A Work in Progress

Training
761

what up people?

I’ve been hanging on the PN forums a lot lately…dealing with some mental stuff that has been on my mind.

I’m starting to pinpoint my weighty issues, and basically I think I’ve been starving myself without realizing it. Not intentionally, but just by “listening to my hunger cues.” The info over there is confusing sometimes, because it plays right into an under eaters thinking if they aren’t careful…To count calories or not, that is the question!

I logged my cals yesterday(it was an off day) and I got about 1100…on a training day, the only difference is I get a carb after…whoopee!

I need MORE FOOD!! :stuck_out_tongue: I don’t even understand how I have the energy to do the work I do in the gym!

This will be a slow process, which is scary to me because I’ve already been making slow PROGRESS…I am terrified this will take another two years to figure out! :open_mouth: I just want to get on with my life, you know?

Back in the day I counted calories and it drove me insane, lol! About 10 years ago, I remember dropping a bunch of lbs, I meticulously counted everything that went in my mouth…but I remember as long as I stayed within my calorie count, I still had things like bread, pretzels, red potatos, etc…

Now I’m stuck in this mode where I feel like I’m not supposed to have ANY carbs, and my relationship with them is poor. I’m more likely to binge if I have any…not good.

So that’s where I’m at…Training, GOOD…Eating, NOT so good! :frowning:

762

[quote]mom-in-MD wrote:

Now I’m stuck in this mode where I feel like I’m not supposed to have ANY carbs, and my relationship with them is poor. I’m more likely to binge if I have any…not good.

So that’s where I’m at…Training, GOOD…Eating, NOT so good! :([/quote]

I haven’t read your entire log so this question may have already been answered. When you looked at the various articles of the authors on diet what approach did you decide to use?

763

TBTH, I never used just one approach…I have always just tried to eat as clean as possible, while working through some food skeletons in the closet…
The closest “approach,” I’ve come to use is going with the principles of carbs in the morning, and fats towards the evening…(reminiscent of Mod Terry Lee who isn’t around anymore :frowning:

I’ve tried counting macros, cals, etc but it drove me batty…
So I switched my view to th PN principles…following hunger cues, having fruits/veggies with protein and a dash of good fats and only carbs PWO…

Either way, these past couple years I have not been eating enough… It’s a hard concept to deal with, especially when you are trying to lose fat…eating MORE doesn’t really register, you know?
At the same time it makes sense, but I never felt the need to apply it to myself …and who wouldn’t want to eat MORE? :slight_smile:
I realize that I can’t be going too crazy with this…I will slooowly bring up the cals…but I must be willing to tweak things and experiment some more…obviously MY way hasn’t been working…and I would be insane to keep eating the same way, expecting different results…

764

Please read this article by Berardi:

If you’ve been starving yourself, you need to spend a few weeks and fix your metabolism. As he suggests:

[i] Generally, the best fat-loss approach is this one:

First, be sure you’re eating enough nutrient-rich food to begin with. Typically 12 to 18 calories per pound of body weight is in the ballpark of where you should begin a fat-loss plan. If you’re not doing this, this is where you start. Spend a few weeks eating a high-quality, sufficient-calorie diet.

Also be sure you’re exercising about five hours a week to begin with. If not, when it’s time to start losing fat, begin by getting your exercise volume up to five hours per week.

Follow the plan above. If progress stalls out for more than a week, it’s time to drop the calories a bit. Taking them down by about 10 to 15 percent will do the trick to get your progress kick-started again.

Next, if progress stalls out for more than a week, it’s time to up the exercise once again. Add 1.5 to 2 hours per week and your body fat will get moving. [/i]

I know everybody is different and I know you have a thyroid issue to contend with, but to give you an idea, when I was dropping weight for my PL meet, I was still losing at about 14x my BW in calories. You can do your own math, but you know it’s not even close to 10x only eating 1100 kcals.

I’m by no means an expert on the matter, but I truly feel you will have to spend a couple weeks eating way more than is comfortable for you because you will not be hungry for it. Once your body is used to calories at that level, you can drop by a little bit and you should see scale changes.

