Clothing OPTional--90% More Salacious!

[scribess]

Originally Posted by NYC_Native

Yes, that is what I want to see. Now get to posting more numbers, woman! LOL

Originally Posted by stingo

Hmm I was told there'd be workouts? You know, with weights posted and stuff?

Good Lord, you're a couple of needy Nick and Noras! Or insistent Isaac and Inas!* Etana never posted her numbers and never caught any flak for it. *grumbles*

Anyway, kinda have to have the workout before I can post it. It's not tomorrow yet.

Originally Posted by NYC_Native

Going back to the figures, I think you're making solid progress, even if it is just week 1 of OPT. And with regards to calipers, I can never be consistent with them. That's why I actually wound up getting an Omron (which is in storage somewhere in Temple, TX, at the moment), because it was just easier for me to hold onto a bioimpedence thingie than basic calipers. So for now, I'm only doing measuring tape and keeping track of those figures.

My scale does measure BF, but I think it's woefully inaccurate. If I truly cared I guess I could always pay for a Dexa, but there are other things I prefer to spend my money on. I think measurements and pictoral progress will be good enough for me.

*Am now wondering if I got that particular rule right or if Nick and Isaac should be plural as well.

[scribess]

Okay, it occurred to me that at work, I can't be so subtle about typing notes off a clipboard as I can a post-it note (what I put my cals burned on), so I'm listing my workout tonight. I half-suspect the instance of actually logging my resistance work is a ploy on the part of you all to get me to spend even more time on this forum.

I'll post today's cals burned/eaten and the deficit tomorrow per my usual schedule; since I don't have the GWF display, I upload my data and charge the GWF while I'm in the shower in the morning.

OPT A1
*Note: Weights are supposed to be 70% of 1RM, but I was never able to figure out my 1RM so I've been starting somewhat low and increasing/decreasing as necessary.

Everything is 3 sets, 10 reps, except for plank, obviously.

Wide stance DB deadlifts
17.5 (well, technically 35, I guess...)

Swiss ball bridge
BW

Swiss ball flys
7.5

Neut. grip shoulder press
12.5

Prone superman
BW

Low to high woodchops
15

Plank
80/64/64

Pithy comments*

• Swiss ball flys are decreased from 10 from my first time out since ROM and form suffered badly; but I seemed much better this time out; may try 10 again next time
• I'd consider increasing on woodchops except on the last set for both sides at some point I lost concentration and therefore lost my balance a bit. I'll stay here a time or two more, since I don't particularly like the idea of accidentally lobbing my PowerBlock into my TV.
• Today's tunes to make planks more tolerable: Snow Patrol, "Eyes Open" and "Run." "Eyes Open" was great; "Run" is too slow and depressing. Thinking I may make a playlist specifically for planks. Aside from that, though, times on plank are increasing steadily.
• Recovery work was excellent. Hardly any pain on the IT bands at all this time; felt relaxed and loose after.

*Me, pithy. HA!

[LisaS]

Kewl. Sock puppets, Deficit Theatre, Occasional workouts, Middle School English and grammarians. This deserves a semi-relevant cartoon:

[stingo]

Try picking a weight where you could do 11 reps, but not 12. That will give you the proper intensity.

[scribess]

Originally Posted by LisaS

Kewl. Sock puppets, Deficit Theatre, Occasional workouts, Middle School English and grammarians. This deserves a semi-relevant cartoon:

Well, in my defense as a grammarian, I have used "ginormous" myself on occasion. And I do acknowledge that language isn't static, but yeah, sometimes it feels like a rage-against-the-dying-of-the-light thing.

Originally Posted by stingo

Try picking a weight where you could do 11 reps, but not 12. That will give you the proper intensity.

I'll have to carve out some time to figure that out. Thanks!

[scribess]

Weigh in: I'm calling it 149.6. Initially 149.2 (again) so I grabbed a bottle of cleaning fluid just to double-check that my scale detected the increased weight. It did, but put me at 150 when I weighed again without the bottle. Weird. Normally I can step on it three times in a row without it changing its number.

Water retention may also be related to not getting in enough water--I've been drinking around a gal and 16oz each day, but keep waking up thirsty. Sodium and potassium levels are probably off as well--I ought to read Leigh's water manual to see if I can troubleshoot myself.

Sleep: 6 hours 19 min. Even tried going to bed half an hour early, too, but still didn't fall asleep till my regular time.

