Keeping It Lit

[kmcentire]

Sounds GREAT Twyla!!!!! Thanks so much!!!

[WATCH-ME-SHRINK]

Originally Posted by kmcentire

Good Morning Twyla...Well I was able to do a little with my hands Monday at the gym.

I did some lunges, squats, and step ups holding...HOLDING a 7.5lb weight in each hand. I know that doesn't sound like much, but it's huge for me since I was not able to do this for ~2months!!! I have truly missed going to the gym. I have been going off and on since breaking my finger, but not faithfully like had been doing.

I do have a question, I know that you get tired of questions, but I know that you know because you have done your home work. I am 195+/- and I know that I need to loss weight. My questions is, can you lose weight and gain muscle at the same time? A trainer at the gym told me that you could, but...it would be some work and dedication. He told me to do about 150g protein, 100g carbs, and 50g of fat...? He said to eat the carbs early. He asked me what I was looking for. I told him that I am NOT focused on a number on the scale...flat stomach, non jiggly inner thighs, ripped arms (or Twyla arms, but he doesn't know you....) and just to look good is what I want. THanks so much for all of your help, encouragement, and knowledge!!!

Congratulations on your son's accomplishments!! I know that you are so proud. My daughter is playing softball and was actually able to hit the ball and make it to 1st base Monday night and you would have thought that she had just signed a contract for millions of dollars... She has never played or ever been exposed to ball....

Hope you have a great day and thanks again!!!

Okay. (Whew, as a side note, the boards ... are they REALLY slow today or what?)

I'm not gonna proof my response because I'm short on time, so overlook mistakes/typos!

Kristin, first, about the lunges, squats, etc., with the 7 lb DB, yes, that is GREAT. No scoffing from me. You will reach a point eventually where after doing 15 reps with a 7 lb DB that you are hardly winded, and you will know that you should probably increase your weight at that time. Everyone has a starting point, and as we grow stronger, we accommodate. So BRAVO for you!

My answer to your Q: Yes and no. Technically you have to be in a calorie surplus, eating more than your body is burning, to actually build/gain significant muscle mass. (Bulking) But you would also have to be lifting very heavy and very frequently.

However, I believe that it is possible to build/maintain lean body mass while trying to burn fat. I have experienced this at least twice, the first time being when I learned to overcome my fear of very low carb diets and began testing waters with the BFFM program (Burn the Fat, Feed the Muscle). Right after that was when I met my good friend Btinc and he was able to teach me valuable, valuable information, patiently "holding my hand" as I gained insight and knowledge from him. I was able to increase my lean body mass and burn fat, the result being losing inches and recomping my body, smaller clothes sizes. I didn’t see a huge difference on the scale. In fact there were times when I’d go WEEKS with no changes on the scale, despite strict focus to diet and disciplined, frequent workouts (combining weight training AND cardio), but I lost inches, which is TOTALLY MORE IMPORTANT than a number on the scalel, as you yourself have apparently discovered for yourself.

I experienced the same thing when I was trying to BUILD for my competition. I needed to build my back and upper abs, but I also needed to strip fat in other places, mainly thighs and glutes. So with a careful diet, cardio and targeted lifting, I was able to both build and burn in that 12-week period. Changed my body remarkably, yet only lost about 10-12 lbs total in that 12-week period.

Your meal plan looks pretty good with this personal caveat –- I’m not a nutritionist nor a trainer, just speaking from experience. On days that you are not weight training, I would keep your carbs low, say 50 or below, and if you get hungry up your protein first, fat second. On days you lift, the 100 carbs is fine.

Weight training burns the most body fat after the workout. Cardio training burns the most fat during the workout. The real fat burning value in weight training is the increased metabolic rate after the workout. Building more lean mass increases your metabolic rate. So you will be burning fat by combining both forms of training.

