The HCGers exercise thread

[nola baxter]

Originally Posted by oneoftwo

Bumping for a question...

I am usually a runner, ran a 1/2 marathon about a month ago and usually run 3miles 2x week and 5miles 1x a week when not training for anything. I have not be running at all since starting HCG.

Anyway , I signed up a long time ago for a 5k race that is next Sunday. I have to run it, my family does not know I am doing hcg and they will all be there running also. So what can I do/eat/change so I can just atleast make it through the 3 miles with some energy and without fainting !!

I would say, just eat some more food beforehand- either the morning or the night before or both- and eat what you know gives you energy- whether that is protein or carbs..

[nola baxter]

Originally Posted by TerriMM

My biggest issue I would like to address first is all the loose floppy skin on my upper arms. I'm starting to develop muscle tone from my little lift/squats I've been doing, but they're still flappin' in the wind. I'm hoping the skin will catch up to the fat lose to some degree but I need to know it there are specific exercises I should focus on or it all the different ones with weights and Pilates that I'll be doing will work together to eventually take care of the problem? Please don’t tell me they be sitting on the permanent bench with my cellulite!!!!

For the upper arms- any exercises that work the biceps and triceps;
bicep curls, tricep kickbacks etc.
Also pressups, shoulder press, back exercises and most upper body exercises all utilize the arms to some extent!

I dont know to what extent they will stop flapping in the wind-
if it is all loose skin, it might help a bit, but not totally alleviate it;
if it is a combo of loose skin and unused muscle , sufficient exercise will help tone it up!

Some people have said their loose skin and floppiness pulls back into place over time, others not.
Good luck!

[nola baxter]

I am kind of thinking to go back to a sharp calorie cycle of very high day/very low day.
I have been reading the judd threads, and am impressed by the good effects this style of dieting seems to have for a lot.

I still wonder if this very sharp calorie juxtapostion has the potential for the best metabolic stimulation- because it allows for much higher calories on an up day, and evidently one low day is not enough to start metabolic slow down.
So, from a theoretical point of view,
if your basic maintenance calories is 2000,
and you eat 3000 on an up day and 1000 on a down day;
your overall calories are in your limit,
but eating 3000 on the up day possibly enables your metabolism to increase/improve/heighten,
while not getting the normal metabolic slowdown from the lower calorie days(since it is supposed to take 2 or 3 days of lower calories to start the reduced metabolic rate effect).
So potentially - you could get a metabolic increase of some sort, without a weight gain?

The only possible factor could be that one high calorie day is not enough to stimulate a heightened metabolic response? -
in the same way that one low day is not enough to stimulate a lowered metabolic response..

Mulling things over in my mind here..

The other thing is that low days have to be low! and sometimes this makes it hard if you are out and about and get hungry and dont have good low calorie fillers on hand..

Still, I am thinking of going that route again..in some fashion.

I love experimenting!

[mymy3377]

Alright, so I've been doing a lot of cardio of late mostly walking and jogging (which I detest) to take advantage of the lovely fall weather here but I've been neglecting the strength training so I think I'm going to add Lotte Berk back into the mix to wake up the old muscles. I'm going to do it 3x a week for six weeks and then I'm going to move into the Convict Conditioning (<---great name right?) bodyweight program or another round of You Are Your Own Gym

I've decided 2012 will be the year I finally master pullups, multiple sets of pullups too

[nola baxter]

Originally Posted by mymy3377

I've decided 2012 will be the year I finally master pullups, multiple sets of pullups too

lol, I want to master chin-ups! I seem to be stuck on pull-ups,
but want to graduate to chins!

[TerriMM]

A lot of people are having great results with JUDDD. I'm considering doing it for maintenance. You really got me addicted to the alternating lifestyle. I seem to both have better success and I can also get away with excesses if I live that way. It's even working for me on the exercise front!

Thanks for your arm exercise suggestions everyone! I sure I'm one of the ones with the positive results on skin pulling back. I wonder if they do anything special. Maybe I'll start a thread and see if I get any bites.

