Adventures in Carb Cycling

[GME]

Oh, I almost forgot...

"I like to eat things that are real"-- said to me by my 12 year old son tonight.

He was looking at the ingredients on a package of meringue cookies I got him at Trader Joe's (I swear, they should make me a spokeperson).... egg whites, sugar and cocoa. He says "I know what all of these things are." Then he picks up a Hostess package and says "I can't even read these words."

I've been slowly switching the family over for about 18 months- I haven't cut OFF sweets, but very little HFCS and partially hydrogenated junk. DS 15 isn't a problem, he is an athelete and a bodybuilder. DH still likes his junkfood, but has cut way back. He knows it's best for all of us and both his parents are type 2. DS12 was the last holdout.

Later on he got out his favorite BBQ sauce (that has been in the fridge quite awhile) to eat on some chicken, read HFCS on the label and put it back.

[WATCH-ME-SHRINK]

Originally Posted by GME

Friday evening


I have really noticed a change in my body comp lately and have received several compliments. I'm going to write them down so I can revisit them if I need to later.

[COLOR="DeepSkyBlue"]*We had a hot spell so I got some sun on my runs and broke out the light clothes so my partners have started calling me "Summertime Barbie" (I'm the tallest and blondest of our little group).

*Another teacher told me "you just look so healthy and... well.... just great."

*A gal I don't see too often saw me at a meeting on one of those hot days (where I had to lose an overshirt, jackety thing) and told me "You're rockin' that tank top."

*Our spring staff picture came this week and I went to hang it up over last year's (April 08) and I can really tell a difference in my face (big group photo so I can't see much body)... and a really, really huge change over the April 07 photo[/COLOR].

I've lost weight several times before, but this time just feels different. It's not just weight lost, its health gained.

[COLOR="DeepSkyBlue"]Gina, love reading these validating motivators. This is GREAT.
These are the kinds of things that keep us on track and inspired to do more. [/COLOR]

[WATCH-ME-SHRINK]

Originally Posted by GME

Oh, I almost forgot...

"I like to eat things that are real"-- said to me by my 12 year old son tonight.

He was looking at the ingredients on a package of meringue cookies I got him at Trader Joe's (I swear, they should make me a spokeperson).... egg whites, sugar and cocoa. He says "I know what all of these things are." Then he picks up a Hostess package and says "I can't even read these words."

I've been slowly switching the family over for about 18 months- I haven't cut OFF sweets, but very little HFCS and partially hydrogenated junk. DS 15 isn't a problem, he is an athelete and a bodybuilder. DH still likes his junkfood, but has cut way back. He knows it's best for all of us and both his parents are type 2. DS12 was the last holdout.

Later on he got out his favorite BBQ sauce (that has been in the fridge quite awhile) to eat on some chicken, read HFCS on the label and put it back.

Great stuff! What a role model. You've had a huge hand in shaping their lives, and you should be proud.

BTW, gonna keep the tuna hint in mind for when we head to Disney in June, to keep from eating stuff I really don't want.
BYOF. My new mantra. I wouldn't have any problem eating it right out of the pkg.

[GME]

Sunday 4/26

A new low today.... 194.7

I can't believe how well JUDDD is working for me. I hit 198 on 3/18, immediately bounced back up and didn't lose anything else for a month. I started this program 4/20, lost 3 or 4 bounce pounds and 3.3 real, new, fresh pounds.

[GME]

Still Sunday....

Today is an UD. I didn't put anything into Fitday but I had...

B- bacon, egg & bagel
L- tuna sandwich and a few choc covered raisins
D- going to buffet the kids like. I usually have a big salad & baked fish

No running or other workout EXCEPT gardening. We have an acre on a hill. The house, garage & shed are at the high corner of the property. The new garden is in the bottom corner (gets the most sun). Whew! Someday, we'll build a shed down there, but for now its up, down, up, down. It would have been easier to do my 6 mile beach loop (with the 183 steps).

I put in 5 tomato plants (and I have 2 more for those upside down hanging thingies on the patio), corn, beans, peas, celery, cabbage, squash, watermelon, a stevia plant and cauliflower. I've never had a garden here so I'm winging it. Whatever grows, grows.

Tomorrow is a down day and I think I'll have a protein shake w/almond milk, tuna on Wasa crackers & some tilapia. W & F will be DDs. Friday might be a little tricky since we'll be traveling on our little weekend jaunt. I think I'll make S & S medium days, sticking to LC. That's not hard to do. I don't think I should do two high days in a row. I'll do a DD again next Monday.

