The HCGers exercise thread

[lebebe]

Mini........ What kind of coconut yogurt do you eat? I'm guessing it isn't just a Yoplait coconut flavored type of yogurt, but something different... made with pure coconut/coconut milk? Where do u buy it?

[julieboolie]

Originally Posted by nola baxter

Yeah - I do love my food loads- they are pure recreational eating!
The trick is to turn the switch off at the end and go back to the lean cuisine.
But one thing I am beginning to realise and become more in tune with is the biofeedback connection.
ie ; for me food loads should be until complete and total satiation and satisfaction; not any particular number of calories. And some days the complete satiation factor involves more calories than others.
There is always this desire to think- if I just eat less, shave off a few calories here and there, I will lose more weight (long term dieting mentality- lol).
Or I want to count calories and stick to the regime so that everything is under control.
But experience is starting to tell me that if I dont eat to that level of complete satiation- no matter whether it is some much greater amount of calories than I think appropriate- there is a negative payback somewhere -
with feeling under par in my workouts, and/or being way too hungry and depleted on the following low day- and then going for a big energy crash and getting all unbalanced.
If I do eat to the level of satiation, I can more easily stick to the following lean times because physically and psychologically I am satisfied, and dont need to stay in the realm of big eating or dwelling on food.

I also think that the complete satisfaction element is part of the key in revving the metabolic rate; I think that at that point of satisfaction, the body has got what it needs, and drops the starvation mentality, and is able to release fat more readily afterwards.
I have read some anecdotal reports to this effect- from others who say that ironically enough, the bigger they refeed the more they lose as a result.
But it is experimental , and may also depend of the state and stage of where a person is at in their body and dieting journey.

I too enjoy reading about your cycling and training. I'm learning a lot and feeling encouraged! Thank you for sharing!!

Mini-you sound great!! yay for the scale loss, but the overall change in diet/exercise and likely metabolism is the real success!!

I didn't get to the gym yesterday but made it today. Did variety HIIT cardio for 30min and then some light weights. Did squats w/ jumping up at the end w/ dd - ouch!! Feel good and energetic. Had some yummy fat-free GY when I got home!

I seem to be lucky that GY is my "perfect" food. I coudl live on it for life!!

Now off to shower and get the kids to the library!! Have a great day!

[nola baxter]

Lol about the raw veges Lebebe!
I had a lot of problem with IBS when I was younger, so I was always trying to work out how to make it better.
So I read all about the wonders of raw food dieting; and went on a traditional raw foods diet for over a year.
Lots of fruit, salads, nuts and seeds, etc.
I never had so much GI distress! I was also taking lots of expensive enzymes, probiotics, aloe vera, and other stuff ; all to no avail.

Low carb dieting was the first eye opener along the way; no gas, bloating, cramping etc!
Then I read the Fiber Menace material by Konstantin Monastrysky (spelling?),
and all the pennies started dropping , one after the other.
Now my idea of life-giving raw food is very rare or raw meat!


Ellena- nice that you still have enough of the girls to protect!!
I went from a D to an A in a year; and am struggling to keep the A -
I am doing breast massage ala natural breast enhancement- it seems to have prevented further loss.

Julie, it makes me smile that GY is your perfect food and it yet it completely does Mini in!
shows how we are all different..

Mini
4 pds is a good loss for where you are at! Your food plan sounds good and workable.
I hope you will have a lot of success with it.

I am going for the longer term approach right now. My bodybuilding partner is behind me in fat loss, so I feel there is no hurry to get anywhere fast.
And I really feel I could be on the edge of really being able to improve my training and muscle with my current diet scheme;
but we will see..

I have always got a lot out of your posts too Mini, and admired your attitude, guts, and kindness.
I was thinking about your post about your partner from the other day - I meant to reply on the other thread but was busy. I think you are really lovely in your attitude with him - and I am sure he is threatened by and maybe somewhat jealous of your new prowess.
I had one boyfriend who was very threatened when I could do more press-ups, beat him in a game, or whatever;
he really struggled with it- and would go into a blue funk all the time!
He finally confessed up what was bothering him one evening, and I understood at last..

