Oh noes, my log has been taken over by cheese-eaters again
*giggles* Sorry! (I strained my quark during the night, added some blueberries and walnuts to have as my morning snack. Tasted a tiny bit of it plain and wow! it tastes a lot better strained!)
Quote:
Originally Posted by Pips
IT-band... yes, I think my foamroller has found that one... *flinches*
I've been going to physical therapy for a few weeks now, because of my left knee. I was unable to kneel on it without pain, and running was impossible. Turns out, IT band was very tight and sore and I didn't even realize it! Just got my foamroller yesterday (from Perform Better as suggested by NYC_Native in another thread here) and ow ow ow it hurts so good!
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.
You can go on a little longer to lean out your legs, but the last x pounds are always a pain and can take a long time. But you've been doing great so far, so by all means try. But start to mentally prepare yourself to go off of a deficit in the medium future, and to even gain some weight (and fat!) if you want to gain muscle.
Your inspiration pics don't require that much less fat, and a fair bit more muscle. Also, you have so many physical ambitions (hiking, doing a pull up, etc.) that it would be a shame if you would limit yourself to aestethics. IMO.
You can go on a little longer to lean out your legs, but the last x pounds are always a pain and can take a long time. But you've been doing great so far, so by all means try. But start to mentally prepare yourself to go off of a deficit in the medium future, and to even gain some weight (and fat!) if you want to gain muscle.
Ya. The plan was to get to around 16% BF, then gain muscle + fat till I get around 20% BF, and then lean again till 16%. Its not that I'm afraid of gaining, I just don't feel I reached my goal with losing yet...
Quote:
Originally Posted by Juleske
Your inspiration pics don't require that much less fat, and a fair bit more muscle.
Hm, I'm pretty sure I'm still over 20%, and I'd like to be around 16%. I'll measure tonight.
Quote:
Originally Posted by Juleske
Also, you have so many physical ambitions (hiking, doing a pull up, etc.) that it would be a shame if you would limit yourself to aestethics. IMO.
I know, I know... Hiking is probably the only the thing that might convince me to stop cutting atm. I'm not sure if I can get over the idea that stopping the cut to gain muscles is not the same as giving up on the weightloss though.
__________________
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#
Yays I ordered hiking boots! Hopefully they'll arive the week after next
Also bought hiking maps with some routes so I can practice (without getting bored from walking along boring straight roads).
__________________
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. DB Snatch (5x5): 14kg
no change in weight, was less heavy though. I'll try 16kg next time. B1. DB Incline Bench Press (3x8): 8kg
no change in weight, but I did 12 reps on the last set, where I barely magaged my 8 reps last week. Time to up! B2. DB Single Leg Romanian Deadlift (3x8): 14kg
2kg up since last week, I'm pretty sure I can do 16kg next week though, as it wasn't that heavy C1. Plank (2x 60 secs): 39 and 42 seconds
Last week was 34 and 36, so up by 11 seconds total! C2. DB Cuban Snatch (2x12): 2kg
same as last week. shame we don't have 3kg weights, I feel 4kg would be a bit too much..
I skipped the intervals. I did endurance training yesterday, and going for a hike this weekend, so I was lazy.
The muscles around my right hip (both in my leg and back) feel somehow... flabbish.. during the DB snatches it felt like my right glute didn't wanna contract as much as my right, not neccessarily because its weaker, but it just felt like I had less control over that one. It sometimes feels like there's a lack of volume in between my right glute/hamstring when I'm sitting.
I know this won't go away by itself, but I don't really feel I can do anything about it... I think I could try to fix it if I put some effort in it, but for some reason I'm hesistant about it. Hope I'll be able to make up my mind about it at some point.
__________________
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#
Oh... the meter-thingy in the gym said I have 23.7% bodyfat, but I doubt that's even remotely accurate! Surely its more like 21-22%!
__________________
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#
Oh... the meter-thingy in the gym said I have 23.7% bodyfat, but I doubt that's even remotely accurate! Surely its more like 21-22%!
