TINAs nutrition and training log

[tina722]

I've been dieting with my boyfriend while he dieted down for a competition and lost around 6-7lbs. He is finished dieting, but I'd still like to lose another 7-8lbs. It's a little bit harder now that he is eating normally (or at least more normally) again...

Current weight: 136lb
Calories: 1500-1600
approx. breakdown 140p/160c/35f (I prioritize hitting calories and protein amounts and don't worry too much about the rest)

I usually eat around maintence one day a week. ~2000cals Something new that I'll be trying: every 4 weeks have 2-3 days more relaxed. I plan to do 3 rounds of 4 weeks. This should definetly get me under 130 and hopefully will get me close to ~127.

These fats are on the lower side (35g). When I started out my breakdown was closer to 150p/110c/50f, but I'm currently enjoying this macro breakdown much more.

I lift 4 days a week: upper/lower/upper/fullbody and do cardio when I can. Usually 4x/week also.

My weight loss has been SLOOOOW, I was actually pretty shocked/frustrated at times. It's taken me 14weeks to lose the 6-7lbs. BUT on the other side, it has been pretty easy, I haven't felt too restricted, and I'm getting stronger. So, patience is key here.

I'll use this log for tracking macros, weight and nutrition related thoughts. I'm work in a lab (graduate student) and use a mouse model of diet-induced obesity. Nutrition is my work and my hobby! I'll probably also log training days or lifts that I'm really happy with.

[tina722]

More background...

I have been intermittant fasting since February and started dieting in April. My feeding period is usually 11-8pm ish and have been enjoying this style of eating A LOT. I train fasted in the morning, but have been doing this for nearly a year, so it wasn't an issue with IFing.

Posting of the last few days because I'm a nerd. 18 days left in this 4 week round!

Tuesday, July 19
Weigh in: 135.6
macros: 150p/150p/35f (1490)

Lifting: Upper
BB bench: 95x5, 125x1,1,1, 100x3x5 (Too excited about this!)
Weighted dips, pullups, handstand pushups, pushdowns/pulldowns



Wednesday, July 20

Weigh in: 135.8
Macros: 153p/183c/35f (1630)

Lifting Highlights (Lower)
Zercher squats: 95x6, 115x5, 125x3,3,3 95x10
Straight Leg DL: 215x5 (Too heavy), 195x5,5,5
Leg extensions, DB squats, prowler pushes

cardio: 2 mile jog, 1 mile walk

Thursday, July 21

Weigh in: 136.0
Macros: 140p/160c/35f (1515)

REST DAY

[tina722]

Friday July 22

Weight: 134.8 (after cardio, no weigh-in prior to)
Macros: 2000 cals. no strict counting

cardio this morning: Spin class - this is HARD!

Random Thought

In research, the typical 'high fat' diet used in mouse models is actually a 60% lard fat diet. 60% I wonder if these mice are going into ketosis. The different contributions of macros (carbs - specifically sugars, fat, protein) or fat type is not well understood. In the end, a calorie IS a calorie and if your only readout is body-weight, it doesn't matter what the breakdown is. But my research is diet-induced adipose tissue inflammation. I struggle with intrepreting data from different labs that use different diets, time frames.... ugh.

60% lard fat. Even after 4 years I wonder HOW they eat the diet. It looks/smells nasty. Not like eating fried chicken or something.

[CathyVee]

Extremely jealous of your strength! It is addicting, isn't it?

Regarding the lard, I don't know how they eat that stuff. My dad used to make these homemade beef patties (can't call them hamburgers because they weren't on buns) and he would fry them in lard. They did taste good but there was ground beef involved. I haven't had any lard in a while (at least that I know of) but it looks pretty bland and tasteless.

[tina722]

Extremely jealous of your strength! It is addicting, isn't it?

Regarding the lard, I don't know how they eat that stuff. My dad used to make these homemade beef patties (can't call them hamburgers because they weren't on buns) and he would fry them in lard. They did taste good but there was ground beef involved. I haven't had any lard in a while (at least that I know of) but it looks pretty bland and tasteless.

Thanks! And no kidding, I love seeing the numbers go up.

fried beef patties - that does sound good!