[lebebe]

Originally Posted by nola baxter

Lol about the raw veges Lebebe!
I had a lot of problem with IBS when I was younger, so I was always trying to work out how to make it better.
So I read all about the wonders of raw food dieting; and went on a traditional raw foods diet for over a year.
Lots of fruit, salads, nuts and seeds, etc.
I never had so much GI distress! I was also taking lots of expensive enzymes, probiotics, aloe vera, and other stuff ; all to no avail.

Low carb dieting was the first eye opener along the way; no gas, bloating, cramping etc!
Then I read the Fiber Menace material by Konstantin Monastrysky (spelling?),
and all the pennies started dropping , one after the other.
Now my idea of life-giving raw food is very rare or raw meat!

I believe I have IBS as well.... or maybe just an addiction to senna tea. Whatever it is, I have a lot of issues too and thought raw veggies would be my way to not need the tea anymore. What a mess!!! Still no... umm... movements... (we're all adults here, yes? lol) and HORRIBLE, very visible bloating. I stopped all raw veggies and lightly steam or nuke them now (I'm a huge fan of microwave ovens. heh) and have been able to cut my senna tea use down to 3 times/week, only one tea bag at a time. I'll spare you any further details about that!! lol

Brown rice doesn't work so well with me either. In fact, the only carbs other than fruit I can tolerate without repercussions or weight/fluid gain is oatmeal and sweet potatoes. Haven't tried bulgur, lentils or barley yet.

anyway... thanks for the info. I'll check out that Fiber Menace book. It'll be nice to know I'm not a freak of nature. lol

[nola baxter]

Hi Lebebe

Definitely not a freak of nature! There are others of us out there..
I can tolerate some fiber, not too much, and the well cooked versions are always better for me.
I have read of some who had to cut out all fiber to heal their gut problems, and others that do fine with some in.
It is working out what suits for you, and what are the problem foods.

Sometimes the gut has been damaged from wheat or similar, and has to heal from that as well.
IBS is usually a multi-faceted issue, but isolating and avoiding problem foods goes a long way in making things better.

[minimonkey]

Lebebe -- the coconut yogurt is made by a company called "So Delicious" -- even the plain flavor has a little sugar, in the form of evaporated cane juice, but it is dairy free -- made from fermented coconut milk. I get it at the Alameda Natural Grocery on Park St.... it is in the same little marketplace with a number of other shops. That place is dangerous on the pocketbook, lol! So much good stuff in there!

[lebebe]

Originally Posted by minimonkey

Lebebe -- the coconut yogurt is made by a company called "So Delicious" -- even the plain flavor has a little sugar, in the form of evaporated cane juice, but it is dairy free -- made from fermented coconut milk. I get it at the Alameda Natural Grocery on Park St.... it is in the same little marketplace with a number of other shops. That place is dangerous on the pocketbook, lol! So much good stuff in there!

Oh I know the place well, mini!! I go there all the time for coconut oil and sesame oil. I'll have to check out that coconut yogurt.. sounds yummy!! They are a little pricey but they carry things that TJs and Raley's don't have.

Originally Posted by nola baxter

Hi Lebebe

Definitely not a freak of nature! There are others of us out there..
I can tolerate some fiber, not too much, and the well cooked versions are always better for me.
I have read of some who had to cut out all fiber to heal their gut problems, and others that do fine with some in.
It is working out what suits for you, and what are the problem foods.

Sometimes the gut has been damaged from wheat or similar, and has to heal from that as well.
IBS is usually a multi-faceted issue, but isolating and avoiding problem foods goes a long way in making things better.

You're so right about that, Nola... it's taken me a while to figure out exactly what foods to avoid. I think the senna has messed me up more than anything but I need to wean myself off of it gradually.

[minimonkey]

Fiber gives me a lot of trouble, too, Lebebe. I am definitely sensitive to wheat, but too much of any difficult to digest fiber will cause a lot of bloating, gas, etc. for me... enzymes and probiotics help some, but avoiding problem foods helps even more.

