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Old 07-16-2009, 06:29 AM   #1831
Way too much time on my hands!
 
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Quote:
Originally Posted by Ricardolowcarbo View Post
Twyla, I noticed that you are staying low carb. Around 50. How long are you staying low for?
Rich, 50 is my low day in the CR, 75 my medium, 150 my high -- for now. I'm gonna work this CR for 2-3 weeks and then go from there, depending on my results and on my energy levels, etc. Right now I only have one high day a week, the rest alternate low/med's.

I'm not pushing as hard right now with total body weights due to my shoulder limitations, so as I strengthen/heal and increase my load, I'll be curious to see how my energy levels pan out.

Felt the coveted DOMS this morning in my glutes and adductors. YEAH, baby...

Went for a run this morning, just before it began to turn daylight. Very humid out, but peaceful, nice, pefect medicine for my soul. I had blackberries, f/f cottage cheese and 1 Tbs of l/f granola with coffee about 30 mins before I ran. I decided to increase my intervals, but keep it more S/S. It's difficult to pace myself with longer intervals because I'm used to sprinting my intervals. In keeping a sustained pace, I found I had to remind myself to slow down. But it felt wonderful. First interval 8 mins, then 9, then 10, finishing out with 1 min sprint at the end, all with 1 min recovery in between intervals. I'd forgotten my towel, and I was sliming myself to death , having to use my tank top instead -- DRIPPING!

Finished up with 25 mins of UB bicep work, and treaded softly with some lateral raises and reverse flys, lighter weight, just to see how much I could do short of feeling discomfort. Wanted to figure out which ROM on my delt work triggers the discomfort the most. These two did not seem to bother me. I know for a fact that front raises trigger the pain/discomfort noticeably.

So far so good. I'm making progress.

Last edited by WATCH-ME-SHRINK; 07-16-2009 at 06:31 AM..
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Old 07-16-2009, 09:19 AM   #1832
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T, I am glad that your shoulder is starting to feel better.
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Old 07-16-2009, 04:36 PM   #1833
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Yep, Rich. Thanks. I'm pleased to say that as of 7:25 this evening, no issues/aftermath at all with my shoulder. So that means the next delt workout I'll try a couple other things, and narrow down what things to avoid until I'm completely healed. Front raises: Check.

I'm thinking that inclined flys were another one that hit my OUCH button. Not sure. I'll figure it out.

Today was a good day. Got hungries mid afternoon. Fought it a bit. On the drive home I had to make a few stops, wasn't sure how long it would take, and I knew that if I didn't eat a bite of something legal, I'd overeat later from the hunger. So I go into this place that sells hoagies, and said, Can you give me 1/4 lb of turkey? He says: That's it? Just turkey? Just turkey. No bun? No bun. No bread? No bread. No sides, just turkey? Just turkey. Only 1/4 of a pound? 1/4 lb. He's looking at me like I'm from Mars. I smile, he hands me my tiny wrapper of turkey and I pay the nice man and I go away happy. Would like to have been able to read his mind.

So that turkey seemed to do the trick, because when I got home, I had planned what to eat for dinner, but I wasn't as hungry as I thought. So I'll leave those things on ******, assuming I may get hungry later, and have them for a snack. Wait and see.

Today was a medium day, and I exceeded my 75 CR target by 15 carbs. As it turns out, that turkey had some sort of basting on it. Figures.

But most of my carbs were consumed early in the day, by noon, and most of them came from blackberries, cottage cheese, Fiber One, some broccoli, and traces here and there.

Will get in some cardio before bed. Leg day tomorrow.

