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Old 05-09-2010, 06:01 PM   #3151
Way too much time on my hands!
 
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WOO-HOO. Successful "post-high-carb day."

Discovered a new protein powder I .
Syntha-6 Caramel Latte. Oh, my, the taste is awesome. Just enough "coffee" flavor, subtle, yet yummy. Little higher in fat per serving, 22 gr prot per serving.

Now, I get creative with my protein powder. It's not always the predictable "1 or 2 scoops" served with water (or skim milk on high carb days) straight up.
I use it to make muffins, protein pudding, etc.
This stuff is A-MAAAY-ZING.

First began noticing DOMS in anterior delts ().
Love workin' my delts!
As the day progressed---and most noticeably as I got up from the bleachers after a double-header (ouch)---felt DOMS in my inner thighs. Yesterday's training was fabulous. Great, great energy.

Today was cardio, tomorrow is Callanetics, cardio, and some tricep work.

CALS.............1497
PROT..............147 (40%)
CARBS..............53 (11%)
FIBER...............11
FAT.................80 (47%)

40 mins cardio a.m.

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Old 05-10-2010, 02:31 AM   #3152
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MONDAY

Morning, World. A new day dawns, a new week. Having run a "defrag" on my perspective and approach to my game plan over the weekend, I'm freshly inspired and anxious to see how this week shakes out for me.

Feeling pretty good this morning, despite my verbal attack on the alarm as it buzzed annoyingly. (Thankfully, coffee has a way of making me a nicer person in the morning, eventually).

Preparing the way for a fabulous day.


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Old 05-10-2010, 06:43 AM   #3153
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Morning T! Your new protein powder sounds yummy! Take care and have a wonderful day!
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Old 05-10-2010, 12:59 PM   #3154
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Heres to a great week for you, good job coffee makes you a nicer person, I dont drink the stuff so am stuck being grumpy lol but then am a redhead so I have a excuse
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Old 05-10-2010, 05:30 PM   #3155
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Quote:
Originally Posted by tempted_by_food View Post
Heres to a great week for you, good job coffee makes you a nicer person, I dont drink the stuff so am stuck being grumpy lol but then am a redhead so I have a excuse


Life happens!
Right?

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Old 05-10-2010, 05:36 PM   #3156
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MONDAY

Rather successful day. A little on the tired/sleepy side. I'm off tomorrow, so I can catch up on rest tonight.

Low day in rotations. Hunger a little more than yesterday. Plan to up my fat a little higher tomorrow, trade out some protein for more fat. Wee bit.

Found a new way to enjoy my Caramel Latte PP. One Tbs of the PP stirred into a splash of water to make it creamy/liquid.
Then stir this into a cup of decaf green tea with a splash of s/f Caramel Davinci's.

Oh, YEAH, Baby. So yummy. Nice little evening indulgence -- totally harmless.

CALS..........1879
PROT............179 (38%)
CARBS............69
FIBER.............19
FAT...............105 (49%)

30 MINS CALLANETICS a.m. (My glutes are protesting already!)
17 MINS CARDIO A.M.
23 MINS CARDIO P.M.
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Old 05-11-2010, 10:37 AM   #3157
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Thoroughly enjoying my day off!

GLUTES ARE KILLING ME TODAY?

WTH?

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Old 05-12-2010, 02:24 AM   #3158
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WRAPPING UP TUESDAY:

Another very successful day. Having gotten a little over 8 hrs sleep Monday night, was rested and renewed. Low day in rotations. VERY controlled hunger throughout the day. Great sense of balance.

Got a lot of housecleaning done, reading, catch-up stuff. It was a cardio day, but I threw in a bit of new ab work and some tricep work.

Last night was Bunco night for me, and it was great seeing all of my friends again and diving into the hearty laughter of our comraderie. Such sweet medicine. A sense of humor is paramount to life. There was VERY little food there that was "on plan" for me, so as delicious as it looked, I pretty much avoided the food, but indulged in a few glasses of wine. Had some salmon just before I left, knowing this would likely be the case. I'm scheduled to bring food to our next Bunco gathering, so I'll dutifully -- as always -- bring raw veggies along with whatever else I bring. It's interesting to me that it rarely occurs to anyone to bring raw veggies. I guess that's too mundane, too healthy, too -- whatever Yet when I bring them, they're almost always gobbled up more quickly than the chips or crackers. Go figure.

Today back to a medium day in rotations, and my LB training awaits.



