Keeping It Lit

[WATCH-ME-SHRINK]

Originally Posted by inatic

scale:

All you need to know about your bathroom scale is this reality - in anticipation of using it -have you EVER stepped on to that scale with a smile on your face and gladness in your heart - BEFORE it offers up some number to you? - Therefore what is it providing "for" you other than another form of potential external stress or external validation/rejection?

Preach
it,
Sister!

[WATCH-ME-SHRINK]

Really need to clean up my weekend eating; I've been too careless for two weekends in a row, and over time, that's gonna have unsatisfactory effects on my ability to control my weight and energy and body composition.

It's fine during the week, when structure is all about me and I'm having to keep tight reins on food planning to save time in the mornings, working, evening activities, gym workouts, etc.

Can't seem to find the discipline that is lacking, and that ends up frustrating me full circle.

Hearing my ROOSTER alarm on my cell phone this morning, I reached over to my bedside and THOUGHT I'd turned it off, and a few minutes later while making coffee, the stupid thing starts crowing again, and since I didn't have my contacts in, I hit the wrong button and screwed it up, so it just kept CROWING, and CROWING, and CROWING....AND CROWING!!!!!

And in frustration I yelled: SHUT THE HELL UP! ---- Just as I was able to feel/find the POWER OFF button to my cell phone-- what a way to start my morning.

[Bejewelme]

Aw T I know you are right, but it seems like so long now I am not losing just up and down between 203-206 I can't seem to make any progress on the scale and its not like I am 150 and so skinny I got plenty of weight to move, that is what ticks me off. Tony wants me to have this TT soon like in the Spring, I was debating waiting but he said I think you need to see the scale move, get it off and you will be down but then when you go back you can really hit it harder without that hindering you! I guess I just keep on keeping on. It is a giant pain in the rear!!! LOL Maybe I need my trainer to set physical goals for me to show me that I am making progress like lifting more or something maybe that would keep me going when things are so tough here.

[Bejewelme]

Aw T Tony has that damn rooster alarm< I am like can you change that thing?? LOL

[kmcentire]

Hey T....The training is going good!! I am doing my research, trying new exercises, but I am like Amber in the fact that the scale is not moving. I am still a big girl at 196 and I know that I need to lose a lot more weight!!!

I am working on the diet. I am sure that this is my trouble. The right combos with carbs/pro/fat. I think that I am consuming too many carbs. Even though they are sweet pot, brown rice, whole wheat pita, or I assume these are good.....after talking with Amber, I think I was consuming too many!!! So I am tracking everything as of yesterday. This is so hard for me to remember, but I have just got to get in the routine of tracking. This is where part of my success lies and I have just GOT to do it!!!!

I love, love, love the weight training!!!! I don't want to miss it! Once I figure out the diet and how to tweek accordingly, it will just be fantastic!!! I usually work out alone and this is great for me. I can really focus without any distractions....well.... not unless there is some eye candy!!! Just kidding. I love my DH that I have at home. And he is my eye candy!!! I also enjoy having someone there to make sure that my form is correct and working out with other people gives me a boost of confidence to try something new that I wouldn't normally do by myself. I just can't believe that I am really doing it. I was so intimidated in the beginning and I still am if there is someone there that really seems to know what they are doing!!! But I think, how will I ever get to where I want to be, if I only stand here and wait until the "PERFECT" time (which never comes)..... I have to realize, my form may not be exact on everything that I do, I may not be lifting as much or too much on some things, but I am working it out!!!

I can't wait to work out with Ileen!!! After picking her brain......Man ole man....

[Bejewelme]

Kristi- I know you are working so hard too, do not be embarrassed or self concious, I had to say F it I am going into this muscle head territory, fat a flapping, and I didnt care!!! LOL
Somehow we will get this diet figured out, that is the hardest part, finding what fuels us and what still allows us to lose, everyone is so different, even T and Ileen probably eat totally differently and work out differently but they found what works for them, although I think T will admit it took her some time too to figure it out, she worked hard for years on it, we want it in like 2 months, LOL

Like T said if we eat well, exercise hard, our cravings are under control we gotta be doing something right and good for us! One thing I notice the cravings are gone, I am not even thinking about anything which always happens when I keep my trap shut, one bite of something sugar laden it takes me a week to shake it!

