Ouch... half an hour on setting 3 (out of 25), without using the handles for my arms ofc. Seems these things only offer resistance when pushing your leg down, the pedal moves up automatically when you push the opposite pedal down.. I can feel my legs though, so it must've done something
I'll see if I can increase this a bit every week.
__________________
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 love the stairmaster at our gym, but never liked any other brand of step machine... I stopped using it as much when I was wearing the GWFit cuz it never measured it as much work even though I'd breathe hard and sweat a lot... silly how I listened to a machine/graph more than common sense!
Hm... weight is slowly creeping up: I guess that means I'm overeating slightly. I'm not worried about now, but it means I'll have to carefully monitor my intake when I'm finally done with all the deficit stuff. Then again, I haven't been really good with my calories this week. There's stuff I didn't put in my log, mostly the stuff I had to put it by hand: I couldn't be bothered. There's also aunt Flo, she doesn't help much either. Today's the last day of the maintenance, I haven't got anything special planned (well, I did plan pancakes, but I forgot to buy them), did buy a fruity nutbar, cuz I didn't wanna buy a whole pack of nuts and have lots leftover when I started deficit again: too tempting! Nuts are great for maintenance: lots of kcal in a small snack! Not so great on a defict though
Pips, in my experience 1.5 pounds in a week when Aunt Flo is involved is nothing to be worried about, and esp. when you're on a maintenance week. I'm sure once back in the deficit, that weight will drop right off.
Quote:
Originally Posted by Pips
I'm going hiking in Norway by myself in September. I'm gonna take it easy. It will be only 1 day of real hiking (a short one), on a plateau, so not really any inclines, with 2 nights in a tent. My aunt has all the necessary gear, so I won't have to bring any stuff on the plane. I'm a little intimidated, but also looking forward to seeing what I can accomplish! Its not only the hiking, but I never went on holiday by myself.
Also planning to go hiking in the UK next spring/summer with 2 of my friends who live there. This will be a more serious hike: 218 km over hilly terrain, and Hannah wants to cover around 20-30 miles/day (32 - 48 km). I'm gonna need lots of training for that...
I remember you mentioning your solo hiking trip! It sounds like fun--I've been thinking I'd like to do at least a solo day hike this year, probably sometime during one of my two maintenance weeks after I finish OPT. Trying to figure out how I want to arrange my vacation days.
I'm sure you'll love it! (Though you're braver than I for being willing to spend two nights alone in a tent!)
Quote:
Originally Posted by Bytsi
I love the stairmaster at our gym, but never liked any other brand of step machine... I stopped using it as much when I was wearing the GWFit cuz it never measured it as much work even though I'd breathe hard and sweat a lot... silly how I listened to a machine/graph more than common sense!
I do the same thing! "Well, that activity doesn't show up well on my GWF, so I guess I'll do X instead." The one thing I haven't given up are my bike rides outside, because I love them. I just deal with the inaccurate burn, LOL.
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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.
Wow.. that stairmaster.. it looks like real stairs, neat!
Haven't been really hungry yet today, woot! Tonight's workout will be lat pulldowns, rows, stepups, the elusive Tony pull (think I'll do something else instead, I havent been able to find it yet) and back extensions on the wanna-be roman chair. Looking forward to it!
Oh, and I've gona cold turkey on the diet coke. Water and tea only today. I get thirsty every time I hear one of my co-workers open a can of coke...
__________________
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#
Pips.. those are really cool plans. Hiking is harrrrd.. especially when you carry your own tent & food prepping stuff. I've always chickened out here.. besides was always cycling anyways which means you can haul way more schtufff. Even then I rarely carried things like stoves etc as you're never far from civilization anyway and I'd sooner eat cold food than the extra 10 kg or so of food items.. pots, pans, stove, extra water, dry food etc.
Only when travelling in groups it can be fun to do your own cooking.. totally different setting.
On your own.. dried food & junkfood like candy etc FTW when away from civilization
Enjoying a well-earned post-workout snack of 1 pint of quark cheese with 50 grams of muesli.
Today's workout:
A1: Underhand Lat Pulldown (5x5): 23.5kg
hard! but its supposed to be, on a 5x5! B1: Bent-over row (3x8): 10kg (+bar)
not fun at all... B2: Step-up (3x8): 12kg
I concentrated really hard on pushing up from the heel of my front foot, could feel a difference. My right quad is still weak, pushing up from my right leg feels wobbly. C1: Tony Pull Thingy (2x12): skipped this... did one 37-second plank instead
If anyone knows the movie, please point me to it? C2: Back extension (2x12): whoa
I can see now what all the commotion about this exercise was about... way harder than the machine. I feel my whole posterior chain...