[GME]

Tuesday 4/28

Yesterday was a down day and I came in right at 500 cals. It was weird because I wasn't even hungry most of the day. I had coffee in the morning and packed a flavored tuna packet, two Wasa crackers, a pickle and a couple of big yummy strawberries for lunch. I ate the tuna and crackers and then just wasn't hungry. I had the pickle and strawberries after school.

About that time my vision went weird and I knew a migraine was coming. I went home, took some meds and slept for almost two hours. The pain wasn't as bad as some, but the nasua (?) and other stuff was there. When I got to feeling a little better I had some yogurt. DS12 put on Napolean Dynamite and I didn't have the strength to change the channel. There's two hours of my life I'll never get back.

On to the good news.... 193.1 this morning! JUDDD really agrees with me.

Today is an UD and I'm really not even hungry. I had some corn flakes & banana this morning because I could, and it wasn't that good. I just don't think I can be a cereal eater no matter what plan I'm following.

I'm off to Costco tonight for a stock up. I heard they are carrying some kind of liquid protein shots- 100 cals and 25 grams of protein so I'll check those out.

Three days 'til our weekend trip. Can't wait! When we first planned it a couple of months ago I set a goal of 190 by the time we leave. I gave that up a while back because I just wasn't going to make it. Now I think I'll get pretty close.

[WATCH-ME-SHRINK]

[COLOR="DarkOrange"]On to the good news.... 193.1 this morning! JUDDD really agrees with me. [/COLOR]

[GME]

Thursday 4/30

School's out and I'm off tomorrow for our little vacation! This is coming at just the right time.

I posted this on the JUDDD board earlier:

I weighed this morning after yesterday's DD and I held steady. I would have liked to see a loss, but I can't get greedy since I'm already down 3.5 this week.

For me, the DDs have gotten easier as I've gone along. I quit trying to figure out recipes and low cal things and that has taken the focus off food on the DDs. I was thinking about it too much. Having said that, I had a couple of those 97% hot dogs Kisha buys (BBQ'd), with a wedge of Laughing Cow cheese and a little mustard for dinner and it was good. I had some plain chicken for lunch.

Tomorrow's DD may be more of a challenge. I took the day off work and DH & I are going on a little road trip. I'll probably eat a little lunch at home and then pack some stuff for the drive. It will be nice to have the UD Saturday on vacation (I'm thinkin' steakhouse) and probably a med day on Sunday and a DD on Monday when I'm back home.

I am about to wash the skin off my hands here. All my students are immigrants from Mexico and they have relatives going back and forth all the time. We live in another little town, but the town where I work is almost all folks recently from Mexico. There are a few cases of flu around, but the tests haven't come back to say of they're swine flu or not. I'm usually not paranoid about stuff, but this one is a little close to home.

[GME]

Tuesday 5/5

A new low this morning! I posted this on the JUDDD thread:

I had a happy experience this morning. I got on the scale and I'm down another 2.2 lbs in virgin territory. AND the little Wii dude (I weigh on Wii Fit) told me I am just overweight, not obese. I can't believe how well this is working for me.

I got the book in the mail and I am a couple of chapters in and it's very interesting. I had heard calorie restriction had all sorts of benefits, but I didn't realize how many.

I was reading the chapter about asthma and realized that I a chronic cough/runny nose that I have had forever has cleared up. I got sick initially in October, finally went to the doctor in February and they told me "You can't have a cold that long. You must have allergies." I had NEVER had allergies before, but who knows, things change. It is now just about gone. Could be a coincidence, but I'm happy none the less.

If you want to hear about exercise.... I did my first DD run last night. I felt great and didn't notice having less energy. I ran for about 45-50 minutes and climbed down (and back up) 183 stairs. I felt great and wasn't even hungry for dinner (I had about 150 calories left to make 500). I went out and sat in the spa and watched my swimsuit bubble up all around me because it's way too big.

What I eat on UDs...... Except for special occasions (like my little weekend vacation) I try to stay low carb and get plenty of protein and veggies. I had a protein shake and a piece of sausage for breakfast, I packed a spinich salad with chicken, pecans, cranberries and full-fat ranch for lunch, yogurt & blueberries for snack and I'm going to BBQ burgers tonight for dinner and have mine on sprouted wheat bread and some broccoli w/ mayo. The first few UDs I had sweets and cereal and some other stuff I thought I missed, but I just didn't feel good eating that stuff. It's good to know it's a possibility though if I really want something without going off the deep end.

