A: bentover row/deadlift: 20kg / 44# (+bar)
first set I had 15 kg, since I did this with 10kg in stage 3 B1: partial single leg squat: fun!
getting better at this, I took the kitchen step they have there for some reason (I think for the chinup-bar), so my leg wasn't so much in the way. trying to get to full squat during this stage, I wanna do pistols! B2: wide grip lat pulldown: 19.5kg / 42.9#
still hard, making slow progress though C1: back extention: 90kg / 198# eventually
did this with 75 kg in stage 3, I kept upping 5kg every set C2: YTWL: 4kg / 8.8#
hell yeah! plank: 47 seconds!
my aim is a 3 minute plank. one day. going very slow though, I suck at them. but I'll get there! hiit: no fun, but done
Defenitely feeling my legs from the squat thingy, and my upper back, probably from the YTWL's. I like stage 5, makes me feel like I've worked hard
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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#
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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#
A: 1 arm db snatch: 16kg B1: db single leg romanian deadlift: 16kg B2: barbell bentover row: 20kg (+bar) C1: db single arm overhead squat: 5+10kg C2: db incline bench press: 10kg
almost dropped them on my face again cuz I could hardly get the right one up, but I managed it! yay! D1: plank: 42 seconds D2: reverse woodchop: 13.5kg E: body weight matrix: do they seriously expect me to do this after 1:30 in the gym, with sore legs? (no, I didn't do it)
Dinner: 1 scoop of whey protein with water, 1 cauliflower with passata/tomato sauce. boring!
Might go for a walk though, and have second dinner consisting of 2 quorn patties. Not sure yet.
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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#
Took a walk, had quorn patties, and half a bar of Zero Chocolate. It wasn't really nice, I should get real chocolate, not the stuff that has mushy stuff in the center!
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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#
A little bit of quality chocolate can go a long way.
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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.
A little bit of quality chocolate can go a long way.
So, so true. I have a weakness for Cadbury Flake - thank goodness there's a British section at my local Publix - and that is sometimes my treat at the end of a very long week.
I'm lucky I guess, I don't like chocolate much. Means I won't crave it often. But yesterday, I did!
I can't believe how sore and hungry stage 5 is making me. My muscles didn't ache after any of the other stages (well, first workouts of stage 1, but thats cuz I wasn't used to anything), and now they're continuously sore. I'm going with the theory that this is a good sign! I'll just eat a bit extra if I'm really hungry, I guess its just a my body telling me it needs some extra nutrients, and the extra food doesn't seem to affect my weight much, so I guess that's ok.
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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#
4x4s aren't as depleting as 2x15s but they do tax your body a lot more strength-wise.
Can't believe you gals eat more or less the same amount of calories, except for an extra shake on rest vs workout days.. it's easily twice that amount for me.. probably also because rest day calories are so low.. technically low as my carb-up starts the night before, so rest day calories are not 'really' low.
BTW, didn't know you are Dutch too, like Juleske... another licorice-addict?
Yes, I eat mostly the same on my lifting days as on my non-lifting days, as my fitday shows I burn about the same amount of kcal.
Nah, not a licorice-addict, thought I tend to binge when I get my hands on some. But its nice to eat every now and then
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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#
Can't believe you gals eat more or less the same amount of calories, except for an extra shake on rest vs workout days.. it's easily twice that amount for me.. probably also because rest day calories are so low.. technically low as my carb-up starts the night before, so rest day calories are not 'really' low.
We don't carb cycle though, or any of that crazy Lyle stuff
Well, yeah, I'm living la 'crazy-carb-cycling' vida.. on my only really low calorie day (Wed) carbs generally don't go over 60g. Used to be in the low 30s/40s for a long time, but I've become addicted to some chocolate & hard candy (Swiss Noir noisette & Napoleon caramel to be precise) in my coffee.. it explains why I never go over 2 mugs/day . Plus 2 servings of fruit of course.
I find the concept of carb cycling interesting, but confusing. If I stop getting results I'll give it a shot (well, if a refeed proved insufficient), but I see no reason to do it now. I'm still becoming accustomed to basic macro planning, though I think I'm getting a better "feel" for it now--it doesn't take so long to plan out anymore.
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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 tried the low carb thing for a bit. I felt like crap, I didn't lose anything, and i couldn't really eat meals out of the house or along with my bf. I am reading up on calorie cycling though, thinking of doing a 3 day low 1 day high cycle. I noticed good results before when a cycle like that happened by accident, so why not do it on purpose?
Thing is.. when you cut out carbs almost completely for 1 or 2 days, which is ALWAYS a rest day (a day in which you use your brain very intensely all day long does NOT count as a rest day, since the brain is our dominant glucose-burner), you can go insanely low in calories if you also keep fats low without it having a very huge effect on your energy levels as long as you go much higher in carbs (and for me, also protein & fats) on the other (workout) day.
For most people cutting out carbs almost completely will not just make it far easier to go really low because cutting out both carbs & fats leaves you with low calories anyway, but mostly because it will blunt appetite almost completely.. at least in the beginning.