[mymy3377]

Hey Terri from my research for those "batwings" you are describing which I also suffer from it looks like above all else you need patience. It looks like you have to reach your goal weight and maintain it for about a year before you start to see how much the skin will naturally shrink. the weight training is good but as with the spot reduction myth there aren't really any specific exercises to tighten skin, just an overall total body strength training program. I'm a bit away from my goal but as I mentioned I've started supplementing with high doses of Vitamin K2, gelatin, homemade bone both and I'm contemplating resveratrol as well to see if I can help cajole my skin into shrinking

And I chose those specific supps because they are multitaksers, the K2 works synergistically with D3 and is important in bone health and preventing osteoporosis and the gelatin and bone broth are good for gut health so if it doesn't help the skin at least all my pill popping and broth sipping won't have been wasted. Supposedly the compounds in coconut oil and red palm oil are good applied internally and externally for sagging skin as well. ultimately though I think it's going to be a n=1 experiment to find what works. You seem to like experiments though

[DirtDiva]

Hi there---

I'm finally in P3 YAY! I started back exercising and I am feeling so good! I have no idea how much to add... I read about the double protein.....

I had my apple this morning

Did spin class (450 calories burned)

Then I just had chicken and roasted veggies for lunch....

I am following the no sugar starch rules...

Ive lost a pound for the last three days, every day!

I want to be safe, I want to make sure I am eating enough. My BMR calories say 1700 per day....

Any input or experiences would be great!



Heather

[TerriMM]

Originally Posted by mymy3377

Hey Terri from my research for those "batwings" you are describing which I also suffer from it looks like above all else you need patience. It looks like you have to reach your goal weight and maintain it for about a year before you start to see how much the skin will naturally shrink. the weight training is good but as with the spot reduction myth there aren't really any specific exercises to tighten skin, just an overall total body strength training program. I'm a bit away from my goal but as I mentioned I've started supplementing with high doses of Vitamin K2, gelatin, homemade bone both and I'm contemplating resveratrol as well to see if I can help cajole my skin into shrinking

And I chose those specific supps because they are multitaksers, the K2 works synergistically with D3 and is important in bone health and preventing osteoporosis and the gelatin and bone broth are good for gut health so if it doesn't help the skin at least all my pill popping and broth sipping won't have been wasted. Supposedly the compounds in coconut oil and red palm oil are good applied internally and externally for sagging skin as well. ultimately though I think it's going to be a n=1 experiment to find what works. You seem to like experiments though

How did you know?

Thanks for the info, I'll check these out! Patience has never been my strong suit. That's why I liked HCG so much. I guess another case of "careful what you ask for".

[julieboolie]

Originally Posted by nola baxter

I am kind of thinking to go back to a sharp calorie cycle of very high day/very low day.
I have been reading the judd threads, and am impressed by the good effects this style of dieting seems to have for a lot.

I still wonder if this very sharp calorie juxtapostion has the potential for the best metabolic stimulation- because it allows for much higher calories on an up day, and evidently one low day is not enough to start metabolic slow down.
So, from a theoretical point of view,
if your basic maintenance calories is 2000,
and you eat 3000 on an up day and 1000 on a down day;
your overall calories are in your limit,
but eating 3000 on the up day possibly enables your metabolism to increase/improve/heighten,
while not getting the normal metabolic slowdown from the lower calorie days(since it is supposed to take 2 or 3 days of lower calories to start the reduced metabolic rate effect).
So potentially - you could get a metabolic increase of some sort, without a weight gain?

The only possible factor could be that one high calorie day is not enough to stimulate a heightened metabolic response? -
in the same way that one low day is not enough to stimulate a lowered metabolic response..

Mulling things over in my mind here..

The other thing is that low days have to be low! and sometimes this makes it hard if you are out and about and get hungry and dont have good low calorie fillers on hand..

Still, I am thinking of going that route again..in some fashion.

I love experimenting!

I think for someone w/ a decent metabolic rate like yourself, JUDDD would work well. I didn't fare as well. I would gain on my UD's and not lose again on my DD's. I ended up gaining 5-6 lbs over 3 weeks of following the JUDDD plan. I decided to table that idea for a while until I could coax my metabolism along.

Unfortunately, not being able to exercise has hindered that project. I'm working hard to just maintain at this point. I was doing well adding in oatmeal and sweet potatoes, and a few hummus & bean meals. I overdid it this weekend. I popped up several lbs and did an all protein shake day yesterday to drop that new gain.

