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Old 03-08-2010, 09:40 AM   #541
Siggie
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I fell and hurt my ankle. UGH. It is a little sore today. I am going to try to do just upper body today while sitting.
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Old 03-08-2010, 12:04 PM   #542
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Happy Monday everyone.

Since I am a 'weekend only' worker (get my 32 hours in two days) I LOVE Mondays. Now I sleep until noon to get over the weekend... but hey... I get half a Monday in and that's enough.

Mondays are a 2 hour ballet class for me as exercise so I have that to look forward to. Working on a better plan for my weigh lifting. Since I only have 4 days (Tues - Fri) to hit the gym any suggestions on combos?

Should I just go upper/lower/upper/lower and fit core/back into that? What about cardio? Maybe heavy upper/chest Mon; heavy cardio/abs Tues; upper/lower combo Wed; heavy cardio/abs Thurs; then lower body Fri?

My cardio is a climbing routine on the 'mill and a reverse drill on the ellipical so my legs get something each time.

What do y'all think?

Thanks,
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Old 03-08-2010, 12:19 PM   #543
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I am in Vancouver for the weekend,staying at the Coast Coal Harbour. Their gym is pretty good for a hotel so had a great workout this morning. Today was the fourth day,so 2nd one one the B workout. Hanging in there!
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Old 03-08-2010, 06:38 PM   #544
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Karla, I'm sure some of the more experienced will come in to help you with your weight plan. I've just changed to a 4 day upper/lower split - so I am supposed to do upper body Monday & Thursday; lower body Tuesday & Friday with cardio Wednesday & Saturday; DOR on Sunday. Haven't managed a full week of this yet due to my busy schedule and illness.

Skipped this morning's workout in lieu of much needed extra sleep. Have already requested time after work to do this instead (really just letting hubby know what my plans are and that he needs to supervise DD). Hopefully he will have assembled the trampoline that was delivered yesterday and DD will spend the ~1 hr I'm working out bouncing.

Shoo, we are going away in April to stay in an appartment hotel (I won a holiday) and I made sure we were going somewhere with a gym. Will be interesting to see what they have, pretty much guaranteed they have more than I do at home so my routine will get a 2 week shake up with different equipment + all the swimming we'll be doing (hard to keep DD out of the pool).
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Old 03-08-2010, 06:50 PM   #545
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Hi everyone,

I browsed several of the pages and posts in this thread and I feel it necessary to join in. A lot of my questions have been answered but I'm sure I'll have more - not too mention the needed support you all offer.

I have reached a plateau in my weight loss and really am stumped on where to go from here. Over the past 15 months, I have been 100% cheat free eating VLC -I have also gone through various phases of exercise plans along the way with a 6 week break due to a shoulder injury. For most of the last 15 months, I would go 12 weeks (mostly low intensity) cardio and calisthenics - then take a week off - then 12 weeks of lifting... Rinse and repeat. As a result I have lost a total of 132 pounds and am a completely different person.

I have decided that weight lifting is the key to my success and my goals.

Today at the gym, in addition to a one hour stretching / floor exercise session, I started lifting again with a 30 min circuit training routine at half max capacity and hitting all major muscle groups. Basically, I am warming up my muscles for the remainder of the month and plan on hitting the iron hard and heavy starting in April with a 4 day split routine.

Okay... now with my diet. I'm just so confused. I understand the nutritional biochemistry behind the VLC Standard Ketogenic Diet and quiet frankly, the science behind it frightens me to try any type of carb load, CKD, TKD, etc... type plan. I've read about what you all suggest with "the good carbs" and how some of you even managed to overcome your skepticism or fears of giving it a go.

For now, I'm going to continue eating as I always have and give it at least 12 weeks from the beginning of April (when I start lifting heavy) before I can see the results and decide if I do, in fact, need to explore other options with my diet.

Ultimately, my goal is not a number on the scale. I couldn't care less what the scale reads... my goal is to burn the fat and build the lean mass. Size wise, a 32" waist is my final destination - whatever the scale says when I get there is fine with me.