The weekend went well. I was worried about driving on a DD, but it worked out fine. I just got a ziploc and added cheese, veggies, tuna, SF Jello until I got to 500 cals and added in a big diet soda from the gas station and I was good.

Saturday was great (UD). We went to a buffet for brunch and the a yummy Italian place for an early dinner. I had a chicken dish in cream sauce with green beans instead of pasta. Later that night I had a few cocktails (the kids stayed home with the grandparents).

I did some shopping and got some cute new stuff. No pants, since the size seems to change pretty quickly, but I bought several shirts in a large... just regular large. Not XL or XXL and I didn't go anywhere near the plus sizes. It was funny, one of the stores we went to was a GIGANTIC sporting goods store. They had more workout clothes than I have ever seen in one place. I saw a big sign over the plus size running clothes and got excited. I was halfway there before I realized that isn't me anymore.

I ran on a DD for the first time last night and it was fine. I had good energy and didn't feel any different than any other day. The weather was perfect for a beach run. Overcast, drizzily but not too cold. I almost didn't go, but then I thought "I'm not made of sugar. I won't dissolve." I hope it's rainy again tonight.

[GME]

Wednesday 5/6

Another DD today. This is one has been a little hard this evening. But what's funny is, I don't feel truly hungry, it's just the after dinner munchies. I have stuff I should be doing (grad school admissions essay for one), but I just feel like eating.

I think it's because I'm home alone at a time I'm not usually. It's evening and the kids are each with friends and DH had somewhere to go. There was a time I would have been happy to be home alone to hit the cookie dough, but NO MORE! I just poured myself a big glass of iced tea and I'm going to gut it out.

I had another good run yesterday. It was an UD and I didn't have any more energy than I did on my last DD. Running from the new house is such a different workout than I got before. I have some serious lower-body DOMS going on from the hills and stairs. Arms and shoulders too.

I think I'll keep doing the run/climb 2-3 nights a week after school (its only about 3 miles but half of them are uphill) and do a longer, flat, beach run of 6 miles or so on the weekend. That's pretty much how all the training schedules I've seen go (except for the hills- that's for toning up) and I should have a good base to start half training this summer.

I sent the insurance & liability stuff off to our DO for a school running program. It's completely free and will be motivating for the kids, I hope they don't act dumb. The new VP is into healthy eating and exercise (former PE teacher) and is behind it 100%. I have to do a research project for my master's, maybe I can tie it to fitness or nutrition somehow. OK, now I'm a little more motivated to write that essay.

All right.... I'm going to start that essay.... I am... I am

[WATCH-ME-SHRINK]

[GME]

Tuesday 5/12

Happy Mother's Day back at ya Twyla

I haven't been around the ol' journal much. I've been busy with kid stuff, end-of-year school stuff and we've gone out of town for the last three weekends (that is exhausting).

I'm getting a little frustrated with JUDDDing. I don't think its the plan, its probably just me being impatient. I KNOW these things take time , its not too hard to follow, but I want results yesterday.

I posted this on the JUDDD board:

OK, I'm frustrated today. I pretty much weigh everyday, but the morning after the first DD of the week is the "official" day. That is today. I haven't seen a loss in two weeks and I am UP 3.5 lbs from my low (that I hit two weeks ago).

Now, on regular LC this would be nothing unusual at all, but that's why I'm switching things up. I have a few ideas on what might be going on.....

1. I have a history of only losing a few days per month. I was hoping JUDDD might be more consistant, but maybe I caught it just right when I started and combined new plan loss with regular monthly loss. If that's the case, I'm "due" to lose again in a few days.

2. My DD cals are lower. When I started I was shooting for 600 cals, now I'm trying to stay under 500 which is a little hard for me.

3. I haven't been trying hard to get a lot of protein in. At first I was eating pretty much fish, chicken, Fage & cottage cheese on my DDs. Lately I've been having soup, 97% ff hot dogs and low cal stuff to stay lower on cals.

4. I stopped tracking cals on my UDs. I don't THINK I'm going over or too far under, but ???

5. I always drank Diet Pepsi, tea and water, but lately I've been drinking Coke Zero (tea & water still too).

6. I'm impatient (see #1)

I think I'll try waiting (#1), and upping my cals to 600 and increasing my protein (#2 & #3).