As for what you’re ‘after’ in terms of the look you want, you would have to work much harder at getting “ripped arms” as you put it, and that would require more frequent training and with more focus on strategic splits throughout the week. For now, I’d just keep your workouts to full body workouts on days you lift, working a little of both upper and body each workout. Then at some point you may decide to switch to splits if you’re after more definition or growth.

So keeping your reps in the 8-12 range is the most efficient way to build lean mass. On days you do not lift, you can go ahead and do cardio if you have the time and that will help to enhance the fat burning over the course of the week, and in fact, is good for people who have stubborn body fat and need that extra fat burning edge. I've found both early morning fasted cardio as well as 20-minute HIIT cardio to be helpful in that regard. (Never do HIIT fasted)

I hope this helped to answer your questions. Again, not an authority, but I do have personal experience and I'm sharing that empirical knowledge and insight.

Keep me posted on your progress as you work your way back to being active again after your setback. I know you're excited. I am happy for you and look forward to hearing about your journey.

[WATCH-ME-SHRINK]

Originally Posted by Bejewelme

You know my friend she did the Beverly International show in KY last month, I think she finished in the top 3, not bad for a 54 year old she is looking fierce I am so proud of her!!!

Awesome! Good for her!
I'd love to talk to her sometime.
I have great respect for older women willing to put
in the time,
hard work and discipline to achieve like goals.

[WATCH-ME-SHRINK]

Originally Posted by kmcentire

Congratulations on your son's accomplishments!! I know that you are so proud. My daughter is playing softball and was actually able to hit the ball and make it to 1st base Monday night and you would have thought that she had just signed a contract for millions of dollars... She has never played or ever been exposed to ball....

Sorry, Kristi, didn't have time yesterday to fully comment on your post. Swamped all day. But thank you; yes, very proud.

Your daughter's spotlight moment is remarkable too. It's those moments that drive them and uplift their confidence to become all that they're
meant to be.

[Bejewelme]

T- yeah I agree that BFFM man I didn't lose much weight but I sure lost inches and that was when I was really running too, so that is why I still think that is a good plan for sure! I don't know what kind of plan I am on now, trying to watch fat and carbs and just eat healthy basically, I feel good and am sort of maintaining and that is OK with me. That scale makes me crazy I think I am always going to be a bigger girl and as long as I can keep lifting and firm up stuff I am going to be OK with things. I have to remember where I came from.

[kmcentire]

Thanks so much for taking the time to share your knowledge! Before my finger incident, I was using 12.5 lb weights to do these exercises, but since this was the first time in a few months that I had held a weight in my hand, I started out low. It may take a little while to work back up to that or it may not!!

The number on the scale is really not that important to me. Losing inches, toning, smaller clothes sizes, no muffin top, non-jiggly inner thighs, a tight body all over, and the confidence that strength training gives me is what I want. I was going so good until my little set back, but I am almost over that....

I know diet is so important and I need to work on this area a good bit. Lack of planning is one of my biggest problems. The 50-100g of carbs need to be good carbs, right? Sweet pot, brown rice, fruits,.....

Thanks again Twyla. Every time you offer a word of encouragement, a piece of advice, and your wealth of knowledge about diet and exercise, I know that God is putting another STAR in your crown. I know that these are just words, but I am so thankful to have someone like you that is so willing to help me on this journey.....

Hope you have a great day!!!

[h82bl8]

THANKS TWYLA FOR ALWAYS BEING THERE FOR US!!

[WATCH-ME-SHRINK]

You guys are welcome. More than glad to help.

This is GOOFY .... my cursor is not showing up on LCF board. Why? I'm too anal about typing and words and such to deal with this right now. I'll post later when this snafu is fixed.

(This is only applicable when trying to type a response on a post perhaps...not sure...whatever.)

[WATCH-ME-SHRINK]

Originally Posted by WATCH-ME-SHRINK

You guys are welcome. More than glad to help.