Prolonged very low carbing is only useful when you've got TONS to lose and are willing to cut back on intense training.. if consistent performance (cardio, weights or brain work) is one of your goals , forget about it... 1-2 carefully picked out days is totally doable.. for some that would be the weekend, where most others loosen up their strict diets for social functions.. maybe those people either don't have a social life (me!) or they do their socializing in week days (quite a few students do this, esp Thurs night is famous!!! )
PS: I've done ketodieting for prolonged periods in the past when I was waaaay juicier and also mostly into long-distance cycling.. yet also did spinning sessions.. those sessions felt as if someone had put pepper in my hiney when I carbed up again!
Yes, I eat mostly the same on my lifting days as on my non-lifting days, as my fitday shows I burn about the same amount of kcal.
Nah, not a licorice-addict, thought I tend to binge when I get my hands on some. But its nice to eat every now and then
What about having protein powder/protein shakes right after your workouts? Maybe that'll help with hunger and soreness? Or maybe you're already doing that and I'm being redundant....at any rate, it's nice to know that your muscles are working hard. I don't mind feeling sore. Unless it's constantly over weeks. Then it's tiring.
I usually have dinner right after a workout. Except on Saturdays, then I finish around 12:30/13:00 and have a pint of quark cheese.
Soreness is just from working hard, so I'm actually rather proud when I feel sore
__________________
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#
Yesterday evening when I got home I was very tired, and so hungry that I ate a cup of mixed nuts (didn't help, but I couldn't get enough of the raisins...), 2 quorn patties and 1 pumpernickel bread. My stomach was full then, but I still felt hungry
This morning I still have NO energy, and gained 800 g (can't be just from my little binge, I ate only 600 kcal over maintenance). Didn't sleep enough, but that can't account for the way I feel either.
I'm gonna skip gym tonight (was supposed to go tomorrow, but got a busy schedule tomorrow). I'm leaving for NL on sunday, and won't be back till Thursday, so I can't go to the gym for about a week. I just had a sortof restweek (more like a lazyweek), but the way I feel right now, I think it will be a good idea to take a little break.
__________________
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#
__________________
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.
Back from the Netherlands! Its really warm and humid back in my appartment , I'd better make sure to drink lots!
Nothing fintnessy to write about, just did lots of walking, and even managed to get my mum to walk. She was complaining about her stamina, and was talking about getting a dog so she'd have to walk more. This while she has a neighbour who goes walking all the time. I suggested the obvious, hope she'll poke her to go walking at least once a week. Too bad I didn't see the neighbour again after this, or I'd have asked her to ask my mum, else I don't think my mum will actually go through with it. My mum's on a diet again (she yoyo's a lot, but the general direction of the scale is up), so we did talk about that a bit. She now has an agreement with my grandma's home care lady to lose weight, so she has somebody to be accountable to - she thinks that's what she needs, and I hope she's right. Most women from my mum's side of the family are overweight, and most blame their genes. I blame out careless eating. Sure, you can have a slow metabolism, but that doesn't mean you have to be overweight. Being to blame for my own overweight is a good thing: means I can fix it, too! My grandma is overweight too. She has 2 new knees, and hardly ever leaves the house because she walks so poorly. This is partyl because of the knees and partly because of overweight, but since the knees are mostly caused by overweight too, most of this is due to being overweight. My mum is starting to have problems going down stairs: she looks like an old women when descending. So yeah. Confrontation galore!
Food was fine: I did eat one bag of winegums (no, not even real licorice ) for a whopping 500+ kcal in 5 minutes, while waiting for the next train, but I compensated with the rest of my food. Went to the pancake restaurant on Wednesday with my mum, and aunt and niece from Norway. This was also compensated for. Cooked a meal for my mum: rice with chickpeas (complementary protein), spicy meat substitute, a few canned apricots and some rocket lettuce. Tasted nice! Didn't really count kcal the whole period, but I know approximately what I can eat while in a deficit: 3 pints of quark, 3-4 pumpernickel breads, and a pretty big healthy dinner (or pancake )
Scale hit a high the day before I left, so my weightloss during my holiday seems to be an amazing 1.6 kg, but should rather be something like 0.7 kg. Most of my family complimented me on how good I looked, which was nice. Graph thingy:
Didn't go to the gym yesterday because of the heat. At least, that's my main reason. I'm not sure whether I would have gone were the temperature a bit lower. I still like walking, but don't feel like lifting at all lately.
__________________
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 hope talking to your mum has helped her, I'm sure it has planted some ideas in her head, but it is difficult to change someone else.
I got home last night and my mum had read the new edition of Runner's World and it had a plan for a 1/2 Marathon. Now, my mum doesn't really run but she did a charity 5K at the weekend and likes the idea of running more and she showed me this plan. I quoted from my little mantra card - "I achieve the goals I set for myself" - I said she needs to set herself a goal and aim to achieve it, it doesn't have to be done quickly, just done. Perhaps if I set her a good example and she sees the changes in myself, she'll be more motivated. You said that people commented on your weight loss () so perhaps she noticed it and it's motivated her.