I'm still up 4lbs above my window and am doing a LC week to try to shave that back down. I leave for Philly in a week and a half and know I'll be eating out a lot and at friend's homes where I will not be able to keep it clean and healthy. I want to keep my cals high so I can enjoy my trip w/o quick rebound gain.

mymy, nola and terri-thanks for the sympathy. I'm supposed to be "resting" for 8 weeks while the bone and tendon heal. Who can do that? I admit I'm a terrible patient and have been overdoing it. Life must go on, but I hope I don't end up lengthening my "sentence"! I see the Dr Thurs for a follow up and plan to negotiate for an alternative plan. We'll see.

Heather-your P3 sounds great so far. My advice? Listen to your body. If you're hungry - eat!! If not, don't sweat it. Losing some those first few days is wonderful. That cushion will come in handy when the scale inevitably jumps up a bit. You'll stabilize well and allow your body to get used to this new weight. Good luck and enjoy P3!!

Terri-I wouldn't worry about the arms. I agree w. the others that time is the best solution. I've been pleasantly surprised to see mine actually tighten up. They're still flappy, but better.

I started a new thyroid med and it's brought my temps up a bit. I am going to slowly ramp it up. If I do it faster than that I get bad headaches. I hope the combo of working on the thyroid and eating high enough calories will rev up my metabolism.

So, that's my $0.02. Hope you're all doing well!

[minimonkey]

Hi everyone -- just a check in from p2 land. I am finally very much on the mend from this flare up, and will be raring to go with workouts as soon as I hit p3 -- this p2 is finally working -- (although I had a jump up today from a couple of days of being a bit off plan.) I am finally losing lbs and the losses are sticking ... so I will be at goal one day soon.

I don't seem to have lost much muscle, despite not working out -- and I have to say that visually I am pretty excited with the results of this p2. I'm dreading facing the amount of strength I am sure I've lost -- but still really looking forward to getting back to exercising again.

Since I've come this far, I am waiting until I hit goal and move to p3 to do much by way of lifting ... at that point I will need to start slowly, and do this cautiously.

BUT -- I seem to have knocked the Lyme back into remission without antibiotics, and that is a huge victory!!! In the grand scheme of things, this was a quick recovery from the flare up, too -- I know it seems like a long time, but compared to my past history with flares, this was an amazingly fast bounce back.

I just need to sing the praises of colloidal silver as an antibiotic alternative -- that stuff seems to have made all the difference for me. I use it as a topical wound treatment as well as a med for my birds... and I decided to give it a go for myself as well. SO glad I did!!

[minimonkey]

Oh, count me in for the 2012 chin up/pull up challenge! I can't do either one right now -- but I plan to get there.

[minimonkey]

I haven't been keeping up on this thread, since I've been out of commission for exercise myself....

Julie, what happened? I am so sorry you are injured!!!!!

You might be surprised at how little muscle you lose -- I have been.... I seem to have maintained my muscle mass amazingly well, and that is while doing p2! I'm sure I have lost a lot of strength, but the muscle mass seems to be mostly intact.

I hope you heal soon!!! I know how frustrating injuries are.

[Dogsrule]

Originally Posted by minimonkey

Oh, count me in for the 2012 chin up/pull up challenge! I can't do either one right now -- but I plan to get there.

Sounds like a great thread starter particularly for the new year. I too can not do either but have a bar and am interested in trying. (DD does them for swimming). I always felt that I've been too heavy to ever make one, but now with hCG I might have the chance to lose my fat which would really help my strength to weight ratio... Oh this is exciting

[TerriMM]

Glad you're feeling better Mini. Colloidal silver really is amazing!

I'm a little afraid of going full JUDDD too Julie. But I'll have to admit alternating my calories, food products and exercise for that matter on a less severe scale has really worked for me. Thanks for the arm flap encouragement. As soon as I can, I'll be amping up the exercise. It definitely encouraging to think it will improve!

[nola baxter]

Originally Posted by julieboolie

I think for someone w/ a decent metabolic rate like yourself, JUDDD would work well. I didn't fare as well. I would gain on my UD's and not lose again on my DD's. I ended up gaining 5-6 lbs over 3 weeks of following the JUDDD plan. I decided to table that idea for a while until I could coax my metabolism along.

Hi Julie

I know Judd like plans work well for me, and I do want to experiment with different calorie ranges.
I am not very carb sensitive in terms of it affecting the scale- so I can more or less eat as many carbs as I want without gaining, as long as the overall calories are in my maintenance range.