[WATCH-ME-SHRINK]

Originally Posted by kmcentire

Hey T....The training is going good!! I am doing my research, trying new exercises, but I am like Amber in the fact that the scale is not moving. I am still a big girl at 196 and I know that I need to lose a lot more weight!!!

I am working on the diet. I am sure that this is my trouble. The right combos with carbs/pro/fat. I think that I am consuming too many carbs. Even though they are sweet pot, brown rice, whole wheat pita, or I assume these are good.....after talking with Amber, I think I was consuming too many!!! So I am tracking everything as of yesterday. This is so hard for me to remember, but I have just got to get in the routine of tracking. This is where part of my success lies and I have just GOT to do it!!!!

I love, love, love the weight training!!!! I don't want to miss it! Once I figure out the diet and how to tweek accordingly, it will just be fantastic!!! I usually work out alone and this is great for me. I can really focus without any distractions....well.... not unless there is some eye candy!!! Just kidding. I love my DH that I have at home. And he is my eye candy!!! I also enjoy having someone there to make sure that my form is correct and working out with other people gives me a boost of confidence to try something new that I wouldn't normally do by myself. I just can't believe that I am really doing it. I was so intimidated in the beginning and I still am if there is someone there that really seems to know what they are doing!!! But I think, how will I ever get to where I want to be, if I only stand here and wait until the "PERFECT" time (which never comes)..... I have to realize, my form may not be exact on everything that I do, I may not be lifting as much or too much on some things, but I am working it out!!!

I can't wait to work out with Ileen!!! After picking her brain......Man ole man....

Kristi, I'm curious as to what progress you've made from what date to what date, the time you've been dieting and training. Just curious as to how long you have been "stalled." Everything is relative.

As for the carbs, yes, some people can eat more than others with no issues. That was one of the problems I had before, when I first began carb rotations, was that my high days apparently were TOO high, and it not only sometimes caused problems with cravings, but also with insulin and my body's reluctance to let go of the fat.

I'm sure that Ileen eats more carbs than I do on average. My high days during prep, I rarely ate over 150 carbs. They averaged 100-150. I would do three lows (50 or less) and then a high day. My calories stayed between 1500 and 1700 on average. This formula brought me success, but it did NOT bring me constant scale losses, keep that in mind. I had stalls. I even had upswings in weight periodically, even during times when I would have thought I'd see a lower number on the scale.

My carbs were very specific: sweet potatoes, brown rice, fruit. That's all, except for trace carbs here and there. Green veggies, all I wanted pretty much. Tons of protein. Lower in fat.

If your body thinks it's not getting enough calories, it's not gonna let go of the weight.

If you're eating too many carbs and they're not being used up (depends on energy expenditure and a host of other factors), you are more likely to store the extra as fat and cause stalls in weight loss.

Just a few things to consider.

And lastly, IMO you should be doing 3-4 days of cardio a week for fat loss. I know that Ileen doesn't agree, but I can see from her pics that Ileen is NOT an endomorph. Her legs are far tinier (even when she was heavy) than mine are, and her body shape is just different. It's a fact that endomorphs need more cardio for effective fat loss. And I found that keeping that cardio mixed up -- different forms, HIIT, etc., -- was equally effective.

(This image is a typical endomorph, note the heavier/curvier lower body.)



(Incidentally, from Amber's pics, I don't think Amber is a true 100% endormorph either. She doesn't carry the bulk of her weight in her legs/hips. She may be a mixture of a couple different body types.)

Keep adusting things as you go to find the right tweaks for YOUR BODY. Keep track of your cravings, your satiety, your energy levels, all of it. All of these can be very helpful tools to finding your way.

Hope this helps a little. It's only MY two cents' worth.

[WATCH-ME-SHRINK]

Originally Posted by Bejewelme

Maybe I need my trainer to set physical goals for me to show me that I am making progress like lifting more or something maybe that would keep me going when things are so tough here.

Great idea!

Focus on your lean gains, your strength gains.

Ignore the scale for a while...

[WATCH-ME-SHRINK]

Originally Posted by kmcentire

Sorry T...it looks just like you are standing in a muddy field and your jeans are muddy up to about your knees.

We women do always want what we can't have....

Kristi, I meant to explain about the "mud" pic also.