SO... I will continue following this thread, post my updates, ask my questions and reach my successes with you guys
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Old 03-08-2010, 07:43 PM   #546
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Oh man. PT did a number on my ankle today. They decided it was time to increase the workouts.

Throbbing afterwards. And working late sucks. So the gym is skipped tonight and I will do weights at lunch tomorrow and yoga tomorrow night.
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Old 03-08-2010, 07:44 PM   #547
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Hi Greg, good luck sounds like an awsome plan to me (the novice ).
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Old 03-08-2010, 10:22 PM   #548
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Ace!

I recently started doing refeed days after being VLC for a LONG time, and guess what?? My too tight jeans are loosening and FAR more comfortable than the last time I wore them. As Illene suggested, I got Lyle McDonald's book which explained the science behind doing refeeds. Yes, I found it scary. BUT, it's not a license to scarf down a pizza or half a bakery. It is adding in a few extra carbs for one day a week. So, I might eat oatmeal or a biscuit with my normal breakfast. Protein shake for lunch. Then a normal LC meal for dinner with a little bread or maybe a salad and a couple of slices of pizza. The next day right back on the VLC wagon. I'm also having protein oatmeal - 1 serving of old fashioned oats cooked with a scoop of whey powder at least one day per week about an hour before lifting weights.

As McDonald explains, it resets your leptin, ghrelin and insulin levels and kicks your metabolism into gear. You can google leptin and ghrelin for more info. So far, I'm not having trouble adding in these extras on a planned, structured basis. As long as my jeans keep getting looser...I'm gonna keep working this! Good luck!

Btw ~ my cousin called me "skinny" today. She's gained a lot lately and asks me what I'm doing only to throw up her hands and declare she "can't do" LC. One of these days, I'm hoping she'll come around.
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Old 03-09-2010, 03:30 AM   #549
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Quote:
Originally Posted by Ace-of-Steak View Post

I have decided that weight lifting is the key to my success and my goals.

Today at the gym, in addition to a one hour stretching / floor exercise session, I started lifting again with a 30 min circuit training routine at half max capacity and hitting all major muscle groups. Basically, I am warming up my muscles for the remainder of the month and plan on hitting the iron hard and heavy starting in April with a 4 day split routine.

For now, I'm going to continue eating as I always have and give it at least 12 weeks from the beginning of April (when I start lifting heavy) before I can see the results and decide if I do, in fact, need to explore other options with my diet.

Ultimately, my goal is not a number on the scale. I couldn't care less what the scale reads... my goal is to burn the fat and build the lean mass. Size wise, a 32" waist is my final destination - whatever the scale says when I get there is fine with me.

SO... I will continue following this thread, post my updates, ask my questions and reach my successes with you guys
Congratulations on your success, Greg. That is some amazing and commendable progress.

I wish you the best as you begin weight training. It will make ALL the difference in the world in your body composition, your strength, your endurance, your overall health.

This is a great thread for support in that respect, and you'll likely get some very good guidance as you progress along, both with training AND with nutrition concerns.

The best to you.
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Old 03-09-2010, 04:06 AM   #550
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I lift weights 4x a week and do cardio 5x a week:
-chest and back
-arms and shoulders
-legs & butt (2x a week)

I want to get my body fat measured, but I've been doing it myself by just pinching it on the side and it's getting less and less.
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Old 03-09-2010, 06:01 AM   #551
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Oh my gosh. At some point yesterday I hurt my mid back. I cant raise my arms over my head, I can turn my shoulders, bend twist... I have idea what happened.. DARN it! It feels like a muscle pull. I haven't done Upper body since Friday so I have no idea how I did this.