I don't want to have to track my UDs (makes this more likely to be a long-term WOL) and I'm not ready to give up diet soda YET (one of my plans when I reach goal), so I'll try the above and see what happens.

If you made it to the end of this rant, any thoughts or suggestions?

So, I have a plan. We'll see what happens.

Other than the scale being stubborn, the quest to get in shape is going well. I have to wear a belt all the time. I've been described with the word "skinny" several times in the past week and everything I HAVE lost with JUDDD seems to have come off all the right places.

[WATCH-ME-SHRINK]

Other than the scale being stubborn, the quest to get in shape is going well. I have to wear a belt all the time. I've been described with the word "skinny" several times in the past week and everything I HAVE lost with JUDDD seems to have come off all the right places.

Gina, I feel your frustration. Plateaus and stalls have plagued me over the course of my journey. Losing slowly is disheartening. But apparently you're making progress with building LBM and you're shrinking in size, else people wouldn't be noticing.

Just keep it shaken up. Keep it guessing. That's always the best approach.

Have you begun lifting yet?????

[GME]

Well, don't I feel like a dork?

Glancing back through my journal I noticed I was down a couple of pounds 5/5. Today is 5/12- that's one week, not two. I can't freak out about ONE week now can I? I'm still not happy about being UP a couple of pounds, but that IS how I roll.

I have been lifting, but not not as regularly as I should. I am just SO not good at doing stuff at home. What I really need to do is learn the routine so I don't need the video and I can just do it as I am around the house, watching TV or whatever.

I have worked some serious hills and stairs into my runs so my bottom half feels like its getting a good workout. Maybe I should stash some weights into the bushes by the beach stairs to catch that upper body. I could do some push-ups or something.

[GME]

Oh yeah, I almost forgot. I took DS to the mall to pick up his tux for the prom (Sniff, sniff. So handsome) and we happened through Sears. Sears carries Land's End now. I usually buy my swimsuits from them, but I was afraid to order one because I didn't know what size to get. My old one is WAY too big.

I get in the dressing room and try on the swimshorts- a 12 is good. Then I go to put on the tankini top and it feels tight going over my head. I peek at the tag through my armpit and it's an 8. I put it on anyway. It was way too tight, but I can't believe I physically put an 8 on my body. It showed me enough to know the right size would look good. I wound up with a 14 (kind of busty over here).

My old suit is a 22 top and 18 bottom. It's getting the heave ho!

[WATCH-ME-SHRINK]

Gina, this is my middle son's last yr in HS, and he's doing the prom thing for his last time. He's feeling a little "full of himself," this time, I think. He wants to wear all black (coat, shirt, pants) with a subtle-print silver tie (no tux rental this go-round). She's wearing a white dress. He's taking a girl who's more of a friend, not someone he's dating. He's officially "unattached." But he loves wearing black. Hope his head will fit through the door.

As for the weights, I shall not give up on thee. I cannot stress enough what a difference it will make IN YOUR METABOLISM.
I REPEAT: IT WILL ENHANCE YOUR METABOLISM.

I know how much that means to you. I know. I know you!

You say it's tough to make yourself do this at home.

You have to make yourself do this, Gina. Discipline yourself to lift.
[COLOR="DarkOrange"]

DISCIPLINE

It's about doing the right thing and the hard thing
at a time when you'd rather be doing something else.
One day of discipline leads to another day of discipline, building body and mind simultaneously.
It's a choice we make.

[/COLOR]

As for the swimsuit session, WAY TO GO, GIRL, on those smaller sizes! You've done some major shrinking in your weight loss journey. You should be very proud! You were wise not to order one, apparently. I think ordering a swimsuit is risky anyway. They all fit so differently, KWIM?

I say that, yet I returned the one I bought Sunday and ordered two from VS on Monday. Gonna see how they fit when they arrive. I'll be sending one of them back.

So what color did you get?

[GME]

You are right about the discipline. I know, I know...

I got a mix and match suit. Navy bottom and salmon top with a little white piping. Neither are regular swimsuit material, which is best for me. It snags something awful because I don't usually use my swimsuit for just swimming. It's more of a go to the beach, sit on a boat, sit in the spa-suit.

My son is also wearing all black, with a gold tie. A couple of little Johnny Cashes we have (I know you are not a fan ).