What you thought was mud is actually called "color splashing," a technique used in some photo software programs. It allows you to splash the digital image with color, leaving some of it black and white, or sepia, or whatever other color you want, while the rest of the pic is left in its natural state of color. It's an abstract "artistic" twist to a photo, if you will.

I was just playing around with my "inner artist" when I added color washing to that photo, leaving some of it black and white.

That explains why you may have thought it was mud.

The concrete pics? They were changed from color to sepia entirely. I'm crazy about sepia finish on photography, as many of the pics I have posted in my journal will prove. It's timeless and classic and it has a way of bringing narrowed focus on a subject matter of the photo rather than the busy and distracting details.

All for what it's worth.

[Bejewelme]

Yeah T as the layers unfold it is funny what I find underneath--- my weight was always in my legs as a teen, even heavier I always had a flattish tummy pre baby- but after the vertical c-section incision everything I gained went straight to my gut! Ughggh!! If you look at my before I always say I am a tree trunk, its all spread out, LOL I was very curvy and hourglass as a younger teen, like I had bobbies in 3rd grade, I really think I hated being tall, I hated having boobs when no one else did that was part of the reason I packed it on so I could hide in it, and now I want to flaunt it but don't have it all back yet, LOL Even with this disgusting skin problem I can see an hourglass shape coming back my hips are 37", I mean I never thought anything would get below 40" on me ever!!!!

And here is a news flash, you know I was so bummed about that darn scale, one of my co workers who doesnt say much said, I guess you got over your hurdle and to your goal, you are looking really good! I said OMG Marco I needed to hear that today!!! I said I am not I am up, he said well you look thinner to me!!! He said you look so fit!! He was so nice, he will never know what that meant to me today! And now I got remember this outfit, LOL

[Glamour P!]

Thank you xx

[WATCH-ME-SHRINK]

Originally Posted by Bejewelme

Yeah T as the layers unfold it is funny what I find underneath--- my weight was always in my legs as a teen, even heavier I always had a flattish tummy pre baby- but after the vertical c-section incision everything I gained went straight to my gut! Ughggh!! If you look at my before I always say I am a tree trunk, its all spread out, LOL I was very curvy and hourglass as a younger teen, like I had bobbies in 3rd grade, I really think I hated being tall, I hated having boobs when no one else did that was part of the reason I packed it on so I could hide in it, and now I want to flaunt it but don't have it all back yet, LOL Even with this disgusting skin problem I can see an hourglass shape coming back my hips are 37", I mean I never thought anything would get below 40" on me ever!!!!

And here is a news flash, you know I was so bummed about that darn scale, one of my co workers who doesnt say much said, I guess you got over your hurdle and to your goal, you are looking really good! I said OMG Marco I needed to hear that today!!! I said I am not I am up, he said well you look thinner to me!!! He said you look so fit!! He was so nice, he will never know what that meant to me today! And now I got remember this outfit, LOL

Yes, well, from the looks of many of your pics, your legs, in relation to the rest of your body look far smaller. That's my perception at least. I would bet money that you are not a true endomorph.

SUH-WEET .... ... on those feel-good compliments that keep comin' atcha. TOLD YA! Progress is happening, my dear.

But....ON A THIRSTIER NOTE...I just got out of the courtroom, where a thought occurred to me that I wanted to share at my next opportunity.

Water.

You're doing all of that hot yoga stuff (Bikram) -- and sweating like a mother. Did you know that we're supposed to drink even MORE water than we normally drink when exercising in hot conditions, and even exercising period, because otherwise our bodies will retain even MORE fluid?

So just how much water are you currently drinking daily on yoga days?

How Much Should You Drink?

Follow these guidelines:

Before exercise: Drink one to two cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.

During exercise: Drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.

After exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise.

In hot, humid weather, you need to drink more than usual. (But do not forget that dehydration also occurs during cold weather exercise--your body temperature rises, and you still lose water through perspiration and respiration.)

[WATCH-ME-SHRINK]

Originally Posted by Glamour P!

Thank you xx

Yes. I understand. And you're welcome.

And do ya see that foot in that avatar....

<<<<<<<<<????

It's taking it one step at a time, right? Um-hm.

Have a good one, girl.

[Glamour P!]