Sounds like we shop at the same places, lol

Oh, and for constipation -- magnesium and vitamin C work very well, and are a lot less harsh than senna. I like a product called OxyPowder (I ordered it online) that is an oxygenated magnesium compound... it is a little pricey, but I think it went a long way toward healing my gut. I seem to do fine with just regular magnesium now for maintenance.

[minimonkey]

Today's workout was a new DVD with Bob Harper, who is apparently one of the Biggest Loser workout gurus. I bought it because it came highly recommended on Amazon....but OMG... this guy is such a GOOFBALL!!!

The workout itself wasn't terrible, but the theatrics were just too much! The babes were moaning and yelping like they were about to die, and the man was grunting up a testosterone laden storm, and Bob was barely working out at all, but still managed to be covered in sweat somehow.... LOLOL. All in all, I didn't think the pacing was great, though there were some interesting moves in it... not bad for interval training, but the use of weights was too fast, so it was impossible not to use momentum in lifting, which is never a good idea. Not much of a lifting workout at all, but some half-decent interval cardio.

I doubt that one will make it into the rotation very often unless I need a good laugh.

[minimonkey]

Thank you so much for your kind words, Nola!

Like you, I am always happy when something I write is helpful to others

Thanks, too, for sharing that about your former bf.... I think it is difficult for men when women can outperform them physically -- and I suspect it is doubly true when one has a disability. I wish there were something I could do that would make my sweetie feel more secure about the whole thing.

[DisneyPrincess]

was wondering if I could join you all?

I just started training for my 4th marathon and am weight training at least 2 days a week. I'm doing hHCG and am doing low cal/low carb 6 days a week with a weekly refeed on long run days. I have about 8 pounds to lose so I hope they will come off fairly quickly this way and I can start upping my calories as my milage increases with the training

So this morning I ran 4.3 miles and later today I will be doing a leg and bicep/tricep workout. Looking forward to seeing the rest of this fat melt off!

[OceanDreaming]

Originally Posted by DisneyPrincess

was wondering if I could join you all?

I just started training for my 4th marathon and am weight training at least 2 days a week. I'm doing hHCG and am doing low cal/low carb 6 days a week with a weekly refeed on long run days. I have about 8 pounds to lose so I hope they will come off fairly quickly this way and I can start upping my calories as my milage increases with the training

So this morning I ran 4.3 miles and later today I will be doing a leg and bicep/tricep workout. Looking forward to seeing the rest of this fat melt off!

Do you maintain 500 cals a day except for your long run days? What is your refeed day like on your long run days?

[lebebe]

Originally Posted by minimonkey

Today's workout was a new DVD with Bob Harper, who is apparently one of the Biggest Loser workout gurus. I bought it because it came highly recommended on Amazon....but OMG... this guy is such a GOOFBALL!!!

Do you have cable TV? If you do, try to catch Operation: Osmin on the Nuvo channel (#477 on comcast)..... he is INSANE!!!.. but so much fun to watch. He's an over-the-top trainer from Cuba who trains his clients outside, on the beach, downtown, on the streets of Miami.. his motto is "the world is my gym". he's hilarous and so full of energy. I hope he makes a DVD one day. lol

[lebebe]

Originally Posted by minimonkey

Fiber gives me a lot of trouble, too, Lebebe. I am definitely sensitive to wheat, but too much of any difficult to digest fiber will cause a lot of bloating, gas, etc. for me... enzymes and probiotics help some, but avoiding problem foods helps even more.

Sounds like we shop at the same places, lol

Oh, and for constipation -- magnesium and vitamin C work very well, and are a lot less harsh than senna. I like a product called OxyPowder (I ordered it online) that is an oxygenated magnesium compound... it is a little pricey, but I think it went a long way toward healing my gut. I seem to do fine with just regular magnesium now for maintenance.

We'll probably run into each other one day and not even realize it, mini! lol

I'll have to try the OxyPowder... I've tried so many things including mag citrate, Activia, etc.

By the way... can you actually BUILD muscle while doing P2 of HCG?.. even if it is a rogue version of the HCG protocol? I don't wanna put too much strain on my body but I'd like to not look TOO soft when I get to goal weight.