However at the moment life is full and I have to fit in a bit around my boyfriend, so it is sometimes easier to just take every day as it comes and not stick to a too regimented plan.
So I am still doing around one 6500cal load day every 5-7 days,
and a varied calorie range the rest of the days, between 1500 and 3200.
I do want to change things up though, just so my body does not get too adjusted to any one system.
But what I am doing has worked well- a gradual leaning has happened, with no real major hunger pangs or energy loss.

I dont think your metabolic rate can be too bad because you can do the higher cals- as long as it is low carb;
whereas some of the other girls seem to gain at the higher calories even if it is low carb.
I think Mini did- (correct me if I am wrong Mini)- from what I remember she gained weight while eating mainly ketogenic, and up to 2500 cals a day??

It just seems that something to do with the carbs is triggering gain, rather than overall calories- you seem to gain with carbs, way out of proportion to the amount of calories consumed.
Whereas I dont- thats how I can compare!
2000 cals of protein/fat, or 2000 cals of good carbs , consumed, will net me the same weight loss or gain- as far as I have been able to tell!
I am surprised you gained on the Judd at around 1700 cals a day,
but can maintain on low-carb at around 2400 a day.
This is quite a difference.

Correct me if i have got my facts wrong!
I am just putting it all together.. and pondering on the situation, and wondering what the issue is with the carbs/weight gain..

[nola baxter]

Originally Posted by minimonkey

Hi everyone -- just a check in from p2 land. I am finally very much on the mend from this flare up, and will be raring to go with workouts as soon as I hit p3 -- this p2 is finally working -- (although I had a jump up today from a couple of days of being a bit off plan.) I am finally losing lbs and the losses are sticking ... so I will be at goal one day soon.

I don't seem to have lost much muscle, despite not working out -- and I have to say that visually I am pretty excited with the results of this p2. I'm dreading facing the amount of strength I am sure I've lost -- but still really looking forward to getting back to exercising again.

Since I've come this far, I am waiting until I hit goal and move to p3 to do much by way of lifting ... at that point I will need to start slowly, and do this cautiously.

BUT -- I seem to have knocked the Lyme back into remission without antibiotics, and that is a huge victory!!! In the grand scheme of things, this was a quick recovery from the flare up, too -- I know it seems like a long time, but compared to my past history with flares, this was an amazingly fast bounce back.

I just need to sing the praises of colloidal silver as an antibiotic alternative -- that stuff seems to have made all the difference for me. I use it as a topical wound treatment as well as a med for my birds... and I decided to give it a go for myself as well. SO glad I did!!

Hi Mini

I am glad the colloidal silver worked! It is always good to find alternative/natural treatments that work and work well.

I hope you can lose the weight you want and be back on board with the exercise..
Your strength will come back quickly at this stage I would think- dont worry too much.

[Stampe63]

Hello ladies just checking in on ya

Check this site for howto train for chinups/pullups

How To Do Your First Pullup - Scooby's Workshop

[nola baxter]

Originally Posted by Stampe63

Hello ladies just checking in on ya

Check this site for howto train for chinups/pullups

How To Do Your First Pullup - Scooby's Workshop

Hi Stampe

good article thanks..

nice to see you are still lurking out there!

[minimonkey]

Yes, Nola -- you are right -- I gained about 18 lbs while eating p3, but I was also taking hhcg at the time. Some of that really was muscle, and some of it clearly wasn't --

I did average about 2500 calories daily while doing that, I think.

The fat I gained during that time is extremely resistant to budging, too! It's finally coming off (I've lost 11 lbs), and I am continuing to fight the p2 fight until I am back to goal. Since I've waited this long already, I am going to hold off on resuming the workouts until I hit goal -- I miss my workouts

No more experimenting of that sort for me -- once I am at goal, I am staying there. If it takes a million years to rebuild my muscles, so be it -- at least I won't have to lose this fat again. It has been SO much harder to lose this time around!

[nola baxter]

Originally Posted by minimonkey

Yes, Nola -- you are right -- I gained about 18 lbs while eating p3, but I was also taking hhcg at the time. Some of that really was muscle, and some of it clearly wasn't --

I did average about 2500 calories daily while doing that, I think.

The fat I gained during that time is extremely resistant to budging, too! It's finally coming off (I've lost 11 lbs), and I am continuing to fight the p2 fight until I am back to goal. Since I've waited this long already, I am going to hold off on resuming the workouts until I hit goal -- I miss my workouts

No more experimenting of that sort for me -- once I am at goal, I am staying there. If it takes a million years to rebuild my muscles, so be it -- at least I won't have to lose this fat again. It has been SO much harder to lose this time around!

