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Old 02-28-2010, 04:22 PM   #421
LowCarbRachel
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Jami, you've already gotten excellent advice. I'll just add that my consultant asks me about my hunger levels every week. I remember my first week...my food was just right, just right, just right...then suddenly, on Friday, I was starving. My metabolism was getting all revved up from my workouts (I hadn't worked out for a very long time.) Don't be afraid of the "extra" calories...my best weeks, in terms of body fat composition, have always been the weeks when I ate more, and my worst weeks have always been the weeks when I ate less. My body hates it when I drop below 1400 calories.
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Old 02-28-2010, 04:28 PM   #422
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jami you posted on the LC check in thread that you are eating sub 1200 cals..

WAY TO LOW Throw some fats in there and bring it up.. good fats, not junk.. k
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Old 02-28-2010, 05:50 PM   #423
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Good to know Rachel, Thank you!

Ileen- Gotcha!

Here are my numbers for today... I'm happy with this, AND I felt satisfied all day..
Cals 1431
fat 39g
carbs 113
fiber 27
protein 172
I haven't worked out, shamefully, since Friday Morning! I missed 2 workouts this weekend.

This week is going to be great! I love new months. It feels like a new beginning!!
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Old 02-28-2010, 05:56 PM   #424
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Getting ready for week 2 of P90.

My trainer is the best. He is going to work with me and incorporate what he is doing with the videos.
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Old 02-28-2010, 06:30 PM   #425
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Twyla,
I always love your posts. I usually learn something or just get to thinking a little differently about things. But, they always feel positive and motivating.
Thank you, Matt. Much appreciated.
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Old 02-28-2010, 06:33 PM   #426
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Good to know Rachel, Thank you!

Ileen- Gotcha!

Here are my numbers for today... I'm happy with this, AND I felt satisfied all day..
Cals 1431
fat 39g
carbs 113
fiber 27
protein 172
I haven't worked out, shamefully, since Friday Morning! I missed 2 workouts this weekend.

This week is going to be great! I love new months. It feels like a new beginning!!
Jami, when I read Ilene's comment on your cals, I was astonished......mercy, girl. She's right. No WONDER you were hungry. Whazzup with THAT?

I'm glad your numbers for today are agreeing with you. Don't be afraid to feed your body good clean fuel. Be nice to it, it will be nice to you with rewards for your hard work.
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Old 02-28-2010, 07:28 PM   #427
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Getting ready for week 2 of P90.

My trainer is the best. He is going to work with me and incorporate what he is doing with the videos.
Congratulations on getting ready to start your second week! I know those workouts are tough. Good job!
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Old 02-28-2010, 07:32 PM   #428
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Thanks Rachel,

I appreciate it. I am pushing myself to get all the workouts in and work and SLEEP.

I want the results so I keep telling myself: A tight schedule is better than tight pants.

All of you inspire me and have such great info.
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Old 02-28-2010, 07:32 PM   #429
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My best weeks in terms of changing my body composition have been when my calories have been in the 1800-2100 range. I just went back and looked at my numbers.

I know when my trainer drops me to 1400 that he's trying to shock my body into burning fat, but I always stall during those weeks. Especially when he adds cardio. Fewer calories+more cardio equals a plateau for me. I'd much rather eat more quality food and do harder weight workouts, even if it takes me longer to reach my goal. There's nothing more frustrating to me than eating less and doing more cardio and seeing no change in my body composition.

Jami, 1400 might not be enough food for you. It's good that you keep track, though, because you've got a good baseline. And you'll be able to look at your numbers and see what's working best for your body.
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Old 02-28-2010, 07:35 PM   #430
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Thanks Rachel,

I appreciate it. I am pushing myself to get all the workouts in and work and SLEEP.

I want the results so I keep telling myself: A tight schedule is better than tight pants.

All of you inspire me and have such great info.
Getting enough sleep is crucial! It's good that you're working on that as a goal. I started sleeping much better after I started working out.

And I love your quote about tight schedule versus tight pants.
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Old 03-01-2010, 09:42 AM   #431
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YES!! I know, that is ridiculous that my calories were getting that low! On the BFL program they say 6 meals a day, palm and fist portions of protein and carb with every meal and at least veggies with 2 meals.. With that guideline my calories would only be about 11-1200. Crazy... SO. Today I have a carefully planned menu. LOL I put everything into MyPlate and here is what I came up with.
Cals 1590... just about right
Fat 69 37%.... this should keep away that hunger
Carb 85.. 20%.... good
fiber 29...... nice
Protein 176 42%..... YEP!

