Making kefir (like liquidy yogurt, but you need kefir "grains" to culture the milk) is even easier: Add grains to milk straight out of the fridge and let sit for 24 hours.
I didn't know that! I love kefir and I'll have to experiment with that.
Espi - Yes, the yogurt here in the US, for the most part, sucks. I enjoy the Fage and Siggi brands, but they are too expensive for me to buy on a weekly basis. So when I learned how to make yogurt myself, it was amazing.
My back doesn't hurt this morning, and its sunny! I feel energetic! Also very hungry, so having my first pint of quark early at 9 AM.
Weight is still dropping like crazy, I wonder if its because of the maintenance week I had.
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
breakfast: 1 pint of quark cheese lunch: 1/3 wholegrain baguette with cheese and veggies (again listed as a mozarella-baguette) 2nd lunch: 1 pint of quark cheese 4 o'clock snack: 1 pint of quark cheese dinner: 2 biological pancakes with 100g of mushrooms
Yay for pancakes! I *think* they're wholegrain, but I haven't bought them yet, will check when I'm back home.
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
Another gorgeous graph, Pips (even if it's not in your preferred unit of measurement ). Nice work!
Joyce--I bought my kefir grains from online. They look kinda like cauliflower florets but are a conglomeration of bacteria and yeast, I think it is. Living organisms. They continue to grow as you feed them (with milk) so they replicate pretty easily. Your best bet would probably be to try to find a local source to avoid risking the grains dying off (too much heat can kill them) during transit.
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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.
Wheat... doesn't say whether its wholegrain, so prolly isn't. They're tinier than I remember though... only 20cm diameter
I'll put some more mushrooms on then, those things are almost zero kcal anyway
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
wide-grip deadlift without box: 30kg / 66# (+bar)
the box is gone.. where is the box! bulgarian split squat: 8kg / 17.6#
I might have done static lunge instead... I can't tell them apart.. Juleske wasn't there, so no book to check Underhand-grip lat pulldown: 22kg / 48.4#
worse than last time: less weight, and couldn't complete sets. was a bit disappointed at that. reverse lunge from box with forward reach: 8kg
only did 2 sets dumbell prone cuban snatch: 4kg / 8.8#
only 2 sets interval stuff: didn't do that, was too tired and had a headache
Not such a good workout today. Might have something to do with not having been to the gym for a week. Trying to keep in mind what Stingo said: "the key is to get the best workout you can - the amount of weight to do that is secondary."
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
bulgarian split squat: 8kg / 17.6#
I might have done static lunge instead... I can't tell them apart.. Juleske wasn't there, so no book to check
Ah, like not understanding the difference between a deadlift and an RDL (but do now), I'm trying to tell the difference between these two also. Even with the book open, I don't get it.
Kinda like when they had the strength training classes at lunch at work, the the trainer told me with my bad knees, I could do front lunges but not back (or vice versa). To me, they both felt the same in the lunge...even though I go that the difference was stepping a leg forward or back.
One is where you put the toes of your back leg on the step, and you use the muscles in both legs to push yourself up. I think that's the lunge... its what I did today.
The other is there you put the upside of your back foot on the step, sole pointing up. I *think* its supposed to ensure you do *not* use that leg to push yourself up. Kinda lika pistol squats, I think.
There's an explanation of the difference somewhere in the NROL4W forum, I should read up...
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
Hey, sometimes I feel like making it to the gym in the first place is an accomplishment!
Hope you're feeling better and headache free.
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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.
Yeah, headache is gone. Was gone half an hour after I left the gym, I'm thinking I'm allergic!
Bought a new pair of trousers and a top, so I'm good for another 2 months I hope
I'm betting scale weight will be up a bit tomorrow because of today being a lifting day.. lifting days ruin my pretty graph! (Sometimes I like my graph more than the actual changes to my body )
Did some walking today, but all for a purpose: clothing shop, groceries, and then a concert (which I left halfway cuz I didn't like it).
My back has stopped hurting, but now the muscles around my ribcage are hurting.. guess its some more mckenzie.. and then some birddogs and maybe cobra's and planks. I'm getting really fed up with hurting all the time
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
What's this mckenzie stuff? And I think more aches and things is also a symptom of fatloss, no?
It could also be the foam rolling, makes you more aware of your body. I've had the thing for a week now and I keep having random moments where I go "hmms my left buttock seems to be a bit tense..". Never had that before
I do feel my muscles better, both from foam rolling and lifting, which is actually awesome. Being aware and in control of your muscles feels great!
