can of pureed lychees will be used.
That I drink during a workout. Why the sports drink? It's loaded with magnesium, taurine and other electrolytes.. great against cramp. Just not as much fun taste-wise.
... 4-5 liters.. so how often are ya'all in the bathroom?
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