[minimonkey]

Lebebe -- I'll have to check that trainer out -- I don't have cable, but I bet I can find a clip or two on youtube.

As for building on p2 -- opinions differ about whether it is possible to build muscle in a caloric deficit or not.... but my personal feeling is that as long as you have an adequate protein intake, you can at least maintain your current muscle mass and gain definition, which will keep you from looking too soft on the other end.

To some degree, rapid weight loss is going to leave one squishy for a while, just because it takes the skin time to adjust... but maintaining as much muscle mass as possible will go a long way towards helping the body firm back up.

I do know that when I did a very-rogue version of hhcg (eating in a caloric surplus) I gained muscle very rapidly... so I think the hhcg helps with the process.

[DisneyPrincess]

Originally Posted by OceanDreaming

Do you maintain 500 cals a day except for your long run days? What is your refeed day like on your long run days?

I'm eating between 500-800 a day for now. Refeed days are going to be at about maintanance levels but high carb, low fat, moderate protein.

Originally Posted by minimonkey

Lebebe -- I'll have to check that trainer out -- I don't have cable, but I bet I can find a clip or two on youtube.

As for building on p2 -- opinions differ about whether it is possible to build muscle in a caloric deficit or not.... but my personal feeling is that as long as you have an adequate protein intake, you can at least maintain your current muscle mass and gain definition, which will keep you from looking too soft on the other end.

To some degree, rapid weight loss is going to leave one squishy for a while, just because it takes the skin time to adjust... but maintaining as much muscle mass as possible will go a long way towards helping the body firm back up.

I do know that when I did a very-rogue version of hhcg (eating in a caloric surplus) I gained muscle very rapidly... so I think the hhcg helps with the process.

I agree with this. You really can't gain muscle while in a calorie defect, but IMO, keeping your muscle is just as important. Not only does it help keep your metabolism higher, it makes you look good

[DisneyPrincess]

Run done and weights done. Phew! Was hungry this morning so I had an early lunch. Should be ok until dinner now and will come in at about 600 calories for the day

[nola baxter]

Hi Lebebe

I have never taken senna- but have read some not too good things about it. Weaning off slowly seems a good plan, because no doubt your body has become dependant on it to some extent.
Like Mini, I think oxypowder is pretty good.

When I went off all dairy, my bowel function improved, everything flowed more smoothly!
I am having dairy again though- particularly lots of whipped cream- and things are going fine so far .
Maybe the time away from it helped my gut to heal a bit.
I do notice a stuffy nose however- which goes when I dont have dairy and comes back when I do.
So some sensitivity is still there .


Mini, I guess you can only reassure your partner as much as he will let himself be reassured.
Thinking about it, it probably takes a lot of security on several levels to cope with what you are able to do , in comparison to what he can do;
and the possibility that he might feel some other guy would appeal to you more in your newer enhanced state!
Hopefully he can move past the issue.

[minimonkey]

Thanks, Nola --

The issue of some other guy potentially appealing to me actually came up, finally -- I suspect that had been on sweetie's mind for some time, and he finally did mention it -- I hope I was able to reassure him that I have no desire to stray, and that my work on my body is for my own satisfaction (and hopefully his, too!)

It isn't as if there's a lack of opportunity in terms of available men -- never has been a shortage, and I suspect there never will be -- I hope my choice to stay in this relationship makes it clear where my heart is.

My S.O. has had MS the whole time we've been together -- I knew about it from the start, and I think I had a pretty good idea what we might be facing down the line, too -- I won't say it isn't scary (it is, very much so) -- but I think I am about as prepared to handle it as one can be about these things.

One of the ways I handle my sense of insecurity about the world is by exercising control in the arenas where I actually have some... and taking care of my body is one of those arenas.

[minimonkey]

I didn't get in a workout today, because I was laid flat with a migraine... I think hormones are the culprit.

I'm also weirdly sore from yesterday's workout -- as much as I didn't care for it in a lot of ways, it definitely did work my shoulders and abs enough to make them genuinely feel it today. With some modifications, I think it may be a workout worth repeating.