I smiled hard, for the first time in a long time. ... Still smiling. MWAH!!! x

[Bejewelme]

T- I normally drink about 4 liters a day a little over a gallon, on hot yoga I drink about 5 before and 1.5 after,I swear the weight gain is from shear water volume going in, like it is so hard to avoid dehydration in there, so we drink and drink and drink, and I do a shake of coconut water and protein powder like an hour before hand, cause that water tastes like crap, but is suppose to contain a bunch of electrolytes, so they recommend it. I drink a ton of water,all the time, once I read that is how the fat leaves you I drink up and never looked back, LOL I allow myself one diet cherry coke, cause I love it and I get darn sick of water and like it with a meal, but them back to water! I gave up the crystal light and stuff months ago.

There is a calculator and you enter your weight, it says at my weight I burn 1400 calories doing that yoga, I was like I would have to run for 3 hours to burn that!!! They said at the place, 500-2000 depending on weight and physical condition and I didn't believe them, LOL It is grueling, like I swear my eyeballs and fingernails sweat!!! I think it will do something positive if I stay at it long enough!!! If I don't float away first, LOL

[inatic]

Originally Posted by WATCH-ME-SHRINK

Really need to clean up my weekend eating; I've been too careless for two weekends in a row, and over time, that's gonna have unsatisfactory effects on my ability to control my weight and energy and body composition.

It's fine during the week, when structure is all about me and I'm having to keep tight reins on food planning to save time in the mornings, working, evening activities, gym workouts, etc.

Can't seem to find the discipline that is lacking, and that ends up frustrating me full circle.

Hearing my ROOSTER alarm on my cell phone this morning, I reached over to my bedside and THOUGHT I'd turned it off, and a few minutes later while making coffee, the stupid thing starts crowing again, and since I didn't have my contacts in, I hit the wrong button and screwed it up, so it just kept CROWING, and CROWING, and CROWING....AND CROWING!!!!!

And in frustration I yelled: SHUT THE HELL UP! ---- Just as I was able to feel/find the POWER OFF button to my cell phone-- what a way to start my morning.

This made me think of you lol......

Coach Scott Abel
Sometimes you let out a big long sigh when what you really want to do is scream - in that moment - a scream would be better

[inatic]

Originally Posted by Bejewelme

Aw T I know you are right, but it seems like so long now I am not losing just up and down between 203-206 I can't seem to make any progress on the scale and its not like I am 150 and so skinny I got plenty of weight to move, that is what ticks me off. Tony wants me to have this TT soon like in the Spring, I was debating waiting but he said I think you need to see the scale move, get it off and you will be down but then when you go back you can really hit it harder without that hindering you! I guess I just keep on keeping on. It is a giant pain in the rear!!! LOL Maybe I need my trainer to set physical goals for me to show me that I am making progress like lifting more or something maybe that would keep me going when things are so tough here.

its great to have focus and goals on other things other than the scale or a measurement.

[inatic]

Originally Posted by kmcentire

Hey T....The training is going good!! I am doing my research, trying new exercises, but I am like Amber in the fact that the scale is not moving. I am still a big girl at 196 and I know that I need to lose a lot more weight!!!

I am working on the diet. I am sure that this is my trouble. The right combos with carbs/pro/fat. I think that I am consuming too many carbs. Even though they are sweet pot, brown rice, whole wheat pita, or I assume these are good.....after talking with Amber, I think I was consuming too many!!! So I am tracking everything as of yesterday. This is so hard for me to remember, but I have just got to get in the routine of tracking. This is where part of my success lies and I have just GOT to do it!!!!

I love, love, love the weight training!!!! I don't want to miss it! Once I figure out the diet and how to tweek accordingly, it will just be fantastic!!! I usually work out alone and this is great for me. I can really focus without any distractions....well.... not unless there is some eye candy!!! Just kidding. I love my DH that I have at home. And he is my eye candy!!! I also enjoy having someone there to make sure that my form is correct and working out with other people gives me a boost of confidence to try something new that I wouldn't normally do by myself. I just can't believe that I am really doing it. I was so intimidated in the beginning and I still am if there is someone there that really seems to know what they are doing!!! But I think, how will I ever get to where I want to be, if I only stand here and wait until the "PERFECT" time (which never comes)..... I have to realize, my form may not be exact on everything that I do, I may not be lifting as much or too much on some things, but I am working it out!!!

