Lifting & Low Carbing - a check-in thread
Okay, weight lifters, here we are - our own check-in thread. It doesn't matter if you lift heavy or light - or even do bodyweight work - all who are doing any kind of resistance work and are low-carbing are :welcome:.
If you're wanting to start any kind of strength training, but don't know where to start, come join us, and we'll be happy to help you out.
Let's keep this non-judgemental as different bodies respond to different types of weight work, and what works for one may not work for another.
Okay, let's get at it! :D
Okay, I'll go first.
While I :heart: lifting heavy, I can't seem to do it and still lose weight and inches. I've tried it twice, once with the Body for Life BFL) plan, and once with Chalean Extreme (CLX). Both times, I got nada in the way of results. So, I'm doing low weight/high rep workouts that do allow me to lose weight as well as inches. It's not as fun as lifting heavy, but it gets the job done. I can always go back to lifting heavy when I get this weight off, so I'm okay with that. My book, DVDs and heavy weights ain't going anywhere!
Today, here's what I've got:
B - bacon & eggs
L - tuna salad atop a green salad with ranch dressing
S - 5 chicken wings and celery sticks with blue cheese dressing
D - steak & blue cheese salad with balsamic viniagrette dressing
W - 1 gallon
E - Shred #2 with 3# DBs
Thanks for starting this Laura, the other thread has given me renued enthusiasm for lifting as I'd gotten stagnant with it.
This morning I did a lower body weights workout:- dead lifts, sqwuats, open-leg sqwats, lunges & calf raisers. I have adjustable dumbbells at home and had all my weight-plates on this morning - total of 11kg (~24#) each dumbbell :up:.
I've found the new rules for lifting for women website and will do some reading today.
Tuesday 01/19/10 Training
General Warm-Up: Daily 16
Usual Push-Up and BW Squat Warm-up blocks.
Lifting (Work Sets Only):
Bench Press: 225x5,240x4,255x5
Squat w/ Safety Squat Bar: 305x5,325x5,345x5
Stiff-Legged Deadlift: 2x6@225
Standing DB Military Press: 2x6@75's
BB Shrug: 2x6@315
DB Curl: 2x6@45's
Did 1 or 2 Pull-Ups/Chin-Ups between work sets and warm-up sets for a total of 43. Did some neck work and BW calf raises.
Did 20 sets of 10 Push-Ups throughout the day at work. Didn't do any additional Pull-Ups or Chin-Ups.
Seeing as I'm a day in front I guess I should post Tuesday's to be starting the same day as everyone else ;).
B:- Mushroom Omelete
L:- Creamy Red Coleslaw (from Atkins for Life) and sauted chicken thigh fillet
D:- Chorizo sausage with zuchini, pumpkin & mushrooms; HWC, cocoa powder & liquid splenda whipped up for desert as I was still hungry.
E:- fasted UB weights workout in the morning; cycling to/from work (just over 5mile round trip while the car is in for repairs); Pilates DVD which I am feeling today as I haven't done it in a long time.
Just to record what my UP weights workout entails atm. I do one set (= 12 reps) of each exercise kind of like a circuit with a couple minutes cardio between circuits and total of 3 circuits. I also ususally warm up 10min on my elliptical and cool down 5 minutes, however it is out of action atm awaiting a replacement part. So for the moment I'm doing 10min latin aerobics warm up and using my rebounder for in between cardio. I also do a yoga/streching sequence after both weight & HIIT workouts.
Current exercises & weight for UB workout:-
10kg / 22#
front & side lat raises
bicep curls to shoulder press
B- sausage, 1 egg, 1/2 cup of egg whites
L- tuna, may
S-Protein drink and low carb yogart
D-tuna, shirtaki noodle, tsb mushroom soup, 2oz cheese
Trainer up body intervals resistance/weights
:hiya: I am getting motivated to start lifting again. I finished a round of Chalean Extreme and 3 phases of New Rules of Lifting for Women until I had a thyroidectomy in October of last year. Considering starting another round of Chalean as I was actually seeing better results than the NROL4W. My biggest motivation today was a thread in the main lobby that asked everyone how much they weigh at a size 14-I am 199 and a lot of people weigh a lot less at the same size. I love the body recomp lifting gives me and don't really care what the scales say as long as I am getting healthy and looking better. I eat at a higher carb level than most here and concentrate on healthy complex carbs. This round I am going to do without the protein shakes and see if the scale moves downward more as I work to get this blubber off.
Popping in to encourage everyone!
Laura, great thread. Jami and I were talking about starting one that is Atkins specific and for heavy lifters! I am glad to see more lifters active on this board.
Lisa: It is so true that weight lifting changes body composition. My goal jeans wouldn't be loose on me without it!