Why would it be inaccurate (other than that the meter thing is crap?)? I'm guessing my bodyfat is at 25%
If you want to be sure we can shell out 30euros to get calipher and hydrostat measured!
Why would it be inaccurate (other than that the meter thing is crap?)? I'm guessing my bodyfat is at 25%
If you want to be sure we can shell out 30euros to get calipher and hydrostat measured!
I filled in some webform on a site that was linked somewhere in Stingo's log, it showed less. Also, last time I used the thingy, it was less. I don't think the thingy is very accurate, and eating an hour before measuring doesn't help much either I'm afraid.
I might want calipher when I feel happy with how my body looks, so I'll know what to aim for after I've gained muscle and need to cut again.
Well, I've survived my hike! It took 6:30 hours, but I'm guessing 30 minutes were spent resting. I still have lots of energy left! (Though that might be because I had to wait 40 minutes at the trainstation, and then sat in the train for 40 more minutes.) My feet feel like could use some tennisball-rolling, and my legs feel a bit sore and pretty stiff, but nothing to really complain about. I did strain something behind my right knee, bending it after a period of rest hurts, but I don't feel anything is damaged. I didn't get hungry: I ate 5 purple fruity nutty bars, 1 banana, and 1 apple. For drinks I had 1.5 liter water with 2 isostar tablets in. I'm not sure whether that was enough water, but I didn't get thirsty.
Next time I'm gonna follow an official route though: I had to backtrack a bit because I had ended up on private property, and then take a longer way around.
__________________
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#
If the thingy is bioelectrical impedance-based, then yeah, it likely is pretty inaccurate. It can easily be affected by time of day, how much water you've drank, etc.
Even calipers aren't necessarily all that accurate unless you have someone really knowledgeable doing it. Calipers are helpful more so from a "am I making progress" standpoint than a bona fide "this is my BF%" standpoint.
If you have access to DEXA, that's the most accurate we can get without autopsy, but of course that's way more expensive.
Anyway, congrats on the hike! That was pre-new-hiking boots, right, Pips? Hopefully those will help in preventing foot pain/strange knee strains in the future.
__________________
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.
__________________
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#
Weight was up a bit this morning: 65.4 kg (64.8 yesterday)
If wanted to stay below 65 permanently, I should stop working out till I'm at 64 so DOMS and water won't push me over 65.
Yesterday (hike-day):
Kcal eaten: 2,485
Kcal burned: 2,388 (I put my hike in Fitday as "walking - moderate pace (3.0 mph)" so I'm hoping it's actually slightly more)
Plan for today:
Not gonna do anything, except maybe walk to friends' houses (5 mins, so doesn't really count, and having a slightly larger deficit isn't a bad thing).
Kcal eaten: 1,271
Kcal burned: 1,678
Deficit: 407
__________________
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 might want calipher when I feel happy with how my body looks, so I'll know what to aim for after I've gained muscle and need to cut again.
But when you gain muscle, your body will look totally different a number, even a fat% number makes a bad goal when it comes to muscle gain and loss. Say I think I look great and I check my bf% and it's 20% and then I go gain 3 pounds of muscle. That might mean my bf% has to go down even more to get definition (or my muscle will just look like fat to the untrained eye). So what's the use of knowing that, when I had less muscle, I thought I looked good at a certain bodyfat%?
Then what's the point of measuring bodyfat for aesthetic reasons? I guess the mirror is still the best way to decide whether you like the way you look. Or rather, photos.
Just went for a short walk, and my right shin gave me trouble again after like 5 minutes. I felt too much pressure on the arch of my right foot, where my insole gives extra support. Its not supposed to do that, my left foot has no extra support at all, and I don't think there's anything wrong with my arch, nor has any specialist ever looked at my foot. No idea why they built the arch support in the sole actually, its only supposed to elevate the heel of my food to make up for my right leg being shorter. Removing the insole made me dorsiflex my foot more when walking, and then I felt my shins really badly! I think I'll get shin splint if I'm not careful, so I guess I'll do some exercises to prevent that.