I can't wait to work out with Ileen!!! After picking her brain......Man ole man....

do you know how much of ea nutrient you are eating?? you cant tweak if you dont know what that is.

Soon we shall play

[inatic]

Originally Posted by WATCH-ME-SHRINK

I'm sure that Ileen eats more carbs than I do on average. My high days during prep, I rarely ate over 150 carbs. They averaged 100-150. I would do three lows (50 or less) and then a high day. My calories stayed between 1500 and 1700 on average. This formula brought me success, but it did NOT bring me constant scale losses, keep that in mind. I had stalls. I even had upswings in weight periodically, even during times when I would have thought I'd see a lower number on the scale.

My carbs were very specific: sweet potatoes, brown rice, fruit. That's all, except for trace carbs here and there. Green veggies, all I wanted pretty much. Tons of protein. Lower in fat.

I eat any carb i want as long as it fits the calls and carb profile coach doesnt care.. all his clients are allowed the same privledge.
My cals at their lowest were 1400. Carbs were pretty steady just under 100g a day.. and there were months were i had refeeds on top of that of at least 250-300 grams and then we backed them out.

If your body thinks it's not getting enough calories, it's not gonna let go of the weight.

true that is why you have to coax it off and not eat too low cal but the same goes for trying to cardio off the extra cals.

And lastly, IMO you should be doing 3-4 days of cardio a week for fat loss. I know that Ileen doesn't agree, but I can see from her pics that Ileen is NOT an endomorph. Her legs are far tinier (even when she was heavy) than mine are, and her body shape is just different. It's a fact that endomorphs need more cardio for effective fat loss. And I found that keeping that cardio mixed up -- different forms, HIIT, etc., -- was equally effective.

we are all different. And you have to take in our metabolic and age profiles too. Are ALL your hormones optimized (thyroid and sex) etc.
i am more an apple but can easily store fat, hense how i gain when we up my calories(currently)
my cardio initally were metabolic type workouts, ab core workouts and when that got too much for my adrenals, we went with 4 days of Slow death lol.. never more than 30-45 mins. Two were fasted HIIT with Slow death to follow.
I dont recommend that much cardio starting out because i've seen proof of what coach accomplishes with some clients and NO cardio like here: NO cardio and she's 6weeks out

[/QUOTE]
its all helpful.

[inatic]

Originally Posted by Bejewelme

T- I normally drink about 4 liters a day a little over a gallon, on hot yoga I drink about 5 before and 1.5 after,I swear the weight gain is from shear water volume going in, like it is so hard to avoid dehydration in there, so we drink and drink and drink, and I do a shake of coconut water and protein powder like an hour before hand, cause that water tastes like crap, but is suppose to contain a bunch of electrolytes, so they recommend it. I drink a ton of water,all the time, once I read that is how the fat leaves you I drink up and never looked back, LOL I allow myself one diet cherry coke, cause I love it and I get darn sick of water and like it with a meal, but them back to water! I gave up the crystal light and stuff months ago.

There is a calculator and you enter your weight, it says at my weight I burn 1400 calories doing that yoga, I was like I would have to run for 3 hours to burn that!!! They said at the place, 500-2000 depending on weight and physical condition and I didn't believe them, LOL It is grueling, like I swear my eyeballs and fingernails sweat!!! I think it will do something positive if I stay at it long enough!!! If I don't float away first, LOL

amber there is no way a calculator can tell you what you burned doing any exercise.. Im sure your buring cals but dont put too much into how much.

[kmcentire]

Hey Twyla....

I am not really sure how to measure the progress that I have made since I started training. I have only really been training for a short time. Maybe a month or so.... I have not measured. I do have some jeans that seem a little looser..

When I started doing low cals in 2010 (~1000 cals/day), I seen the scale move from 211 to 185 from 8/10-2/11. Then I have started doing the insanity videos, some Gilad videos, and walking/jogging. The scale quit moving! I have not seen the scale go below 185. Over time since 2/11 I have tried different things and ended up gaining back to 196. Well, this morning 194.4. But never the less a weight gain of about 10lbs. So, then I decided I would start watching my carb intake. I have PCOS, so I know that lower carb is the way that I am supposed to eat anyway. So, then the opportunity arrised for me to be able to go to the gym and work out. Then I seen how you, Ileen, and Amber were weight training and then I started researching weight training vs. only doing cardio, talking with yall about it and that is when I added weight training to my workouts.