I dub this workout: Getting A Grip.
Lat pulldowns followed by rows + step-ups.. couldn't complete my last set up step-ups due to my right hand not being able to hold the dumbell any more My lower arms feel tight and swollen.
Deficit compliance: great!
Workout compliance: slightly less great because I lack 1 exercise, otherwise great
__________________
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 dub this workout: Getting A Grip.
Lat pulldowns followed by rows + step-ups.. couldn't complete my last set up step-ups due to my right hand not being able to hold the dumbell any more My lower arms feel tight and swollen.
hmms good point, we didn't look at that when we made the program
__________________
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#
The 1 can eventually became 4 cans... ouch! Doing fine today though, and not that many cravings. Deficit is going ok, though I did eat some (around 10) coated peanuts yesterday when roleplaying. There was cucumber and carrots and fruit salad too though, I ate lots of that. Weight was 0.5 kg down today, still over my start-of-maintenance-weight of 65 kg though. I hope to catch up with my goal-weight-line by next Monday.
I'm very tired - I think its a combo of the temperature (warm and humid), lack of sleep, having aunt Flo visiting, deficit, and forgetting my multivitamin pills for 2 days in a row. Tonight is deadlifts and lunges, not looking forward to that at all, I'd rather just take a nap. But no workout means no post-workout-snack... I'll see how it goes tonight.
No reply from the hiking boot reseller yet - if he doesn't reply before Friday, I'll call him. I'd really like to get my hiking boots next Saturday!
__________________
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#
Tonight is deadlifts and lunges, not looking forward to that at all, I'd rather just take a nap. But no workout means no post-workout-snack... I'll see how it goes tonight.
That's some motivation!
Hang in there. We all have days of feeling tired. Like you, it's worst for me when it's a compendium of factors.
__________________
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.
Didn't feel like going to the gym at all, mostly because of the deadlifts.. Went anyway, contemplated skipping the deadlifts, even considered going back home when I stepped into the gym, but I stayed. The parts that I did do, went very well!
A. Deadlift (5x5): 30kg + bar
started with 20, next set with 25, and last 3 sets with 30, which seemed to be my max for 5 reps. Was the max I lifted during NROL4W, so not too shabby B1. DB Shouder Push Press (3x8): 8kg
I seemed to remember using the 9kg dumbells in NROL4W Stage 1, but I could barely finish my sets with this weight, so I guess I shouldn't go higher yet B2. DB Lunges (3x8): 10kg
Did first set with 8kg, but I wasn't in enough pain, so I upped to 10. Felt proud!
Didn't do the rest (facepulls and prone cobra's). I got huge hunger pangs during the 2nd DL set, and it only got worse. So I went home for food.
__________________
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#
__________________
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#
Its protein, and pretty filling actually
Though I must admit I like my maintenance-quark better: I can put muesli in then, makes it seem more like actual food
Right piriformis feels extremely tight and hurts today, so stretching it lots. Possible causes: lunges or deadlifts. Did feel my lower back during the deadlifts, but the most likely suspect imo is still the lunges. Will see if going heavy on unilateral stuff will trigger more piriformis tightness, so I can then prevent the problem by doing some extra piriformis stretches before and after this kinda stuff.
__________________
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#
After having lived with my SO for 5 years now, he still frequently eats 2 x 500g of Quark every day, though he now also frequently has a Kabicel shake (it's micellar casein & inulin). Right now he's addicted to full-fat quark.. the !$#* still manages to lose weight that way (probably coz' he cut back on the cashew butter)
Many feel that Quark is easier to hack than cottage cheese, especially when you do the easy-straining-over-a-paper-coffee-filter technique... it's teh yum!
After having lived with my SO for 5 years now, he still frequently eats 2 x 500g of Quark every day, though he now also frequently has a Kabicel shake (it's micellar casein & inulin). Right now he's addicted to full-fat quark.. the !$#* still manages to lose weight that way (probably coz' he cut back on the cashew butter)
Many feel that Quark is easier to hack than cottage cheese, especially when you do the easy-straining-over-a-paper-coffee-filter technique... it's teh yum!
Living in the US, never having heard of quark until reading on these forums, I was interested enough to go search for some. Bought it the other day. Tried a bit yesterday and not really sure I like it, but that was straight from the container with hard-boiled egg and sun-dried tomatoes (felt like I needed something else with it).
But strained? Hmmm... then eaten plain?? I have most of the container left, and I must do something with it!
Strain it over a paper coffee filter in one of those old fashioned holders... everyone always thinks it needs to be done with cloth but this is like 1000 easier (no waste or laundry).