This is GOOFY .... my cursor is not showing up on LCF board. Why? I'm too anal about typing and words and such to deal with this right now. I'll post later when this snafu is fixed.

(This is only applicable when trying to type a response on a post perhaps...not sure...whatever.)

Okay. Just discovered it happened also when trying to reply on another message board, so it's not LCF, it's my browser, WINDOWS EXPLORER. Surprise, surprise.

That browser is more trouble than it's worth! Rant, rant, rant.

So I switched to Google and life is good again.

I've been incredibly busy for the last week+ -- no time to post to my journal, very little time to breathe. We were trying a murder trial and it finally finished up yesterday. Trying to do that AND juggle our regular docket while on breaks, lunch recess, etc. Fun.

Very exhausted over the weekend. When I'm really tired or really depressed, those are two HUGE triggers for me to feed myself crap. Self-destructive behavior indeed. Don't even want to think on that anymore. Ate really bad on Friday, and I've been rectifying my wrongs ever since.

Tracked yesterday to get myself good, clean and accountable, and the numbers, my aim, was med cals low carbs. I'll commit to tracking for the next two weeks minimum. 1600 cals, 55 carbs. I will up cals about 250-300 today since it's gonna be a weights/gym day (hopefully), then back it down to the 1500-1600 range the rest of the week, and try to get in one day of 1400 or below cals, VLC.

Playing "Catch Me If You Can" with my metabolism.

A friend let me borrow a book, which I began reading on Friday. Even when I'm very busy, I find that reading, if only for 10 mins, is an outlet/escape for me. When I began reading it, I thought -- wth, this is so depressing! I don't need this RIGHT NOW of all times.

I'm glad I kept reading and hung in there. I'm LOVING this book. Good things comes to those who wait. The back cover mentions that it's destined to become a classic. Wouldn't surprise me.

The Traveler's Gift: Seven Decisions that Determine Personal Success


Time for cardio.

[Bejewelme]

T- how was Mother's Day? Did you have a good day on Sunday?

I will have to check out that book, now I have so many that are piling up I am trying to be productive in the job search all day and not watch TV or lay around or anything, LOL I keep moving!

So I wanted to tell you I got some of Tosca Reno's books out from the library, the Eat Clean ones, pretty good, I was all determined to do that plan on Monday but then I said no forget it I will do low carb, so I am back to LC LOL I can feel it when I lift which I hate- I cannot lift what I normally do or as many reps, but I gotta get under 200 pounds again, had a bad weekend too of just plain bad eating, it was Mothers Day x 3 all weekend, LOL So back at it! Ughghg!

She references a soup, 6-leeks, 1-onion and 6garlic cloves, and 6 c water all boiled and then pureed in the food processor, no salt or anything, it is pretty tasty and it is suppose to help clean you out, so I figure that is good veggies for low carb too so I am eating that.

Anyways hope you have a good week!!!

[Bronwyn]

Good Morning, Twyla!

Whew -- sounds like you've been quite busy indeed! Sometimes you just have to give in to the tempations of life, just to prove that you can bounce back and pick up where you left off. I think it's applicable to food as much as it is for the rest of life.

Have a great week!

[h82bl8]

Hope you had a fabulous Mother's Day.
Bejewel me - I have about 5 or 6 of Tosca's books and I still go back to lc!! When I start her plan I feel so hungry, tired and bloated even if it's the "right carbs." So I get some of her recipes and turn them lc.

[WATCH-ME-SHRINK]

Hey, you guys.

Thanks...yes, I did have a great Mother's Day. I was surpised with a new Kindle! Yay me! Very exciting. That and pampered with dinner and flowers and R&R all day Sunday.

I'm still slammed at work all this week. No time to post or dabble around the internet now and then, as I'd like.

But not complaining. It pays the bills.

Gotta run. My "checklist" continues to grow. I think they call that two steps forward, three steps back? We've all been there.