TOTALS: 1428

PROT......171....48%
CARBS......90....23%
FIBER.......25
FAT.........42.....26%
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Old 07-16-2009, 09:00 PM   #1834
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Hi Gorgeous Ms. T! Missed you girl and you look AWESOME in your bikini! I wrote you a message on my goods and bads - but I'm so with you loving my workouts lately that leave me dripping! So gross, but so good. Hugs my dear friend!
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Old 07-17-2009, 03:45 AM   #1835
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oops

Last edited by Bring it on; 07-17-2009 at 04:07 AM..
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Old 07-17-2009, 04:05 AM   #1836
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OMG, I posted to your journal twyla as if it were mine. That last post was intended for my journal. Sorry. Can someone say. BRAINFOG!
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Old 07-17-2009, 04:59 AM   #1837
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Thank you for your wise encouragements in my journal - you are so right about progress being made that is not immediately seen on the scale.

Hope you have a wonderful weekend!
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Old 07-17-2009, 07:05 AM   #1838
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Quote:
Originally Posted by Ricardolowcarbo View Post
OMG, I posted to your journal twyla as if it were mine. That last post was intended for my journal. Sorry. Can someone say. BRAINFOG!







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Old 07-17-2009, 07:06 AM   #1839
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Quote:
Originally Posted by Luvabeach View Post
Thank you for your wise encouragements in my journal - you are so right about progress being made that is not immediately seen on the scale.

Hope you have a wonderful weekend!
Bon, you're so very welcome. Gotta keep ya focused, right?

Backatcha on that weekend!
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Old 07-17-2009, 07:10 AM   #1840
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More progress made on UB investigation. This morning I followed my Super C workout with some sumo squats and lat work. This time I tried doing perpendicular DB pullovers; waited 40 secs; 2nd set, waited 30 secs; 3rd set, VERY CONTROLLED. Done. No issues.

Pullovers are officially back on the list. But I REALLY need to find a heavier weight for these. I've put that off for too long.


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Old 07-17-2009, 11:17 AM   #1841
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“The key is not to think of doing things right every time;
the thought seems too overwhelming.
Just do it right one time: this time, right now.
That's all you ever have to worry about.
Do what has to be done,
when it has to be done,
as well as it can be done,
and do it that way every time."

P.T. Sudo



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Old 07-17-2009, 04:02 PM   #1842
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So my flash drive is...wherever it is??? And that's where I keep my ****** log, so I"ll have to update tomorrow morning.

But low day today. Hungry again this afternoon -- well, no all day actually, beginning with just after I showered? Yeah, I guess that would qualify for all day. Thank GOODNESS the high day is tomorrow.

I'll update totals on food tomorrow, but workouts:

1 HOUR SUPER SUPER C
10 MINS SUMO SQUATS (3 SETS) AND DB PULLOVERS (3 SETS)
30 MINS CARDIO

T. G. I. F.!!!!!!!!!!!!

No, better yet: T.G.T.I.H.D.


Being cryptic.
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Old 07-18-2009, 04:22 AM   #1843
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Thank God Tomorrow is High Day!
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Old 07-18-2009, 06:29 AM   #1844
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B I N G O!

That was tooooo easy! Silly me!
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Old 07-18-2009, 06:30 AM   #1845
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SAT JULY 17

HIGH DAY!!!!!!!!!!!!!!!!!!!!

It's also weigh in day, and I'm down 2.5 lbs for the week since beginning CR back again.

I'll post all totals from yesterday and today later.
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Old 07-18-2009, 06:36 AM   #1846
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I may have shared this before, but reposting to make a point.

The guy in this pic is a winner. He is 100%.

He laughs at adversity.

His team went all the way this year -- despite adversity.

And now he's showing his little brother how it's done.

I couldn't be more proud.


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Old 07-18-2009, 05:17 PM   #1847
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DAY END FOR SATURDAY/high day

Wow. Huge break for me today. Felt better, far less hungry, far more energy. My body really needed this day. It's very happy now. I have no issues whatsoever from the extra carbs and low fat. It's been a great day.

Good, intense weight training workout today followed by cardio. Felt wonderful.

I haven't dug up my totals for yesterday, but it was a low day, and I capped out cals yesterday around 1450ish, carbs were 50-60ish. I munched on celery last night before bed. I was SO HUNGRY! I ate a ton of celery and some green peppers from the garden. I was fine after that.

