[quote]Dasher wrote:
How’s the low carb for ya? It’ll work. How is your energy?[/quote]
You know what? After I got through the first couple days and my body adjusted, I felt fine I do have to watch my intensity levels, especially on the heavy lifting days, but I’m not lagging anymore. First couple days I was grumpy and a little slow.
I’ve discovered my love of cooking with unsalted butter. I haven’t tried out cooking with olive oil but I might give it a whirl one day. Broccoli tastes soooo good when you throw in a pan and make a stir fry. Chicken, broccoli, mushrooms, onions, garlic and a little bit of teriyaki sauce and I’m happy
But cookies are sooooo good! When I go on a carb rampage I normally pick up a few giant cookies from Safeway. Double chocolate chip and M&M cookies… mmmmmmm
Weight: 144.4# Meh.
Morning workout:
So I woke up at about 4am this morning and I decided I might as well get my workout done. 5am is very early to be stepping into the gym, but I was there. Funny thing was, two other people beat me there. Gah.
Warmups:
5 minutes on the elliptical
Knee rehab
Agile 8
Simple 6
Took my time here cause I wasn’t fully awake. Roxylean hadn’t kicked in yet. For those who don’t know what that is, it’s ECA (ephedrine, caffeine and aspirin). First couple of days when I start taking it I sound and act like a squirrel. Hyper with no attention span.
Bench squats: 45x5, 65x6x5
Bench basiclly makes me parallel squat. I’m trying to get my groove back and I plan on doing tons of volume over the next two months. Staying at 65# and slowly creeping up the volume so my knee builds up more endurance is the plan. It was a little tired after this, even with a brace to help support it.
I’m cutting grains out for good (going paleo) and it leaves me pretty low carb. After a painful adjustment, I feel really good. Funny how bad of a rap living on the low carb side gets. That all said, I get about 100g a day in still, which ain’t too bad.
Happy New Year to all the ladies here! It’s going to be a great one
Dash: Low carbing gets a very bad rap, indeed. I think it’s partly due to how uninformed people are when it comes to diet. The food pyramid of old and now the food plate don’t help at all. There’s a reason why people are getting fatter and more kids are growing up as diabetics. They think they’re being healthy. So sad.
Stretching and more stretching. My hip flexors and piriformus are tight today. You know what that means? I was squatting right yesterday I count that as a win. I’ll take the soreness and just stretch more after my squat workout next time.
Heading down to visit my dad this weekend. I’m going to do my best to stick with the diet plan but I can cut myself a little slack. Portion control is the name of the game for the next 3 days. If I’m lucky and the weather is nice while I’m down there, I’m going to go throwing. I’ll even film it Hammer winds and a little light weight for distance and weight over bar would be awesome
Weight: 143.8# I count this as a win considering last night included alcohol, pizza and popcorn. It was a friend’s birthday and we had a good time watching Cars 2. Party animals!!
Hm…I normally eat about 100g of carbs a day in fruit and veg and rarely take any grains unless i’m carb loading. 100g has really been my magic number from the start and I’ve always felt fantastic! So i think you’ll do well on it too. And its funny, I always assumed low carb was like, 30g a day or something. Lol! I’m such a noob.
Anyways, looks like things are off to a great start with the diet! And hooray for continued success with the knee rehab. Keep up the great work with that!
And smart thinking on the bench squats. I did the same! added in volume, then added in weight and lowered reps.
Out of interest, do you read Mark’s Daily Apple? Much of what he preaches about diet is what you’ve just said. I’m re-starting my low carb regime tomorrow. Happy new year to me, eh? I’ve let myself get too bloated over Christmas. Bleh.
Workouts sound good, and brutal. Stretching is pretty much a necessity eh?
Masch: Thanks! I’m super happy with the progress my knee has made And thanks for the information on the squats. Good to know my insticts are leading me down the same path to recovery that you took.
Cal: I’ve never heard of Mark’s Daily Apple. Is it a book, a website, or what? I’m always interested in little bits of information that I can steal and adapt for myself. Stretching is definitely a necessity. So is foam rolling and lax ball rolling for me. I’m so thankful I brought that stuff with me to my dad’s house or I would be in serious headache country right now.
2busy: Thanks! Hope you had a good New Years
Soooooo…
I’m completely off the wagon. My dad’s house is a carbtopia. So little protein and way too much carbs for the past couple days. I’ll be interested to see what the scale says tomorrow. But ya know what? I’m not too worried about it. Yes, I’m eating very poorly right now but my body and mind kinda needed a little break. This will just give me the drive to see what I can do for the next two months when I’m not constantly surrounded by chocolates and there aren’t parties to go to every second day. By the end of February I want to be sub 140# again. I’ve only been there twice and I want to maintain that weight for a while, for once. So, I’ll get back on the wagon tomorrow and start the cardio bunny train back up and continue soldering on with my weight program I did help my dad move a heavy desk from his old office to the house, so I’ll count that as my weightlifting for the weekend.