This is the same thing I had last year though: some problem with my lower back that I can't feel* but makes muscles on my right side tense up badly to compensate for my inner back muscles being weak. Or something. It feels like I've been abusing those muscles for 2 days straight, and I'm 100% sure its not from fatloss, foamrolling or anything else. (I actually ordered the foamroller cuz my buttock was tensing up again from the back problem, unfortunately foamrollers suck for use on the piriformis, tennisball works way better for that.) I don't know what triggered the backproblem this time, or whether its even triggered or just gradually grows over time till its 'fixed' again.
McKenzie exercises are for fixing back problems. The one my physiotherapist taught me last year was what you'd know as the cobra (from wii fit). I also do an adapted version when standing up, I use that at work, that's the exercise I disdained for being a sissy exercise when I first went to see the physio. But sissy or not, it helps
* Actually I can feel *something* tensed up in my lower back after doing the McKenzie, but I can't feel it normally cuz the rest of my body hurts too much.
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
While we're on the subject of foam rollers, have either of you gotten bruises from foam rolling, or am I just that special? Yesterday my hip flexors felt particularly painful, then this morning I realized I'd gotten a small bruise right above my right hipbone.
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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.
Yup, bruises on the outsides of my thighs. But I bruise when somebody points at me!
Aaaaaand... weight is up today by 200 grams. I know its temporary, but.. bye-bye pretty graph
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
I bruise less easily than I used to. Amazing what increasing to maintenance calories does for the body. I'm sure if I stayed in this current deficit too long, I'd go back to my old ways of waking up with bruises on my calves from, I guess, poking myself with my toes while I slept, but I'm smarter now and would realize that signaled refeed time.
And hey, it's that overall trend I find pretty about your graph! The day-to-day hiccups are nothing. (cough particularly since I was up .4 lbs this morning myself cough [sorry; too lazy to convert to metric])
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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.
More important than weight being slightly up: almost no pain today, hurray! I'll do some more cobra's and birddogs before bed, and will try to remember doing them regularly from now on! I tend to forget to do those things when I'm not in pain... this might actually be a reason for the pain returning
Had a bit of a problem sticking to my scheduled food today: after dinner I was still hungry, so I ate the 2 leftover pumpernickel bread slices. When I checked the fridge for more food, cuz I was still hungry, I found I forgot to eat my quorn patties with my dinner... Prepared and ate those too, am still hungry, but not gonna eat any more.
food on Saturday
breakfast: 2 slices of pumpernickel bread and 1 pint of quark cheese lunch: 1 pint of quark cheese 4 o'clock snack: 2 slightly stale pancakes 1 hour later: 1 pint of quark cheese dinner: 300 g of steamed veggies (cauliflower, carrot, and some greens)
food on Sunday
breakfast: 1 pint of quark cheese and 2 slices of pumpernickel break lunch: 1 pint of quark cheese second lunch: 2 stale shriveled up pancakes 4 o'clock snack: 1 pint of quark cheese dinner: durum roll with veggies in (no sauce) hungry-snack: 2 slices of pumpernickel bread dinner addendum: 2 quorn patties
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
Easy! My dinner was supposed to be half take-out (durum with veggies), half cooked (the quorn patties). I just ate my durum when I got home, and forgot about the cooking part!
Weight up by 400g today.. this is odd. Possible causes:
* sore muscles (hammies) from lifting on Saturday
* 6 pieces of salty popcorn at the movies
* scale being stupid, I only weighed once. Sometimes it gives weird numbers if I wobble or lean to much forward or cross my eyes while weighing, so I normally weigh about 4-6 times.
* all of the above
Almost pain-free today, this makes me happy!
Oh, and did BF% measurement (silly impendance measuring thing): 24.6%! (was 27.6% on April 22nd).
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
* sore muscles (hammies) from lifting on Saturday
* 6 pieces of salty popcorn at the movies
* scale being stupid, I only weighed once. Sometimes it gives weird numbers if I wobble or lean to much forward or cross my eyes while weighing, so I normally weigh about 4-6 times.
* all of the above
Or you're digesting food. Or drank a cup of tea :p
Or you're digesting food. Or drank a cup of tea :p
Or you're a woman with female hormones and in a phase of water retention.
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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.
Or you're digesting food. Or drank a cup of tea :p
none of those, I weight as soon as I wake up and went to the toilet!
Skipped fitness on Monday as I had a lot to do. Weight down, its now the same as 4 days ago, it's probably on a downward trend again.