Stats for Monday, June 15
Cals burned: 2607
Cals consumed: 1582 (152.8p/142.3c/44.2f; 39%/36%/25%--macros pretty close to goal)
Deficit: 1025

Activity

• 15 min walk at work (missed the second one due to wind and rain--did get in the exercise from going downstairs and up again, though )
• OPT A1 (detailed stats listed previously )
• 40 min DDR (been listening to the audio files of FLTS; had chapter 9 yesterday about doing as little as you need to to lose the fat. I know, I know. I should probably cut DDR. But I like it! *Bambi eyes*)

[Naive]

A gallon + 16oz seems like a lot of water too me!!! But what do I know? I step on my scale at least twice to see that I get the same reading. Quite a few times, it's worked in my favour, my weight will drop - 0.2lbs and so I go with that. LOL

[scribess]

In Fat Loss Troubleshoot, Leigh recommends that women typically start out with a gallon of water. I figure if I'm still thirsty, that's probably a sign to drink more--but it could also be that I'm low on potassium; I read that "unquenchable thirst" can be a sign of being low on potassium.

Then again, another red flag for potassium deficiency is "overall weakness," and I was just thinking earlier that despite my low sleep, I've been feeling pretty good. Felt good after my workout yesterday; felt good after lunchbreak Pilates session today; heart rate seems nice and level. So maybe I do just need a lot of water.

[scribess]

OPT A2
3 sets, 12 reps unless otherwise noted.

Step-Ups
7.5

DB face pulls
12.5

Bent over DB rows
12/15, 12/12.5, 12/12.5

Standing curls
10

Ball reverse extension
BW

Side plank
L: 60, 44 R: 44, 46

Comments

• First, I realized I probably won't be able to try to do the 70% of 1RM equivalent stingo mentioned until I'm back from vacation. Weeknights don't give me enough time; I'm doing a service project on Sat that may last all day; and it seems pointless to spend my rest day figuring things out. Since it likely won't hurt me to focus on form for the moment anyway, I'll just take my one day at home after returning from TX to work on figuring out 70% 1RM for Weeks 5-7.
• Plan to increase weight on step-ups and curls.
• Decreased on rows b/c with the 15s I felt myself pulling out of my bent-over position. Also I wasn't keeping my shoulder blades drawn together, but when I checked NROL4W (which I've been using for form when the exercises coincide) I didn't see any mention of drawing shoulder blades together. Wonder where I got that idea from.
• L side planks went well; increased time. Disappointed with R side planks, though--previously I'd gotten to 60 on at least the first one. Not sure what was up today. Plank music: The Fray, "You Found Me" and "Say When."

[stingo]

Huh? What's to figure out - you pick up a weight and you see how much you can lift it. If you can't get the desired number of reps but you're very close, keep that weight. If you can do more than the prescribed reps, it's too light. And if you can't come close to the prescribed reps it's too heavy. Close meaning within 3 reps of your required number. (It it's 8, then 5 etc).

[scribess]

I'm not saying that the 70% of 1RM process is difficult; I'm saying the process is a process that still requires exertion. That's what I meant by "figure out." With my past hormone issues, I am trying to avoid getting into overtraining (and yes, that includes cutting back on non-OPT-sanctioned exercise, including DDR. I forewent tonight and will forgo tomorrow as well). I guess I view the 70% bit as being in addition to the OPT activity--though I suppose I could count that as a set and then just do two more instead of the full three.

But at any rate, like I said, I don't think it's going to hurt me any to focus on form for now. All the more so since I'm currently training at home, alone, and without even mirrors to check myself. I'm at least not doing Barbie weights, even if I'm still fairly moderate.

[scribess]

Weigh-in: 150 (Grr--but my quads and thighs do feel a little swollen despite my recovery work yesterday. I'm hoping it'll go down tomorrow since today is cardio only)

Sleep: 7:06 However, I feel sleepier today at this time than I did yesterday--maybe because I remembered a dream last night. I've heard that when you remember your dreams, that means you didn't get into as deep a sleep.*

Stats for Tuesday, June 16
Cals burned: 2572
Cals consumed: 1621 (151.4p/153.8c/55f; 38%/38/24)
Deficit: 951

Activity

• 1/2 hour Pilates DVD. No V.C. Andrews discussion; coworker and I instead talked about what we plan to bring to the company picnic on Friday. I mentioned that while I like everyone I work with, I'm not sure I like them so much as to spend $15-20 getting a fruit plate or salad together. May just make brownies because they're cheap and then take them in a disposable container so I can just leave them.
• 15 min walk at work
• OPT A2--specific details previously listed

*No Mars ice cream topping this time out. Instead a friend wanted me to give my opinion on whether he should use preemie baby dresses as earrings. Thankfully my dream self still thought that was an astronomically stupid idea.

[Willie]

Originally Posted by scribess

Activity

• 1/2 hour Pilates DVD. No V.C. Andrews discussion; coworker and I instead talked about what we plan to bring to the company picnic on Friday. I mentioned that while I like everyone I work with, I'm not sure I like them so much as to spend $15-20 getting a fruit plate or salad together. May just make brownies because they're cheap and then take them in a disposable container so I can just leave them.