Oh, another thing I discovered. I HATE programming out what weights I’m going to lift months in advance. I was going to do it for this two month segment and I found all the joy of training draining out of me. I was kind of surprised but it felt like someone was taking my toys away. I LIKE being able to walk into the gym and know what lifts I’m going to perform. I LIKE being able to sit down once I get there, look back at what I did last week and plan out what I want to do today so I work a little bit more than I did the week before. It’s that little bit of mystery that makes me excited to come back to the gym and see what the day has in store for me.
What about you guys? Do you find you have to have all the numbers worked out in advance or do you wing it? Cause damn if winging it hasn’t been working well for my motivation.
I tend to train intuitively. I’ve tried to go by training programs before but I tweak the hell out of em so what’s the point?
I figure if I was very into the competitive side to it, then ya. Otherwise I think very much like you.
Marks daily apple is a website but Mark has also written books.(look up Primal BluePrint)
I’m doing a 21 day challenge now…you should join me!
Not sure how you would feel about ZERO grains though…that’s the basis of it.
OMGHEEEE! I love that crosstitch. Hilar! You’re rad.
I like low carbing… i think Atkins is great for someone who ia very overweight to start off with… it can be an easier first diet to get success with because certain foods can still be enjoyed (BACON!) And it breaks the sugar addiction.
Bottom like is it has to be carb control or calorie/portion control or some combo of both.
When I am “on program” it tends ti be always less than 125g carbs per day with the bulk of those @ breakfast/lunch/peri workout none last two meals of the day. So not lowcarb but nowhere close to SAD (Standard American Diet)
I am feeling awesome about 2012 too! For all of us so glad we’re all here in PW doing our thing together. There’s just not many of us IRL and I’m so grateful we have this place.
As far as your off the wagon diet break… who cares! Fuckit. Solly but I just say run it while you’re at dads. Enjoy! You’ll be right back on track when you get home… and I swear any damage will be corrected FAST.
I’ve been thinking about your question regarding motivation and knowing what weight you’re going to go in and do…
I used to have that mentality, and agree, that a lot of the fun in training is being able to have the free will to choose and plan what you want. But since following 5/3/1 and knowing the weight I’m doing for at least a month at a time, I feel more motivated because I go in with a purpose. I would much rather go in and move weight that I KNOW is getting me closer to my goal than guessing nilly willy. Also, it helps me to push weight even when I might not want to. I still choose my own accessory movements and weight, so it’s not like I have no say in the matter and I get to train how I want to. My two cents.
Question for you–how did you determine the # of calories you’d take in per day? And how do you determine to split up macros like you did? Thanks
Thanks for all the feedback, guys. I understand following a program has it’s place and I’ll probably plan out my next program a little better, as it’s my pre-season training, but for now I’m happy as long as the weight/work keeps increasing every week. It’s two months of volume to help me get back in the groove
Lula: I actually got it off of CTs refined transformation article and tweaked it a little bit. Lowered the overall calories slightly to a more comfortable number for me but kept the percentages as close to what he recommended as I could. here’s the article.
Every person is different and you might have to tweak the numbers a little bit. Dieting is an art mixed with a little science If this didn’t answer your question feel free to slap me upside the head with another one!
Mylissa: I’m slowly becoming an information junkie, too. Lots of interesting information out there! Hope to see some awesome stuff in your log
So, with the epic bloat on the loose, I decided to go lifting today instead of cardio bunnying. I went early to avoid the Resolutioners.
Warmup:
5 minutes on elliptical
knee rehab
Agile 8
A1) Rack pulls: 95x5, 115x5, 130x5x4
A2) Band rows: green x20x6
A3) BW SQ x6x6 (3 seconds down/up)
B1) Triceratops: 30x10x5
B2) Curls: 15x10x5
B3) SL RDLs: 15x8x5
Since all of these felt easy-ish I’ll increase the weight and drop the reps next time but still try to do more work, overall. Progress!
C1) Palloff press: 15x6x4 (out/in/up/in, 3 second hold out and up)
C2) BSS: BWx6x4
C3) McGill crunches: 10x4
Might try adding a little weight to the BSS as they’re feeling pretty good.
Yay solid knees! I forgot to mention when I was helping my dad move the heavy desk, I had to carry it while walking down stairs. Eee! My knee held up just fine and there was no residual achyness, so YAY! I still have to be very aware of the position my knee is in but it is soooo much more forgiving than it has been in a long time. I’m doing a little happy dance I can’t wait to see how my knee feels in two months.
I do have to watch my intensity levels, especially on the heavy lifting days, but I’m not lagging anymore. First couple days I was grumpy and a little slow.
