Food today so far today…
845am-Breakfast- 4 hardboiled eggs(whites only)
1 apple
serving of almonds
Lunch 1245pm(wasn’t hungry in between actually!)
1 cup low fat cottage cheese- 24P/12C/5F
2 cups fresh strawberries-26C
12 olives- 5F
I think we’ve already established that she didn’t really know what she was talking about. 1g per lb body weight isn’t too much, there are plenty of articles available that agree. I don’t know about the zone, but if you’re still hungry, I think you should add more protein. I highly doubt the zone’s activity levels factor in lifting. Also, I think it would be helpful to see your macros through the day. For example, the milk and the apple are both high carb, so I probably would spilt them up. Make one a mid morning snack with some vegetables? You’ve got a huge gap between breakfast and lunch, no wonder you wanted something! I go with the eat every two to three hours idea. I feel like I’m always eating so there’s no sense of deprivation.
I didn’t mean to judge or offend, I was just curious. I’ve currently only got me and a tortoise to take care of, and that’s more than enough. I don’t know how I deal with babies!
It just seems like a lot of the women with families take care of themselves despite their families, not with their families. And I was wondering why that is.
As with all things in life, it’s a matter of finding balance…
Macros, huh?
I aim for 25 protein 30-35carbs and 10-12Fat per meal…snacks are 10-15P/15-20C/5F
FWIW I drink hood calorie countdown milk…(only 3 carbs) 
But I will track macros per meal just to make sure I don’t get lazy…But generally I use the eyeball method…I fill 1/3 of the plate with lo-fat protein and the other 2/3 is veggies, fruit, beans, etc…in the mornings I get allbran sprinkled on my fruit with walnuts, mmmm…
Congats on those inches lost and the pounds. I figured for me that is where I losing the most right now, because the scale isn’t moving much, but I got into this suit today that I couldn’t when I started the V-Diet, so things are working.
I ageee with the gals more protein, especially since you are a heavy lifter. Man I couldn’t eat that many eggs if I wanted to. YUCK! I do you one or two whole eggs once in a while, but I cook them flat as a pancake, smashing the yolks. I don’t like the runny stuff! Mostly I eat the egg substitute. Convienent and low in calories, fats and carbs. I add some read/yeelow peppers or add Splenda and cinnamon or add turkey bacon or candian bacon to or add a bit of salsa and sour cream. All very good and a differnet variation. I sure there are more things that can be added, left over broccolli, spinach et. Use your imagaination. Got to watch salsa as it can be loaded in carbs though.
Okay I am heading for the gym for my cardio, so will stop back later.
fitnesslady
ugh, well yesterday was a flop…I mean I ate well, but I felt like I was in a hundred different places at once…plus I was feeling rather lethargic…
Missed walking, cause I had to go to the store, but between walking around the neighborhood, going to walmart and the grocery store, I still managed just over 10,000 steps(5miles)
I went to check out the new gym I might go to the other day…I forgot what REAL gyms looked like, as I have been working out in military gyms,’ for(ever)!!
I think it could work…I could get my workouts done, and wouldn’t have to wait for the hubby to get home…I’m nervous because I haven’t left my daughter ANYwhere for a long while…up in Maine I was joined the Y for a little bit and she did ok in the childcare room…then again, someone was always holding her…now she is more aware and MOBILE!!!
I might go, and just check on her in 10 min. increments…
This gym has a plethora of machines lining the path to the assortment of cardio machines…i was getting worried, until she led me around the corner to FOUR squat racks,free weights, benches, you name it!
I’ll be sad to move gyms though, as much as the other sucks…but I felt like I belonged there, you know?
Foods for today:
4 hardboiled eggwhites-24P
1.5 cups strawberries mixed with 1/3 cup all bran buds, and walnuts topped with a dallup of whip cream! :)- 33C/12F
I don’t think I’m gonna make the gym this morning…my crazy baby is STILL sleeping!! I’m going to check on her just to make sure she’s ok…
so yesterday was a flop…my daughter is sick, and was holding me hostage.
She’s had little colds before, but nothing like this. She is so feisty normally, but yesterday she just wanted to lay on mommy, didn’t want to eat and was running a fever…
Hopefully the hubby will get out of work at a decent time so I can make it to the gym…I plan on making up for the two missed walks by doing 30 min of walking after training today and Sunday.
Sorry to hear your little one is sick. Keep up the good work and watch what you eat. You will get thru this. have a great weekend.
fitnesslady
Thanks K!
Turns out the little one has an ear infection. One of my new goals is to get us a new doctor…the clinic on base suuucks! yesterday was the second time in less than a month that I tried to make an appt and was told to go to the urgent care place!!
I missed training yesterday…But I’m hoping to get back to normal starting today!! I’m just going to count out the last five days, lol…
I’m going to check out the new gym on my own this morning, and get comfy with the location of all the equipment…hopefully next week I will be bringing my daughter with me, so I won’t have to miss training waiting on the man to get home!
Hi MiM,
Have you ever tried EDT? It sounds like it would be perfect for you. It is a quick workout, you get to lift heavy and it burns a ton of calories. You could look at sic’s old log for ideas.
I would recommend getting a scale and measuring your food. That would give you a more accurate account of your macros and calories.
I am married with 4 kids. I cook two dinners. One for the kids and hubby and one for me. It is not always easy but it keeps everyone happy. There is always junkfood in the house. I just don’t eat it. If I am busy (4 kids all in sports, workaholic hubby who travels all the time), I might cook a quick macroni and cheese for them but I don’t eat it. I would just grab a FF greek yogurt, cottage cheese w/salsa, or a can of tunafish. All easy and healthy.