[tina722]

Saturday July 23

No weigh in
Macros: 150p/200c/45f
Have been eating too much...drank more than I expecte to Friday night, and while it was tons of fun, it's been hard to get back to the diet plan. I can't handle drinking like I used to, recovering is too hard!

Lifted at a metroflex gym today - I love the different variety of equipment that they have. I'll be getting a membership here, so i expect to be here more often. This means I'll be able to do yolk walks, farmers, sled drags, tire flips... these movements burn a ton of calories and help with building mass. They are also a lot more fun than the typical gym - I feel like a kid in a playground!

Lifts:
Safety bar squats
Deadlifts
Weighted pullups
GHRs

Sunday July 24
no weigh in
Macros: 140p/135c/ 50f
Eating was better today, had some trouble getting protein in for some reason.

Cardio: 1.5mile run, 2mile walk

Monday July 25
Weight: 136.2
Macros: 140p/160c/35f
Going to hit it spot on today!

Full-body training this week with my boyfriend.
Front squats: up to 135 for doubles - PR!
Handstand pushups, weighted pullups, leg extensions, DB bench, upright rows
I'm not sure if I like the full-body workouts. It'll be an okay change for the week, but I really enjoy the upper/lower split.

Also planning to jog this evening. 2 miles hopefully.

[tina722]

Tuesday July 26

weigh in: 136.4 water weight takes forever to leave
Macros to hit today: 140p/160c/35f 15 days until downtime

I was HUNGRY this morning. Once I start drinking something it tends to 'mostly' go away, but this is going to be a long morning. Looking forward to first meal!

Good training session, tired and it was hard to get started. CG bench is a new excercise. I enjoyed them and will be doing them once a week. Weighted dips felt much easier and was able to get a few more reps. Day off tomorrow and I really need it.

Training:
Straight leg DL: 195x5,5,5,4
Lateral Raises: 17.5x8,6,6
Front Raises: 35lb plate x 8,6,8
underhand bent over row: 95x8, 105x10,10
CG BB bench: 65x8, 85x3, 75x5,5
Dips: 8,7 then +15lbs 6,5

Cardio: 2 mile jog, 1 mile walk

[tina722]

Wednesday July 27

no weigh in
macros: hoping for around 160p/140c/35f but going out for dinner tonight and not too sure what i'll be eating. My biggest challenge is avoiding the desserts.

no training today - thankfully! I did lots of stretching this morning, it took forever to get some sort of mobility into my hips and shoulders. Already looking forward to training tomorrow.

Edited: 12 days until end of this cycle!

[tina722]

Thursday July 28


yesterdays macros were a little high: 160p/170c/40f but not too bad. I avoided the dessert and got turkish coffee. Delish!

today
no weigh in
macros: 140p/150c/40f

Training:
Zercher squats: 115x5,5,5
Kneeling Squats: 225x6,8,8
Split squats: 35s x 8,8,8 (each leg)
Chins: 6,8,7
Handstand pushups/holds - might be able to do freestanding handstands within the month! these are getting much easier
Prowlers sprintsx4

Training went really well today. I was extremely hungry from the moment I started eating though. Since noon I feel like all I've done is eat. The only reason I haven't gone over my limits is because I fell asleep for a few hours - totally exhausted. Exhausted and hungry to the point that I was going to throw my dieting out - start eating more. Stop doing cardio. The nap really helped and I think I'll wait until tomorrow to make any decisions. I'm not sure why I was feeling like this, I don't think I'm overtrained or overdieting, hopefully it's just a one time thing.

[tina722]

^^ ended up with dessert after posting yesterday: 140p/175c/50f

no weigh in today
macro goal: 140p/140c/40f Also will get more consistent at taking my omegas and multi, which I don't add in to macro counts.

spin class today. Feeling GOOD now, no sign of exhaustion, although pretty severe soreness from prowlers yesterday. I'll be training at the metroflex gym tomorrow!!

10 more days until this cycle ends! I'll keep macros close to this, be consistent with omegas and just enjoy the diet relaxation when it comes. 10 days is not long and will be over before I know it.