Hoping to make time for the gym tonight. Haven't been there nearly as much these past 7+ days as I'd like. Trying to get in cardio most every morning (sometimes p.m. too) at least.

Until the next time...y'all keep workin' your programs and gettin' the job done. Hopefully I'll be able to catch up wit-cha soon.

[WATCH-ME-SHRINK]

Originally Posted by Bejewelme

So I wanted to tell you I got some of Tosca Reno's books out from the library, the Eat Clean ones, pretty good, I was all determined to do that plan on Monday but then I said no forget it I will do low carb, so I am back to LC LOL I can feel it when I lift which I hate- I cannot lift what I normally do or as many reps, but I gotta get under 200 pounds again, had a bad weekend too of just plain bad eating, it was Mothers Day x 3 all weekend, LOL So back at it! Ughghg!

She references a soup, 6-leeks, 1-onion and 6garlic cloves, and 6 c water all boiled and then pureed in the food processor, no salt or anything, it is pretty tasty and it is suppose to help clean you out, so I figure that is good veggies for low carb too so I am eating that.

Amber, I apologize for not addressing this the last time I posted. I was in a huge hurry that morning and didn't have the time.

About Tosca's books and eat clean approach, IMO, as I've said many times before, there is no set in stone cookie-cutter approach for people, whether it's training styles or diet. Everyone has a unique body type and metabolism. We all respond to insulin differently. We all gain muscle at different rates and in different places. There are just so many factors to consider.

I feel that her approach is a good "starting place" for people who have been eating poorly and without thought, who are basically clueless about nutrition and how it works for and against us in getting fit. It's merely a template IMO. From there, we learn through trial and error what works and what does not.

I too believe that her style overall pushes too many carbs. Good carbs, yes, but the amount of carbs, as we all know, has an effect on us regardless of whether they're complex and wholesome carbs or not. You really do have to find out what numbers work best with your own body. And the only way to effectively do that is to track your numbers and experiment over a course of weeks or months.

That soup you made sounds interesting. I like soup, but I forget to make it. I find that it is filling. As for the cleansing power of it, I can see how that would work. I've been drinking a cocktail of acai berry, green tea, and a squeeze of lemon juice for a cleansing regimen. Tastes really good too.

I know that you're struggling with keeping carbs as low as you can because of not being able to lift as intensively as you'd like. That time will come. I salute you for taking the effort to be diligent with this whole process as you move through the healing journey.

[WATCH-ME-SHRINK]

It is no fun being a woman sometimes.

I've been struggling with getting my appetite in check for the last couple of weeks, and WONDERING why I've been struggling so. I go through a mental checklist and ask: was it this? is it that? could it be because ______, etc.

I now know. I've been visited by TOM twice in the last two weeks, and all of the accompanying side effects and aftermath. The writing was all over the frikkin wall. How could I have missed THAT. At least there's a reason. Something to blame it on.

Normally I would be beating myself up over having offered that approach: SOMETHING OR SOMEONE TO BLAME IT ON. The buck stops here. End of discussion. It's my choice to eat crap or not eat crap. No one holds me down and forces that stuff in my mouth.

HOWEVER. There is no force as mighty as Mother Nature when she comes to visit a woman each month. That truly is the exception to "the buck stops here" theory. Women morph into another form of life at that time, often unrecognizable by those around us, leaving them to run for their lives from our wrath and all the destruction it brings.

Unfortunately, we can't run from ourselves. It's a fight till the end with the enemy. Every damn month.

And in my case: Twice a month.

Where is justice?

It being only one month away from when I leave for the beach, a time when I was hoping to be closer to my ideal body comp range. This timing stinks. What to do now...I don't eat less, change up my diet and sacrifice nutrition, or spend double or triple time in the gym. I will stick to my plan. Get as much rest as I can. Put in my training and cardio time as usual. And hopefully this too shall pass.