Hi Mini

It is a bugger the fat is taking so long to come off.
I think it shows that your metabolism has been a bit trashed though that you gained a fair amount,
and on quite average calories really ( given your overall activity level and energy output);
and also that the fat is resistant to coming off.
Normally it should drop off fairly quickly when it is just newly gained like that.
In retrospect, I gained a bit of fat and muscle when I bumped my daily average to 4000 calories;
but the fat dropped off very quickly afterwards with no special effort.
In my case I dont regret it because I look better now.. it helped my training and seemed to improve my muscle a bit.

However you do have other issues to deal with, the Lyme and inflammation etc. , so this may be hindering your efforts to some degree.

I hope that when you get to goal you are not having to overly restrict calories to stay there.
Do you think it is going to be ok - do you have a strategy for it?

[HexaTheAmazon]

Originally Posted by minimonkey

Oh, count me in for the 2012 chin up/pull up challenge! I can't do either one right now -- but I plan to get there.

No really? Yesterday my trainer had me in a modified plank where I had to use one hand to lift my body off the floor. All I can say is

[minimonkey]

I can do the one arm planks and pushups -- and I can do dips unassisted -- but still can't manage pull-ups or chin-ups.

I am going to be investing in a bar --and I actually may bite the bullet and buy the whole new Cathe Friedrich system which includes a whole training regimen for chin ups. I need to wait until funds allow for that, but I think by the first of the year I will be able to manage it.. I hope so.

Nola -- yes, I think my metabolism got trashed pretty badly from something... I am sure the Lyme and hormonal issues play in, but I also think that too much low calorie dieting did some damage, too.

This P2 is going well -- and I am refeeding periodically, and switching things up here and there, so I hope the transition to p3 will go reasonably well this time.

I am just going to be extremely diligent about p3 -- do correction days as necessary, and keep the weight stable whatever it takes. I am hoping maintenance won't end up being too low calorie, but if it is, I will work with it. I know that people have restored metabolisms that are much more trashed than mine... but it does take time.

This time, I am in it for the long haul.

[nola baxter]

Originally Posted by minimonkey

I can do the one arm planks and pushups -- and I can do dips unassisted -- but still can't manage pull-ups or chin-ups.

I am going to be investing in a bar --and I actually may bite the bullet and buy the whole new Cathe Friedrich system which includes a whole training regimen for chin ups. I need to wait until funds allow for that, but I think by the first of the year I will be able to manage it.. I hope so.

Nola -- yes, I think my metabolism got trashed pretty badly from something... I am sure the Lyme and hormonal issues play in, but I also think that too much low calorie dieting did some damage, too.

This P2 is going well -- and I am refeeding periodically, and switching things up here and there, so I hope the transition to p3 will go reasonably well this time.

I am just going to be extremely diligent about p3 -- do correction days as necessary, and keep the weight stable whatever it takes. I am hoping maintenance won't end up being too low calorie, but if it is, I will work with it. I know that people have restored metabolisms that are much more trashed than mine... but it does take time.

This time, I am in it for the long haul.

Yup- the long haul is the way to go..
and yes, I believe metabolisms can be restored, mine was a bit trashed, and I made it;
though it was a long process;
and involved gaining some weight in the interim.

Persistence is the key, and I know you have that.

I havent been doing one-arm planks and press-ups- I will have to give it a try!

[julieboolie]

Hi Guys!!

Just a pop in. Wanted to see how you're all doing. Sounds like you're all doing well!!
Stampe-Thanks for the link. That's a great challenge. I've never been able to do a chin up or a pull up. That would be quite the victory!

Mini-glad your P2 is going so well. It's VERY frustrating when it's not!! Hope you'll be able to reset and maintain w/ relative ease when you get to P3. And hope your health is improving daily.

Nola-you're inspiring me to work on my metabolism. Even though I can't really train right now, I am doing a bit of upper body work hopefully to maintain some of my strength.

I am trying to keep my calories high, and have introduced more carbs and hope my body will get used to it. So far, so good. I've been eating more variety - chocolate seems to be ok, and beans, more fruit and corn and yogurt. All don't seem to make me gain anymore. That's a huge victory!! I'm holding steady at 159 for now, which is 5lbs above my LDW from my last round. I'm ok w. it since I can eat pretty freely and not worry about gaining, for the first time ever!! Woo-hoo!!