[MisSarahC]

Hey Tina! Good lord woman YOU ARE STRONG! Super jelly of your SLDLs!! I just recently found out I was doing them wrong so I'm back to lower weight =T I need to check out these Zercher and kneeling squats you are doing. Never heard of them. Anyway, keep working hard girl! SUBBED!

[tina722]

^^^ Hey Sarah! Thanks for stopping in. I use Zercher's and Kneeling squats because I have lower back arthritis and weak lower abs. they are great for working on glute activation and core strength. I'm hoping to build up back squats this winter.

In other news.

I’m really struggling with my eating, and I’m being really indecisive as to what is the best plan to pursue. I don’t want to diet during the week only to get drunk and blow it away on the weekend (yes. drank AGAIN). I think, for now, I’ll take it one day at a time. There are tons of social events coming up and I've been doing pretty poorly at making my food/drink choices. I don't like only halfway doing something. if I'm going to diet, I want to be hitting my plan at least 80% of the time.

Training has been going well, and I think the change in excercises and cardio increases helped make me more tired which started the off-plan eating last week. The drinking is just dumb, no matter how fun it seems.

Training:
Trained at metroflex on Saturday. I love this gym.
Safety bar squats: 115x5,5, 125x3,3,3,3,3
Some pullups…
Deadlifts: 215x5, 225x2 piece of cake, I tend to stay away from conventional DL because of lower back arthritis, but these felt amazing. Definetly one of my favorite lifts.
FARMERS: another favorite lift. ~135 in each hand. Could only get two trips done though, will try for 3 next time.
Tire flips: and another favorite. Did 4 rounds with approx. 450lb tire. Did I mention that I love this gym?

Sunday. Sat on the couch with the boyfriend for most of the day. No I’m not joking. We were exhausted and sore. But we did manage to watch two great movies which I highly recommend. “The Usual Suspects” and “trade”

Monday AM: Upper training
Pullups: 4x5
Standing BB press: up to 70x5,6,4,3
BB bench: 95x4,5, 65x15,15 (crazy hard…)
Handstand holds
Cable flys/T bar row

cardio to be done this evening!

Nutrition:
Completely off plan. But I did take the multis and omegas. Today’s goal (and on target to reach) is 140p/140c/40f (1480cals).

[tina722]

Tuesday, August 2, 2011

Feeling much better. 137 this morning.

Training:
SLDL: 145x8, 215x5,4, 195x6, 145x8
Zerchers: 95x4x8 DB squats/leg extensions
Pulldowns, weighted dips (3 sets – 15lbs), raises (20x5,5,5) side and front,

Back is really feeling fatigued. Going to have to think about a deload week soon. Will probably also rotate SLDL out. or at least move them to 3rd or 4th exercise done. I need to prioritize quads. I feel like front squats and zerchers are pretty ‘hard’ on my back anyways, but I'll be able to go heavier if they are the 1st excercise.

Nutrition:
On plan yesterday. 143/134/43 were the end results. Took omegas and multi.
Today’s goal is 150/150/40. I just want a little more food, woke up hungry and doing yoga tonight.


Random Reading abstracts regarding short term effects of a high saturated fat or high unsaturated fat meal in humans. It seems that UFAs increase thermogenesis, whereas saturated fats don't (within 5hrs of eating), but they found that substrate utilization wasn't different. http://www.ncbi.nlm.nih.gov/pubmed/19010571

My guess is the protein content was different, leading to different thermogenic responses to the meals...

Also, currently reading Alan Aragon's 'Girth Control'. I'm also a subscriber to his literature review. Comparatively the book seems a little out of date - like reading a text book - although the history behind nutrition is interesting.

EDIT. skimmed through the paper also. The macro breakdown of the diets WAS the same for each diet. The authors speculate that different thermogenic responses could be because of different adiposity (of the humans), gastric emptying, PPAR expression or uncoupling expression.

[tina722]

Wednesday, August 3, 2011

Weight: 136.0

Training:
None. 35 min jog/walk.

Nutrition:
149p/135c/45f were the end results yesterday. Took omegas and multi.
goal macros today will be 150/150/40. (1560 calories)

Readings

http://www.ncbi.nlm.nih.gov/pubmed/21659500

Storage of circulating free Fatty Acid in adipose tissue of postabsorptive humans: quantitative measures and implications for body fat distribution.
Koutsari C, Ali AH, Mundi MS, Jensen MD.
Published in Diabetes. August 2011.