__________________
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#
Here's the link to the BF% calculator. Twas in Dougz's log, not Stingo's: http://home.fuse.net/clymer/bmi/
I'll measure my waist when I'm back home so I can see what it says.
Just got back from a walk during lunchbreak, and happy to say my shin doesn't hurt any more. Weight is still being a pain though, I was at 65.1 kg this morning (very early at 5 AM, might have been slightly lower at 7:30 when I normally weigh in).
Gonna be very strict with deficit this week, hopefully that'll help.
__________________
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#
So... workout! I forgot my sheet and pen, but fortunately I remembered my program and I borrowed a pen. Didn't do all my exercises though.
Workout B2:
A. Underhand Lat Pulldown (5x5): 23.5kg
did 1st set with 24.5kg, decided it was too heavy, and went back to 23.5, which is what I pulled last week. did 6 reps on the 3rd set though, because I could squeeze 1 more out. B1. BB Bent-Over Row (3x8): didn't do this
no way I could pull more after those lat pulldowns, and grip wouldn't hold out either. this exercises has to go. B2. DB Step-up (3x8): 8kg
why only 8kg, when I did 12 last week? I used the peg-leg version LisaS posted about, and I'm ashamed to admit I could hardly get myself up the step (and down...) with those 8kg! It really makes a world of difference, and I'm gonna keep doing it like this, as I feel I can make some good progress with it on my right quad and whichever muscle it is that you use to push your hip forward. C1. Pull-thingy (2x12): sigh... I'm gonna find a substitute for this. C2. Back Extension (2x12): still ouch
I will do the BB Bent-over row on A-workouts from now on, and do the DB Incline Bench Presses on B-workouts. Then both will have a push and a pull. Sortof.
__________________
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#
114.3 grams protein (@ 143 lbs)
decent enough, I thought?
__________________
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#
That's still .8g protein/lb BW, which I think is fine for a nontraining day. At least, that's about what my protein works out to be for this rest week on OPT, .8g protein/lb BW.
__________________
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.
Its time to up the stakes a bit. I've been hanging around 65 kg (143 lbs) too long, and I'm getting annoyed with it. No more measly 300 kcal deficits, I'm upping the stakes, trying to get to a deficit of at least 700. Easy on non-lifting days, but my post-workout snack is around 413kcal. I'm gonna half that, and take mandatory walks on my lunchbreaks on lifting days to burn some extra kcal.
In order to keep my metabolism happy, I'll have a weekly maintenance day. Last Saturday I ate around maintenance because of the hike, and got a long walk planned for Saturday, an excellent opportunity to eat lots. So, from now on, Walking-day will be Maintenance-day!
__________________
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#
Progress pics. Progress actually looks better with clothes on, but hey. Legs still look thick, and my back, under the bra-line, doesn't really look nice either.
Gah... I need to mind my posture! And the lighting...
Still lots of work to be done.
__________________
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 with Bytsi--there is nice progress with your back!
__________________
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. Deadlift (5x5): 30kg (+bar)
did 6 reps on the last 2 sets, so progress B1. DB Shoulder Push Press (3x8): 8kg
still hard, can barely finish my reps B2. DB Lunges (3x8): 10kg
same as last week, but wasn't so heavy. I'll up this next time. C1. Prone Cobra (2x 120 sec): 1:14 / 1:04
seems like my cobra's got worse... its been ages since I did these C2. Face Pull (2x12): 10kg
Tried a supine row in the squat rack after I was done squatting, since it seems to be the only place suitable for it. Those things are harder than they look!
Got hungry again during deadlifts, but not nearly as much as last week, so I just sucked it up. Enjoying post-workout snack of 1/2 pint quark cheese with 25g muesli.
Oh, and weight was 64.5 kg this morning, so I'm happy I decided to increase my deficit
__________________
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 strained my quark during the night, added some blueberries and walnuts to have as my morning snack. Tasted a tiny bit of it plain and wow! it tastes a lot better strained!)
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