SO then still adds jam, but it's good enough to be eaten plain.. when I still ate 1 or 2 containers a day, I'd add cinnamon and sweetener & sometimes pineapple.
Actually SO still always eats 2 containers (or 1 container and a shake).. but he used to eat 3 of them.. one of his peculiarities is that he invariably wakes up around 5am or so to pee & then downs a container that he prepped to strain before he went to bed.
And then goes right back to sleep. He's one of those enviable folks that puts on muscle almost by looking at a weight! (yet in some lifts used to be weaker than I am!)
It was Pip's log that introduced me to quark (although I had heard of it for baking years ago) and I have it every day now - half a container (125g) with 1 tsp of mild agave syrup. It's my afternoon snack.
Most people from seeing me with my clothes on would think I need not lose any more fat, so I could stop here. But I don't wanna look average, I wanna look great. But I also wanna get stronger, which isn't really working very well on a deficit.
I'm determined to see this through though, and suck up the lack of strength gains. Its nice having a plan and sticking to it.
Boss allowed us to go home an hour early because of horrendous temperatures today, so made use of that by going swimming with a friend during dinnertime, when its not so crowded at the pool. They have some neat slides there, and they hade a huge tractor inner tube that we promptly shotgunned and had some fun with. Oh, and the jacuzzi beams are better than foamrollers, if they were any more powerful I'd prolly have bruises on my outer thighs.
Planning for a 1-hour session on the stepmachine today, so I guess I should have my usual post-workout snack after that. A 1000 kcal deficit is a bit too creepy imo.
__________________
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#
__________________
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#
Well, my 1-hour endurance training on the stepmachine got cut short by my lack of endurance. I managed to get 30 minutes though. Setting 4, I upped it by 1 since last time (which was also 30 mins), so I guess I made some improvement. Didn't put the muesli in my post-workout quark, as that'd have meant WAY too many kcal.
I just had an itch between my shoulderblades, and then discovered that my lats hurt like heck. I don't actually feel them, but they proved to be pretty sore actually. Weirdness!
__________________
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#
Essentiallly quark is cheese, so just like with cottage cheese you can make recipes with them.. quark pie (kwarktaart) is not really made with baked Quark.
Strain it over a paper coffee filter in one of those old fashioned holders... everyone always thinks it needs to be done with cloth but this is like 1000 easier (no waste or laundry).
SO then still adds jam, but it's good enough to be eaten plain.. when I still ate 1 or 2 containers a day, I'd add cinnamon and sweetener & sometimes pineapple.
Actually SO still always eats 2 containers (or 1 container and a shake).. but he used to eat 3 of them.. one of his peculiarities is that he invariably wakes up around 5am or so to pee & then downs a container that he prepped to strain before he went to bed.
And then goes right back to sleep. He's one of those enviable folks that puts on muscle almost by looking at a weight! (yet in some lifts used to be weaker than I am!)
I will strain it tonight and report back tomorrow on my personal preferences! Thanks for the suggestion!!
Quote:
Originally Posted by NYC_Native
Shana - Where did you buy the quark from? I've been trying to find it here, but w/no success.
I'll prolly wind up making my own, however. I did find this recipe, and was amused to see that there's even a quark-making machine.
I'd love to have it w/some honey, and mixed berries & almonds on top. Nom, nom, nom...
Mmmmm berries and almonds. I'll have some for you!
I found mine at a local grocery store which contains a small version of a natural market around here. (Huckleberry's Natural Market within Rosauers for anyone in the NW US.) I'd guess something akin to our natural market would be your best bet, if you have one nearby.
Oh noes, my log has been taken over by cheese-eaters again
Meh, +0.2kg this morning... its prolly cuz of DOMS, cuz I'm still in a deficit. My sore lats might actually come from bunching up my shoulders during the stepping I did yesterday instead of from lifting.. I'll have to pay attention to not bunching my shoulders next time I go stepping. I'm feeling my hamstrings, the outer ones (semintendinosus, I think). And... hamstrings are actually 3 muscles?!? Yay for new anatomy lesson! That does explain why foamrolling hurts more on the side of the back of my thighs than the middle of the back of my thighs! Speaking of which: jacuzzi jet in the swimming pool is better than foamrolling!
Planning to do a 4-hour practice hike this weekend; not sure whether to go on Saturday or Sunday yet.
__________________
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#
IT-band... yes, I think my foamroller has found that one... *flinches*
__________________
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#
The one thing I haven't given up are my bike rides outside, because I love them. I just deal with the inaccurate burn, LOL.
My lower arms feel tight and swollen.
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