Cardio day! Lately I have been starving again! The scale said 139.8 yesterday which made me 2.2 pounds lighter since Thursday... May that water weight whoosh made my body freak and want food.
Today will be a Lower carb day to get some control. Amazing how that works!
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Old 03-09-2010, 06:51 AM   #552
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Originally Posted by WATCH-ME-SHRINK View Post
Laura, Venuto explains it well.
Twyla, I know that you're going to think that I'm being a total PITA who does not appreciate the fact that you're trying to help me, but please know that nothing could be further from the truth. I appreciate it all very, very much. I'm just debating a couple of things with you in regards to the Venuto info you posted, okay, so please humor me the way you might a small child.

ITA agree that very low calorie dieting does all of the things that Venuto states. But what does he constitute as very low calorie? Everything I've ever heard about regarding the absolute lows in calories for women is 1200. I'm not arguing with you at all, just wondering if there is new info out there that is now setting that bar higher.

For me personally, I know that my 1200 calorie plan worked wonders in helping me lose 70 pounds pretty darn quickly back in 2003. I was only doing cardio back then, as I wasn't allowed to do strength training per the plan I was on (Metabolic Research). I know now why - because I was losing muscle along with the fat! It made for some wonderful losses on the scale, but left me a smaller version of my flabby self. It wasn't until I integrated strength training that I really started noticing a big change in my body. I only lost about 8 more pounds, but dropped down two more sizes! Clearly, strength training makes all the difference.

I can honestly say that I don't get hungry on my 1200 calorie plan, and don't have any problems getting through my workouts. I just wonder if maybe I have a slower metabolism then many, and just don't need as many calories?

With all that said, what I'm doing right now is clearly not working for me. It worked great back in 2003, but it's not 2003 anymore - it's 2010, and I'm not going to be an idiot and continue to do what's not working! So, in spite of the fact that I am scared to death, I am going to just dive right in here, up my calories a bit, try some refeeds, and get back to strength training!

I love the AWT (aerobic weight training) Firm workout model, and plan on incorporating 3 AWT workouts along with 3 steady-state cardio workouts per week. I'm not going to go heavy on the weights just yet, but start out light (3/5/8#) and work my way up. I'll probably do this until the beginning of May, then switch things up by doing a Cathe rotation - I've got her 4 Day Split set that I've never done and would like to try. Hopefully by then, I'll have lost some of this extra flab, and will be ready for some heavier weights.

Thank you so very much for your help. It is very much appreciated!
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Old 03-09-2010, 07:04 AM   #553
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Quote:
Originally Posted by Ace-of-Steak View Post
Hi everyone,

For now, I'm going to continue eating as I always have and give it at least 12 weeks from the beginning of April (when I start lifting heavy) before I can see the results and decide if I do, in fact, need to explore other options with my diet.

Ultimately, my goal is not a number on the scale. I couldn't care less what the scale reads... my goal is to burn the fat and build the lean mass. Size wise, a 32" waist is my final destination - whatever the scale says when I get there is fine with me.

SO... I will continue following this thread, post my updates, ask my questions and reach my successes with you guys
Greg!

You seem to be in the same boat I'm in - what used to work for you just doesn't seem to be cutting it anymore. I think that strength training will make a huge difference for you, and think you're smart to start out lighter to get those muscles ready for some serious strength training.

As for your diet, you may need to mix it up. There are a lot of people that were on LC or VLC that stalled out and didn't see results until they started mixing things up. It makes sense that our bodies would get used to the LC/VLC, and adapt to that, and slow initial losses down to nothing.

But I think you're smart in changing only one thing at a time. continue to do your strength training the rest of this month and see if that makes a difference. If it does, great - you've figured out what you need to be doing. If it doesn't, then you know that refeeds may be what you need to shock your body out of its LC/VLC "coma".

Good luck, and I look forward to seeing your progress.

Quote:
Originally Posted by Mayberryfan View Post
Ace!