Food on Monday
breakfast: 1 pint of quark cheese lunch: 1/3 baguette with mozarella, lettuce and tomato 2nd lunch: 1 pint of quark cheese 4 o'clock snack: 1 pint of quark cheese dinner: durum roll with feta cheese and veggies, 2 quorn patties
Food on Tuesday
breakfast: 1 pint of quark cheese lunch: 1/3 baguette with cheese, lettuce, tomato, carrot, slices of egg, cucumber 2nd lunch: 1 pint of quark cheese 4 o'clock snack: 1 pint of quark cheese dinner: 120g of canned chick peas, 32.5 g basmati rice, 100 ml tomato sauce, spices, 1 quorn patty
Food for Wednesday
breakfast: 1 pint of quark cheese lunch: 1/3 baguette with cheese, lettuce, tomato, carrot, slices of egg, cucumber 2nd lunch: 1 pint of quark cheese 4 o'clock snack: 1 pint of quark cheese dinner: 120g of canned chick peas, 32.5g basmati rice, 100 ml tomato sauce, spices, 1 quorn patty (same as yesterday, since the canned chickpeas are 240g, and the basmati rices comes in 65g packaging)
Getting bored with listing my food now, so I'm gonna stop doing it. Its the same on most days anyway..
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
none of those, I weight as soon as I wake up and went to the toilet!
You only digest food at night? I guess some people weigh the same every morning. For me anything +1,5 or -1,5 is normal and nothing to get happy or sad about. So it's always weird to have people write "omg up 200 grams!"
I'm one of those who seems to weigh the same every morning, so long as I weigh naked and after bathroom. But I think even the week in, week out tracking isn't worth much for me since, when changes occur, it's usually up or down by at least a half pound over night.
I should probably do my official tracking by the same day of my cycle each month, but haven't done that yet.
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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 used to bloat terribly after refeeds &tc but nowadays the only bloating factors are
- female whoremoans (both ovulation & pre-TOM)
- huge amt of stress combined with dehydration
- eating a TON (well 500g or thereabouts) of licorice.. licorice can bring your blood pressure waaaay up due to the effect on ... errr errrr oh yeah aldosterone (the blood pressure hormone) is it a mineralocorticoid?
BTW, Pips, when I told my quark loving partner about your even bigger Quark appetite, he told me to tell you to watch your magnesium intake.. you're ingesting a TON of calcium.. you might get an imbalance for magnesium.. taking a supplement for this would be good, esp now you're cutting (?) as you can't get in enough magnesium from food (NUTS!) or salt (the special Jozo Vitaal 42/42/18 K/Na/Mg is pretty good)
He had terrible cramps when he cut back on carbs and it resolved upon taking a magnesium supp.. so he wanted to save you from the pain..
If magnesium is an issue, you could also try epsom salt baths. Particularly helpful in a deficit since it's absorbed through the skin.
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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.
Lemme see if I understand this correctly, I have no idea what either Ca or Mg does actually... I'm ingesting lots of Calcium from my Quark, and I should up my magnesium accordingly?
I don't add salt to my food, I don't like the stuff much (except on egg.. but I have herbal salt for that, don't think there's actually any real salt in that). Only salt I eat is the salt that's in my processed foods (mostly in the baguette and the types of cheese I put on, and the quorn patties, I think).
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
I'm one of those who seems to weigh the same every morning, so long as I weigh naked and after bathroom. But I think even the week in, week out tracking isn't worth much for me since, when changes occur, it's usually up or down by at least a half pound over night.
I should probably do my official tracking by the same day of my cycle each month, but haven't done that yet.
This is usually how I track my progress so I don't get discouraged. I never judge my progress based on my weight during my period and for at least a week after that since it's all water weight that comes off any ways.
There's several types of mineral balances in the body, sodium & potassium being the most important one (natrium/kalium, Na / K) and magnesium & calcium (Mg / Ca) another one. When people reduce their carb intake (or even just calories), they drop water first.. that's glycogen or muscle starch which is bound to water. Along with the water goes the minerals, especially when you exercise a lot.
You'd be amazed at the difference in how energetic you feel with or without extra minerals. It's why I prefer sports drink during a workout instead of just carbs. As for salt.. I'm loading up on purpose so I won't get the KRAZY sodium bloat swings.. heck, I'm even putting a teeny bit of salt in my coffee . It will taste sweeter that way.. try it!
@ Naive, that's why I'm using 30 day averages for weight & bf%. It's not just weight that can shift around during your cycle, but the same goes for conductivity of the skin.
I've reduced my calories so hoping this is going to start happening to me soon.
). Nice work! 
)
I'm sure if I stayed in this current deficit too long, I'd go back to my old ways of waking up with bruises on my calves from, I guess, poking myself with my toes while I slept, but I'm smarter now and would realize that signaled refeed time. 
Linear Mode
