A Work in Progress

Training
401

Yes, I lost 1.5 around my belly…I measure everything!!

Since Im doing EDT right now, Im not worried about adding cardio after…but on my cardio days I will start doing some intervals to start, and then just keeping the intensity UP after.

I know my log is painfully boring, but it helps to share at least…

I appreciate any and all feedback. :slight_smile:

I started taking my thyroid pill as soon as I wake, and then eating something small 30-45 min later…usually a glass of milk(calorie countdown) and half an apple…

It’s leg day today…yikes…and probably the last day Ill ever have to worry about someone else hogging the one and only squat rack…I’m going to be joining the gym off base, so I can lug my rugrat with me :P(my daughter)

402

Small confession…haven’t been to the gym since LAST Monday! :open_mouth: Had a cold all week,and so did the little pipsqueak…

I officially joined the gym I kept talking about, so Im back on the wagon tomorrow!

403

so my Flameout and HOT-ROX will be here this week…Im excited!

I was wondering…EDT should be enough ‘cardio,’ on my weight days, right? Im tanked as it is after, so I can’t imagine trying to do more!

404

[quote]mom-in-MD wrote:
Small confession…haven’t been to the gym since LAST Monday! :open_mouth: Had a cold all week,and so did the little pipsqueak…

I officially joined the gym I kept talking about, so Im back on the wagon tomorrow!
[/quote]

a new gym!! That is exciting!! I love the energy I get from the gym! Good luck! I hope your feeling better. We have been passing a cold around here…

405

[quote]mom-in-MD wrote:
so my Flameout and HOT-ROX will be here this week…Im excited!

I was wondering…EDT should be enough ‘cardio,’ on my weight days, right? Im tanked as it is after, so I can’t imagine trying to do more! [/quote]

I’ve always felt EDT was more than enough ‘cardio’, period. :slight_smile:

406

Normally, I’d agree with Vader about the cardio.
But you have been trying to ramp up the fat loss, if I was in your shoes I’d do 15 minutes afterwards at a good pace. I’m a cardio hater, and find it real easy to just blow it off, but if you get into the habit…

You’ve been at this for a while now and I truly believe that if you stick with EDT and all the good eating habits that you’ve acquired, you will get some results.

407

[quote]dianab wrote:
Normally, I’d agree with Vader about the cardio.
But you have been trying to ramp up the fat loss, if I was in your shoes I’d do 15 minutes afterwards at a good pace. I’m a cardio hater, and find it real easy to just blow it off, but if you get into the habit…

You’ve been at this for a while now and I truly believe that if you stick with EDT and all the good eating habits that you’ve acquired, you will get some results.[/quote]

I’m a cardio hater as well, so that’s definitely where I was coming from.

I agree though, if you want to ramp up the fat loss, short 15 minute sessions might be all you need.

408

Thanks! What about 10 min before and 10 min after?

Theres nothing more boring than being tied to a machine…thats why I enjoyed my long walks outdoors, but I don’t think the intensity was there, you know?

So I’ll add a brief session after EDT, and 30-45 min of intense cardio on my cardio days, the first 10-15 min probably being intervals and the rest high intensity…I do actually enjoy hill walking on the treadmill…and its been forever since Ive done the elliptical or bike…

something HAS GOT TO GIVE!!

409

Do what works for you, just make sure it works. Keep up the intensity, long walks are great for relaxation and recovery, not so much for burning fat. And switch up the machines frequently, it helps.

410

[quote]mom-in-MD wrote:
something HAS GOT TO GIVE!![/quote]

I find that once you reach this point, something ends up giving. Hang in there, and enjoy yourself.

Oh, and your log isn’t boring.

411

Thanks A.- Unfortunately that’s not the first time I’ve said that :rollseyes: I’ve been at this for too long with little to show for(accept an increase in strength) But I just want the stupid pounds to go away!!! :tantrum:

I think upping the intensity of the cardio is going to do it…I can feel it…

I already effed up today though and had munchkins and tater tots along with my healthy broccoli and ground turkey after training…grrr

TRAINING:
5min elliptical(fat burn mode)
BENCH- 1x10xbar 1x8x85 2x5x95 1x5x105 2x3x110

PR ZONE#1
Incline bench-30s
Bent over row-50#
67 REPS8x5 6x4 1x3 Beat my reps by 7 from last week…I think once you beat your original PR by 20 reps, you up the weight.

PR ZONE#2
Bent over flyes-10s
Barbell curl-30#
76reps 13x5 2x4 1x3

15 min hill walking(level 12) @ 3.3

Technically this is my 4th week of EDT. Already? I know?! But since I missed last week, I’m counting this as my 3rd…But only my first full week employing the ws4b program. Maybe another 3 full weeks to beat some PRs and give EDT a real chance to work…along with the increase in cardio, my new cool supps;I’m bound to see SOMEthing happen!! (oh, and quitting the splurging on crap as well) Maybe a once week cheat meal would set me straight…I just don’t know…I’ve read if you are overweight you shouldn’t be pigging out like that.