I do carry my weight in my lower body. So, I am an endomorph, thus needing to do more cardio.....Right?

I have tracked my food in My Fitness Pal: it looks like this for M-Th
M 1508 cals, F 54g(32%), C 89g (24%), P 166g (44%)
Tu 1146 cals, F 47g (37%), C 97g (34%), P 82g (29%)
W 1431 cals, F 34g (21%), C 90g (25%), P 193g (53%)
Th 1145 cals, F 28g (23%), C 88g (31%), P 128g (46%)

Monday I was 196.6 and this morning I was 194.4.
Yesterday I don't know what it was, what I had or had not eaten, maybe a little bug coming on, but I was dragging at the gym!!! I need to find me a weight training journal so that I can track all this and figure out if it was something with my eating. They were sold out on netrition went I looked. Maybe a sporting goods store would have them, Academy, etc.

Also, this morning I was not sore at all. I am usually sore the next day. But this is another question that I have. A coworker of mine that took a class or maybe majored in fitness and health in college, IDK, said that I should be doing low weight and high reps. So that is what I did yesterday when I had been doing 3 sets starting out with a lower weight and increase the weight with each set and the number of reps would be lower by the 3rd set. I hope this makes sense. So, what should I be doing? When I search it, it says that one is for toning and one is for building muscle, I think, but I don't really know what the difference is. Isn't toning, building, I'm sorry this is probably a dumb question...

I have the new Oxygen magazine and I can't wait to finish reading it. This is the only magazine that I read it from cover to cover.

Thanks so much for the time and effort you put into answering my questions and offering you 2 cents. They are much more valuable to me than 2 cents though...

Hope you are doing well and have a great weekend!! The quote in Amber's journal was good by the way!!!

[Bejewelme]

T- guess what???? I was 209 yesterday, 205 this morning!!!! WTH???????

I think it may not be the Chantix but rather the hot yoga the sweating and then drinking all that water, I am going to chill about the scale and exercise and get through this no smoking, this has to end and be the priority! I am going to eat like I am cause I know I am eating clean and get through it! I am very proud that I have not had one sugar laden cheat all year, or booze LOL. So if I get through the non smoking with a little extra weight so be it that will come off, but I hope it goes to my butt LOL

Last night confirmed that I want to be able to keep lifting hard, I love it--- that is what gets me the most! I love the little things she has me do that are hard and I have to really push myself! I enjoyed regular yoga last night too at the gym, I love the teacher she is so calm and soothing, it was nice to just stretch and relax after that hard workout with the trainer and it put my head in a better place! I need tinkly music, LOL I know you are into music, I need something soothing like that yoga music, I always forget to ask her what her CD's are. The hot yoga there is no music just the instructor.

Big snow storm and ice coming for the weekend, Tony is taking my keys since I usually cave on Day 3 and go buy smokes, LOL So I said you are going to be driving me to spinning, then to hot yoga, he said fine, I like a chauffeur!!! I am going to read, curl up, cook, do whatever I have to to get through this weekend and make a good plan for next week to stay on track and keep moving I think by Monday most of the urges will pass, and I will feel tons better, I am praying!!!

Have a good weekend, I don't know if you where you are you are expecting snow or not?? Be safe if so!!

I know our southern belles have no snow worries!!! Lucky ducks!!!!

Kristi- you will figure it out hun, look on line there are training logs you can find and print yourself, just stick them in a binder. I will see if I have one here to email you!!!

Another question the ON casein protein- Tony wants to try that at night, how do you guys make your pudding? You know I swear if I eat cottage cheese at night before bed I lose weight the next day, so I might try this too.

[kmcentire]

Originally Posted by Bejewelme

Kristi- you will figure it out hun, look on line there are training logs you can find and print yourself, just stick them in a binder. I will see if I have one here to email you!!!

Another question the ON casein protein- Tony wants to try that at night, how do you guys make your pudding? You know I swear if I eat cottage cheese at night before bed I lose weight the next day, so I might try this too.

Thanks Amber. I know that I will figure it out!! I am enjoying the research and the learning, I guess I miss college a little.....