I recently started doing refeed days after being VLC for a LONG time, and guess what?? My too tight jeans are loosening and FAR more comfortable than the last time I wore them. As Illene suggested, I got Lyle McDonald's book which explained the science behind doing refeeds. Yes, I found it scary. BUT, it's not a license to scarf down a pizza or half a bakery. It is adding in a few extra carbs for one day a week. So, I might eat oatmeal or a biscuit with my normal breakfast. Protein shake for lunch. Then a normal LC meal for dinner with a little bread or maybe a salad and a couple of slices of pizza. The next day right back on the VLC wagon. I'm also having protein oatmeal - 1 serving of old fashioned oats cooked with a scoop of whey powder at least one day per week about an hour before lifting weights.

As McDonald explains, it resets your leptin, ghrelin and insulin levels and kicks your metabolism into gear. You can google leptin and ghrelin for more info. So far, I'm not having trouble adding in these extras on a planned, structured basis. As long as my jeans keep getting looser...I'm gonna keep working this! Good luck!

Btw ~ my cousin called me "skinny" today. She's gained a lot lately and asks me what I'm doing only to throw up her hands and declare she "can't do" LC. One of these days, I'm hoping she'll come around.
That's awesome, Mayberry!

How often are you doing your refeeds, and do you match them up with strength training days?

Quote:
Originally Posted by jamistar77 View Post
Oh my gosh. At some point yesterday I hurt my mid back. I cant raise my arms over my head, I can turn my shoulders, bend twist... I have idea what happened.. DARN it! It feels like a muscle pull. I haven't done Upper body since Friday so I have no idea how I did this.

Cardio day! Lately I have been starving again! The scale said 139.8 yesterday which made me 2.2 pounds lighter since Thursday... May that water weight whoosh made my body freak and want food.
Today will be a Lower carb day to get some control. Amazing how that works!
I'm sorry that you hurt your back, Jami. That's weird how that seemed to come out of nowhere. I hope it feels better soon.

on your scale victory! I read where you said that the lower numbers always seem to bump you right back up, but it looks like that didn't happen this time.
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Old 03-09-2010, 07:24 AM   #554
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Still nursing my ankle. UGH.

I think I am going to try the abducter and adducter machines. Maybe some floor exercises just lifting my legs. Don't know what else I can do for lower body exercises that won't aggravate my ankle. Any suggestions?
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Old 03-09-2010, 07:42 AM   #555
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Siggie, old school floorwork is great for when you can't do any weight-bearing lower body exercises. The stuff that I'm doing seems harder to me than doing the normal squats, lunges, etc with weights.

I have a couple of good workout DVDs that I use for my floorwork. They include leg lifts while lying on your side, clamshells, and corkscrews. You can also do a number of things on your hands and knees - straight legs lifts out to the side, to the rear, at a 45 degree angle, bent leg lifts at different angles, etc.

I'll be doing my floorwork DVD today, so I'll write all of the exercises down and post them here for you if you'd like.
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Old 03-09-2010, 08:42 AM   #556
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Quote:
Originally Posted by Firm Hottie View Post



I'm sorry that you hurt your back, Jami. That's weird how that seemed to come out of nowhere. I hope it feels better soon.

on your scale victory! I read where you said that the lower numbers always seem to bump you right back up, but it looks like that didn't happen this time.
IT DID bump me back up Darn it! LOL I weighed after I posted morning. Back up to 142.2! LOL This has happened so many times.. I just cant believe how predictable it is!
OH, well. I know it's not fat weight. This is just what my body likes to do..

It sounds like you are getting back into things pretty easily! You are coming up with some good plans. I think that is the most important. I see lots of women go to the gym and walk around, look at the equipment, maybe do a set... visit and then leave... LOL I think if you have a plan you'll work hard and see results!

Last edited by jamistar77; 03-09-2010 at 08:44 AM..
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Old 03-09-2010, 08:48 AM   #557
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Just got back from the gym. My back didn't influence my HIIT at all so Im very happy. In fact. I did my HIIT for 25 minutes followed by a 15 minute steady state jog.
40 minutes, 4.5 miles. Cardio.
Tomorrow is UPWO day. I think I'll swap my lifting pyramids and start with heavy short sets, 6,8,10,12, and go from heavy weights to light. I think this will help me increase my weights on sets. I have been trying to increase to 45 lb dumbbell flat bench presses, and by the time I get to my 4th set, my muscles are fatigued, and I can only do 2-3 reps... If it starts getting easy, increase weight right?
Any advice or suggestions?
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Old 03-09-2010, 08:53 AM   #558
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Quote:
Originally Posted by Siggie View Post
Still nursing my ankle. UGH.