I like it!! I dont know why this has to be so complicated for me! I'm getting it though, slowly... dingdong!!
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Old 03-01-2010, 09:47 AM   #432
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Originally Posted by WATCH-ME-SHRINK View Post
Jami, when I read Ilene's comment on your cals, I was astonished......mercy, girl. She's right. No WONDER you were hungry. Whazzup with THAT?

I'm glad your numbers for today are agreeing with you. Don't be afraid to feed your body good clean fuel. Be nice to it, it will be nice to you with rewards for your hard work.
Thanks! Being nice to it.... Good point! I just have to practice that self control that You, Rachel, Ileen and all the others on here have and I'll be good to go! Too many years of issues with self perception and self sabotaging myself with bad eating habits. I'm trying so hard to get over those issues Ive had. I would have hoped that when I reached my 30's I would have out grown that. Its a work in progress, and I have much faith that this Challenge will help me break a bad cycle.

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Old 03-01-2010, 09:55 AM   #433
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Well, my semi-rest week from last week is over and I'm ready to hit the weights and maybe some cardio today as well.

Have a great week everyone!
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Old 03-01-2010, 02:43 PM   #434
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I'm feeling it today!!

Warm-up
20 deadlifts @62 lbs
15 shoulder press @ 40 lbs
50 hip extentions
15 pull overs @ 30 lbs
25 reverse crunches
30 cross-knee crunches
12 curls @ 40 lbs
12 tricep extentions @30 lbs

After ward I did 20 minutes of cardio Pilates, and then 15 minutes of mat work for a total of about 1:10. Tired now!!
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Old 03-01-2010, 05:13 PM   #435
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Celeste, that's a great workout! You are strong!

My rest (training) week ends on Wednesday. Since I got sick, it was a good week for me to have off. TOM is here, so I haven't stepped on the scale, but my size 7 jeans are sliding down to my hip bones. I am going to have to buy a smaller size. I am going to wait until I get a little bit closer to my goal, though.
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Old 03-01-2010, 05:43 PM   #436
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Hi everyone!
Just started NROLW today,hoping I got this right!
I did the HIIT first(14 min) then the lifting.I feel great!
(I made the protein bars in the book....not too sure if I like them!)
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Old 03-01-2010, 05:58 PM   #437
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welcome!

you'd get better results doing your HIIT AFTER you lift.
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Old 03-01-2010, 06:14 PM   #438
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just poking my head in. haven't done any lifting yet this week, instead preferring to catch up on sleep! Might do a lifting session this afternoon depending on my energy levels as I have bellydance class tonight. Still reading and learning from you all though .

I picked up new weights & 2 barbells 2nd hand on Saturday. Haven't had a chance to play with them as yet but I got 16 x 5lb & 8 x 2lb weights + 2 barbells for $35 = bargain!!
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Old 03-01-2010, 08:00 PM   #439
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welcome!

u'd get better results doing your HIIT AFTER you lift.
THanks for the tip! Is there a reason for that?
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Old 03-01-2010, 08:40 PM   #440
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Shoo, you'll burn more body fat doing the HIIT afterwards because you will have completely depleted your glycogen stores during the lifting. At least that's my understanding.
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Old 03-01-2010, 09:22 PM   #441
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Thanks Rachel! I didn't really get my nap though, so I'm off to bed.

But, first... reading Panu blog tonight and Dr. Harris was talking about a site called BodyByScience.net. Did a little reading there and you guys will LOVE it. Tons of great info about working out properly and how stress plays a role in BF% no matter what you're eating. There are videos showing proper technique, but I haven't gotten to them yet, so I can't say anything specific about them. But, I'd bet they're great too.

Enjoy~
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Old 03-01-2010, 09:24 PM   #442
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I'm going to go check it out. Thanks, Celeste!
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Old 03-02-2010, 06:05 AM   #443
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Celeste~ Great workout! You go girl! LOL

Rachel~ Wow! You jeans are sliding off! Good job! Isn't that a great feeling! My clothes started to change right away, I haven't seen any more results like that in a couple weeks... It will start again. I always expect a magical wand to be waved and then BAM! There is my new body! LOL

Oz~ I'm glad you were able to rest. I'm sure you needed that. You are such a busy girl.