Women stored more palmitic acid (iv infused radiolabeled FFA) in both upper and lower subcutaneous fat as compared to men. What about other types of fats - and what about visceral fat? Visceral fat is more closely associated with inflammation and risk for various diseases. I imagine men store more fat there (as compared to women). Men tend to carry more visceral fat.

[MisSarahC]

Hey Tina! I will definitely look into the Zercher's and Kneeling squats. I'm ALLL FOR ANYTHING that activates the glutes

Regarding your alcohol consumption: Since you are doing IF, I am sure you've heard of or been to Martin Berkhan's blog (leangains.com)? He's a seriously knowledgeable dude. He is also a self-proclaimed 'hopeless drunk' who stays SUPER lean all year around. He actually did an article on alchy consumption (http://www.leangains.com/2010/07/tru...nd-muscle.html).

An excerpt from the article:
'There's been an ongoing debate for years whether alcohol calories "count" or not. This debate has been spurred on by the fact that drinkers weigh less than non-drinkers and studies showing accelerated weight loss when fat and carbs are exchanged for an equivalent amount of calories from alcohol. The connection between a lower body weight and moderate alcohol consumption is particularly strong among women.'

I think it might be a worthwhile read for yA especially since you seem to be pretty science savvy Do you have a biological science background?

[tina722]

Hey Tina! I will definitely look into the Zercher's and Kneeling squats. I'm ALLL FOR ANYTHING that activates the glutes Regarding your alcohol consumption: Since you are doing IF, I am sure you've heard of or been to Martin Berkhan's blog (leangains.com)? He's a seriously knowledgeable dude. He is also a self-proclaimed 'hopeless drunk' who stays SUPER lean all year around. He actually did an article on alchy consumption (http://www.leangains.com/2010/07/tru...nd-muscle.html). An excerpt from the article: 'There's been an ongoing debate for years whether alcohol calories "count" or not. This debate has been spurred on by the fact that drinkers weigh less than non-drinkers and studies showing accelerated weight loss when fat and carbs are exchanged for an equivalent amount of calories from alcohol. The connection between a lower body weight and moderate alcohol consumption is particularly strong among women.' I think it might be a worthwhile read for yA especially since you seem to be pretty science savvy Do you have a biological science background?

Have you done hip thrusts or glute-ham raises? These are another two that targets the glutz!


Leangains is one of the blogs I follow, but I haven't read that article in awhile. Refresher course is always good. I agree with with Martin says about drinking and dieting, and I actually follow it about half the time. The nice thing about drinking like this (wine or straight alcohol, don't eat fats/carbs, but eat lots of protein) is that the hangover is better. Something about carbs requiring more water and you feel more dehydrated/hungover when you eat too many. I LIKE to drink and I don't plan on giving it up, maybe just ensure that I can function the day after...


My goal is to eventually follow leangains, but I'm uh.... slowly transitioning, I guess


I'm in a research lab and nutrition as a science has become fanatically interesting to me. Sometimes I feel like all my time is spent reading - when I'm not in the gym of course.


Thursday Aug.4


Training: Back squats: 135x5,6,6, 155x4 Split squats: 40sx6,8,6 Legpress, CG BP 65x8,8,75x6, 65x6, curls, PROWLERSx5!!! And two day count down until metroflex training.


Nutrition: Hit 137/161/47 yesterday. Today's goal 150/160/35.

[MisSarahC]

^I DO DO hip thrusts. I don't know what glute-ham raises are though. Can you please elaborate? Because I also need to train my hams more. They're a little bit underrepresented in comparison to my quads =T

Good to hear you're not giving the alchy. It just sounded like you were kind of beating yourself up about drinking, so I thought it'd help to refer you to that article.

And VERY COOL on working in a research lab! What kinda research are you doing? I have a BS in Molecular & Cellular Bio If all goes well next up is a Masters in Nutrition.

