June-August. Actually I didn’t have a scale the whole time! I think around 1400-1700, with a fair degree of madness on the weekends.
[quote]talenaah wrote
you have a wealth of knowledge and training advice, i see a career in the PT industry in your future…
[/quote]
Yes! Cbear has sage advice. Thank you.
And T, you’re making great decisions and it looks like you’re enjoying it.
I think you will start seeing some awesome results. Stick with it!
Enjoy your refeed!
T- the AD is a great choice, I did it two years ago…I got pretty lean then came to the harsh realization that I hardly had any muscle on me 
My energy level baffled me; I was able to do a conditioning class in the morning and do MT in the evening on some days.
Hmm, might go that route again…
i will definitely enjoy the refeed, M…thanks!
skye-glad to hear you had great results. i’ve always been really skeered to loose any muscle as a result of ‘dieting.’ fortunately (or UN, i spose…) i’ve never dieted strict enough to get really lean. i’m pretty certain i’ve got a decent muscle base and can afford to stay on some cal restriction for a bit. especially since my injuries are keeping me away from heavy training.
i’m gonna PM you and bug you about AD… 
and if anyone has any advice in this area, please throw in your wisdom. my goal is probably about 10-12 lbs…which has eluded me FOREVER. # isn’t as important as just getting to a level of leanness that will show off muscles, primarily in the upper body as that’s where i carry it.
I am rooting for you on the diet thing. Go get those 10-12 pounds and kick 'em to the curb!
how was the superbowl party??
i love the top post on this page. haha
10lbs easily done in a month=RFL! my go to diet of choice…
Depends on training though…if you still want to do 5/3/1(train for strength) then I’d wait…if you want to maintain, then I’d say go for it!
Then again, the AD sounds interesting…but I naturally eat proteins, fats and veggies…are veggies/fruits excluded from the AD?
I dont think I could hang with counting my veggie carbs! eek
Deja-party was great, although i missed most of the game chopping veggies for the pizzas we were making. our friends had single doughs set up for everyone to make their own pizzas…yum. last time i was there, they made wheat especially for me, and they ended up liking it better than white and proceeded to make wheat for everyone 'cept the kids…
carb up/refeed day: had plenty of kryptonite and wine. one brownie, one miniature boston cream pie (single serving = 4 bites) about 10 piggies in a blanket (lil smokies wrapped in crescent roll) 3 pieces of my pizza (this is smaller than regular size pizza) and plenty of wine. now my plan continuing on the AD will NOT involve refeeds like this. clean carbs and MINIMAL wine if at all. <<<this will be tricky but do-able and a must.
MIM- RFL seemed too strict for me, i seriously can’t go too lo cal unless i get some diet pills or fat-burner things. i’d like to avoid that. i have a voracious appetite and little will power. ;/ i’m still learning about the AD, there are lots of threads/articles out there that i need to read more about. no fruit 'cept for possibly berries around wrkout. i think you have to count veggie carbs (i’ve counted them but not sure yet if you have to)
*thank you skye for the AD info!
yesterday got in super quick but effective workout-forgot it was week 2 and didn’t know #s and forgot about 3 sets…but # not important as the shoulder is also one of my limiting injuries atm
MP
bar x 10,8
55 x5
60 x5
65 x5
hanging clean and press supersetted w squats: (re-set the bar on the rack for several of the hang CP to give me one sec rest-these were tough)
65 x6 /10 back squats
65 x6/ 6 front S, too hard switched to back squats for 9 more
65 x6/12 back squats
squat + OHP 2 sets x10 with bar
60 steps of walking lunges no weights, mainly 4 stretching the legs.
had protein shake with 25 g pro 7 g carbs immediately before and after wrkout, then the aforementioned re-feed.
Too strict? and counting veggie carbs isnt?
your right about the stupid lo cals tho…but you make up for it with the refeed! 
In my mind, it wasnt forever…I knew if I could hold strong for 2 days, Id get a free meal, another two days, Id get a refeed! and so on…
And in 4 weeks I lost 12 lbs ; so there…
Good luck with whatever you decide…have you thought of carb cycling? or trying a more moderate approach(cardio, carbs only pwo, etc)
I’m glad I wasn’t the only one to screw up my 5/3/1 numbers this week.