Yay for the downward trend! But I hear ya on the winegums - why do train stations make people want to eat? I suppose it's just the waiting around.
Welcome back! Again, you have a very lovely graph!
The majority of the women in my family are overweight, too. I have one aunt (my mom's eldest sister) who maintained a fairly healthy weight throughout her life (she's 67 now) but I can definitely see that now her triceps and calves are more fat than muscle. Lifting would help, but all she does is cardio (primarily walking). My other aunt is obese and has been through much of her life, though now she's seeing a chiropractor she trusts more than any other doctor she's ever had, and he has her on a diet that's helping with general health. She's lost a bit of weight on that. My mom is kinda between her two sisters (which may make sense, since she's the middle one). Think I've mentioned she's working to lose weight again, though now she's wanting to go Atkins-style again. She thinks it works better for her. *sigh*
Anyway, sorry to hijack--I definitely hope your talk with your mum (notice how I switched spellings? ) helped out! I fully agree with you--sure, it's possible to have a slower metabolism than other people, but 99.9% of the time, that's not the major issue. Eating too much is. I think you and your graph (did you show it to her?) have set a fabulous example, so I hope she's feeling inspired!
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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.
Just caught up with you log a bit. All of you with your mums.. they're only a tad older than I am... so make sure you get to goal weight ASAP and keep maintaining, so you won't have to suffer through the flat graph and slow as a turtle fat loss I'm showing... I do think the weight loss gets way harder as one is past menopause.
Pips you did great this month! and what scale weight did you start at over at FLzine.com...
nice to see another gal who sometimes doesn't wanna lift da weights.. Everyone here is SO dedicated, and I usually have to pull myself into the weightroom.
Well, I'm back. I started slacking on the lifting, and before I knew it, a month had past. I intended to make a whole list of reasons why I didn't go to the gym any more, and then trying to figure out what I could do to nullify the problems, but I never got around to doing that. I think my main problems were the NROL4W exercises took too much time, and Jules wasn't around due to exams. I don't mind going alone once in a while, but I guess I just don't have enough motivation to go by myself all the time. Just got back from doing (half of) the first workout from Jules' new schedule. Its a lot shorter than NROL4W (Mental note: don't ask explanations of fancy exercises to gym owner.. though it *was* kinda funny.) Also, not feeling very motivated to put effort into looking good. I'm glad dieting is pretty effortless for me, or I might have slipped on that account too..
Just started walking again too after a week-and-a-half of slacking. My calves are stiff like boards, I guess I need to foamroll them. I prefer massaging though. Tennisball footrolling helps a bit too
Weightloss is still going ok, a bit spikey sometimes, but overall I'm still losing:
Haven't been slacking (much) on that, just some cheat days every now and then. What can I say, there were lots of social events this month.
Maintenance week is coming up next Monday, though I might just start today seeing as I'm pretty hungry after only half a workout. Not really looking forward to going back on a deficit after the maintenance week, as I'll be hungry again. I'll just have to keep in mind how the pounds fly off after a maintenance week I guess.
My new favourite meal: 2 quorn patties with 1 cucumber sliced in sticks, and 200g of carrots, with tatziki to dip in. Yum, tatziki!
Mentally I'm a bit of a mess, though its prolly just PMS.
Things to look into:
- reading the article on making workout schedules
- possibly making my own schedule (with pistol squats)
- catching up with peoples' training logs
- buy nuts and other caloric dense food for maintenance
__________________
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#
Glad to have you back!! I kept looking out for your log...
At least the download trend has continued with weightloss. Sometimes it all gets just too much, especially when your workout buddy isn't available as much.
I've had a week of 'I'll-eat-whatever-I-damn-well-want-to-eat!' this week and it shows on the scale but Monday I'm back on track.
Rarely have 'awfuckit' feelings towards lifting, but for diet it happens all the time or at least for 1 week every month when I want to switch from cutting to bulking .
You're a far more succesful person!
Hey there! I'm new and trying to skim through all the new logs that pop up to the top.
Your graph is very nice. That's some good steady weight loss.
This goes back 3 pages or so, but I wanted to comment on the home yogurt making and how to calcuate NI for it. I make my own yogurt and since I do weight watchers I usually use the recipe builder on their site,
but I was poking around Sparkpeople and noticed they have a similar application. You just enter in your ingredients and number of servings and it will calcuate out the rest for you. That's here: http://recipes.sparkpeople.com/recipe-calculator.asp I'm sure most people here already knew about that though.
Oh: nice icon, what kinda animal is that, it looks cute!
Thanks for the link, though I don't think I'll be making yoghurt any time soon. For only 45 cents per pint of quark cheese, making your own yoghurt sounds like a messy and time-consuming business
I did try Espi's suggestion with the coffee filter though: its does help make the quark less acrid, and it gets really thick. Nice for a bit of variation from the normal quark (which I don't feel tastes bad at all).
Also: doing groceries makes for a good exercise: walking 15 minutes with 6kg of coke in my arms and another 12kg of stuff in my backpack
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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, welcome back! Seeing your graph with its trendline makes me happy. Nice steady weight loss!
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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.
(no, I didn't do it)
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