As for the pudding, I think this is how T said she did it, and if not this is how I do it.. add hot water (I nook mine for 1 minute) and then add it to a scoop of the caesin. Add as much or little as you want. Whatever consistancy you want. I heated a little almond milk and added it to mine the other night, but it didn't taste any different than with water. So, why waste almond milk!!

I will be looking for a journal... Thanks!

[WATCH-ME-SHRINK]

Originally Posted by kmcentire

Hey Twyla....

I am not really sure how to measure the progress that I have made since I started training. I have only really been training for a short time. Maybe a month or so.... I have not measured. I do have some jeans that seem a little looser..


I do carry my weight in my lower body. So, I am an endomorph, thus needing to do more cardio.....Right?

Krist, this is a trial and error choice for you. I have found that when I do more cardio, i.e., at least 4-5 x per week at 30 mins (or 2 of those 20mins of HIIT), I lean down far easier than without cardio. That's ME. You may or may not respond the same as I do. If you're interested in trying more cardio, track your workouts/cardio sessions for two weeks and see how you do.

If you're going to do MORE cardio, I would suggest keeping your lifting toward the heavier end, as opposed to low weight, high volume. The cardio will even it out. You may want to have two days of lifting heavy, and two days of lifting with higher volume and lower weight. This also works very well.

Also, I don't know when you do your cardio, I'm assuming at the same time of the day that you lift, but you may want to do MORNING FASTED cardio, and only say 10-15 mins of cardio POST lifting on days you lift. It's a proven fat burn for me.

Not everyone has the same goals, same body type, etc. Some people put muscle on far easier than others (I'm one of them) and maybe that's not the look you want, for instance, kwim? In other words, some women don't want to look "too muscular," they want a firm, but softer look. So they might wanna do one or two days of heavier lifting, and two days at higher rep lower weight.

I have to be careful that when I begin lifting too heavy, I start bulking and I begin to look like a female body builder type, and that is NOT the look I want. I want a defined/lean but softer, more feminine look instead.

Without knowing you personally, this is something you really do need to try it on for size, experiment with different ways of lifting for a few weeks at a time and judge how your body responds.



I have tracked my food in My Fitness Pal: it looks like this for M-Th
M 1508 cals, F 54g(32%), C 89g (24%), P 166g (44%)
Tu 1146 cals, F 47g (37%), C 97g (34%), P 82g (29%)
W 1431 cals, F 34g (21%), C 90g (25%), P 193g (53%)
Th 1145 cals, F 28g (23%), C 88g (31%), P 128g (46%)

Your numbers look pretty good, but still too low on calories, maybe a little high on carbs, protein definitely too low on Tuesday and Thursday. Keeping fat under 50 g a day is a good way to judge as well when not doing strict keto. So you're good there.

Also, this morning I was not sore at all. I am usually sore the next day.

You won't be sore every day. Doesn't mean you're not working the muscle group or making progress.

I have the new Oxygen magazine and I can't wait to finish reading it. This is the only magazine that I read it from cover to cover.

Ditto.


Hope you are doing well and have a great weekend!! The quote in Amber's journal was good by the way!!!

Thank you ... but giving Lombardi the credit on that one!

[WATCH-ME-SHRINK]

Originally Posted by Bejewelme

T- guess what???? I was 209 yesterday, 205 this morning!!!! WTH???????

Crazy, inexplicable fluctuations, caused by a variety of factors no doubt!

I think it may not be the Chantix but rather the hot yoga the sweating and then drinking all that water, I am going to chill about the scale and exercise and get through this no smoking, this has to end and be the priority! I am going to eat like I am cause I know I am eating clean and get through it! I am very proud that I have not had one sugar laden cheat all year, or booze LOL. So if I get through the non smoking with a little extra weight so be it that will come off, but I hope it goes to my butt LOL

You have the PERFECT mindset. You have a ton of irons in the fire, so to speak, right now. And I agree, quitting smoking should be number one. We want it all and we want it NOW, but if we tackle one mountain at a time, we're likely to have far more lasting results. Look at it this way: Healthwise, if you were to stay the same weight as you are now, eat what you eat, exercise as you do, but gave up the smoking, you'd be MILES HEALTHIER. But if you can't kick the smoking, but continue to chisel away at your weight, how much have you really accomplished? You may look smaller, feel more confident, fit in clothes better, but has it really made that drastic of an impact on your health? No.