I had to suck it up and go to a work gathering the other day (ok, really? the LAST day of school, you all want to spend MORE time together? I mean, I actually genuinely enjoy these people... but all I wanted to do was spend some quality time in my silent house). I bought a few pounds of grapes on sale for $1.50/lb. They were tasty, and I had something to nosh on.

[scribess]

Originally Posted by Willie

I had to suck it up and go to a work gathering the other day (ok, really? the LAST day of school, you all want to spend MORE time together? I mean, I actually genuinely enjoy these people... but all I wanted to do was spend some quality time in my silent house). I bought a few pounds of grapes on sale for $1.50/lb. They were tasty, and I had something to nosh on.

Okay, yeah, that meeting is just evil.

Thanks for the tip, though. It has the benefit of no prep work required! (Well, aside from a quick wash and placement in a bowl.) I'm sold.

[scribess]

What I've learned today: Deficits suck all the more when the only thing you have to do at work is the mind-numbingly boring task of checking spreadsheets.

[Espi]

Eating out of boredom or for stress-release is a big one for many... chewing gum FTW

[Juleske]

Originally Posted by scribess

What I've learned today: Deficits suck all the more when the only thing you have to do at work is the mind-numbingly boring task of checking spreadsheets.

If you prefer, you can you eat your chicken breasts at my place so we can both watch my boyfriend eat his way through oodles of garlic bread baguettes, tosti's and chocolate

[scribess]

Originally Posted by Espi

Eating out of boredom or for stress-release is a big one for many... chewing gum FTW

Definitely a lot easier to ignore hunger if I feel like my brain is occupied. I keep sugar-free gum stocked in my desk, but try not to use it too much. I also love herbal tea, so maybe I'll get myself a cup at some point.

Originally Posted by Juleske

If you prefer, you can you eat your chicken breasts at my place so we can both watch my boyfriend eat his way through oodles of garlic bread baguettes, tosti's and chocolate

Your boyfriend isn't related to Satan, is he? That's just evil.

[Juleske]

Originally Posted by scribess

Definitely a lot easier to ignore hunger if I feel like my brain is occupied. I keep sugar-free gum stocked in my desk, but try not to use it too much. I also love herbal tea, so maybe I'll get myself a cup at some point.

Your boyfriend isn't related to Satan, is he? That's just evil.

He probably sold his soul in exchange for a super metabolism I read tea supresses appetite a bit, so have at it!

[realcdn]

Originally Posted by Juleske

If you prefer, you can you eat your chicken breasts at my place so we can both watch my boyfriend eat his way through oodles of garlic bread baguettes, tosti's and chocolate

You know, they wouldn't get a conviction if you two snapped and buried him in the backyard.

[kimikaw]

Originally Posted by scribess

What I've learned today: Deficits suck all the more when the only thing you have to do at work is the mind-numbingly boring task of checking spreadsheets.

So that's why I felt so unmotivated today...the dreaded deficit / spreadsheet combo

[scribess]

Originally Posted by Juleske

He probably sold his soul in exchange for a super metabolism I read tea supresses appetite a bit, so have at it!

Sold his soul, huh? Maybe I'll have to look into that!

Yeah, I have found hot tea suppresses my appetite, for a little bit at least. More like a half hour. Then my sock-puppet self is all like, "Thought you could fool me, huh? Well, SCREW YOU, I'm starving!" But by that point, usually I can hang on till my next meal or snack.

Originally Posted by realcdn

You know, they wouldn't get a conviction if you two snapped and buried him in the backyard.

Duly noted.

Originally Posted by kimikaw

So that's why I felt so unmotivated today...the dreaded deficit / spreadsheet combo

The two together are nefarious foes, indeed.

OTOH, I just spent a good 35 minutes tweaking my weight loss and measurement spreadsheets (found a template online that I based everything off of--hate dealing with formulas in Excel) and then created another basic one to track my deficit and expected pound loss. Those types of spreadsheets make me happy.

And when I figure out how to do a decent screen capture, I can upload my pretty weight loss graph!

Only mine isn't so pretty right now, as there's been an influx of up days. Evil water retention.

[Juleske]

Originally Posted by scribess

OTOH, I just spent a good 35 minutes tweaking my weight loss and measurement spreadsheets (found a template online that I based everything off of--hate dealing with formulas in Excel) and then created another basic one to track my deficit and expected pound loss. Those types of spreadsheets make me happy.

Ooh, please to link to the template?

[Pips]

Wouldn't using something like fitday or sparkpeople be easier than using spreadsheets?

[Deserve]

Originally Posted by Pips

Wouldn't using something like fitday or sparkpeople be easier than using spreadsheets?

Yes it would but then she would have to find a new way to loaf off at work.