I didn't get to lift today. :annoyed: Was tied up doing business for my parents who are away from home and then my brother dropped in unexpectedly from out of town. Tomorrow for sure!!
Anyway, I picked up a copy of Oxygen Fitness for Women magazine today and it had a really interesting article about weightlifting.
Basically, it recommends starting off with a weight you can safely lift only 6-8 times. You work up to the 10-12 reps comfortably, then increase your reps to 20-25 before upping your weight. In this way you get all three kinds of lifting - super heavy/low rep, moderate/medium rep and light/high rep.
I think I'm going to give it a whirl!
P.S. Thanks for starting this thread Laura!
YEA!!!! This is exactly the thread I need. Thank you for starting this Firm Hottie.
Workout: stage #1 workout #5 of New Rules of Lifting for Women.
2 sets 12 squats w/35# on the bar (yea I know :rolleyes:)
2 sets 12 incline pushups
2 sets 12 seated rows (95#)
2 sets 12 step ups (25# dumbbells)
2 sets 10 swiss ball crunches (because I don't have the balance for the prone jackknife :( )
B - spinach quiche
post-workout protein shake
L - leftover cauliflower pizza
S - hard boiled egg
D - baked chicken with steamed lemon butter broccoli
Good luck everyone!!
I'm new to weight lifting. Finished reading Bill Phillips BFL. I need to start and this thread is just great. I have been avoiding starting probably as I think I may hurt myself with the weights or new routines. I just need to do it. Will start on Monday so that I have a workout plan in place as I still want to do Callanetics 2X a week, cycling, running and swimming (things I enjoyed last year)- cycling is new and I will probably do that on weekends.
Will start and drop in to check with you all.
Glad I found this thread.
I'm so tempted to give this a try with upper body. Ooooohhh, I could do this next month when I do my Brazil Butt Lift rotation! BBL is short on upper body work, so I was going to add some in anyway, and I don't bulk up with heavy weight on upper body, just lower, so I really could try this out...
I know that I'm going to wind up caving - I miss lifting heavy!
AWESOME!!!!!! This is totally what I needed all along! This time around i feel sooo much different...I know this time around i am sticking to my new WOE....i am going to reach my goal by June 1,2010! 180 to 145 here I come!!!:up:
SO FAR TODAY!!!
SAUSAGE MCMUFFIN-MCD'S-WITHOUT THE MUFFIN
CHEF SALAD WITH RANCH!
One thing i want to throw in here for everyone reading my post and all my fellow lifters out there!! One thing I found that works wonders for me is pyramid training:up:
pyramid training for those who don't know what this means is as follows:
SET 1- heaviest weight you can lift i try to make it to at least 8 reps
SET 2- go down a weight lb. and I go for at least 10
SET 3- go down a lil more weight and i go for 12
SET 4- go down a lil more weight and burn it out for..i go for 15-20!!
PYRAMID TRAINING!!! LOVE IT AND IT WORKED FOR ME REALLY WELL!!!!!!
hope i made sense:confused:
Hi everyone! I see a lot of familiar Faces, and Avitars!
Im ready to jump on board! I want to transform my body, and get to where I have never gone before! I love heavy lifting too, although I really want to trim off 5-6 more pounds. I started lifting again last Monday.
I have a ways to go, but here is my start :)
Here are my stats for today:
Supplements, No shotgun, pre work out, whey protein post, mulit vits, gla calium.
No Cardio today, just 10 min. warm up
Dips 3 sets 12 14 14
Pull ups 3 sets: 5, 4, 3,
Shoulder blasters: 8lb 3 sets (8 reps, front, lateral, and press in one set)
Tricep pushdowns: 3 sets 40x12, 40x10, 50x8
Cable Curls 3 sets 30x10, 30x10, 40x6
Pull Downs: 3 sets, 4x12, 4x10, 4x8 The plates are all numbered. I cant remember what the numbers equal to in weight.
Abs, Weighted ball crunches, 3 sets or 12
Did Venuto's workout A today and upped my weights, plus I added a couple of exercises on to the workout.
I did: (after the warm-up ;) )
Deadlifts - 12 reps @ 52lbs (I was surprised I could do that many reps!)
Birddog - 20 each side, unweighted
Squats - 12 reps @ 40 lbs
Planks - 15 for 10 counts each
Bench press - 10 reps @ 52 lbs (this was HARD!)
Reverse crunch - 20 reps
Shoulder press - 8 reps @ 40 lbs (REALLY hard!!)
Tricep extentions - 12 reps @ 20 lbs.
Rebounding 20-30 minutes - jog
Eating so far:
2 boiled eggs w/ 1 T mayo, sausage patty, & 2 lg coffees with liquid splenda & half & half
1 oz mozzarella
1 cup leaf lettuce, raw spinach salad w/ 2 T grated carrots, 2 slices of ham, 1 T bacon bits and dressing of 1 T safflower, 1 T ACV, oregano, garlic and black pepper & 1 drop splenda (made this up on the spot and it was AWESOME!)