I am bigger than all of this. I am woman. I am healthy. I am strong. I am committed. I get up when knocked down. I am relentless. I will not be daunted, neither in mind or in body. I've learned to kick road blocks out of the way.

Onward.

[Bejewelme]

T- That sucks about the periods but it seems that has plagued you for some time. I am sure you look great and will be totally fabulous in Marco. Think of it this way you will look way better in a bikini than 99.9% of people!!! Yeah the Eat Clean cookbook had way too many carbs for sure!!! Finding that right balance stinks, I am eating low carb this week and I can feel it when I lift, but I want to get under 200 again, it is like I am destined to be just over and that is not acceptable, moving another 25 pounds is going to be frustrating.

Chin up, you are amazing!! What is a pound or two really? I know it bugs us, but really no one else sees it!

Yes the soup was good and I like it cold for summer and it keeps the vampires away for sure!! LOL

[kmcentire]

Originally Posted by WATCH-ME-SHRINK

As for the cleansing power of it, I can see how that would work. I've been drinking a cocktail of acai berry, green tea, and a squeeze of lemon juice for a cleansing regimen. Tastes really good too.

Twyla...where do you get the acai berry? I desperately need something that I could do daily that would help in this area.

Sorry about the TOM....it really is the pits!! It seems that the older I get, my TOM is getting more severe!!! I hate this!!! Before I had my daughter, I would go months without a TOM due to PCOS, but after her, I have been faithful EVERY month!!! And it hangs around, 7-10 days!!! What is up with that!!!!

Hope you have a great day!!! You are so inspirational and I know that you will be rocking at Marco!!!! Stop by GA on your way through.....

[h82bl8]

Good morning Twyla!!

I was that way with TOM too. The dr.had put me on depo provera so that I would no longer have TOM. I was on that for 5-6 yrs, it stopped working and I was getting TOM just like you twice a month and each time for 7-10 days. I was also going to the restroom every 45 MINUTES!! A hysterctomy followed. All I can say is that I had had enough, the dr. performed a partial hysterctomy and I have never been happier!!

[WATCH-ME-SHRINK]

Amber, you're right. A few lbs won't make a big difference to OTHERS. Within 10 lbs of goal weight, a few lbs can make a big difference in the way our clothes fit. It's why I have have different sizes hanging in my closet.

I just read where you're going for a job interview soon that looks promising. I wish you well with that and the interview process. They can definitely be nerve-shattering. But don't let em see that. Practice repose like crazy before the interview, control, reserve, and most importantly self-confidence, and it will govern you and reward you.

Kristi, I get the acai berry from Netrition. I'm almost out. Gotta order more. I would LOVE stopping in GA to say hello to you; what a treat! I'll have my son and his friend in the car, chomping to get there already...doubt that's gonna happen.

h82b, sounds like you have so paid your dues with the whole TOM thing.
We BOTH HAVE HAD ENOUGHT, HUH? You're so lucky to be over it now.

---------------

I slept in this morning to give my body some extra rest. Hope it pays off.

[Bejewelme]

T- rest up and I hope you have a good weekend!!!

[h82bl8]

Have a GREAT WEEKEND Twyla- I'm sure the rest will pay off.

[kelley17]

Hey T - I can't agree more with all the ladies on the board - you are amazing and we are so lucky to have you. Was busy with illness and my job - we lost 2 people so I was doing the work of 3 for the last month!
Finally hired someone and slowly getting some of my time and breath back.

Got a good workout in today and know I will feel it late tomorrow. Hugs to you Kelley

[inatic]

Hi T! just poppin in to say hey I was getting twice a month TOMs too. Progesterone controls that.. Its an imbalance of Estrogen to progesterone (normally not enough of it at this time in our lives. Most call it estrogen dominance but in reality, its a progesterone deficiency.

Kristie, im out school so we can try and get something together..