[WATCH-ME-SHRINK]

How ironic! All black, gold and silver ties!

We think alike -- I was thinking Johnny Cash too, and you got THAT right, I AIN'T a fan!

Does that mean you are?

[GME]

Originally Posted by WATCH-ME-SHRINK

How ironic! All black, gold and silver ties!

We think alike -- I was thinking Johnny Cash too, and you got THAT right, I AIN'T a fan!

Does that mean you are?

I think we got our music tastes reversed. I am the beach-living California girl and a country music fan. You are the West Virginia gal that can't stand it.

[WATCH-ME-SHRINK]

Originally Posted by GME

I think we got our music tastes reversed. I am the beach-living California girl and a country music fan. You are the West Virginia gal that can't stand it.

YA THINK???



Yeah, this is all wrong. I like the jazz, the electronic dance stuff, the percussive tunes!

And you say you're a native Californian?

What's up with THAT!

[GME]

My dad was in the Army when I was born and was stationed in NC. We came back to CA when I was about 18 mos, but I must have been imprinted or something in the south.

[WATCH-ME-SHRINK]

I see. Ah-hah! There ARE southern roots in them thar boots!

[GME]

Saturday 5/16

Well, I have good news and not-so-good news to report. I posted this last night on the JUDDD board:

***

I was on here complaining this morning that I haven't been losing, it's been 7 DDs and no pounds, etc, etc.

I went to change and noticed I looked thinner than I did just a few days or a week ago. So, I got out the ol' tape measure.

The last time I measured was 4/16 (a couple days after starting JUDDD). I have lost 7 new, fresh pounds since then. But my measurements have changed WAY more than 7 lbs worth.

Bust... down .75 inches
Upper ab (a little below my bra)... down a full inch
Waist... down a full inch
Lower ab (gut)... down .75 inches

Is it SIRT 1? Was I just due for shrinkage no matter what plan I was on? Who knows, but I am ready to ride out more DDs with no losses now. OK, today is a DD and I am still hoping for one tomorrow.

I had eggs scrambled with a LF hot dog and Laughing Cow cheese for lunch and I'm about to have grilled chicken and green beans for dinner. Then I'm taking the dog for a walk to escape the after dinner munchies.

***

The not-so-good news is it was too late to go for a walk and I did not escape the after dinner munchies. I came in at about 800 cals for the day (a DD is supposed to be no mre than 500 for the SIRT gene to be activated and some other good stuff from the book) and I'm up three pounds above my low. Blech. How does 300 extra cals turn into a gain? I guess I don't really believe it did. I think it's all water retention. I had canned green beans and chicken with some salty spice rub on it that I think contains MSG. My rings are WAY tighter than usual too. Should have stayed off the scale, but didn't notice the swelling until it was too late.

Since I didn't have the true DD yesterday I'll just do a med-low day today and my up day tomorrow. That will work out nicely for Sunday anyway. I'm home alone today and have quite a few things to do, errands to run and whatnot so eating light should work out fine.

***That's enough about food. On to exercise***

I'm waiting for the tide to go out so I can do my long run on the beach. I have a five mile race coming in about a month and I haven't been "training" for it, just running whatever I have time for/feel like. I've been making sure to do the stair/hill run at least three times a week for my lower body workout but it isn't really a long run (but I sure am tuckered when I'm done though).

Today I'll do a mile downhill to the beach, 2.5 down to the train trestle and back (for a total of 6 miles) and then hike the mile hill back home. It's a good place for that hill, between me and home, or I might be inclined to bail on it. But I can't, or I won't get home to my raspberry green tea (fave after run drink).

If I can get that 6 mile run in at least three times in the next month I should be more than fine for the 5 miler. I am slow as molasses anyway, I'm in it to finish, get a t-shirt, have a little fun and be able to non-chalantly say "Oh yeah, I ran a 5 miler last weekend." I hear there's a lot of good schwag at that race too. It's an all-women's run so the girl power comes out and the donations flow.

I am running with my tiny, fast, 26 year old teaching partner. "Running with" is probably not the right way to describe it. I told her I'll see her at the starting line and she can wait for me at the end. She's sweet and encouraging and the only person IRL I have to talk about runnning with. She says she doesn't know how I can run in the sand, that's too hard for her. I don't know how she can break a 10 minute mile in a 10k, so there we are.