1 small naval orange
Tons of water
Dinner will be stir-fry veggies and meatballs in LC BBQ sauce & coffee
Just realized I didn't put Wednesday stats in :doh: :-
B - 2 poached eggs & 1 rasher bacon
L - Lettuce, tomato, celery, Parmesan cheese & tuna in oil (my tuna salad which I couldn't finish)
S - s/f mint chip chocolate bar & 1oz cheese
D - Chicken parmigiana (sp?) and cauliflower. HWC, cacao powder & AS whipped up for desert (probably didn't 'need' it, but enjoyed it)
Did LB weights workout routine with 11kg (~24lb) dumbbells; 3 sets of 12 reps each:-
Straight-leg to bent-leg deadlift combo followed by squats
Wide-leg squats - full & pulsed (does that make sense?)
Started with 10min cardio warm up (latin aerobics while my elliptical is out of action still) and finished off with a yoga sequence and stretches.
2 really great articles on weight training for fat loss.
Weight Training for Fat Loss Part 1 | BodyRecomposition - The Home of Lyle McDonald
Weight Training for Fat Loss Part 2 | BodyRecomposition - The Home of Lyle McDonald
YEA I WANT A BRAZILIAN BUTT TOO!!! :up: PLEASE SHARE!!!!
Jamistar77 & Mom2jjl - It's a new beachbody workout set, and it's awesome! :up: I'd link it for y'all, but I don't think that's allowed. Google it, or PM for more info. :)
Lisa - thanks for the links. I can't wait to read the articles. :)
I know beachbody! Thanks laura!
Let me know how that Brazilian Butt DVD works.
I'm new, hello! Just wanted to say, I started working out 4-5 days/week starting on the 1st, and was doing mainly cardio. Was doing great-- lost 8 pounds in a few weeks. I've added in strength training this past week, and am up a good 3-4 pounds. I know it is likely just water retention, as my muscles are very sore... but how long does it usually take before this weight is shed? I know the ultimate goal is my size, not weight, but right now, I do also care about the weight. I highly doubt I'll ever be a 180 pound size 6, so some weightloss is important to me.
Sam, I'm no expert but I think I've seen figures of up to a month for your body to adjust. I know for me it wasn't that long but I only weigh once a week (OK sometimes twice ;)) so most weeks I see a loss or at least holding even, excluding Christmas/New Year and the week after DDs birthday party (LC leftover cakes - way too many :o).
Thursday info for me:-
B:- yogurt with PP, HWC & raspberries
L:- Taco salad
S:- s/f chocolate bar
D:- 'Mom's Crazy Cabbage' casserole, 1st time making this & it was delicious (LindaSue recipe of course ;)) + 1oz cheddar cheese as I was still hungry
UB weights workout all @ 10kg (22lbs):- chest fly (3x12); chest press (3x12); skull breakers (3x12); tricep kickback combos (2x12 + 1x10); and bicep curl to shoulder press combos (3x8). This is a new high weight for the tri & bicep exercises, hence the lower reps. My elliptical machine is back in working order too :up:. I wore out the resistance strap and had to wait over a week for the replacement one to arrive from across country :mad:. So I was able to do 10min warm up, 2min cardio between circuit sets & 6min cooldown on my elliptical. Then did my standard yoga/stretch routine.
Spent some time looking at the local library catalog on-line today (quiet @ work) and have reserved lots of exercise/lifting books and a few exercise/fitness for kids books too. No time like the present to get DD more involved in fitness :D. Will have a better look & pick out the best ones Saturday morning so I'll have lots of reading to do over the next few weeks.
AHHH HA! I know what has been making my hair fall out!! NO SHOTGUN! I read reviews on this product and someone asked if anyone else has noticed their hair falling out. I have been taking this for 2 weeks or so and I am linking my hair loss to it. Time to lay off the shotgun :( I hope my hair will grow back! I could su :hyst:
Just got back from the gym
Here is my workout for the day
Supplements, daily vits taken, Creatine, whey protein.
Deadlift: 50 x 14, 60 x 12, 70x12
Leg press: 153x12, 173x14, 193x12
seated calf raises, (same as leg press)
Dumbbell shrugs, 40x12, 40x12, 40x12
Dumbbell lunges, 24x12, 24x12, 24x12
Hyperextentions: 12x12, 12x12, 12x12
Odd. Doesn't appear to have any testosterone or DHT precursors in it. Did anyone speculate as to the cause?
Stack, It has a lot of stuff in it, but I dont see DHT or Testosterone. They didn't go into detail about the hair loss, or why on the review. It was enough for me to say "No more"
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