412

Hey…

So I just caught up on the last few pages. I’m not sure what your exact height/weight are, altho I’m sure if I were to look hard enough, I may find it in your log or profile. In any case, I’m too damn lazy.

When you reported your 1.5inch belly loss, you said you also measured everywhere. Is this the only place that you dropped inches or is this the only one you’re concerned about? I ask because I’ve had several conversations with my mother about myself. Here I am basically sitting at the same weight I was 10 months ago. If I went by that alone I’d be depressed and eating myself into a vat of ice cream.

However my mom (who’s a pretty smart lady) said to me: “If you were to be a size 8 and weigh 155lbs would you care?” and then later when my size 8 clothes were getting big, “If you were to be a size 6 and weigh 155lbs would you care?” and now that those are somewhat loose, “If you were to be a size 4 and weigh 155lbs would you care?” The answer to all of these is obviously no. Now, it’s kind of a yes, because I’ll be competing in the 148 weight class, but I digress.

So, if you are losing inches on your arm, thighs, ribcage, chest, be happy! Even if you’re not losing inches, your body composition should be changing. Have you taken progress pictures? If not, start. You may not be able to see changes month to month but if you were to share them with someone that doesn’t see you everyday I bet they could.

I think a cheat MEAL a week would be good for you and you could probably convince yourself not to have the snacks with your kids throughout the week if you knew that come Saturday night you could have a meal with some cheats in it and a glass of wine or something.

Just my 2 cents :smiley:

413

Hi, thanks Court…

It’s the only place I dropped inches…I measure everywhere that day…

And no you aren’t blind or lazy…I’ve never shared my weight before due to all the fat-people bashing that goes on…I’m not proud of my weight, you know?

I’m 5’9" though :smiley:

I took pics back in March, but have only been going by inches so far…I don’t have the balls to share pics here if thats what you are implying :stuck_out_tongue: Maybe a little leg every once in awhile, but full body? Fugeddaboutit!!

I lost inches alright, but gained them back plus some through the summer vacations we took…

Since January, I have gained 16 pounds total…

Here is the breakdown from the very beginning…I might as well come forward with my weight…

Starting weight 191 in SEPT of '05
Dropped 20 pounds by DEC of '05 just by lifting heavy and cleaning up the diet…

Through Jan of 06 til Aug of '06, I managed to gain the 20lbs back…AUG of '06 found out I was pg with daughter, yay!!( we had been trying that year) Aug of '06 to April of '07, gained 37 lbs…lost 20 initially following the few weeks after her birth…Gained 8 pounds back while breast feeding(figure that one out!)

Lost 15 pounds through the summer and up until January of '08…then I started gaining…I think thats when my thyroid decided to take a crap…I didn’t have a clear plan until I enlisted the help of an online trainer in March-May…I was still gaining, but I was losing inches here and there, so I was happy…but now I’m basically back to where I started from…

If you can figure that jumble of words out, more power to you! :stuck_out_tongue:

414

[quote]mom-in-MD wrote:
Hi, thanks Court…

It’s the only place I dropped inches…I measure everywhere that day…

And no you aren’t blind or lazy…I’ve never shared my weight before due to all the fat-people bashing that goes on…I’m not proud of my weight, you know?

I’m 5’9" though :smiley:

I took pics back in March, but have only been going by inches so far…I don’t have the balls to share pics here if thats what you are implying :stuck_out_tongue: Maybe a little leg every once in awhile, but full body? Fugeddaboutit!!

I lost inches alright, but gained them back plus some through the summer vacations we took…

Since January, I have gained 16 pounds total…

Here is the breakdown from the very beginning…I might as well come forward with my weight…

Starting weight 191 in SEPT of '05
Dropped 20 pounds by DEC of '05 just by lifting heavy and cleaning up the diet…

Through Jan of 06 til Aug of '06, I managed to gain the 20lbs back…AUG of '06 found out I was pg with daughter, yay!!( we had been trying that year) Aug of '06 to April of '07, gained 37 lbs…lost 20 initially following the few weeks after her birth…Gained 8 pounds back while breast feeding(figure that one out!)