About weight training........ (Twyla, if you are out there)

I have the Kathy Smith video, and I like it and have done it a few times (not often enough though). I'm trying to think of ways to make it more convienient so I do it more often. My house has a big open floor plan, we only have one TV and children and DH hanging around so to do the video I inevitably have to kick someone out of the living room to put the video on, blah, blah. Then they stand around and watch me.

I know there are websites with workouts, but it's the same kind of situation. We don't have internet anywhere but on one computer in the living room and with two teens with homework it stays busy.

I'm glad we're not a family where everyone stays scattered in their own corners of the house, but all this togetherness is inconvienient for me in this instance.

Anyway, I am thinking about putting the exercises on index cards or a notebook and then I can keep track without the video. Then I can do them as I go about my usual business or in the evening while I watch TV or whatever. Eventually I'm sure I'll just remember the exercises, but it still seems like a good idea to keep a record of the weight, reps so I can move up.

Is there a good book? Or a website where I can print pictures from? I guess I should just look.

I know it takes discipline and I just have to buckle down and do it, but I want my buckling-down to be as convienient for me as possible.

[GME]

Well that wasn't so bad. I went to my library website and requested a few books and then googled "upper body workout for women" and found a few on About.com I picked a beginer level one, printed it out and went to town. I did everything with 5 lb handweights cause that's what I have. I have lighter, but not heavier.

[COLOR="Indigo"]Chest Press
Lie on a ball, bench or floor with abs contracted. Begin with weights straight up over chest, elbows slightly bent. Bend the elbows and lower arms until the elbows are just below shoulder level (arms should look like a goal post). Contract the chest and push arms up, but don't allow weights to touch at the top. [/COLOR] I did 25 reps

[COLOR="indigo"]Push Ups
Begin in a pushup position on the floor, hands wider than shoulders and resting on the knees or on a ball for added intensity. Bend elbows and lower into a pushup, elbows to 90 degrees and abs in tight. Don't sag in the middle. Push back to start and repeat. [/COLOR] I did 12 modified

[COLOR="indigo"]Back Extension
Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts, lower and repeat. [/COLOR] I did 10

[COLOR="indigo"]Overhead Press
Sit or stand holding weights in hands, elbows bent and weights next to shoulders. Straighten elbows and push weights overhead, palms facing each other and slightly in front of head. Lower arms and repeat.[/COLOR] I did 20

[COLOR="indigo"]Concentration Curls
Kneel or sit in a chair and prop right arm on the inside of right leg, weight in hand and palm facing out. Contract the bicep to pull weight towards the shoulder (without touching the shoulder). Lower and repeat. [/COLOR] I did 25

[COLOR="indigo"]Kickbacks
Bend torso forward until you're at 45 degrees or parallel to the floor, elbows bent and next to ribcage. Contract triceps to straighten elbows, bringing weight up slightly above hips. Keep the abs tight and raise torso if this hurts your lower back or hamstrings.[/COLOR] I did 20

[COLOR="indigo"]Dips
Begin sitting on a step or chair with hands next to thighs. Balance on your arms, moving backside in front of the step with legs straight (harder) or bent (easier). Bend the elbows and lower body a few inches, keeping the shoulders down and the elbows parallel to one another and at 90 degrees. Push back up to starting position and repeat[/COLOR] 10 off the couch

I also did 20 front raises, but for some reason the description didn't copy.

I added planks at the end- 4 at 10 seconds each. I used to do those pretty regularly, but I haven't in awhile. I lost time on those.

I can feel it, but I'm not exhausted. My back doesn't feel like it got much workout though. The whole thing didn't take all that long, I put eggs on to boil and they weren't even done by the time I was.

[COLOR="Navy"]Twyla,[/COLOR] any suggestions to add, subtract, change?

[WATCH-ME-SHRINK]

Gina,

Congrats on organizing your thoughts with your weight training strategy. Another suggestion that I've found helpful, once you get your plan down, is to type out your workout for a given day, listing each muscle group, and then out to the right you make three columns: Sets, Reps, Weight. Make several copies and bind them into a folder. This way, each day you lift, you have your "training log" to track your progress and to know what you've done, where you need to increase, etc. This will offer structure to your training that is essential for making progress.

Your workout looks good. I would suggest doing at least two sets of each muscle group. Supersetting is a good way to add intensity, overloads the muscle more, and saves time. To do a superset, you do one set of a muscle group, right away move to another muscle group and do a set, with no resting in between the sets. And get in at least two sets of each muscle group throughout your training.