[minimonkey]

Disney -- you are amazing in that you can run on so few calories -- I just can't seem to do it. I can manage low calories for a few days, but then I have to spike back up or I get really weak, which shows up when I work out.

After that first rapid p3-experiment gain, my weight has been pretty stable, and is now slowly decreasing... so I must be doing something right. So far, this plan is manageable -- and assuming the weight continues to come off slowly, I suspect it won't be too hard to maintain on the other end... at least I hope that's the case.

I definitely feel much, much better off the dairy, both digestively and in terms of cravings/hunger -- I didn't realize how much it was affecting me until I cut it out.

I'm thinking I may do a protein-only day tomorrow just to shake things up, and maybe move towards a carb cycling sort of plan -- keto during the week, and some carbs on the weekends. A lot of people seem to do well with that schedule -- and it may offset any tendency that the keto has towards downregulating the thyroid.

[C'Marie]

Originally Posted by minimonkey

Lebebe -- the coconut yogurt is made by a company called "So Delicious" -- even the plain flavor has a little sugar, in the form of evaporated cane juice, but it is dairy free -- made from fermented coconut milk. I get it at the Alameda Natural Grocery on Park St.... it is in the same little marketplace with a number of other shops. That place is dangerous on the pocketbook, lol! So much good stuff in there!

Mini, that company is who makes my coconut sugar-free ice cream! So DELICIOUS is RIGHT.... yummy. I get it at whole foods.

[C'Marie]

I went to the trainer today again and did ARP again - and when I was done I could actually stand on my bad leg - by itself, holding all my body weight - without the cane - for a short time, anyway. Progress.

I find that "activating" my feet within my shoes (feeling the muscles in my feet as I walk, as if I was barefoot), feels like it makes my steps feel stronger, as it does something UP the leg to the other muscles. I think that's interesting, since every doctor, physical therapist, etc has tried to get me not only in shoes that don't MOVE at all, something about supposed stability, but they also want me to put heavy-duty orthotics in them - further moving your feet away from all feeling of walking. And yet the sports therapist is very contradictory to that. He and all his guys wear something that looks like a 70's version of a toe sock LOL that is a shoe called a Skele? or something like that. It doesn't look like a shoe at all. I haven't even talked to him about it, so it's not something he has planted in my head - I noticed before I went back to him this last go-around that when I walked around my house how I stepped, with or without shoes, and how I stepped even inside the shoes, made a difference. Problem is I know I need some kind of support because when I walk with my crocs or barefoot then my hip aches horribly at about 3/4 of the day.

Food for thought.

[DisneyPrincess]

I won't be keeping my calories so low for too long. I'm thinking 2 weeks probably. Like I said, as my mileage increases so will my calories. Also, if I find my runs suffering I will up my calories as well. I'm VERY familiar with cycling calories so if I need to move that route I will.

I came in at about 800 calories yesterday, aiming for lower today since I don't have a run tomorrow.

Down a pound since last time I weighed once I'm under 110 I vow to NEVER go above that again unless I'm pregnant!

Run is done and not much going on today so I think I'll take Ds to the pool

[DisneyPrincess]

Originally Posted by minimonkey

I'm thinking I may do a protein-only day tomorrow just to shake things up, and maybe move towards a carb cycling sort of plan -- keto during the week, and some carbs on the weekends. A lot of people seem to do well with that schedule -- and it may offset any tendency that the keto has towards downregulating the thyroid.

This is basically what I'm doing. Sunday-Thrusday are low carb (protein, veggies, little fats), then Friday evening I start a small carb up for 24 hours. It's an experiment but I'm hoping it keeps me going!

[minimonkey]

Disney -- I hear ya! I just want to be done with this whole thing, and find a clean-eating maintenance plan that works for me.

Overall, I can't complain at the results of my p3-bulking experiment -- I have muscle tone in my butt that I didn't know was possible for my body In the long run, I know this was worthwhile -- I really wasn't satisfied at my weight goal, because I was still really floppy naked. I do think the concerted bulking did wonders for allowing me to put on muscle, so I know I will be glad, in the end, that I did it.