In December when I first started working with my new meal plan, I was on orders to get my calories close to 2600 (so 16-17x BW of clean food) for 2-3 weeks before we started dropping cals.

765

It’s great to have the goals you’ve set for yourself. I get inspired when I see you ladies getting serious about your health. Most of you neglect yourself as a result of doing for others all the time. It is paramount that you also do for yourselves as it affects everyone around you.

I see you’ve gotten in with Jen Heath and that should be plenty enough guidance and inspiration to see you through. Work hard and try to comply with all the advice she gives. This site is great but always try to find out who is giving you advice and does it jive with what these professionals on this site recommend. Good luck Mom!

766

Hey thanks for sharing that Court!

I’m usually closer to 14-1500cals, yesterday I was just feeling blah…when I’m depressed or stressed, I usually DON’T EAT…an opposite of a binge…

I don’t want to jump in and just start eating 2000cals a day :stuck_out_tongue:
I will start by adding a bit more protein to each meal, probably in the amount of 100-200cals a day for a couple weeks and then go from there…This means I have to log foods again, and that makes me want to scream! AHHH! oh well,GAME ON!

767

[quote]mom-in-MD wrote:
Hey thanks for sharing that Court!

I’m usually closer to 14-1500cals, yesterday I was just feeling blah…when I’m depressed or stressed, I usually DON’T EAT…an opposite of a binge…

I don’t want to jump in and just start eating 2000cals a day :stuck_out_tongue:
I will start by adding a bit more protein to each meal, probably in the amount of 100-200cals a day for a couple weeks and then go from there…This means I have to log foods again, and that makes me want to scream! AHHH! oh well,GAME ON! [/quote]

1500kcal still isn’t high enough though. Maybe mmgalb can chime in with what she ate leading up to her figure comps, but I would guess it wasn’t much less than that if it wasn’t higher…

I’m like you - if I’m tired, feeling bleh, I don’t eat. In fact, if I’m not following a very specific meal plan (ie. it tells me EXACTLY what to eat), I don’t eat enough. And that’s when I put on weight cuz I screw my metabolism up.

Instead of logging food daily, is it possible for you to make up a daily menu or two (not sure how much variety you like) for yourself in advance and follow that? Even a training and non-training day? That way you can completely pre-plan/cook and just check boxes as you go. Makes my life easier and I’m sure as a mom is would make yours easier as well.

768

[quote]Court wrote:
mom-in-MD wrote:
Hey thanks for sharing that Court!

I’m usually closer to 14-1500cals, yesterday I was just feeling blah…when I’m depressed or stressed, I usually DON’T EAT…an opposite of a binge…

I don’t want to jump in and just start eating 2000cals a day :stuck_out_tongue:
I will start by adding a bit more protein to each meal, probably in the amount of 100-200cals a day for a couple weeks and then go from there…This means I have to log foods again, and that makes me want to scream! AHHH! oh well,GAME ON!

1500kcal still isn’t high enough though. Maybe mmgalb can chime in with what she ate leading up to her figure comps, but I would guess it wasn’t much less than that if it wasn’t higher…

I’m like you - if I’m tired, feeling bleh, I don’t eat. In fact, if I’m not following a very specific meal plan (ie. it tells me EXACTLY what to eat), I don’t eat enough. And that’s when I put on weight cuz I screw my metabolism up.

Instead of logging food daily, is it possible for you to make up a daily menu or two (not sure how much variety you like) for yourself in advance and follow that? Even a training and non-training day? That way you can completely pre-plan/cook and just check boxes as you go. Makes my life easier and I’m sure as a mom is would make yours easier as well.[/quote]

Good advice. The other thing to consider is that after tracking for a while you will have an easy reference for calories, macros etc. when you eat the same meal again. It gets easier as you go.

769

[quote]giterdone wrote:
Court wrote:
mom-in-MD wrote:
Hey thanks for sharing that Court!