TOTALS FOR TODAY:

CALS 1951

PROT......151.....31%
CARBS.....197.....34%
FIBER........42
FAT..........46......21%

WORKOUTS:

10 mins warmup cardio:

LB weights, with lat & bicep work during sets, 45 mins of circuit, no resting (squats, w/lunges, rev/lunges, bridges, deadlifts)

30 mins s/s cardo, elliptical

Tomorrow will be a medium day. Feels good to be back on schedule and to have a mission.



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Old 07-19-2009, 07:51 AM   #1848
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Twyla,

Do you have any spill over energy from yesterday's high day? Do you get that from high days?
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Old 07-19-2009, 07:30 PM   #1849
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Quote:
Originally Posted by Ricardolowcarbo View Post
Twyla,

Do you have any spill over energy from yesterday's high day? Do you get that from high days?
Rich, yes, I do have spillover from high days. But the amount of spillover has to do both with how many carbs I take in and how much glyocen I use up on those higher days during my training.

Today, for instance, I had some spillover left, but not as much as I've had on the "day after" from past high days. But I my workouts yesterday were pretty intense; secondly, I was very depleted when I began; and third, I only took in 200 carbs, so that probably explains why I wasn't still bouncing off the wall today, so to speak. My energy today wasn't bad at all however.

Today was a medium day, and I was shooting for 90 carbs today; went over by 10. I got hungry late in the evening and was concentrating more on keeping fat at 50 or below, so the only thing left to fill up on was lean protein and clean carbs. No harm done, IMO. I'm good. My calories for today left me in a deficit, esp factoring in workouts.

Had a GREAT nap this afternoon. Very long, deep sleep. Made to order.

It's been great weather the last couple of days. Low humidity and mid 70's -- hard to top that.

Our singing went well this morning. Had to be there very early this morning to get sound checks and to practice, so I was really ready for that nap mid afternoon.

It's been a great weekend and I'm psyched/eager for the week ahead.

TOTALS:

1609 CALS

PROT.....201 GR....51%
CARBS...100 GR....23%
FIBER......28 GR
FAT........51 GR.....28%

WORKOUTS:

20 MINS AB WORK
8 MINS CHEST WORK (LIGHT WTS - testing the waters with my injury)
35 MINS RUNNING/CARDIO
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Old 07-20-2009, 08:26 AM   #1850
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Have a wonderful week Twyla!
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Old 07-20-2009, 05:46 PM   #1851
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NUFF SAID.



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Old 07-21-2009, 07:30 AM   #1852
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NUFF SAID.







We must have gotten our cycles synced posting in each other's journals...hehehe...my TOM just started.
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Old 07-21-2009, 02:14 PM   #1853
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Mercy, what a storm yesterday. Came out of nowhere!

Dani, do you not get slammed with that monster now and then?

It is without a doubt the NEMESIS of my struggles with my fitness agenda. It comes on so suddenly, and if I'm not vigilant of the calendar -- WITHOUT WARNING. As it did yesterday. I had forgotten it was time for its pending arrival. It slams me every month with horrible mood swings, insatiable hunger and cravings, irritability, intolerance, you name it. Just WEARS ME OUT.
Can't someone find a cure???????

It got the best of me yesterday, a day that I was trying to stay low in both cals and carbs. Right. I was not a very nice person to be around. Sympathies to all who had to put up with me.

Today I was d*mned and determined to BEAT IT.


The day is nearly over, and so far so good.

I woke up this morning feeling stiff and cranky and irritable, and the antidote for that was clear: Super Callanetics. It was exactly what I needed. I felt invigorated and relaxed when I was finished, both energized and calm. Loose. Funny how that works.

Yesterday's food totals aren't worth noting, but workouts:

10 mins cardio
40 mins weights + abs
30 mins cardio

I'll post totals later for today. I won't let my guard down -- not tonight, not tomorrow, not until my body signals that the storm is over. Though seems to be subsiding today, it ain't over till it's over.

For now, I'm conquering one day at a time.

"Do what you can,
where you are,
with what you have."



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Old 07-21-2009, 04:19 PM   #1854
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Wow, I sure don't miss those days!