Still, I'm finding the leaning-out portion of this excruciating... I am just burnt out on dieting, period.

I haven't done much by way of carb cycling -- but I do know straight keto very well, and I know I feel pretty good while doing it. Whether it will cause a fat/weight loss or not at this point, I have no idea -- but I suspect I'll be eating in a caloric deficit (particularly with the no-dairy version of this) -- so, here's hoping that the hhcg along with this plan will get me to goal.

[Bierarsch]

Originally Posted by C'Marie

I went to the trainer today again and did ARP again - and when I was done I could actually stand on my bad leg - by itself, holding all my body weight - without the cane - for a short time, anyway. Progress.

I find that "activating" my feet within my shoes (feeling the muscles in my feet as I walk, as if I was barefoot), feels like it makes my steps feel stronger, as it does something UP the leg to the other muscles. I think that's interesting, since every doctor, physical therapist, etc has tried to get me not only in shoes that don't MOVE at all, something about supposed stability, but they also want me to put heavy-duty orthotics in them - further moving your feet away from all feeling of walking. And yet the sports therapist is very contradictory to that. He and all his guys wear something that looks like a 70's version of a toe sock LOL that is a shoe called a Skele? or something like that. It doesn't look like a shoe at all. I haven't even talked to him about it, so it's not something he has planted in my head - I noticed before I went back to him this last go-around that when I walked around my house how I stepped, with or without shoes, and how I stepped even inside the shoes, made a difference. Problem is I know I need some kind of support because when I walk with my crocs or barefoot then my hip aches horribly at about 3/4 of the day.

Food for thought.

I was born with club feet and have had extensive corrective surgery, and struggle with maintaining muscle tone just for stability and helping with arthritis, my gait, etc. All of my doctors have wanted me in stiff shoes with orthotics, too. I have found that New Balance is GREAT for finding supportive shoes that still allow you to move. I have seen those skele-toes shoes (several companies make their own version, even New Balance). I went to an actual New Balance store and had their manager talk to me, help with determining what shoe would be best for me based on my abilities (and inabilities), and it really helped. You will pay more for a pair of shoes there, but you can always order new pairs or replacements online cheaper.

[minimonkey]

C'Marie -- that is great news about standing without the cane!!!

I've seen those toe-shoe things.. I wonder if just a couple of hours a day in them would help?

[Bierarsch]

Hey everyone!

I am in my second day of P3, so I know that I can't start a real workout program for a couple weeks. In the meantime, I am going to start walking.

I would really like to find or develop an exercise that helps me build muscle and tone up without having to join a gym. I am not a gym person, and don't have a lot of funds right now, either. My main focus would be on core strength and then strengthening and toning my legs, especially my calves. Because I have/had club feet, very small calves that are disproportionate to my bigger, stronger thighs is very normal for my condition, but I'd like to wear some shorts with confidence eventually. I was doing Couch to 5k before I started my last round, and will probably restart it in P4 because a life-long goal of mine is to run a 5k to prove to myself that I can do it with my feet.

Do any of you have any recommendations for routines? Maybe some DVDs? I wouldn't be opposed to spending a little money, just can't keep up with a monthly membership fee to a gym.

[lebebe]

Originally Posted by nola baxter

Hi Lebebe

I have never taken senna- but have read some not too good things about it. Weaning off slowly seems a good plan, because no doubt your body has become dependant on it to some extent.
Like Mini, I think oxypowder is pretty good.

When I went off all dairy, my bowel function improved, everything flowed more smoothly!
I am having dairy again though- particularly lots of whipped cream- and things are going fine so far .
Maybe the time away from it helped my gut to heal a bit.
I do notice a stuffy nose however- which goes when I dont have dairy and comes back when I do.
So some sensitivity is still there .

Senna definitely is no joke... very easy for your body to become dependent on it. I'll try the oxypowder and keep my fingers crossed.

I've been off dairy for a while, even though I miss yogurt terribly. So today I decided to try some FF cottage cheese as my protein for lunch and see what happens. So far, so good... we'll see what the scale says tomorrow.

Whipped cream, huh? that might be worth me looking into.