Lost 15 pounds through the summer and up until January of '08…then I started gaining…I think thats when my thyroid decided to take a crap…I didn’t have a clear plan until I enlisted the help of an online trainer in March-May…I was still gaining, but I was losing inches here and there, so I was happy…but now I’m basically back to where I started from…

If you can figure that jumble of words out, more power to you! :P[/quote]

Heeheehee I put my finance major skills to good work and figured that out. Ouroboro can’t count to 5 (sometimes even 3) so if I couldn’t, I wouldn’t feel too bad :slight_smile:

I wasn’t implying posting pics here at all. I’ve taken progress pics myself and they are nowhere near these boards! I mean share them with someone…even if it’s your husband. It’s hard to look at yourself day in and day out and see changes. Plus, even if you look at pics from the beginning and pics now it’s hard to look at ourselves and not be our harshest critic. I send mine to a trusted friend who I don’t see often for his honest opinion on the matter.

When I started I lost weight just from diet. I wasn’t doing a whole lot of activity - soccer once a week for 3 months then the VERY occassional jog. It’s a bit more complicated with your thyroid issue.

I guess my only other advice is to stick to it and drink as much water as you can. Keep flushing your system. I find if I don’t carry a large waterbottle with me I won’t get my water in throughout the day because I ‘forget’ to fill it up or ‘don’t feel like’ filling it up. Oh and make sure you’re getting your sleep in.

415

I agree with Court on this one…leave out the little snacks here and there and look forward to the cheat meal on a day of your choosing.

Also when you don’t work out, do you lower you caloric intake. Like if you planned on working out but the kiddo didn’t corporate do you decrease the calories for that day to make up for not working out?

416

Hi,
I tried to read some to catch up on your progress. I know it is hard to not just lose weight but keep it off. It is my infinite struggle as well. But I guess if we never try, we will never have the chance to succeed!

What type of nutrition plan are you following?

417

I’m not following a specific plan…I was loosely following the ZONE diet there for a bit, and I guess thats pretty much how I try to eat on a regular basis…

Lowering cals? No. My cals are already low(when I haven’t cheated), and I don’t know how I could lower them any more without being starved all day…

My cals were pretty high today!! As were my carbs, but according to fitday, I got 55grams of fiber! :open_mouth: I drink about 3L a day as well…

If I could remain consistent with the clean eating(minus the cheats here and there) and incorporate a cheat MEAL, I think that would work wonders! Even when I had the online trainer she didn’t allow cheat meals, so I guess I’ve got it stuck in my head its not ok…and feeling deprived, that’s where the snacks come in to play? takes psych hat off

Thanks for the feedback ladies! I am expecting to see some results in the next couple weeks, damnit…

Anywhoo, here are my foods today!

-830am 3/4 cup cottage cheese
2 cups mixed berries w/1/3 cup all bran buds

1230pm-ground turkey meat
zucchinni
(tater tots, munchkins)

4pm-4 jumbo eggwhites
handful of almonds

630-2 cups chili( homemade)

730-sugar free jello snack

Calories
1,674

Fat
67.2

%

Saturated
8.7

%

Polyunsaturated
4.3

Monounsaturated
10.0

%

Carbohydrate
197.8

%

Dietary Fiber
55.2

Protein
92.4

418

Is that 67 grams fat total or in addition to the the other 3 listed? Sorry so many ??'s just trying to figure out the #'s. I know it is 4 cals per carb, 4 cals per protein and 9 cals per fat but I was just curious on the fat grams part of your post.
In my experience I eat protein before bed, like 3 hard boiled eggs without the yokes or pieces of lean turkey, I try not to add carbs to the last meal of the day.

419

There are a few things that stand out to me in your food list.
First, the amount of carbs. That is alot. I can understand you want to eat alot of fiber but there are better fiber sources from veggies that have less carbs.
Second, your lunch and dinner lack the measurements for exactly how much you ate. Perhaps you know and just didn’t bother posting them though.
I have also been looking at calorie amount for 2 cups of chili and am having trouble trying to fit that amount in with what you said your total calorie amount is.
And what is with the unnamed amounts of tater tots and munchkins? :stuck_out_tongue:

420

[quote]myjennycdb wrote:
Is that 67 grams fat total or in addition to the the other 3 listed? Sorry so many ??'s just trying to figure out the #'s. I know it is 4 cals per carb, 4 cals per protein and 9 cals per fat but I was just curious on the fat grams part of your post.
In my experience I eat protein before bed, like 3 hard boiled eggs without the yokes or pieces of lean turkey, I try not to add carbs to the last meal of the day.[/quote]

I read it as follows:

Calories - 1,674
Fat - 67.2g (37%)
Carbohydrate - 197.8g (46%)
Protein - 92.4g (17%)

I think the fat just broke down by mono, sat, etc.

If this is the case, your protein is super low and your carbs very high. Have you tried 1g of protein per lb of bw? Or even something like 30% fat, 30% carbs, 40% protein? That’s still pretty high in carbs, but lower than what you had today.

Honestly, try using fitday in advance. Like use it now and plan out a day for tomorrow (or even Wed if you’re short on groceries). Add/remove things until you hit a breakdown with fewer carbs. That way it’s a bit more planned out.