I think I am going to try the abducter and adducter machines. Maybe some floor exercises just lifting my legs. Don't know what else I can do for lower body exercises that won't aggravate my ankle. Any suggestions?
Are you bruised? Did you feel any pops? If not, you will probably be okay in a week or two.

Ice and elevate, 3 times per day for 10-20 minutes, do not ice any longer than 20 minutes. Also 800 mg ibuprofen and a light compression brace will help as well.

I had a grade 2-3 ankle sprain a month ago and it is still healing. I am on no impact for at least another 2 weeks. I do quad extensions, hamstring curls and the outer thigh machine. ( I am not allowed to use the inner thigh machine right now as I am told they are overdeveloped and part of the reason I am in this mess) and the glute machine. I am now allowed to do body weight squats again too.

Last edited by LouieLouie2007; 03-09-2010 at 09:08 AM..
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Old 03-09-2010, 09:03 AM   #559
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Quote:
Originally Posted by LouieLouie2007 View Post

Ice and elevate, times per day for 10-20 minutes, do not ice any longer than 20 minutes. Also 800 mg ibuprofen and a light compression brace will help as well.
Thanks for mentioning this. I need to start Ibuprofen therapy as well. Im getting tendinitis in my elbows. Its starting to effect my UPWO days...
Is your ankle getting better? Those injures are such a nuisance.
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Old 03-09-2010, 09:03 AM   #560
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Good morning!

Weight down on the scale again and I got an awesome compliment from one of the ladies who I haven't seen in a while.

Will be doing lower body at the gym today:

Warm up: bike 10 minutes, level 6
Leg press: 3 sets, 12 reps (off from my normal weight due to needing to monitor the ankle)
Quad extension: 75 lbs, 12 reps, 90 lbs 8 reps, 120 lbs 5 reps
Hamstring curls 60 12 reps, 75, 10 reps, 90 lbs 5 reps
outer thigh machine: 80 lbs 12 reps 100 lbs 8 reps 120 5 reps
Glute machine: will be first time using it so I am unsure as to what the weights will be.


Tonight will be yoga: 1 hour


Still hammering out food so far, the plan is:

B: one large apple, 3TBSP peanut butter, one slice bacon
L: leftover machaca and bell peppers and onions, 1 Babybel cheese
D: chicken breasts w/butter and broccoli w/cheese

Have a great day!
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Old 03-09-2010, 10:21 AM   #561
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Hi and thanks for the welcomes, kind words and support everyone!

Today is a rest day for me at the gym - so it's just another busy day of regular life fueled by good ol LC'n.

Hope you're all having a great day and reach your daily goals with ease!
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Old 03-09-2010, 10:31 AM   #562
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Hey Laura!

I'm doing one refeed day per week. NOT going crazy at all, just adding in a little extra carb. Mostly good ones like oatmeal and sweet potatoes and trying to watch my fat intake on those days. Went to a family potluck Saturday night which was my free day this past week and was SHOCKED at how little I wanted to eat with all that tempting stuff in front of me. I ate enough..too much. BUT, it was NOTHING like I used to eat!

As for training days, yes I'm adding some protein oatmeal to my regimine about an hour before working out. I feel like it's helping me make progress. This is a new thing for me, along with combining my weight lifting and cardio on the same days. I'm getting about the same amount of time working out per week, but I have more rest days to play or do whatever. It's a new way of doing things, but so far, so good.

Hope that helps!

@Jami ~ hope your back feels better soon!

Will post later about today's upcoming workout!
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Old 03-09-2010, 10:45 AM   #563
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,
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Old 03-09-2010, 10:56 AM   #564
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Today is the first gym day for the week. It will be a 'short' day due to time but I'm thinking 20 minutes of cardio (more as a warm up) and then I'll do upper body.