I’m usually closer to 14-1500cals, yesterday I was just feeling blah…when I’m depressed or stressed, I usually DON’T EAT…an opposite of a binge…

I don’t want to jump in and just start eating 2000cals a day :stuck_out_tongue:
I will start by adding a bit more protein to each meal, probably in the amount of 100-200cals a day for a couple weeks and then go from there…This means I have to log foods again, and that makes me want to scream! AHHH! oh well,GAME ON!

1500kcal still isn’t high enough though. Maybe mmgalb can chime in with what she ate leading up to her figure comps, but I would guess it wasn’t much less than that if it wasn’t higher…

I’m like you - if I’m tired, feeling bleh, I don’t eat. In fact, if I’m not following a very specific meal plan (ie. it tells me EXACTLY what to eat), I don’t eat enough. And that’s when I put on weight cuz I screw my metabolism up.

Instead of logging food daily, is it possible for you to make up a daily menu or two (not sure how much variety you like) for yourself in advance and follow that? Even a training and non-training day? That way you can completely pre-plan/cook and just check boxes as you go. Makes my life easier and I’m sure as a mom is would make yours easier as well.

Good advice. The other thing to consider is that after tracking for a while you will have an easy reference for calories, macros etc. when you eat the same meal again. It gets easier as you go.[/quote]

That’s a great point - I put everything of mine into Excel and keep a master list of all my foods I eat (I don’t vary too much). That way instead of having to login everyday to fitday, I only go in when I’m adding something new that doesn’t have the breakdown on the package. I keep the macro breakdown to an easy multiplier (ie. 1 cup, 1oz) and that way if I have 5oz of chicken, I can just multiply my 1oz macros by 5.

I can copy/paste whatever I plan to eat until I get the calories I want in a breakdown I’m happy with.

But, to get your calories up, you’re going to have to be eating 5-6 real meals a day. I went back in your log and some celery sticks, PB and 3 prunes doesn’t count as a meal.

770

I tend to eat the same things too…I have a good idea of what is in what :stuck_out_tongue:

I thought I was doing good, but when you see the breakdown of everything it’s not so good…I will use trusty ole fitday until I get a better idea, and can SEE the amount of food I am eating…

I like the meal plan idea, but since I’m home I can think ahead, and plan meal by meal…

I already knew what I was going to have for breakfast, and after breakfast I knew what I was going to have for lunch :stuck_out_tongue: The trick is to add more to what I’m already eating, starting with protein…I know it is important to do one thing at a time so you can gauge progress better…If I just throw a bunch of calories in me in the form of protein and fat, then I won’t know what’s what…

771

I got to the gym just in time for happy hour…I DO NOT like going there at 5pm…it’s like a meat fest…only all the females are attached to there cardio devices, so there’s not much too look at for the guys aside from each others lifting…

I saw this poor guy spotting another guy on a seated db shoulder press…and the spotter was definitely working harder than the lifter… And then the guy threw down the weights with a big grunt like he had just done some grueling work…gah!

My training:
db Shoulder press-4x5x30s 1x5x35s

*a girl commented, that she better get out of my way cause I was using the “big weights.” :smiley:

Lat pull down with the dual cable thingy, cause the lat pull down machine was being used for tricep press downs, grrr
4x10x90

One arm db rows
2x10x35s 2x10x40s

Lat raises
4x10x20s

Barbell shrugs
2x10x135 2x10x155

OH tricep press
4x10x35

Dips w/115lbs assistance<—that will change soon enough 4x10

Did 3 pull ups in between sets…then messed around with negatives with 70lbs…and then I got two partial pull ups with 85lbs!! I say partial because I really struggled, and I barely got my head even with the grips…

Db side bends
4x8x45

-so what’s the verdict on these anyway? I do them on occasion to get a really good stretch…but I’ve read it’s not good to do because it makes the waist thicker?

*No cardio!

And I did a number on some house lo mein (intended)
Not intended was the number I put on the ice cream I just had… oh well…

Weigh ins/measurements tomorrow!! It will be like my new beginning!