Health first. The rest can AND WILL follow, esp knowing YOU.

Last night confirmed that I want to be able to keep lifting hard, I love it---
that is what gets me the most!
I love the little things she has me do that are hard and I have to really push myself!
I enjoyed regular yoga last night too at the gym; I love the teacher...she is so calm and soothing,
it was nice to just stretch and relax after that hard workout with the trainer and it put my head in a better place!
I need tinkly music, LOL
I know you are into music, I need something soothing like that yoga music...

I have JUST the thing for you. I have downloaded in the last couple of months some Ibiza Chillout music, and it is SO RELAXING! I've played that one album a few times while napping and I feel like I was removed to another planet! It's some good stuff...You can listen and decide if you like it or not. Some of the selections include:

Summer Cools Down
Sunset Secrets
Dancing in the Moonlight
About the Ibiza Sunset
Chilling with the Stars
Waiting for the Sun to Rise
Just Follow the Sun
Timeless
Night Rains
Like an Angel
Paradise Beach
Underwater Love

The titles ALONE make ya wanna chill, kwim? I'll be happy to burn a CD for you and send it to you, K?

Big snow storm and ice coming for the weekend, Tony is taking my keys since I usually cave on Day 3 and go buy smokes, LOL So I said you are going to be driving me to spinning, then to hot yoga, he said fine, I like a chauffeur!!! I am going to read, curl up, cook, do whatever I have to to get through this weekend and make a good plan for next week to stay on track and keep moving I think by Monday most of the urges will pass, and I will feel tons better, I am praying!!!

Tony, you da man!

Another question the ON casein protein- Tony wants to try that at night, how do you guys make your pudding? You know I swear if I eat cottage cheese at night before bed I lose weight the next day, so I might try this too.

Kristi has it right. That's how I do it. I nuke my water to get it hot and then add it to a scoop of casein, maybe a bit of stevia or splenda to sweeten it a bit more when I'm wanting SWEET. You just keep adding water and stirring till you get the right consistency that suits you. Casein protein is FAR thicker than whey, so you have to add more water to it to get the fluffy pudding texture; the same amount of water added to whey would only give you a runny mess.

[Bejewelme]

T- I would love the CD!! I will see if I can find them tonight on line, I need CD's everywhere, home, wrok, car, LOL!! I love that yoga music, it is very relaxing even if you close your eyes a few minutes, and breathe it really helps!!!

Thanks for the pudding recipe, now he will know what to do and indeed the smoking is by far the biggest health risk, I remember being over 300 pounds and the doctor saying quitting smoking is more important to your health than the weight loss, so it will be a thing of the past soon!! Then I can work on repairing the damage I did all those years! At least everyday not smoking brings vast improvements!

[WATCH-ME-SHRINK]

Originally Posted by Bejewelme

T- I would love the CD!! .....I need CD's everywhere, home, wrok, car, LOL!! I love that yoga music, it is very relaxing even if you close your eyes a few minutes, and breathe it really helps!!!

Thanks for the pudding recipe...

It's a done deal. In the mail this afternoon.


And...you're welcome.

Have a good weekend.

(PS - Yep, I love that trashy junk food! But I've given up that addiction
for the most part, thankfully. Still tempted? Uh, yeah!
Be thankful it doesn't flip your switch!)

[Bejewelme]

T- well that is only one thing that doesn't flip my switch!!! LOL There are plenty of others, LOL Thank you for the cd I will love it!!!!

[WATCH-ME-SHRINK]

[kmcentire]

Good Morning Twyla...hope you had a great weekend!!!

More questions.... concerning cardio...I try to work out 5x's/week and maybe on Saturday if I am able, but generally I plan on 5 x's. I am doing MWF for strength training and T and Th for cardio. So, you suggest that I do 10-15mins of cardio after the 3 days I lift and cardio only on T and Th for 30 mins or so...? I might could try the fasted cardio on Saturdays. Is this just what it sounds like, cardio on an empty stomach......??? I go to the gym after work through the week because the gym is in the town where I work. I go to work at 6 am, so I don't work out before I go to work.

Thanks again!!