you dont use enough smilies or lols in your posts! lol 
[quote]AlisaV wrote:
One a day. They’re doing a decent job, I think. I can’t tell, since it’s subjective, whether it’s real or not, but I’m trying to fix the physiological variables. [/quote]
One a day is likely not enough. They are likely either the 400IU or 1000IU size. Most vitamin D researchers, the ones I have read anyway, that evaluated the benefits of vitamin D are supplementing with anywhere from 2000-8000IUs per day (some more).
1000 IU. Thanks for the heads up; maybe I’ll go for more.
What are the “benefits” that you’ve read about?
I’m using them for mood (and I saw a legit CDC article to back it up.) I’ve just been “lower” than I should be, especially in the winter, since i was eleven. For someone with a loving family, fortunate circumstances, and some honest accomplishments behind me, I’ve spent altogether too much time with a sense of despair and worthlessness. That’s not how it ought to be. So if Vitamin D works, that would be awesome.
I was very deficient in Vit D, so much so it affected my calcium uptake or somethinglike that. I’m naturally dark so i dont go out of my way to go into the sun but I was told to take 2 capsules per day and to spend 10 mins a day in the direct sun without sunscreen. Hang in there, it will take time to work but it will happen
[quote]AlisaV wrote:
1000 IU. Thanks for the heads up; maybe I’ll go for more.
What are the “benefits” that you’ve read about?
I’m using them for mood (and I saw a legit CDC article to back it up.) I’ve just been “lower” than I should be, especially in the winter, since i was eleven. For someone with a loving family, fortunate circumstances, and some honest accomplishments behind me, I’ve spent altogether too much time with a sense of despair and worthlessness. That’s not how it ought to be. So if Vitamin D works, that would be awesome. [/quote]
Vitamin D for mood / depression has been getting a lot of interest. My wife has recently taken my advice and has increased from 1000 to 4-6000 per day. I can see a change but there are so many variables (sleep, work stress, monthly cycle, diet, …) that it is hard to know if vitamin D is the cause of the positive change. She struggles with mood in the winter so I’m hopeful that this will help her.
Omega 3s have also been positively correlated with mood in some studies so you might think about supplementing or upping your dosage.
I did a quick search and this TNation article has some information that might help
Squat: 10@45, 10@65, 10@85, 5@95, 5@115, 1,4@125
bench: 10@45, 10@65, 5@85, 5@95, 5@105, 2@110
deadlift 10@65, 10@105, 10@105, 5@135, 5@155, 5@175, 3@195, 3@205 (PR!)
the 205 wasn’t beautiful, but I think it was close enough to count.
hypers: 3x12@25 behind the head
5 chinups.
The bad news: I am now officially in the Big Butt Club and I haven’t run in a long time. I’m going to start running more now and over break, and start dieting in earnest when i come back. I think I’ve lost aerobic efficiency, which sucks, but if that “plateau” article is right, that means I’ll get more out of cardio in the fat loss department. Esophagus burn, here I come!
nice PR, woman!
and welcome to the big butt club.
An over 200 lb deadlift is awesome! Making it prettier next time is a good goal too.
Complex day!
Complex 1:
@65:
12x clean&press
12x front squat
12x bent-over row
12x SLDL
12x clean@press
Complex 2:
@65:
12x clean & press
5x lunge (each leg)
7x push press
5x bent-over row
9x back squat
Complex 3:
@65:
deadlift
Romanian deadlift
powerclean
push press
back squat
good morning
6 times through, with 6 reps, 5 reps, 4, 3, 2, 1. (A pyramid thing.) 90 second rests between sets.
7 sprints, 30 seconds each.
big butt: good. Post pics. Yay for the deadlift PR.
Big butt: not good. Mostly me being a fatass.
definitely not a fatass!
and hella nice back development!
Honey that butt is awesome with the tiny waist. You gotta get over the body-hate thing.
Nice trapezius muscles, and oh nice derriere dear.
[quote]CBear84 wrote:
definitely not a fatass!
and hella nice back development!
[/quote]
Agreed! Actually the killer back stands out more than the booty in that particular pic! YAY! =D
I’m definitely in the big butt club. Seriously, I have a huge fuckin ass.
Anyways, if you didn’t know it, I see a huge difference in the picture you posted (from the last one I’ve seen of you). Your back width/mass and tri’s are CLEARLY much bigger. You’ve put on some muscle girl. nice job.
Yay! You guys/gals are very sweet.
More muscle was exactly what I was going for so that’s gratifying to hear.
Comparing the pic on the first page of your log to that one, you’ve majorly changed your upper body and back. It looks pretty darn proportional to your lower body, with a tiny waist in between.
And, you are stronger.
Its all in how you look at it.
[quote]AlisaV wrote:
Big butt: not good. Mostly me being a fatass.[/quote]
Wow. Nice butt. And great work on the back. If you bring up your lateral delts it will further emphasize the killer v-taper you have going on. Lateral dumbbell raises or equivalent machine movement, is the way to go for this.
And, I would discourage you from going on a “diet” after the holidays. It would be a shame if you got lean and but weak after all you have accomplished. If you want to make changes, make small incremental ones like being stricter with what you eat late at night or add in a day or two of running each week. See what happens over a month and then adjust if necessary.
I do lat raises “once in a while” but I should really be more consistent about it. They never seem to go up in weight. Maybe I’ll just do them every day I press.
You know, you’re right, I have made much better gains eating more food (and, to my surprise, have literally not gained weight!) I’m going to go back to tracking food and making incremental changes like you said. I don’t see any reason to drop calories real low again. Lifting heavy is more satisfying.
Other thoughts: that picture really does look better than the way I thought of myself! Odd. Also, it’s conceivable that some of the big butt is muscle, right? Since I’ve actually been working over these past months? Well, that’s my story and I’m sticking with it.