Solid pressing, here.
Quick and effective workouts FTW! Great job.
Hmm…yeah, stubborn last 10lbs. I feel ya. Definitely just a matter of tightening up the diet. Whatever you choose, stick with it! I’m sure you’ll see results.
[quote]mom-in-MD wrote:
Too strict? and counting veggie carbs isnt?
your right about the stupid lo cals tho…but you make up for it with the refeed! In my mind, it wasnt forever…I knew if I could hold strong for 2 days, Id get a free meal, another two days, Id get a refeed! and so on…
And in 4 weeks I lost 12 lbs ; so there…
Good luck with whatever you decide…have you thought of carb cycling? or trying a more moderate approach(cardio, carbs only pwo, etc) [/quote]
i don’t have a full grip on the veggie restriction yet(i know fiber is subtracted for your total carb count) i need to read more, since i’ve seen some AD discussions that seem to say eat as many as the good, fibrous veggies you want, but that seems to conflict the whole <30 carbs a day.
i’m not even kidding when i said i can’t do low cals. i’ve been plugging into fitday, and it’s no wonder i’ve been stuck where i am for so long. i’m probably easily eating around or over 2000 a day. good food, but a lil too much.
i’m glad you had such great results with RFL-it comes down to doing what works best for our body and what’s maintainable.
low cal for t= sad, sad girl…
thanks! i read that about your #s kimba…i don’t think it ruined anything for you.
thanks masch-i figure by posting here i will be holding myself waay more accountable. and i’m definitely going to give it a go for a couple months. i sometimes am guilty of the “want over-night results” cause i’ve cleaned up for one week…haa haa.
yesterday wave 2 week 2 DL<<<<<<< recall that i’m backing way down on the pounds for this as well and decided to go for some volume.
95 x 10
105 x10
115 4sets x10
^^^^^^^
just did these nice a slow, really concentrating on form. hips immediately tighten up in the front. still lots more work to be done to fix em.
accessory stuffs: also all done nice and slow, squeezing at the places i should and visualizing purty muscles.
narrow grip pull downs: 75 lbs 5 x15
cable bicep curls: 40 lbs 5 x15
seated leg press: 105 lbs x15,10 75 lbs 3 x20
walking lunges around the gym, just BW to stretch and for shits and giggles.
15 DBs for usual unilateral leg stuff+ glute bridge from the floor. << want to try off the bench
i throw small sets of hypers in every time i’m there btw.
yesterday’s cals: a tad over 1800…and i didn’t even eat all that i normally would. shit this is going to suck if i need to be hitting around 15-1600. better finish my AD reading.
a couple thoughts re the AD…
-
the 30 g is just a baseline number. the idea is to get you carb depleted, fat adapted, and into ketosis during the low carb stage. if you keep ur activity level high and hit the weights hard you can probably achieve that as long as ur net carbs are somewhere below 55g a day. so personally i think you should eat all the fibrous veggies you can stomach… just don’t go crazy on stuff like carrots and other veggies that aren’t exactly low carb. an extra plateful of broccoli is not going to fuck with ur results.
-
i think u’ll find lower cals a bit easier with the high amount of fat you’ll consume. for many people it just makes you feel better and more satiated (SP!) than a lower fat diet. as ur body becomes fat adapted you should start to feel better. for the first 10 days ur sposed to set calories fairly high… so do it. then slowly lower them depending on how ur feeling. the real key is not going apeshit with the junk food/alcohol on ur refeed days.
-
do you plan on doing 1 or 2 day refeeds?
-
promise me now ur not going to trip out when the scale shoots up 6 lbs after ur carbload. =+) it’ll be gone two days later.
-
rock it girl!!! even if you decide this style of eating isn’t for you… it’s a good way to get used to incorporating a ton of dietary fat and gives you lots of good ideas for low carb meals. it’s crazy how you start to crave bacon and eggs like a mofo on the ad. even if you eat them every day.
