When I grow up, I want to be an Alicorn

Training Training Logs
1424

Wednesday 9/25
Run

5 minute easy run
Intervals - 7 x 1 minute hard, 2 easy
5 minute walk

One minute feels like a long time at that level of effort.
I am loosely following a running training plan I found and modified for 3x a week. It includes speed work, which is awesome. Feels nice to not be moving at a shuffle pace.
I saw a description of a Hybrid Athlete, they came up with that term because average lifter and shit runner was too long.
I like the long definition for me though, it’s more accurate. I can’t label myself as any kind of athlete.

I am getting some bad ideas for what I want to do with the running. I want to train for something specific. There has been Googling and research involved, but no commitments made. Looking at a few races for year. They are all a big ask, because I can’t just do a 5k.
I have been looking at three races for a few weeks now and staring at the course maps.
Just some vague ramblings for now.

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1425

Saturday 9/28
Caroline Girvan, 15ish minutes (complexes)

This was with many breaks. Hubby and I came down with something and have been feeling run down and generally awful since Tuesday. I was feeling better, so I wanted to try some movement. Energy ran out quickly, started getting shaky and nauseous so I called it.

Sunday 9/29
Easy run, 25 minutes, 2 miles

Feeling a little bit better. Running and getting some sun on me felt way more tonic than trying to lift even light weights. Still only 80% or so. If my pace didn’t say that already.

Going into maintenance week, gain phase is over. Just walking this week. Family is visiting as well, so not a lot will be posted here. good timing for a no-gym week.

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1426

Thursday 10/3
4 mile run, easy

Timing worked out perfect to run one way to a farmers market where I met my sister that is visiting. Perfect 75f night, absolutely gorgeous. The run felt amazing.
Scored some homemade sourdough bread and cinnamon rolls, plus a local water melon. So carbs. I ran four miles to buy and later eat carbs. Just making sure I am primed for a cut… sounds logical, well go with that.

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1427

Getting some thoughts down on training/diet for the rest of 2024.

-Running a 11-12 week* cut.
*I have three trips planned during this time. Not ideal timing, but nothing is perfect. Those vacation days I’ll do my best to be at maintenance, likely by PSMF/light breakfast and lunch during the day then enjoying the local fare for dinner. I also plan to move a lot, so I’m not going to overthink it too much.
Otherwise, as strict as I can between trips.

  • Lifting to stay at 2x a week. I feel like I am getting good results, great recovery, and it easily fits in my schedule. So if it’s not broken…

  • I’ll be very slowly increasing running mileage each week. This will serve as added cardio to aid in the fat loss. Plus, I am having a great time and want to keep it up.

  • I had a math realization this week. The app I use for calorie tracking, MacroFactor, calculates your energy expenditure through weekly weigh-ins and adjusts calories depending on the goal set, loss, gain, etc. It currently has me at 1800 calories a day for my TDEE. I keep thinking this sounds low, because that will put me at 1300ish for a cut.
    I think it should be 2200, but really, that thinking got me cubby in the first place. I have to accept the fact I am short, 20lbs lighter than last year, and I was just eating too much before. That is going to keep me looking way better than the “I’m not eating too much” lie I had been telling myself.

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1428

Interesting. Now I’m wondering if I need to switch apps, or if I just want to continue on the “I’m not eating too much” plan. Probably the latter!

And boom, there it is. You should have fun!

Yesterday I actually followed an entire yoga flow rather than picking through for bits and pieces I like, and found it really delightful. I think I may be developing patience, and also a better connection to my body and my workouts. It’s nice.

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1429

It is a great plan mentally! I am way too good at overeatting though. I swear my stomach’s “I’m full” signal is broken.

I should really start doing this. I imagine it will help prevent injuries, which is key especially cutting. Seems like that is when risk could increase. It’s going to happen, posting here for accountability.

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1430

Image

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1431

Monday 10/7
Weigh-in
148.6, -2.0 from last week

Ended the bulk at 150.6 and dropped some water weight during maintenance.

Tuesday 10/8
JN Essentials W5D1

BB RDL
3 x 10 x 115

BB Bench
6, 7, 6 x 115, 12 x 95

DB Step up, 24in box
2 x 10(ea leg) x 30
SS
Assisted Pullups
6x -70, 9, 6x -90

Cable Lat Raise
3 x 12 x 10-5 dropset
SS
Cable OH Tri Ext
3 x 12 x 20-10 dropset

Standing Hip Thrust
13, 14, 14, 10 x 135+bands

Heavy gravity day on the bench press. Everything else moved pretty well. My gym got a laying hamstring curl machine, I spotted it after the RDLs. Those are so getting swapped next week. I hardly feel RDLs in my hamstrings anyway. Plus, I don’t have to worry about my disc as a side benefit.

Wednesday 10/9
Sprints/Run

7 x 15s Hill Sprints
1/2 mile easy jog
2 x 1 minute moderate effort

Either I was moving slower today or sprints are getting easier. I usually need to walk down the hill and then another 30s to catch my breath, but today I was ready to go by the time I got to the bottom of the hill. At least until round 5, after that I needed a few more seconds.
Feels like progress to me.

I forgot to take progress photos yesterday after lifting. Putting that here as a reminder so I have after bulk, before cut photos. Curious to see if I put noticeable fat on.

