I’d probably start with 250 more each day. That’s only 1,750 extra for the week - so, you may even keep losing on that. But, yeah, 50 and even 100 isn’t gonna do a whole heck of a lot.
3 Likes
Yay! FOOD FOOD FOOD FOOD FOOD!
3 Likes
250?! The good news just keeps rolling in. I have been undershooting my increases for sure.
No wonder my abs are popping!
1 Like
That’s where I’d have you start. Given your current activity level and continued weight loss, the number we land on in the end might be in the 500-750 range. You’re SO active right now. Let’s play this week by week - but, just be ready for even MORE FOOD!!! lol
2 Likes
This happens a ton. Good strategy for a Metabolic reset, but works against gaining.
Good to see the knowledge bombs dropping from @QuadQueen
3 Likes
Thursday 5/15
JN Women’s Optimization W1
BW Lunge, Banded side steps
3 x 10
Hip Press
15, 15 x 225, 15 x 250
Leg Extension
20, 20 x 95, 15-5 x 95-75
SS
Leg Curl
20, 20, 20 x 90
Leg Press
15, 15 x 290, 20 x 315
Seated Hip Abduction
15, 16, 15 x 60
+Abs
Did Hubby’s leg day with him. It was almost exactly what I had on my list anyway, except for the Hip Press.
Not a bad leg day. I could have gone heavier on a few things, but I was using his weights on the plate loaded machines. Amazing what a difference leverage makes on weight. He has 4" more inseam than me. Weight x Arm = moment, so my stubbies are lifting less than his. It’s hilarious to watch the machine travel distance between us.
10 Likes
Thanks for the tag @T3hPwnisher and sorry I’m late. For what it’s worth, I also would have said anything lower than a 200 calorie bump is just a margin of error, so good to see I was on track with @QuadQueen - really helps me feel validated!
I’m also just leaning more and more into the macros for that bump don’t matter. The more I talk to folks at work, they get paralyzed by analyzing all the ratios. I really just don’t think it matters so long as you’re hitting minimal protein and fat thresholds - the rest of it should be eating the way you feel best.
It was great to read all the awesome going on in here @unicornsandrainbows!
4 Likes
@TrainForPain Thanks for stopping by with the insight! I absolutely get caught analysis-paralysis of macro numbers. I absolutely love data and paint by numbers, it works well with my mind, but it also gets obsessive.
1 Like
Congrats on everything !
1 Like
@anna_5588 Thank you!
Friday 5/16
JN Women’s Optimization W2D1
Machine Hip Thrust
2 x 12 x M+140
Machine V Squat
8 x M+115, 8 x M+120
45 Hyperextension
2 x 10/10 x 25/10
Hack Squat
2 x 12 x M + 45
SS
Assisted Nordic Curl
2 x 12 x BW-80
Seated Hip Abduction
2 x 15/15 x 50/40
+Abs
+Incline Treadmill walk, 20 minutes
This was a bit more of a box check. Hot a few things hardish, but I can’t say anything was more than RPE8 at the most.
6 Likes
So, I gotta say, as a dude, I’ll refer to hard workouts as a “gut check” or a “nut kick”, and I can’t tell if you’re doing the same thing here, haha.
1 Like
@T3hPwnisher Ha, neither in that context. Maybe punching the clock would be more of what you would call it? Meaning, I showed up, but the intensity wasn’t there.
Saturday 5/17
Long Run w/ Intervals
Trail run in my hometown. It was awesome and bittersweet to run on that red rock, I don’t know when I’ll touch them again.
Paid a visit to my parents let them know we are moving. They are excited for us, but of course not happy we will be further away.
Sunday 5/18
Trail run near Capitol Reef NP/Torrey. I thought climbing a mesa was a good idea to start with. The first hour was slow, hiking and rock scrambling took a bit. Absolutely with the views.
Hubby and I rented a sports car and drove a 1,000 mile loop down to Southern Utah over the weekend. Fun way to say goodbye for now. I am so excited for Oregon, but I definitely got emotional realizing that red rock desert won’t be my back yard anymore.
10 Likes
Tuesday 5/20
Morning -
2.5 mile walk
My knee caught up to me in a bad way. Every run step was causing sharp pain around my left knee cap. Some Googling has me guessing it’s Patellofemoral Pain Syndrome, or Runner’s Knee. Last week it was just bugging me going downhill or down stairs. I guess the 24 miles of running between Sat and Sun and all the leg days did it in.
4.5 weeks out from my race. Going to be focusing on cycling for cardio and icing so I have a chance of this healing for it. Crap. So close, so little time to heal.
Later-
JN Women’s Optimization W2D2
BB OHP
7, 7 x 65,
7, 7(3 push press w/ slow neg) x 75
SS
Chin-Up
4 x 3
DB Incline Press
10, 10, 9 x 35
Cable Row
10 x 90, 10 x 105, 10 x 95
Cable Lat Raise
3 x 8 x 5
Cable Bicep Curl
3 x 15 x 10
SS
Cable Tricep Pushdown
2 x 15 x 35
15 min - Treadmill walking, backward and forward incline.
Can’t get over how good it feels to be using a barbell again, even for just one move. It is favorite though.
Really a good day all around. Went in tired and hungry, but was able to hit it harder than expected.
Doc update- got enough tests done that she is no longer worried about my kidneys. Yay!
Did find Pernicious Anemia though, so I started B12 supplements. Could explain some of the fatigue. I just chalked it up to workload.
Weight - Up 1.8lbs from last week. It’s Shark week and with my knee being pissed, I’m surprised it wasn’t more. Holding calories where they are at for now. With the 200cals more from last week that is.
11 Likes
This is outstanding news all around! So glad you avoided the medical whack a mole with the kidney thing, and having hands on a barbell just always feels “right”
1 Like
Agreed. Having no protein in my urine was all it took on the follow up to make the doc happy. Discussion ended abruptly. Rabbit hole avoided.
It’s the little things in life.
2 Likes
oh no!!! 4.5 weeks is plenty of time if you’re smart about it. You’ll still be cycling so you won’t lose fitness. If you have access to an eliptical that would be even better
YAAY!!!
1 Like
I do. I was thinking the elliptical can replace my Tues/Thurs interval runs and mountain biking on the weekends for the longer runs.
1 Like
Even when my knee is cranky for walking it is ok with biking.
There are a lot of pre/re hab stuff that help too.
I hate icing but I use Blue lotion and that work just fine.
I did use a light elastic brace at time too as compression seem to help too.
1 Like
I’ll look into the blue lotion and a compression brace. Thanks for the tips! Icing does help as well, but it is annoying. Sticking with it though, trying to do everything I can to help it heal.
Wednesday 5/21
JN Women’s Optimization W2D3
Matching Squat (Stopped for Knee)
4, 4 x M+135
Leg press (also didn’t feel good)
4 x 335, 30 x 110
Hip Thrust
3 x 6 x M+135
Cable Hip Abduction
2 x 15 x 15
Machine Glute Kickback
2 x 15 x 40
Hanging Leg Raise
3 x 10
3 Rounds:
25m Farmer’s Carry (80lbs)
25 KBS (40)
10 Goblet Squats (40)
20 minutes reverse elliptical
Squats and leg press were both causing pain in knee, so I cut them short. I was really hoping they would be fine.
Everything else was okay. Wasn’t the greatest workout, but hopefully better than nothing. Luckily, KBS and goblet squats were both fine. Might just be doing KB WODs for lowerbody for a bit. Could work well.
Reverse elliptical felt amazing.
12 Likes