I'm looking forward to it. I'm trying to stay mentally positive with regard to the progress that I want. I'm such a 'microwave' type person... I need to realize my arms aren't going to be tone and fat free over night... so I'm looking for perseverance!

The scale continues to slowly move in a downward direction (always a good thing!)

Y'all have a blessed day.
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Old 03-09-2010, 10:57 AM   #565
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Jami, I can certainly see the change! Congrats on those wonderful improvements and thanks for pointing out that the scale isn't showing what the pictures are.
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Old 03-09-2010, 11:14 AM   #566
LouieLouie2007
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Join Date: Aug 2007
Location: Phoenix
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Stats: 250+/181.8/160 or 23% body fat 5'6" 34 yrs
WOE: Atkins all the way baby!
Start Date: April 2003/Start again April 06 post 2nd child
Jami, you can really see a difference in your waistline. Looking good!
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Old 03-09-2010, 11:31 AM   #567
WATCH-ME-SHRINK
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Location: Eastern USA
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Stats: 168, Size 12/138 lowest/goal 148 5'7
WOE: Carb rotations/mod carb
Posting somewhat hurriedly, as I don't have a lot of time till I'm called back to the courtroom.

Jami, you're pics look great. You have SO VERY LITTLE weight to lose. It's all body comp for you, Sistah! And in that regard, you're doing all the right things and making progress!

Laura, your question:

Quote:
ITA agree that very low calorie dieting does all of the things that Venuto states. But what does he constitute as very low calorie? Everything I've ever heard about regarding the absolute lows in calories for women is 1200. I'm not arguing with you at all, just wondering if there is new info out there that is now setting that bar higher.
To summarize, think of it this way. When calories are cut below basal metabolic needs, the body will accommodate and slow its metabolism, so it becomes difficult to lose fat even on low calories. 1200 calories for you is DEFINITELY below basal needs. Can you lose weight, and have you lost weight, on 1200 cals? Sure. But by forcing your body to "get by" on that amount of cals over a long period of time, you are damaging your metabolism. You by forcing that have created your sluggish metabolism, thus little or no progress.

I just read a stastic the other day (should have saved it) from some research that proved that people who keep their deficits between 300-500 (no more!) lose better and keep it off easier than those who try to force larger deficits. The cookie-cutter formula for cals while dieting is 10-12 x your body weight in calories. (That's for weight LOSS.) So do the math. You're forcing a large deficit, and over a long period of time, which equals: A SLOWER AND SLOWER METABOLISM.

Not saying you can't lose on 1200. But it will become increasingly more difficult to lose on that amount of calories day after day after day.

Nice to see all the newcomers.

Gotta run.

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Old 03-09-2010, 12:01 PM   #568
Mayberryfan
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Dear Twyla,

Always LOVE your posts.

BUT.......why do you use such a small typeface? You're straining my eyes, girlfriend!
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Old 03-09-2010, 12:33 PM   #569
Stackdiesel
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Location: Philadelphia, PA
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Stats: 238/199/Unknown
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Sunday 03-07-2010 Max Effort Dip Test

Hi All,

We got a reprieve from the impending trial date and I have been posting away after coming up for air, so I wanted to stop in and contribute.

I decided to do a Dip test Sunday instead of a Push-Up test.

I got 34 Dips (at bodyweight; no vest or other extra weight). Wanted to hit 40, but I'll take it, as I am once again on the fool's errand of trying to lose bodyfat and get significantly stronger at the same time.

Weighed in at 196.5 on Monday after carbing up over the weekend for the Dip test.

My tri's were "swole" after the dip test. Usually more defined, but the carb bloat was in full effect.
IMG_0886.jpg
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Old 03-09-2010, 01:00 PM   #570
jamistar77
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Start Date: 09/2009
HOLY CRAP Stack! Now THAT is a pump!!
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