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1432

I recently heard Bronson Dant have a discussion on this: the difference between hormonal hunger and mass hunger. In the case of the latter, we can fill the stomach with mass to have it trigger a “full” feeling, but we don’t actually satiate the hunger hormones, so a few hours later we’re starving. Just like how hyperprocessed junkfood will compel you to eat the WHOLE bag of chips in one sitting, only to go foraging for snacks a few hours later. In the case of the former, it’s a matter of finding the foods that are satisfying what it is the body is actually seeking in order to satiate the hormones. It’s like how you can eat 1000 calories of Oreos and just want more Oreos, whereas 1000 calories of chicken breasts will be like chewing wet sawdust by about the 700 calorie mark.

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1433

This has definitely been my quest for the last few months, actually about a year now. I finally figured out how to put down some carbs in favor of meat and its already done wonders. I am preaching to the choir on that front.
The “I’m full” signal seems to be repairing itself nicely. I am almost without cravings, even when cutting. I’m down to very little snacking, without forcing it. Even when I see junk foods I like, like cookies brought into the office, I just observe and move on.
All that said, the junk food was absolutely a problem with the lack of full signal. Even food that isn’t “junk” per se, but I know I can eat a lot of, like rice has become an obvious “this won’t stop for a while” food. I’ve had to re-train myself to recognize true hunger and give my body actual nutrients.
Sit me down in front of a rack of ribs however, nothing but bones will be left before I walk away.

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1434

This is cheese for me. And absolutely right: you gotta be able to recognize where these things are. And, in turn, if the goal ever changes for gaining, these become tools we can use.

Sit me down in front of a rack of ribs however, nothing but bones will be left before I walk away.

Well yeah: how else will you know it’s done? Haha. And I also gnaw/chew off the ends of the bones to get in some collagen.

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1435

Exactly! No quitters here. I have a trip coming up that involves stops in Kansas, Arkansas and north TX. Sounds like a smoked meat and steak party to me. About like your last trip, all the satiety without any sacrifice.

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1436

Thursday 10/10

Easy, 3.2 mile run

Still quite warm here, sunny and 85F. I am so happy about the long Autumn though, usually it’s over in a flash and the snow is flying. I’ll remember these days when I am walking around in my parka.

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1437

Saturday 10/12
JN Essentials W5D2

Incline BB Bench
10, 10 x 85, 8, 8 x 95

SL Leg Press
8, 8, 8, 10 x 165

Cable Row
10, 10, 10 x 105

Hip Abduction
12, 12 x 60
SS
Reverse Lunge
12, 12 x 35

Cable Bicep Curl
3 x 12 x 10-7 dropset
SS
Seated Hamstring Curl
3 x 12 x 120

Rear Delt Fly
3 x 12 x 30
SS
Hanging Leg Raises
3 x 15

15 minute walk

Felt great the whole time, low gravity day. My coworker came through this time, so that probably had something to do with it. Might have had to look tough. She kept saying how big I was, and how amazing my shoulders and arms look. First time she had seen me in a tank top.
She hasn’t lifted before, so showing her technique and working through this with three people took two hours. It was fun, first time my hubby and I have really lifted with anyone. Her attitude was great, willing to try more weight and push, but also knew her limits. She kept scoffing at our weights vs. hers. We had to keep reminding her she is a beginner.
We asked if she wanted to join again, but only responded with TBD. Then left right after the gym, seemingly in a hurry. Maybe I am reading in to this too much, but I don’t think she was expecting it to be that much work. It’s like she finally clicked what it would take to get her arms to look like mine, and was questioning if it was worth it.
Or maybe I slobbered on her too much, @EmilyQ

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1438

Yep Ronnie was right

image

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1439

All right, let’s drill down into this. How many times did you clap your hands while jumping up and down? If more than two, you may have slobbered too much. But if you did, it’s okay! There are recovery protocols for this sort of thing. Being extra cool, so that she begins to think she misremembers how uncool you were. :grin:

I wonder if she thinks it’s a huge time commitment because it took so long?

1440

@simo74
Ronnie is definitely hitting the nail on the head!

Exactly 0 times, I was cooler than ice cream.

This is likely a factor. We did say it took longer than normal, but words are easy. She currently practices yoga 7x a week, so part of it is a priority swap for her that she might not be ready to make.

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1441

Monday Weigh-In
147, -1.6lbs from last week.

Bye water weight! That first week drop is always nice. Then misleading. I’ll still take it.

Macros for the week:

1000001672
10000016721073×1309 65.7 KB

I actually stuck to the numbers too! The app came up with a silly calorie number for 1lb/week loss, the downside to being a short, female.

Came down with another cold this weekend, trying to recover from that in time for vacation on Thursday. Lifting will be screwy this week and next between recovery and travel.

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1442

I’m really surprised how you’re able to stick to such a low calorie amount.

I occasionally go below 1400, but that’s always bc the day before was debauchery and I’m hungry the next day

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1443

Last week, it was this:
Breakie: Varies, most days were an egg, 1/2c egg whites, 1/4c cottage cheese and a load of spinach. Or protein pancakes from the Shugart’s.

Lunch: 5oz pork chop, threw in a ton of frozen veg

Dinner: 5oz shredded chicken breast on a boat load of spring mix, couple of strawberries and come Bolthouse dressing

Usually left me enough room for a pre-bed protein pudding or yogurt. Meal prep helps tremendously. I know that is all I have to eat.
I was hungry, but not mind-numbing levels and usually am on a cut. I ignore it, I know it’s temporary.
Helps that I have a carbon-based accountability helper living with me and eating every meal with me.

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