Hope you're back to your 'ol self soon, Twyla!
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Old 07-21-2009, 06:25 PM   #1855
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Quote:
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Wow, I sure don't miss those days!

Hope you're back to your 'ol self soon, Twyla!
Bon... so sweet of you to think of me...anyone who's been there (to hell and back?) knows, don't they?

Will I be back?

You bet I'll be...!


"Return of the Mack,
Once again,
Return of the Mack,
Top of the world,
Return of the Mack,
Whatch my flow,
You know that I'll be back,
Here I go......"


Somehow that song just immediately popped into my head when you said that! I may have to substitute "Mack" for something else though, huh?

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Old 07-21-2009, 06:30 PM   #1856
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TUES JUL 21

Okay. So I waited around this evening after preparing dinner for the delivery men to deliver the new frig for the garage (surplus storage for trying to feed my army, uh, I mean crew) and as soon as they delivered, I grabbed my new edition of Oxygen and drug my butt up the stairs, plopped onto the sofa in my bedroom and it took only a few minutes of reading before "lights were out."

My body is in "drained" mode, and I need to be kind.

So the only workouts today was one hour of Super Callanetics. I wanted to do some cardio, but I haven't gone to the store for groceries yet, and it's already 9:27 p.m. Kinda unlikely?

FOOD TOTALS:

1665 CALS

PROT.....181.....44%
CARBS......39.....8%
FIBER......13
FAT........93......49%

Off to the store....

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Old 07-22-2009, 02:28 AM   #1857
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It's Wednesday morning, I'm having my coffee, waiting for the bit of carbs to kick in for my run. A good decent run in the still of the morning sounds like the perfect plan. It will serve all puposes. Decided to have a L/S Detour bar. Those seem to go in I.V. style, and I want the energy NOW.

I was dreaming when the alarm went off, and it annoyed me because I didn't want the dream to end, so I hit the snooze so I could "go back." Then the snooze went off again....and, I hit it again....and went back. I wanted to know how the dream would end. When the alarm went off the third time, my conscious mind, finally coming around said: THIS IS THE DREAM. HERE AND NOW. LIVE IT, DON'T DREAM IT.

So I'm here. Awake. Ready to hit the pavement.

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Old 07-22-2009, 06:44 AM   #1858
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Quote:
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I was dreaming when the alarm went off, and it annoyed me because I didn't want the dream to end, so I hit the snooze so I could "go back." Then the snooze went off again....and, I hit it again....and went back. I wanted to know how the dream would end. When the alarm went off the third time, my conscious mind, finally coming around said: THIS IS THE DREAM. HERE AND NOW. LIVE IT, DON'T DREAM IT.

So I'm here. Awake. Ready to hit the pavement.

This is great!!
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Old 07-22-2009, 03:56 PM   #1859
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WED JUL 22 09

Wide awake and ready to make it happen, I began the quiet moring with a run, the neighborhood all to myself. It was refreshing, serving to galvanize my resolve and determination. Walked briskly for 5, ran solid for 28 mins, spinted 1 min at the end, walked briskly for a cool down at the end.

Busy day at work. Errands after work. Bought my dog a new bed. She deserves it; way overdue.

Today was a med day in rotations, with my target being 100 for carbs. Exceeded it by 10 since I didn't plan carefully enuf. Energy good. Better than yesterday. Hunger more controlled than yesterday, but not out of the woods yet. Toughing it out this evening because I've "spent" my allowances. No worries. I should be good. I'll just drink lots of water if necessary, and/or go to bed early.

TOTALS:

CALS 1599

PROT.....190.....47%
CARBS....110.....26%
FIBER.......23
FAT.........50....28%

WORKOUTS:

37 MINS CARDIO (RUNNING A.M.)
40 MINS LB WEIGHTS w/bicep and tricep work during LB sets
20 MINS CARDIO, elliptical

Tomorrow begins a two-day low stretch.

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Old 07-22-2009, 04:10 PM   #1860
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Sounds like a great run!
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