Me, Im just doin, what im doing. Cals are high (body wt x 17!) and handling them pretty well iggie: might take it down just a wee bit for bathing suit time but im over all happy/pleased to be maintaining around here...

My coach plopped a picture vid of my back if anyone follows that page..

[kmcentire]

Sounds good Ileen!! I was wondering where you have been.... I can't wait!!

[WATCH-ME-SHRINK]

I cannot believe I just spent several minutes typing a MEANINGFUL post and for some reason it is GONE...

I did it again (h82bl8)! I didn't SAVE my post before "leaving the page," and now it's gone. And I have a ton of work to do.

Hello, everyone -- Ileen, Kelley, Kristi, h82bl8, and Amber. I will try to catch up later today when I'm falling alseep and desperately need a break/distraction (usually hits mid afternoon).

Until then, I really do need to get at this mountain of work in front of me.

My word of the day:

[Bejewelme]

Aww T----- I hate that!!!!

[h82bl8]

I HATE when that happens. Hope today is better!!

[WATCH-ME-SHRINK]

Time to catch up here a bit.

Crazy busy day. Again. Just no time anymore, it seems.

I've scrapped and fought my way through a few days of hormone hell, today being the first day I feel semi-normal again. Ugh.

Hey, Ileen. I will need to consult with my doc -- I have an upcoming appt very soon -- about my options on controlling some of this "evil." Glad to hear you're doing well, busy buildin' it, and enjoying those extra yummy calories. I'll need to get over there and check out those pics that Erik has posted for you.

Kelley, girl, it's so good to see you back here again. I KNOW FOR A FACT that you've had your share of hurdles and "life" to deal with. Good girl for getting back on your feet when you get knocked down. You know I'm always ALWAYS ALWAYS here for you, and you know how to get me even when I'm awol.

Kristi, H2, and Amber, I trust you guys are having a good week so far...?

I overslept this morning -- even though I THOUGHT SURE I set my alarm -- since my alarm didn't sound. I was only able to get in about 12 mins of quick cardio on my elliptical. There are times when cardio is what I want most, and now is one of those times. I was sitting at a stoplight on my way in to work, and I glanced over at a woman runner, that characteristic glow and bounce in her step as she appeared to be jammin/movin/burnin to her tunes, and I became GREEN with envy. I wanted to do a U-turn RIGHT then and play hookie for the day, and accommodate that ants-in-my-pants urge to exorcise the pissiness out of me and reclaim that runner's high feeling.

But I honored my priorities and tackled the mountain of work in front of me.

I also have to get a grip on my hormone swings and get busy, dig a little deeper and find the willpower necessary to stick to a cleaner diet to be as “ready” as I want to be for vacation mid June.

This is my “waka waka moment.”
No turning back. Just deal with it and get the job done, T.

You're a good soldier
Choosing your battles
Pick yourself up
And dust yourself off
Get back in the saddle

You're on the front line
Everyone's watching
You know it's serious
We are getting closer
This isn't over

The pressure is on
You feel it
But you got it all
Believe it

When you fall get up, oh oh
If you fall get up, eh eh…

Shut up.
Quit whining.
Eat right; eat clean!
Get off your butt.
And TRAIN!

[kelley17]

Hey T! It is so good to be back. For the past day and 1/2 I've been so sore and gingerly walking around - it takes a bit for me to get up and going! Oh does it hurt so good! Despite the fact that I just stretching was killing me I stuck with my workout and got through it!

As always thanks for you support, and positive attitude. Hugs to you! Kelley

[WATCH-ME-SHRINK]

Originally Posted by kelley17

Hey T! It is so good to be back. For the past day and 1/2 I've been so sore and gingerly walking around - it takes a bit for me to get up and going! Oh does it hurt so good! Despite the fact that I just stretching was killing me I stuck with my workout and got through it!

As always thanks for you support, and positive attitude. Hugs to you! Kelley

Yes, we love it, don't we?
HURTS SO GOOD.