772

Oh BETTY!!! You poor dear! 1100 calories? 1500 calories? What in the world!!!

When I STARTED prepping for my figure competition last year, I believe that I was between 2800-3200 calories on lower body days, 2600-2800 on upper body days and 2200-2400 on non-lifting days and my cheat days were 5000-6000 calories (yes, I am a dork! I counted and logged my cheat days =D)… at a body weight of 160-162…

Here is what I looked like at this time:

(don’t have any good pics… but hopefully you can see a little from the video that I had visible abs and decent definition)

I eventually got down to 1400 but that was the week before my show and it was AWFUL! AND… I have had a HELL of a time trying to get my metabolism back where it was (I am still not there) My calories now are between 2200 and 2800 but I am not as lean as I was. In fact, I am going to have a battery of tests run in 2 weeks to check my thyroid =D, estrogen, testosterone, food allergies, and a bazillion other things to see what might be “off” still from prepping for that damn show…

Anyway, enough about me! You NEED to eat more! I like the strategy of adding 100-200 calories every week or two until things get going again! =D

LOG YOUR FOOD woman! It’s the only way you will know how much you are eating (or not eating!) =D

773

I know. UNDER eating is just as lame as OVER eating…but I kept feeding into the eat less exercise MORE info out there! probably took it a bit too far…*blush

Ok, so this is where I’m at. I’m struggling with the idea of changing things, since I am still making progress, body comp wise…BUT, the idea of making even BETTER progress by eating MORE is ok too, and then I don’t feel so bad!

Since I have only been getting between 80-110 grams of protein(ya, that’s bad) I’m first going to aim for 150/day…That is about 30 grams per meal…but that means I HAVE TO make a concerted effort to eat 5 meals/snacks a day!! It’s a good day when I get three solid meals…:rolleyes:

P= 150x4=600cals
F= 80x9=720
C= 100x4=400

Put it altogether and that’s 1720cals…Good goal, or too high to start with? The fats seem a bit high, as do the carbs…cause I don’t eat that many on a non training day…so I don’t know where I’d get the extra 100 cals…or should it all just be the same for awhile?

HALP!

774

Hi Ya Ladies,

Been MIA for ahwile. Had a big project at work I had to get thru, but I had had enough for today.

mmgalb727,

Just to chime in a bit, since I have been dealing with this thyroid thing for ahwile now, be sure that when they take your tests that you get dr. to agree to TSH, Free T4, Free T3 and anitbodies. If they do a CBC panel, make sure they do a ferritin draw over just a plain iron drawn. The ferritin test goes deeper. A DHEA test would be good also. The doc’s seem to only take a snap shot of what we need to look at.

I upped my thyroid med’s on my own. Doc wasn’t totally happy until I told him that it took away my contant and burning pain in my shoulder. Said there was a connection there. I also asked him about test on DHEA that I had done in January. He looked at test results and said I had none and to supplement. My doc missed this. Oh by the way, if you haven’t figured it out I had an endo appointment on Tuesday. Can’t wait to see if DHEA brings me back to life.

Hey Betty,

What’s up with the comment that lady made about the heavier weights? Kinda sounded rude.

Well I better go. Hopefully I’ll get to stop back a little sooner.

fitnesslady

775

Thanks for the advice FL! I have heard from MANY sources that this Dr. is the best and most thorough in the SouthEast… so hopefully she will be very willing to run all of the tests that I ask for… =D

Betty - that seems like a good place to start. Don’t worry about the extra 100 calories right now… Just get in the food you need on a training day… if you REALLY want to add in the other 100 cals that you will be missing from carbs then add some protein or fat in. I would also stick with upping protein and fat as you slowly raise our calories. No need to add many more carbs in my opinion…

776

Hey Karen-
So you saw a REAL endo as opposed to a regular MD? I have an appt at fancy schmancy clinic on the 22nd…

I haven’t been taking my meds! But I feel fine…not all foggy and fatigued like before…I stopped because I wanted a “clean,” reading the next time…

Molly- I meant 400 calories! oops…100grams of carbs is 400! I don’t count veggies or fruit…
Just taken it day by day…still kind of nervous about the MORE food concept…maybe it’s similar feelings to how an anorexic feels when they start eating again?