That said, I really don't credit hcg with this. I finally have addressed my thyroid and am supplementing and experimenting with that now. I think the dose and supplements I'm on now are finally working. I feel a lot better, my body temp is consistently 97.6ish (was 96.3) and I do have more energy. I'm planning to maintain on higher cals through the holidays (down days if I need to correct any gains) then may do a few weeks of JUDDD strictly or LC more to lose 5lbs more. I'd like to maintain in the low 150's but don't want to work so hard to do so. I'm really enjoying maintenance and resetting for now. Eating is fun!!

I should be cleared for exercise come January (I really hope so!!) I do miss it and moreso the feeling of being strong and fit. I was just beginning to notice muscles and tightness where previously there had been none . I look forward to getting back to that.

So, that's my update . I'm heading home to PA on Friday and l look forward to seeing friends/family I haven't seen in years. I'd like to hear a lot of "wow, you look great's" but will just be happy to see them all.

Keep fighting the fight guys!!

[nola baxter]

Originally Posted by julieboolie

I am trying to keep my calories high, and have introduced more carbs and hope my body will get used to it. So far, so good. I've been eating more variety - chocolate seems to be ok, and beans, more fruit and corn and yogurt. All don't seem to make me gain anymore. That's a huge victory!! I'm holding steady at 159 for now, which is 5lbs above my LDW from my last round. I'm ok w. it since I can eat pretty freely and not worry about gaining, for the first time ever!! Woo-hoo!!

That said, I really don't credit hcg with this. I finally have addressed my thyroid and am supplementing and experimenting with that now. I think the dose and supplements I'm on now are finally working. I feel a lot better, my body temp is consistently 97.6ish (was 96.3) and I do have more energy. I'm planning to maintain on higher cals through the holidays (down days if I need to correct any gains) then may do a few weeks of JUDDD strictly or LC more to lose 5lbs more. I'd like to maintain in the low 150's but don't want to work so hard to do so. I'm really enjoying maintenance and resetting for now. Eating is fun!!

Hi Julie
This is great news! Having eating freedom and being able to relax with food is really really good!

I am sure that over time you will get to the low 50's.
Especially when you can add all your training back in..

[nola baxter]

Update..

I looked at all my cals over the last 26 days;
1400 , 6300, 2000, 2600, 2300, 2750, 1700, 6500, 2000
2000, 2800, 2200, 3200, 3000, 1500, 6700, 2000, 2450, 3250
2500, 2250, 1700, 5500, 2000, 2400
= 730000
daily average = 2808

My body seems fairly static right now, maybe leaning out fractionally,
but I want to jolt it a bit;
so any day now I am going to start a two day rotation of around
4000/2000.
Or it may change to 4500/2000
or
4000-4500/1500-2000
In other words, approx 4000/2000
but with some leighway for flexibility if it feels good!

My goal is still to try and improve the geography of my backside and edge off some of the fat there.

My training is going ok, not exceptional, but not too bad either.

I have been doing plyometric long jumps and high jumps with 20 kg bar;
last week I raised it to 25 and then 30 kg.
I felt it in my legs, and they are a bit under-recovered right now- but I can do it, so that is the main thing..

I have achieved my goal of deadlifting 100 kg - 5 reps,
and have shifted that goal to 120 kg

Bench press is stuck- still on 65 kg, and my goal is 80kg for 5 reps!

Overall, my lower body strength is going well,
but my upper body strength is a bit static and hard to move ahead.

[nola baxter]

Hi all

This thread has gone very quiet. I hope everyone is going allright and doing well out there!

Well, I had a plan to eat 4000/2000 this week and was all set to go! But the best of plans go awry as it happens..

So far I have ended up with 3200 , 3000 , 1700,
(at which point I had planned to start a 4000 calorie day for the new rotation- however I was feeling so hungry that after mentally struggling over it a bit, I decided to go for a full load- which ended up at 5500)
so then,
5500, 2000 , 3250, 3100
and now today- I am not fully sure yet- probably around 2400

So I ate more calories overall this week- 3100 average,
I just honoured my hunger and decided to go with it..

My training has been good this week- is it to do with the extra calories? I think there is a good chance that it is, as I have noticed this correlation before.

I have decided to give flat bench pressing a break for a while since I am so stagnated on it, and focus more on the other alternatives-
dumbell presses on the ball,
incline dumbell presses on the bench, dual motion bench press, press-up variations, etc..