[tina722]

http://www.youtube.com/watch?v=oa6Ai...eature=related this is a good one for a way to do them without a machine.

http://www.youtube.com/watch?v=ne_pPfxb-_8

this is the machine that I use (much easier to do them) - go to the end of the you tube, the guy actually stops talking at some point to show the excercise.

super hard movement, and I don't include them enough.




and yea... thanks... I tend to beat myself up about the drinking, but only because I strive to be a perfectionist and it doesn't work.



I work in an obesity lab - use a mouse model of diet induced obesity. But I study the immunology and inflammation of the adipose tissue. Nutrition/metabolism is a weak area for me (to understand) - more of a hobby. I still don't understand enough.




Masters in Nutrition? That would be cool. You could design diets AND get paid for it. What kind of diet plan are you following now?

[tina722]

Weekend ended up going well, lots of activity/errands including one kick-ass lifting session.


Friday August 5 Macros: 150p/173c/52f (+ glass wine) Saturday, August 6

Trained at METROFLEX! Safety bar squats: 95x8, 115x6, 140x3x2, 95x10
Chinups: (+25lbs) 3x3
DL: 185x5, 215x5, then singles and doubles at 215, working on form

Incline DB Press: 30x15, 35x15, 35x15
FARMERS: 135lb in each hand - 3 trips
SLED Drag: 4 trips

Macros: something like 135p/140c/40f + 1 glass of Maudite + 1 glass of Maredsous #10. YUM!!!

Sunday August 7
Rest Day.
Macros: 130p/135c/63f
Monday August 8
Upper training:
DB shoulder press: 30x10, 35x8,8,
Upright row: 60x6,7,8
Handstand pushups, cable flys, lots of curls...

Goal macros: 130p/160c/ 40f

Reading some interesting papers on metabolism and the different effects of macro breakdown during low calorie dieting. Will report back.

[tina722]

Found something even more exciting.

Downregulation of adipose tissue fatty acid trafficking in obesity. McQuaid et al. Diabetes. 2011.

The authors looked at NEFA levels, fatty acid uptake, and fatty acid metabolism gene expression in lean and obese (but not diabetic) men. The men ate 3 meals in which different fatty acids were labeled. (eg. lauric at breakfast, oleic at lunch and palmitic at dinner). They found the obese men had reduced storage of the fats (subcutaneously), higher levels of NEFAs, and lower levels of fatty acid receptors. They suggest that some sort of inability (genetic? what drives the reduced fatty acid uptake?) promotes ectopic fat storage.

[MisSarahC]

Hey girl! Thanks for the vidZ! Always nice to incorporate new moves into a program to mix things up a bit. That is very cool that you work in an obesity lab. I would love to eventually work with adolescent girls struggling with obesity or weight issues, a huge reason why I'm doing my masters. Although I've never been obese, I was quite the fatty when I was younger so I feel I can somewhat relate to them. I do know, however, I can relate to them when it comes to body image issues.

I'm not on a particular diet per se..except for IF. I used to count calories and macros (followed IIFYM) but it made me neurotic and I started to undereat because I didn't want to input things into my log. So now I just make sure I hit my protein macros & then listen to my body. It's worked so far. If I am no longer seeing the desired results I'll probably start counting again. Even though I really don't want to.

Did you finish reading the macro breakdown in low cal dieting paper yet? Synopsis?

[tina722]

^^^Mostly what you would expect. A high protein diet with some resistance training is superior in retaining lean mass and losing fat mass as compared to (fill in the blank).

There was one paper which said carbohydrates were most filling on low calorie diets, as compared to fats or protein, which kind of shocked me. I thought carbs were supposed to make you hungry. Maybe I should read it more closely.


Sounds like you have a sane method of dieting. I swing back and forth between wanting to know all the details (of my nutrition) and feeling obsessed because I spend more time just thinking about WHAT I eat then actually eating it.

[tina722]

Tuesday August 9
macros were 153p/243c/54f. Ended up getting exhausted in the middle of the day AGAIN. Hit approx. maintainence numbers, perhaps a little under.

Training:
Front squats: 95x5, 115x5,5, 120x5, 95x8
Zechers: 95x3, 105x8,8,8
Leg extensions/DB squats
Pullups: 8,6,5,5
Raises
Dips (PR for unweighted reps)



Wednesday August 10

On track to reach approx. 150p/130c/40f today. No training, except yoga tonight.