Straight sets, you would do 3 to 4 sets of 8-12 reps. If you're doing 25 reps, that means your weight is likely not heavy enough and you'll need to challenge your muscle more to achieve results and/or make progress.

As for your back, try the one arm DB row. You'll likely need to lift heavier than with 5 lb DB's. Your back is a strong muscle group. Here's a link to show the form:

Dumbbell Bent-over Row

This link to this site breaks it down in all muscle groups and will give you some how-to's on form.

Exercise & Muscle Directory

Bottom line: More sets, less reps, and lift to exhaustion -- by the end of the set, your muscles should be saying ENUF ALREADY!

[GME]

Thanks for checking on me. Good info & very helpful. I really like the idea about the binder. I'm a dork about stuff like that.

DS had a book still packed from the move- Weight Lifting for Dummies- that he got out for me and I started reading last night. I'm STILL not done with my grad school essay and the laundry is piled to the ceiling, but I think I'll type up a workout today. It shouldn't be too hard. I copied and pasted what I did yesterday into Word before I posted it here.

Whew, my run a good one yesterday. It was warm (which meant I got to use my new water bottle belt ) and I didn't map it until I got home and it is a little over seven miles. I was estimating six. I did walk probably the last .75 mile uphill home though.

STILL no new weight loss. Since Friday wound up a med day, I made yesterday a real, true DD. No nibbles, no grazes, no licked fingers- nothing. Everything weighed, measured and logged. I'm down from yesterday, but still up a pound from my low. TOM is coming soon, so all bets are off though. Maybe after.

I am such a low calorie noob. We went out to run some errands yesterday afternoon and were planning an early dinner out. So before we left I got on the internet and checked out Subway. Their salads, without dressing, are anywhere from 120 to 150 cals. I had no idea. I thought they would be much higher. I added FF honey mustard sauce as dressing and came in at 160 cals for my dinner salad. It wasn't as good as a salad with cheese and full fat Ranch, but not bad for a DD.

[WATCH-ME-SHRINK]

[COLOR="DarkOrange"]She ran seven miles!

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[GME]

Tuesday 5/19

I little frustrated and a little no on the weightloss front. I just posted this on the JUDDD board:

Yesterday was a DD for me..... and STILL no loss. My last foray into VFT was 5/5. Today is 5/19.

Having said that, my stomach is flatter, my pants are falling off and I have bones sticking out of places I didn't even know bones were. Where is it going?

I got the book out last night and he briefly mentions one study where a group of people lost 1.? pounds on average overall, but 5 lbs of fat (and had a gain of lbm). I'm all for that, but at some point I have to lose on the scale too don't I? I keep hoping to wake up to an overnight loss. Maybe soon.

I am in the midst of an industrial-strength TOM. Hardly any symptoms though. Maybe when its over.

I'm trying to reign in my UDs a little more and make them more like OWL days. I certainly don't NEED carbs on a regular basis, even if it is technically OK on "the plan." I guess I'm a tweaker now.

I don't think I've done enough lifting yet to make a big difference, although I have been doing the hills and stairs with much more regularity for the past couple of weeks. They certainly feel equivalent to a bunch of lunges and squats.

I did my weight routine this morning before work. It wasn't so bad. Much more convientient than the video- just me and my little notebook and hand weights. I got out my 3 lb weights and added them to the 5s I was using. A little inconvienient to hold both in one hand, but it'll do until I can get out to get some more weights.

I underestimated my time and wasn't able to get the last couple of tricep exercises in. I figured I would just do them when I got home, but my arms felt weird and off-balance all the way to work. So I did some dips off my read aloud chair in my classroom and now I feel balanced again.

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Gina,

Hope the scale lis kinder to you when TOM is over. Have you ever tired plugging in your runs into an activity calculator to see how much on avg you're burning per day on your run days? It might be an eye opener in targeting your nutrition.

For quick squeeze-them-in UB workouts, don't forget pushups. You can do them anywhere, anytime, and they're a powerhouse move for chest, triceps, shoulders. "Drop and give me __________!"

[WATCH-ME-SHRINK]

Gina,

Hoping you've weathered through the worst of the storm and are feeling better.

I've been reading some interesting stuff lately, and every now and then some of it strikes a chord with me as I immediately think of YOU and your personal struggles.

I'll keep reading, and when I get to "The End," I may offer to share some of those things which I've gleaned that may be relevant to you.