Shoo~ Doing cardio after lifting is a great thing!! AND you will deffinetly feel it. Make sure you eat a good, energy packed breakfast about an hour before the gym. I do HIIT on alternate days of weight lifting. When I try to run after I lift it is a CHORE, my plan is that I am going to do a slow jog for about 30 minutes, it usually ends up being 15. LOL I could do it if I pushed harder..
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Old 03-02-2010, 06:32 AM   #444
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THanks for the tip! Is there a reason for that?
because your lifting is for you muscles.. you want the most effort there.. Having done cardio first, it takes second place.

while dieting, wt training is to spare muscles, so it needs the most efficeint workout you can give them.. that is feed (many theories there) and cardio after OR separated out to another time of day if feasable (what we do)
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Old 03-02-2010, 06:59 AM   #445
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Jami, me too! On the magic wand thing, lol. I think my transformation should be instant! It's all about consistent effort over time, though. I know I will reach my goal of nineteen to twenty percent body fat. I just don't know on what day of what month, lol. Then I'm going to be maintaining or exceeding for the rest of my life, which is a happy thought. I will already be ahead of the game because I know the consistent efforts that got me here and that will allow me to maintain.
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Old 03-02-2010, 07:09 AM   #446
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Jami, me too! On the magic wand thing, lol. I think my transformation should be instant! It's all about consistent effort over time, though. I know I will reach my goal of nineteen to twenty percent body fat. I just don't know on what day of what month, lol. Then I'm going to be maintaining or exceeding for the rest of my life, which is a happy thought. I will already be ahead of the game because I know the consistent efforts that got me here and that will allow me to maintain.
This is why you will succeed! Good job Rachel!
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Old 03-02-2010, 09:39 AM   #447
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you guys! You're so positive and uplifting. I really appreciate that!

I'm trying something new and adjusting my workout schedule. When I first started lifting, I would feel exhausted after working out, but it seems like I bounced back quickly and made progress more quickly. But, after working out hard (too hard?) for the better part of a year, I'm not seeing my weight drop like it did, and I just have a general feeling that I need more rest.

So, I'm going to do the same basic workout schedule, but as I did yesterday, it's going to be done together. Weights, then cardio 3 days per week. The other days I'll rest or do something fun like hiking, playing with my dog, etc.

I've just started doing the refeed days and I'm also going to do one more carby meal on my workout days a short time before working out. Something like the old-fashioned oatmeal w/ whey mixed in. It's really good with cinnamon and even a few blueberries. Looks weird, but it's yummy.

I'm wondering if I've just stayed SO low carb, 20-30g per day consistently for almost 3 years now if the muscle I've gained needs a little more carb boost???

One really good thing...I'm now able to handle the extra carbs without going overboard and falling off the wagon. I can feel REAL progress in how my body handles good carbs. But, I still fear them a bit, mentally!
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Old 03-02-2010, 10:25 AM   #448
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Celeste, I think your new plan is very well thought out. You may find that your workouts will be more effective by eating quality carbs before you work out. I like the idea that you're adding lots of "play" to your weeks. I'll be doing that, too, in maintenance.
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Old 03-02-2010, 10:37 AM   #449
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Even in competion, no one is judged on a number.. it's by how ones body looks.

i wouldnt even put a number on a bf% .. most are completely unreliable in telling true bf. The BEST estimation is the reflection you see in the mirror.

Your doing awesome, keep it up!
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Old 03-02-2010, 01:17 PM   #450
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you guys! You're so positive and uplifting. I really appreciate that!

I'm trying something new and adjusting my workout schedule. When I first started lifting, I would feel exhausted after working out, but it seems like I bounced back quickly and made progress more quickly. But, after working out hard (too hard?) for the better part of a year, I'm not seeing my weight drop like it did, and I just have a general feeling that I need more rest.

So, I'm going to do the same basic workout schedule, but as I did yesterday, it's going to be done together. Weights, then cardio 3 days per week. The other days I'll rest or do something fun like hiking, playing with my dog, etc.

I've just started doing the refeed days and I'm also going to do one more carby meal on my workout days a short time before working out. Something like the old-fashioned oatmeal w/ whey mixed in. It's really good with cinnamon and even a few blueberries. Looks weird, but it's yummy.

I'm wondering if I've just stayed SO low carb, 20-30g per day consistently for almost 3 years now if the muscle I've gained needs a little more carb boost???

One really good thing...I'm now able to handle the extra carbs without going overboard and falling off the wagon. I can feel REAL progress in how my body handles good carbs. But, I still fear them a bit, mentally!
Celeste~ I love protein oatmeal! It is so good! This morning I had protein Oatmeal with chocolate whey, and a TBLS of chopped pecans. It was delsih! I have really noticed that once I added in those carbs around my workout time my muscles REALLY started to get strong. With in 2 weeks of that my jeans started getting much looser. It was great. I think that adding in 1/2 cup cooked Protein oatmeal before and after your workout you will be very happy with the results! I know I was!! My tummy did get a little grumbly and bloated at first but it only took a couple days to get used to it. I did gain a little water weight, but thats all it is. I dont care if I weight 200 pounds as long as I look lean and lose fat..
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