Some notes on my current training. After falling off the iron horse in December and January and working on my conditioning in February, I’m getting back to the weights, while keeping my conditioning up. I’m going to run Stronglifts until I stall on squats and start each session with a 5-10 minute Alpha-esque metcon.
Diet is also getting an overhaul. I really need to go back to basics here and get into a good eating pattern. My husband and I have decided to do the No S diet, which is about as simple as you can get. The “rules” are:
No Snacks
No Sweets
No Seconds
Except on days that start with “S”
So basically, it’s three meals a day of actual food. There’s no macro or calorie counting. I am going to add a limit of 4 alcoholic drinks per week. If I really feel like I need it, I may also add some peri-workout carbs and BCAAs. Other than that, I’m going to give this a run for at least a month to establish the habit.
Metcon
3 rounds of 10 reps
Samson stretch - 10 seconds per side
Overhead squat with broomstick
Situp
Superman
TRX Row
Pushups on bench
Strength
Squat
45x10
55x5x5
Bench
45x5x5
Underhand Barbell Row
45x5x5
Bodyweight 145.2
No S Day 1 - Success
Notes: Including the warmup, I did 65 reps of squats. Even at such a light weight, my legs were shaking by the end. Decided to go with the underhand grip on the row after reading this article The Best Way to Row, Period If it ends up not working, I’ll switch to conventional rows.
[quote]LiftingStrumpet wrote:
My husband and I have decided to do the No S diet, which is about as simple as you can get. The “rules” are:
No Snacks
No Sweets
No Seconds
Except on days that start with “S”[/quote]
Interesting. Good luck to you!
[quote]LiftingStrumpet wrote:
Some notes on my current training. After falling off the iron horse in December and January and working on my conditioning in February, I’m getting back to the weights, while keeping my conditioning up. I’m going to run Stronglifts until I stall on squats and start each session with a 5-10 minute Alpha-esque metcon.
Diet is also getting an overhaul. I really need to go back to basics here and get into a good eating pattern. My husband and I have decided to do the No S diet, which is about as simple as you can get. The “rules” are:
No Snacks
No Sweets
No Seconds
Except on days that start with “S”
So basically, it’s three meals a day of actual food. There’s no macro or calorie counting. I am going to add a limit of 4 alcoholic drinks per week. If I really feel like I need it, I may also add some peri-workout carbs and BCAAs. Other than that, I’m going to give this a run for at least a month to establish the habit.[/quote]
I like this a lot. Simple. And nice to see you going all Alpha-chick!!
The diet plan will work, as long as you don’t go nuts on the weekend. You could create a 3000 calorie deficit on Mon thru Friday, but then easily eat a 3000 calorie surplus on the weekends. That’s a recipe to nowhere.
[quote]LiftingStrumpet wrote:
Thanks for the encouragement, everyone. This initial phase is all about habit formation. I need to crawl before I walk here.[/quote]
You’re doing great!
About your diet plan. I read a nice article this morning by Nate Miyaki, called On Meal Frequency Flexibility and Sustainable Fat Loss Strategies. Made me think of you. The gist is, he’s found success eating three meals a day, and he breaks down what he does. Made me think of you, trying to just keep things simple.
Metcon
TRX Circuit - 4 Rounds
6 Pushups
6 Rows
6 Fallouts
10 Stretcher Squats (I made this name up - basically a deep squat with a hold at the bottom for a full stretch)
Strength
Squat
45x10
65x5x5
Bench
50x5x5
Underhand Barbell Row
50x5x5
Bodyweight 143.8
No S - Used one S day having dinner and desert with friends. Drink count at 2.
Press (did this with thumbless grip and liked it)
50x5x5
Deadlift
45x5
65x5
85x3
105x5
Bodyweight 142.8
No S - 4 drinks, 1 S day used.
Notes: Had to do this a day early. Will be unable to train the next 2 days. My low back is feeling a bit cooked. I’m glad for the days off. Otherwise, this was a good first week back with the barbell.
The Metcons have been decent so far. They’ve worked some muscles I don’t think I hit enough, such as abs. The trick is getting some intensity but not overdoing it.
No S is working, I think. The weight fluctuations are interesting, but I need more data to see if this sticks. I can often fluctuate between 143-146. Female hormones and all that. I do spend a little time between each meal slightly hungry, which seems like a good place for potential weight loss without going crazy or starving myself.
Just thought I’d stop in since you dropped by earlier.
You show to be very disciplined and have a good grasp on that nutritional stuff.
Good on you.
Carry on.
See ya.
emskee[/quote]
Thanks for dropping in, emskee! I wish your observations were true. If they were, I would not be so fat right now, but I am endeavoring to change some habits and make progress. Onward!
Bodyweight 143.4
No S - Last week’s drink count was up to at least 12, maybe 14. That is more than 4. Used my 2nd S day Saturday at a potluck picnic. Had 1 plate of relatively decent food, and a couple of desert selections. Not too bad, really. My biggest challenge is alcohol, which I already knew. This is a big party time of the year here (snowbirds heading back north) and really a big party area all year. I need to find ways to deal with that in a healthy and socially functional way.
Just thought I’d stop in since you dropped by earlier.
You show to be very disciplined and have a good grasp on that nutritional stuff.
Good on you.
Carry on.
See ya.
emskee[/quote]
Thanks for dropping in, emskee! I wish your observations were true. If they were, I would not be so fat right now, but I am endeavoring to change some habits and make progress. Onward![/quote]
Notes: I thought things might start to feel heavy this week and they have. I need more rest between squat sets. So far I’m getting all my reps without grinding at all, so I’ll keep moving up.
The bodyweight is kind of what I expected. I don’t think I’ve lost or gained any fat. 99% sure this is just water weight fluctuation.