At least I got the training thing down! I don’t even know how I’ve come up with the energy to do it all! So now I’ll have even MORE energy to burn!

777

I wasn’t sure if you maybe took in 75 carbs on non-training days and 100 on training… I thought you got 25 extra carbs on training days from Surge or something accounting for the extra 100 calories. But I get now that it was a typo… Just add some more protein and fat and you will be fine!

778

Forgot to share this from yesterday!

It was the finale of the Biggest Loser challenge at my gym…

I jogged 6 minutes non stop! Shocked And then ran as fast as I could for the last 45sec or so…It’s not anything I had been practicing, so it was in me somewhere all along, haha…

Before-.26 in 6 minutes
After-.55!

Push ups (as many reps in 1min)
Before-30
After- 50

Crunches(as many reps in 1min)
Before-50
After-66

I decided to join in on another challenge…It’s a 6 week walking/running club that will lead up to a 5K… Razz
I’ve been wanting to do something “challenging,” and this will do! My goal is to jog the whole 3 miles, but we’ll see…

Also, Victor the Pro BB guy(who also serves as my trainer from to time) will be putting on an Ironman/woman challenge

The most situps pushups, pullups,%of your weight in Bench for reps and some kind of sprint at the end!

Lots of cool things to do!

Oh ya, and I did my first spinning class yesterday too!! The instructor said he was impressed, and that I didn’t have to kill it as brutally as I did…that’s just how I roll…:stuck_out_tongue:

And as of today I am down a size! It’s a nice feeling for sure! It’s why I’m hesitant and conflicted in changing things right now, when they seem to be working! It’s like everything has FINALLY come together…I’ve been consistent in all realms(training, cardio, eating) and I’m getting results! Consistent results at that…maybe I won’t be able to continue on and eventually I will plateau, but is now the time to up calories?

I think I would be comfy in at least adding more food before and after training…

And I’m going to instill a habit of having a shake along with my coffee first thing in the morning, and then a snack before the gym…as opposed to waking at 6am and not eating til 830am…

779

sup!

Training:

3min elliptical
Chin ups 3x5x115(assistance)

DB flat bench(mixing it up for a couple weeks!)
3x5x45s 2x5x50s!! <—been dreaming about that for awhile! I looked up to see if I had any witnesses, and I said aloud, “That was SO COOL!!” lol…

Incline bench
4x10x80

Bent Rows
4x10x70

Pec Dec-
4x10x105

Front raises
3x10x12s(running out of time)

Barbell curls
3x8x40s
spotted VIC<—trainer BB guy— in between sets of incline db presses…had to get the 110db up onto his knee…good thing for DLs!!

Intervals-
Jogged @5.0 for 1 minute, recovered for 2 @3.5----> 6 rounds…walked @3.5 for 10 more minutes…

780

Feeling left out down here…

Training-

Box Squats
4x10x95<----really getting the form down, and getting more explosive.—

DB sumo squat-stood on two 35lb plates, some under each foot---->makes it a little tougher----4x10x100lb db

Leg Press
4x8x230<—leaving two in the hole

Single leg DL
4x8x40lb dbleft two in the hole-----> each side----getting better at these, and hardly used any hands on anything to balance…

Maybe I’ll post a video of my own next time! I really love this move…it gets you right in the center of your bum :stuck_out_tongue:

Hyper extensions
3x12x25lb plate

And this may sound lame but at the end I did
50 reps of side lying leg lifts on each side…

Then 50 reps of glute kickbacks on each side

I think they are really good finishers! And really target those “problemo,” areas…

Then I did
3x30sxplankholds

Then I was running out of time, so I did 20s on Jumprope 20soff…for 5 minutes…that was FUN!! I hope my knees don’t hate me later