CALS.............1481 (not including a few bites of salad, etc.)
PROT...............105 28%
CARBS...............92 22%
FIBER................21
FAT..................50 30%
ALCOHOL...........38 18%

30 MINS CARDIO (20 MINS HIIT, 10 MINS S/S) A.M.
15 MINS TRICEPS
8 MINS ABS
15 MINS S/S CARDIO (LATE AFTERNOON)


Last edited by WATCH-ME-SHRINK; 05-12-2010 at 02:26 AM..
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Old 05-12-2010, 03:06 AM   #3159
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just dropped in to say hello. Have a great week.
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Old 05-12-2010, 03:53 PM   #3160
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WEDNESDAY UPDATE:

Well, from observations today, it appears I am MAKING PROGRESS, HOUSTON. My pants were sliding down my butt most of the day; they'd been much tighter just a couple of weeks ago when I wore them last. I'll need a belt with these from now on. (Mental note to self)

Today was med carb day in rotations. Great sense of balance all day. Love that.

Carbs: blueberries, Rice Krispy treat (post workout), protein oatmeal pancakes, sweet potatoes, quinoa, Skinny Cow lowfat caramel icecream bar -- yes, I love caramel-- green beans, traces of incidental carbs.

Protein: cottage cheese, protein shake, chicken, salmon, traces of whey protein

Triceps sore from yesterday's training. I did high volume, lighter weights for triceps yesterday, 3 diff exercises, yet only 15 mins. Must have gotten the job done.

Short power nap after work today. Gotta go sing shortly. Busy day.

CALS................1838
PROT.................169 (37%)
CARBS................158 (31%)
FIBER..................22
FAT.....................60 (29%)

5 MIN CARDIO WARMUP
45 MINS LB TRAINING, with delt work;
Lat pulldowns

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Old 05-12-2010, 04:05 PM   #3161
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way to go on PROgress!! cant deny needing a belt when ya gonna lose your britches! lol..
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Old 05-13-2010, 02:15 AM   #3162
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Quote:
Originally Posted by lola001 View Post
just dropped in to say hello. Have a great week.
Lola.
Love your new avatar.
Congratulations on your dedication for early morning workouts,
esp at those times when you've missed out on precious sleep.
That's what I call commitment.

Quote:
Forgot to mention the worst is when LG keeps me up at night (which is most nights) I really struggle to get up and go to the gym at 5am. If I do not workout at 5am the workout will not happen for that day. That for some reason really annoys me.
__________________
Focused on Goal


Lola
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Old 05-13-2010, 02:20 AM   #3163
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Quote:
Originally Posted by inatic View Post
way to go on PROgress!! cant deny needing a belt when ya gonna lose your britches! lol..




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Old 05-13-2010, 02:55 AM   #3164
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T..Thats awesome, woohooo on the loose pants definetley wear a belt, I remember a few months ago when I worked out at home (luckily) I was brisk walking on the treadmill and the next minute my track pants slid down to my knees!! Thank god noone was watching and praise the lord for emergency stop
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Old 05-13-2010, 07:59 AM   #3165
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Perk Up!!!

Coffee is the second most traded commodity in the world,
which makes sense since it’s such a crucial ingredient in getting anything done.
But your daily brew is doing more than keeping you awake, alert and focused.


The average metabolic rate of caffeinated coffee drinkers is 16 percent higher than those that drank decaf,
according to a study published in the journal Physiology & Behavior.
Beyond boosting your metabolism,
coffee also reduces appetite and contains heart-healthy antioxidants.




As a tried-n-true java diva, I just love fun facts like these.

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Old 05-14-2010, 02:15 AM   #3166
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THURSDAY UPDATE

Low day in CR. Energy and balance good all day. Had to wait until later than usual to eat dinner, so I was a little on the hungry side last night, but not bad.

Another low day for today. Going out to dinner tonight with friends, so I'll need to be vigilant throughout the day.

TOTALS THURSDAY:

CALS.................1827
PROT..................189
CARBS..................56
FIBER...................15
FAT.....................97 (47%)

35 MINS CARDIO (POWER WALKING w HILLS, A.M.)
15 MINS AB WORK
15 MINS CARDIO S/S ELLIPTICAL (P.M.)
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Old 05-15-2010, 05:37 AM   #3167
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WRAPPING UP FRIDAY:

Stuck to plan very well. Low day in carbs, around 1600 in cals. Couldn't track dinner (went out), but winging it, I was safely in bounds.

Had planned to do a bit of cardio late afternoon, and decided against it, and decided to call it an active rest day, having done Callanetics and some bicep work earlier that morning.

Annoyed yesterday morning that the scales remained frozen for me 3 straight weeks, I began noticing while dressing for dinner last night that I felt/saw a lean thing going on, and thought to myself: SCREW the scales. I feel good about my progress, what I'm seeing, etc. Puzzling to me, nonetheless.