SF jello is a great treat. I top with splenda and calorie countdown milk. The whip cream calories can add too many calories. SF pops are great too (they are around 10-20 calories).
The only reason I find skipping the junkfood easy is that I have one cheat meal a week. So i know I am not giving up oreos or devil dogs forever. I just have to wait for my cheat meal.
Powerlifting is a lot of fun. I hope you get to compete:)
Good luck with the new gym.
Claire
TRAINING-
4x8x90s rest
DB shoulder press- 1x25s 3x30s
Latpulldowns- 85lbs
DL- 135lb
GM-80lbs >>>Too much low back work??
Tricep OH press- 40lbs
Lat raises- 15s
So the new gym is pretty nice! There is even a poem of sorts posted by the squat racks, basically saying ‘Curlers, STAY AWAY!!’ There is chalk all over the place, so I know some serious lifting is taking place as well…
Theres even these nifty mini barbells with the weights already attached!
The only thing I didn’t see was a platform thing to do RDLS/rows, etc…but that can be worked around…and they don’t have a GHR thing or a hyper extension thingy…
Overall, it’s big, with plenty of space to MOVE AROUND!! When I did deads at the other gym, I was literally between the end of bench and the leg extension machine.
If my daughter does well next week in the childcare room, I will consider signing up!
And who knows, maybe I’ll be able to rub elbows with some serious lifters…there was certainly a few people there today that looked like they could teach me a thing or two! 
C- thanks for chiming in…on most nights we are able to eat the same thing(well, for me I minus the starchy carb) But on the nights the hubby wants to experiment with a casserole or something, I fix my own…the one thing that I haven’t incorporated is a cheat meal, so maybe that’s why I feel like I wanna chow down on crap all the time…maybe once every two weeks I’ll have a cheat meal on the day I weigh in and measure myself 
Or maybe a small treat after training??(M-W-F)
I’ve read about of EDT, just never tried it…I was actually considering giving it a go for my next program…either that or GBC, but I think I would more likely stick to EDT, lol…
I’ll have to look at it again over the next few weeks!! It looks like fun!!
ME? Compete?! possibly…but I need to get my weight down most importantly, and probably compete in the 165 weight class. For now I’m enjoying building a base of strength …But sometimes I do wonder how far I could go if I had the proper guidance…maybe one day!!
Oh, and I think SIC’s log has been deleted…damn.
I did 4 days of EDT a week. Two upper and two lower days. Each day I did two PR zones and then I would sometimes do two quick exercises at the end (calves, back ext, BW reverse hyper, lateral raises, rear delts).
Day 1 - Lower Body
1st PR Zone
- Deadlift
- Abs
2nd PR Zone - Leg ext
- Leg curl
Day 2 Upper Body
1st PR zone
- Bench
- BO BB row
2nd PR Zone - tricep pressdown
- BB curl
DAY OFF
Day 3 Lower body
1st PR Zone
- squats
- ABs
2nd PR zone - standing lunges - right leg
- standing lunges - left leg
Day 4 Upper body
1st PR zone
- Incline Bench
- Low cable row
2nd PR zone - Hammer Curls
- DB Floor Press - neutral grip
It was a tough program but I loved it.
Claire
One more thing…I have barbell rash from doing deads today 
I don’t know why I think that’s cool…
Ok, I don’t want to sound like a poser, but if I am to take my squatting/deadlifts seriously should I get a flatter shoe? Maybe that’s why my feet hurt, since I wear Nike airs, and they have like a 1.5 inch heel on them!
Get some Chucks to train in, they’re good for everything.
Although I stick by my oly shoes for squats.
[quote]dianab wrote:
Get some Chucks to train in, they’re good for everything.
Although I stick by my oly shoes for squats.[/quote]
I like my chucks for squatting. Wrestling shoes, slippers or barefoot for deadlifts.
Someday I might try some oly shoes
claire
Thanks Diana
And thanks Claire! A few questions to start…
The CORE movement is done by doing 4-6sets of 2-3 reps AND THEN setting your stopwatch and doing as many singles as you can?
And the circuits(PR ZONES) are the two exercises that are paired?
And in the circuits how do you determine how many reps to do?
Thanks!!!
Betty
Claire-one more question, if you don’t mind…
How long does one typically stay on this program? It seems really good for endurance and strength…would switching over to a WS template after be acceptable? I guess I’m already thinking ahead, lol…
I think you are referring to an EDT variant from an article here at T-Nation. The original EDT program is very simple:
Do as many reps of your pairings in sets of 5 (or 4, 3, 2, 1 depending on the time left for your PR zone) as possible in exactly 15 minutes (or 10, or 20 EDT is very flexible).
Do exercise 1, then immediately exercise 2, mark off on a paper how many reps for each one you did, take a sip of water, then go back to the reps. At the 5 minutes mark, you may want to move to sets of 4 if you are losing form or getting tired. You may want to drop to singles with only a few minutes left on the stopwatch. You must end the PR zone with the same amount of reps for each exercise.
Use a weight that you can comfortably do 10 reps with.
The next week, do the same pairing with the same weight but if you can increase your reps by 20%, the next week add more weight.
It’s good for around a month, then you risk burnout because the program is very intense.
You could also just add a PR zone to the end of a regular training session to get some extra conditioning in your workout.
BTW, it does not replace cardio.