[poppypixie]

Ha! Exactly! Isn't that what most of us are doing?

I'm going to have to follow this log - it has sock puppets!

*subscribed*

[scribess]

Originally Posted by Juleske

Ooh, please to link to the template?

http://www.choosing2lose.com/t rackers.htm

And they have a version already in metric.

Some of the sheets I wound up deleting. Didn't find the "recommended weight" or "helpful extras" tabs particularly helpful. And I changed the color schemes a bit. And in measurements I don't think it's necessary to track fat loss on my elbows and ankles, so I deleted those to, as well as some others.

So yeah, I like to tweak.

Originally Posted by Pips

Wouldn't using something like fitday or sparkpeople be easier than using spreadsheets?

Can't change the color scheme in fitday (as far as I know). And since I'm only using the free version of fitday, I think I only have the option of seeing the graph for up to two months. I'd like to have my pretty graph include the full 12 weeks of OPT.

Basically, I just like having more control. I'm sure that says something about my personality.

Originally Posted by Deserve

Yes it would but then she would have to find a new way to loaf off at work.

Actually, all the graph tinkering was at home. Loafing at work consists primarily of this forum and Leigh's site. I don't even spend much time watching funny videos on You Tube.

Originally Posted by poppypixie

Ha! Exactly! Isn't that what most of us are doing?

I'm going to have to follow this log - it has sock puppets!

*subscribed*

Hello! Yes, sock puppets make everything better.

[Pips]

Originally Posted by Scribess

Can't change the color scheme in fitday (as far as I know). And since I'm only using the free version of fitday, I think I only have the option of seeing the graph for up to two months. I'd like to have my pretty graph include the full 12 weeks of OPT.

nope, can't change colors afaik. The graph I use most of the time is the 'weight goal' one though. It can handle several months just fine (though gets a bit cramped if you use 6 months or something). You'd have to adjust startdate+startweight and enddate+weightgoal though.

[scribess]

Weigh-in: 149 (Okay, okay. I had to use my weigh-with-cleaning-fluid-then-without trick to get the number, but seeing as last time I did that I got a bump that showed on the scale the next day, I feel justified. )

Sleep: 6:45

Dream: Deficit dreams are starting to kick in. As in, dreaming about food. This time it was a brownie at a buffet. I actually went through the whole debate before selecting the dense, fudgy, chocolate-chip bedecked brownie: "I'm an adult. It's my life. I can choose to eat the brownie if I want to. I just need to be honest about it and log that I ate it." So I picked up the brownie.

Then somewhere down the line it morphed from decadent, chocolatey goodness to a dessicated, mundane chocolate chip cookie bar. Which I still ate. So not worth the dream calories.

I think my body is sending me advance warnings to prepare for the company picnic tomorrow.

Then I segued into being on vacation at my parents' and watching nip/tuck on DVD while they looked at the newspaper for movie times, trying to find something that would appeal to everyone. Evidently they were having an argument about going out of town vs. staying in town and supporting the local economy. Experienced my first occasion of being woken up by dream-shouting when my dad screamed "REVENUE!"

Stats for Wednesday, June 17
Cals burned: 2591
Cals consumed: 1611 (145.8p/121.7c/60.5f; 36%/30/34) macros way off today.

Activity

• 2 15 min walks at work
• 50 min on treadmill at 70% MHR--sweet spot for desired HR turned out to be a modest incline, 1.5-2.0, at 3.6-4.0 mph walk, depending on the current song on my iPod.

Honestly, if I had the space I'd prefer to just set up a home gym. I'm self-motivated and cheap (probably need to pick a new gym, as I'm paying $60 for a bunch of stuff I don't use. But the facilities are nice and it's right on the way to work, and only 10 min away from me, so those are nice pluses). But I'm also a people-watcher, and I have to say there was a lot of people-watching to be had yesterday.

• Analysis of "amazon" vs. "lean" body types as presented in the survey in Leigh's Defining Bulky, Once and For All article (very few "amazons," sadly)
• Numerous people with poor posture reminding me to work on my own turtle-neck tendencies (one guy was particularly awful. I wanted to attach some sort of pulley system to his head to yank it straight)
• Guy doing curls with 5lb weights. Tried to remind myself I don't know his story. Maybe he's rehabbing. Maybe he was just warming up. Maybe he somehow misread the label and has an inner ear issue so that he couldn't detect the small gravitational pull of the 5lbs and thought it was at least 15. But I still had a moment of internal snickering.

[scribess]

Originally Posted by Pips

nope, can't change colors afaik. The graph I use most of the time is the 'weight goal' one though. It can handle several months just fine (though gets a bit cramped if you use 6 months or something). You'd have to adjust startdate+startweight and enddate+weightgoal though.

Hmm, may have to try fiddling with that more. Thanks for the tip!