Carb cycle FTW = less crazy
thanks for the input deja! i always thought broccoli (which i eat almost every day) and spinach are so harmless it doesn’t matter how much of them you eat. yep, no carrots, peas or the like.
i’m planning on a one day controlled refeed. perhaps a relatively healthy dinner with carbs starting sat eve (thai food, soft shell chicken tacos, etc) then enjoy what i would eat normally. whole grain carbs, lean meat and some healthy fats. the big X factor for me of course will be if i allow wine. likely will have to have at least one perhaps 2 glasses on sunday.
deja, did you drink on the AD?
hi Bobbi! nice to see ya 'round these parts…unfortunately i’ve been living a carb-cycling sorta life style for the last 7 years. moderation isn’t working for me so it’s time to go balls to the wall<<<or at least my version of it. i’m keeping my fats more to the good fats side and keeping those high. the saturated ones are in moderation. this truly is almost effortless for me, i LOVE meats/veggies/fats. i don’t care for fruit at all, but that could be a factor of being a low-carber for long, i forgot they are good. ;/ 'cept berries of course, they rule!
side rant why do all the calorie count sites vary so much with nutrient breakdowns? wtf it’s annoying.
i’m off for some HIIT and playing around at the gym-no weights day.
[quote]talenaah wrote:
[quote]mom-in-MD wrote:
Too strict? and counting veggie carbs isnt?
your right about the stupid lo cals tho…but you make up for it with the refeed! In my mind, it wasnt forever…I knew if I could hold strong for 2 days, Id get a free meal, another two days, Id get a refeed! and so on…
And in 4 weeks I lost 12 lbs ; so there…
Good luck with whatever you decide…have you thought of carb cycling? or trying a more moderate approach(cardio, carbs only pwo, etc) [/quote]
i don’t have a full grip on the veggie restriction yet(i know fiber is subtracted for your total carb count) i need to read more, since i’ve seen some AD discussions that seem to say eat as many as the good, fibrous veggies you want, but that seems to conflict the whole <30 carbs a day.
i’m not even kidding when i said i can’t do low cals. i’ve been plugging into fitday, and it’s no wonder i’ve been stuck where i am for so long. i’m probably easily eating around or over 2000 a day. good food, but a lil too much.
i’m glad you had such great results with RFL-it comes down to doing what works best for our body and what’s maintainable.
low cal for t= sad, sad girl…[/quote]
T, 2000kcals isn’t bad if you’re doing the right %. Deja raises some good points…30g is net carbs, post fiber. As for the fats don’t go all cheese; if you read the link I sent you, there’s even talk of percentages of saturated/mono- and polunsaturated fat.
All the best. My ass needs to go study and stop procrastinating
hi skye…30 net is very doable. i was worried about my brocc and spinach since fit day had some silly #s- i think i’ve got it sorted out now. yes, i need to finish my reading-now you get to studying!
i need a food scale. i have a pretty good guesstimate of serving sizes since there is this little scale (not in the lab, folks…in the office) so i’ve been weighing food at work.
i just made AVOMAYO…avocado mixed up with mayo…oh deliciousness to put on my broccoli.
today messed around in the gym:
assisted pull-ups (40lb counter weight) must start really trying these to work up to real ones
ab work
unilaterlal leg work
rotator cuff exercises
used Mr. Smith for BW rows
several sets of 20 hypers mixed in
15 min HIIT on stairmaster followed by 15 on cross-trainer
so far today (will likely eat a lil more of my beef/turkey meatloaf later)
Calories
1,543
61% F/ 30%P/ 8% Cho this has been the highest fat day so far.
need to go foam roll more…
you should start on those unassisted pullups before Kimba and Arachne beat you with a stick T although it will deflate your ego - keep that in mind.
cheers
N
Lol main, I was just about to beat her with a stick when I saw your reply!
T, looking good. I like the volume you’re putting into deadlifts. I’m sure it will pay off big. I was confused too on the fiber carbs vs total carbs. As I recall, fitday doesn’t have an option to subtract those. It would be nice.
Glad you clarified on the scale! I was about to worry…