Woke up this morning, curiosity getting the best of me: Down two pounds. THE FRIKKIN SCALES FINALLY SURRENDERED. I only weigh once a week, Friday's, so I'll stay off them for another week. Who cares what the scales say anyway, as long as I'm ACCOUNTABLE to my game (and I am) and I'm putting in the work (I do), and stay the course (I will).

Today is a high day in CR. Great bust-ass training awaits.

FRIDAY:

40 MINS CALLANETICS
10 MINS BICEPS

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Old 05-16-2010, 04:25 AM   #3168
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Great Attitude, Twyla! KUTGW.
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Old 05-16-2010, 04:29 AM   #3169
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Inch loss and weight loss thats super T keep up the great work! Have a lovely sunday!
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Old 05-16-2010, 04:55 PM   #3170
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Thank you, Rich and TBF.
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Old 05-16-2010, 05:04 PM   #3171
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Updating Saturday and Sunday:

I spent Saturday late afternoon through about 7:15 pm on Sunday with my mother. It was my turn to stay with her. She is at point in her illness where she needs round-the-clock care, and the whole family is trying to take turns meeting those needs "at home" for as long as her condition will allow. She has no internet service, so I'm behind on getting my updates.

Saturday's high day was PHENOMENALLY successful. Great training/workouts, nailed my macros. Very controlled, and balanced throughout the day, good energy. Even felt LEAN Saturday night (after all those carbs!) before bed.

Today (Sunday) was my low cal, VLCarb day (nose dive from the high), which also has gone very well. I'm gonna call it a rest day. No workouts. Follow my intuition on this one.

Tomorrow I'm adding in a medium, Tues a low, Wed medium, two more lows, and a high on Saturday. Shakin' this baby up good.

SATURDAY TOTALS:

CALS..............2300
PROT...............164 (29%)
CARBS..............312 (46%)
FIBER................52
FAT...................49 (19%)

7 MINS CARDIO WARMUP
65 MINS LB TRAINING, DELTS, BACK
25 MINS S/S CARDIO

SUNDAY TOTALS:

CALS...........1291 (Nat PB w/decaf tea if hungry later)
PROT............123 (40%)
CARBS............35 (9%)
FIBER...............6
FAT................70 (48%)
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Old 05-17-2010, 09:57 AM   #3172
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Medium day notes:

Training this morning (biceps & tricpes) with some s/s cardio.

I've had lunch, and I'm up to 117 carbs. All clean, good carbs. 25% fat.

At this point I'll taper to veggies only for the rest of the day for carbs (trace not included), and up my fats with all subsequent meals.

Hunger in balance so far. Feeling great.

HIIT on tap for tonight.
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Old 05-17-2010, 10:16 AM   #3173
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
Tomorrow I'm adding in a medium, Tues a low, Wed medium, two more lows, and a high on Saturday. Shakin' this baby up good.


HOMEOSTASIS


"OK, here is what happens when dieting and as your body fat gets lower and lower.
One, you can't keep lowering calories, so at some point you will have to go up and down daily to keep confusing the body.

Homeostasis: Your body has a set point that no matter what you do, it will play tricks with you, make you hungry or anything to get you to return to it's natural set point. This is all a part of why weight loss/fat loss stops, and the body begins fighting you tooth and nail for everything. The body wants to rebel and is saying stop it.

Homeostasis is why the hunger hormone does not go away and binge eating happens. It‘s the same reason that when one loses weight and gains it back, the body and mind will not let you stop until you have gained an extra 10 pounds for good measure.

Homestasis will tolerate a negative environment. However, when you cross your body limits, all hell breaks loose, and if you don't understand it, you have no idea what just happened.

Case in point, people on Atkins will say,
“I had one cheat meal and that turned into a 3 month binge.”

HOMEOSTASIS at its best. This is why days at maintenance or diet breaks are necessary.

Can it be beat? Yes, carb rotations, but with multi high and low days."

-- Your Friend




-
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Old 05-18-2010, 02:15 AM   #3174
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Updating Monday, Medium day.

Okay. Things went rather well the rest of the day. Hunger hit around 4:00 p.m. I tried eating small snacks, and more frequent snacks, within my macro limits, with my biggest concern keeping calories below 1900. I probably overshot my calorie allowance earlier in the day. I didn't plan the earlier part of the day as carefully as I should have. I usually don't have hunger problems until late afternoon, so I should always plan calorie allocations accordingly. Medium days are a little more challenging to plan, esp if they're followed by VLC days. I plan to have two VLC this week.

A little hungry when I arrived home from work, I decided to go ahead with HIIT and then plan the remainder of my meals. HIIT actually suppressed my appetite somewhat. For a while, at least. So I made it through the evening okay.