I feel it is too easy to stagnate on flat bench press, and I think it is something to do with the limited range of motion within the movement - it kind of locks you into place within the movement, doesnt allow the muscles to move around and have freedom of movement (hard to explain what I am trying to say- sorry),
and I think this results in stagnation over time(my theory);
and also potential for injury in the shoulder complex;
so I am going with other exercises where I can get more freedom of movement and also work more stabiliser muscles.

So I will see how that goes..

Diet, well to some extent that will fall where it will at the moment..
But I have decided I dont want to do two days in a row under maintenance levels,(around 3200 cals I think);
because I think that for me that this leads to downgrading of the metabolic rate.
So whatever I do, every second day , I want to keep it around the 3000-3200 mark,
or upwards - depending partly on the level of the lower calorie day in between..



Nola

[julieboolie]

Hi! I'm still around. I was back home for a visit (PA) for the past week and a half. We had a wonderful time!! It was even better than I hoped for!! I ate myself silly, cheesesteaks, pizza, baked goods-Amish area - whoopie pies, french toast, pumkin bread, cake, Tastycakes, chinese food, hoagies, desserts, anything and everything! It was all delicious, but I knew I'd be up on the scale.

Usually after this type of insane eating I would gain more than 10lbs (and probably deserve every one of them!! ) but I'm only up about 4-5, and think that will leave this week as I return to "normal" eating.

So, I'm trying to do a lower cal day today (shooting for 1400cals) and then we'll see what the next day brings. I'd love to be securely back into the 150's by Thanksgiving, but we'll see. I'm not stressing it.

I am still in my stupid boot!! which means no gym for me. I'm seeing the Dr Friday and will beg to be allowed out of it!! I really miss working out (never thought I'd say that!!).

Nola-I don't like flat bench presses either. I feel they restrict range of motion. The swiss ball should help w. that. Your calorie variation sounds like a normal part of life. You're wise to listen to your body and I agree, your metabolism needs to be fueled. My little brother, who's been a weight lifter and athlete for many years, needs to eat all the time. We always joke with him about being a bottomless pit, but he's lean and ripped and no one will argue w/ him!! .

Anyway, just checking in. I miss lifting, and will probably add a little cardio this time around. Not sure I'll do the full NROL of program. It takes a long time, and I was already 8 weeks in when I got hurt. I don't feel like starting over.

Hope your'e all doing well!!

[nola baxter]

Originally Posted by julieboolie

Hi! I'm still around. I was back home for a visit (PA) for the past week and a half. We had a wonderful time!! It was even better than I hoped for!! I ate myself silly, cheesesteaks, pizza, baked goods-Amish area - whoopie pies, french toast, pumkin bread, cake, Tastycakes, chinese food, hoagies, desserts, anything and everything! It was all delicious, but I knew I'd be up on the scale.

Usually after this type of insane eating I would gain more than 10lbs (and probably deserve every one of them!! ) but I'm only up about 4-5, and think that will leave this week as I return to "normal" eating.

So, I'm trying to do a lower cal day today (shooting for 1400cals) and then we'll see what the next day brings. I'd love to be securely back into the 150's by Thanksgiving, but we'll see. I'm not stressing it.

I am still in my stupid boot!! which means no gym for me. I'm seeing the Dr Friday and will beg to be allowed out of it!! I really miss working out (never thought I'd say that!!).

Nola-I don't like flat bench presses either. I feel they restrict range of motion. The swiss ball should help w. that. Your calorie variation sounds like a normal part of life. You're wise to listen to your body and I agree, your metabolism needs to be fueled. My little brother, who's been a weight lifter and athlete for many years, needs to eat all the time. We always joke with him about being a bottomless pit, but he's lean and ripped and no one will argue w/ him!! .

Anyway, just checking in. I miss lifting, and will probably add a little cardio this time around. Not sure I'll do the full NROL of program. It takes a long time, and I was already 8 weeks in when I got hurt. I don't feel like starting over.

Hope your'e all doing well!!

Hi Julie

Good to hear from you..
Your eating fest sounds yum, and a lot of fun!

I am glad your metabolism seems to be perking up.
Hopefully you can get out of the boot and add some exercise to the mix again.

I think if we were all taught to eat correctly to fuel the metabolism rather than dieting we would all be in a much better position now!
Instead we have a generation of women stuck on perpetual dieting cycles and struggling to find a way out .