Considering how I felt Monday morning, and no bloating aftermath from Saturday's high carb day, I decided to see how my body was reacting to the high/low day of Saturday and Sunday. I was still two pounds down. So that's a positive thing.

Today is a low day in carbs. Callanetics and cardio.

TOTALS FRIDAY:

CALS........1870
PROT.........174 (37%)
CARBS.......139 (25%)
FIBER.........25
FAT............74 (35%)

30 MINS BICEPS AND TRICEPS
18 MINS CARDIO S/S
22 MINS HIIT (PM)
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Old 05-18-2010, 06:11 PM   #3175
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TUES UPDATE

Low day in CR. Energy very good, better than yesterday. Hunger manageable. Feeling lean, stronger.

Bought two 10# plates today.

TOTALS:

CALS................1774
PROT..................158
CARBS..................63
FIBER...................26
FAT....................100 (50%)

40 MINS SUPER CALLANETICS
12 MINS CARDIO S/S
30 MINS CARDIO (PM)
PUSHUPS


Quote:



Sure, a morning run will get you going, but choosing strength training over cardio will keep you going.
Lifting weights not only helps build muscle,
but it also increases your metabolic rate for a longer period of time than cardio
so that you’re still burning calories through your afternoon drive home.
In fact, studies have shown that, after strength training,
your resting metabolic rate increases for up to 15 hours.

THAT IS WHAT FAT LOSS IS ALL ABOUT!


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Old 05-19-2010, 02:22 AM   #3176
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WEDNESDAY MAY 19

Tomorrow is my grandmother's birthday. She's in heaven, but never a year goes by that May 20 doesn't call her back to memories of celebrating HER LIFE AND BIRTH and the joy she brought to MY life.

She was a ROCK. If I had only one word to describe her? A ROCK. Never faltering, strong, dependable, unpenetrable. Someone to lean on no matter what the circumstances.

Today is a medium day in CR. Very anxious to get started with my training. My new plates will come in handy.

Feeling GLUTE DOMS beginning last night and this morning. It is rare that I DON'T feel glute DOMS after a Callanetics session. Callan Pinckney knows how to target the *ss, that's for daggone sure.

I don't hear it raining out. I'll finish up my training with some power walking this morning.

Countdown to movin' the iron.....
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Old 05-19-2010, 05:10 AM   #3177
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T...Your grandmother sounds like a great woman, cherish the memorys!! She obviously played a big part in molding the woman you are today, you are certainly following in her footsteps, your a strong one Have a lovely day, I hope the rain stays gone!!
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Old 05-19-2010, 06:43 AM   #3178
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
Back to Basics Personal. Found the ref in the recipe room of MM board.



We'll see...I'll letcha know.

LOVE MY BACK TO BASICS BLENDER!



Oh, my, it's the perfect blender. Perfect size (not too big), easy to operate, easy to clean. Has a handy lid to save any leftovers. Great price! (Walmart Online-to-Store)

I made the MOST delicious "espresso" shake this morning after my workout. So good, in fact, that I had another 1/2 shake with breakfast.

The trick, I've learned after a couple tries, is to put enuf water in the blender ALONG with the ice, which helps to pulvarize the ice and thicken the shake MORE. Without enuf water, the ice won't get crushed sufficiently and the shake won't thicken.

OMG. I think I'll just live off protein shakes for a few days.

I give this baby a 10.

Gavin and I will be FIGHTING over this one when he gets home (tomorrow!).
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Old 05-19-2010, 06:49 AM   #3179
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Quote:
Originally Posted by tempted_by_food View Post
T...Your grandmother sounds like a great woman, cherish the memorys!! She obviously played a big part in molding the woman you are today, you are certainly following in her footsteps, your a strong one Have a lovely day, I hope the rain stays gone!!
Thanks, TBF.

Yes, an amazing woman, indeed.

I want to always have her engaging attitude.
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Old 05-19-2010, 09:47 AM   #3180
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
WEDNESDAY MAY 19

Tomorrow is my grandmother's birthday. She's in heaven, but never a year goes by that May 20 doesn't call her back to memories of celebrating HER LIFE AND BIRTH and the joy she brought to MY life.

She was a ROCK. If I had only one word to describe her? A ROCK. Never faltering, strong, dependable, unpenetrable. Someone to lean on no matter what the circumstances.

Today is a medium day in CR. Very anxious to get started with my training. My new plates will come in handy.

Feeling GLUTE DOMS beginning last night and this morning. It is rare that I DON'T feel glute DOMS after a Callanetics session. Callan Pinckney knows how to target the *ss, that's for daggone sure.

I don't hear it raining out. I'll finish up my training with some power walking this morning.

Countdown to movin' the iron.....

So nice that you have those memories forever!
Bring it on is offline  
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