[coloBB]

In on this, great log! Considering giving IF'ing another shot, how has it been treating you?

[gobbles23]

I didn't know you had a journal!!! IN

I love IF on my diet days- makes my life much easier!

You're lifts are crazy! I'm excited to follow along with you

[tina722]

In on this, great log! Considering giving IF'ing another shot, how has it been treating you?

I'm 'mostly' loving IF. For all the normal reasons, easier (no prepping breakfast), caffeine affects me more, larger meals...etc I have been somewhat flexible lately - ie. breaking fast as early as 10am to join others for breakfast and eating quite late in the evening. You should give it another shot, especially if dieting.

I see you are in Broomfield? I grew up in Louisville. Graduated from CU-Boulder but am now in Houston of all places. It's definetly not better, I love going home for visits.

I didn't know you had a journal!!! IN

I love IF on my diet days- makes my life much easier!

You're lifts are crazy! I'm excited to follow along with you

Hey Lori!! Glad to have you! I am totally motivated by your lifting/stats.

[coloBB]

Louisville eh'? Thats where I work, I love the town so nice and chill, and just far away enough from Boulder to keep the "Boulderites" away. I might give IF'ing a try, especially when/if I hit a sticking point with my cut.

[tina722]

Louisville eh'? Thats where I work, I love the town so nice and chill, and just far away enough from Boulder to keep the "Boulderites" away. I might give IF'ing a try, especially when/if I hit a sticking point with my cut.

Lol. Boulderites, huh?! Haven't heard that term in awhile - true though. Boulder people are something else.

I'm shocked at how much Lousiville as grown, I went back this summer and hardly recognized it.

Thursday August 11

Yesterdays macros were 152p/136c/26f. Todays goal is 130p/200ishc/30f.

Training:
Back squats: 95x10, 100x7x10, 105x10, 110x10 ( tossing in a 10x10 set)
Split squats: 30sx15,15,15 each leg
Handstand pushups

CG BP: 70x10.10,10
Curls

Deload next week. This week was extremely difficult to train through and it's been a couple months since I've had a down week. I'll train strongman style this weekend and drop intensity and volume next week.









Int J Sports Med. 2006 Aug;27(8):591-8.

Greater muscle damage induced by fast versus slow velocity eccentric exercise.

Chapman D, Newton M, Sacco P, Nosaka K.


Source

School of Exercise, Biomedical and Health Sciences, Edith Cowan University, Joondalup, Western Australia.


Abstract

Debate exists concerning the effect of contraction velocity on muscle damage, and few human studies have yet to address this issue. This study examined whether the velocity of eccentric exercise affected the magnitude of muscle damage. Twelve untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions (SV: 30 degrees . s (-1)) of one arm and a fast velocity exercise (FV: 210 degrees . s (-1)) of the other arm, separated by 14 days. In order to standardise the time under tension (120 s) for the two conditions, the number of muscle actions for SV was 30 and 210 for FV. Criterion measures consisted of maximal voluntary torque for isometric, concentric (4 velocities) and eccentric contractions (2 velocities), range of motion (ROM) and relaxed elbow joint angle (RANG), upper arm circumference, muscle soreness and plasma creatine kinase (CK) activity. Measures were taken before, immediately after, 0.5 hour and 24 - 168 hours (240 hours for CK) after each eccentric exercise protocol, and changes in the measures over time were compared between FV and SV by two-way repeated measures ANOVA. Both protocols resulted in significant decrements in isometric and dynamic torque (p < 0.01), but FV showed significantly (p < 0.05) greater reductions over time ( approximately 55 %) and a slower recovery compared to SV ( approximately 30 %). Significantly (p < 0.05) larger decreases in, and delayed recovery of, ROM and RANG were evident after FV compared to SV. FV had significantly (p < 0.05) larger increases in upper arm circumference and soreness compared to SV, and peak plasma CK activity was 4.5-fold greater (p < 0.05) following FV than SV. These results suggest that, for the same time under tension, fast velocity eccentric exercise causes greater muscle damage than slow velocity exercise in untrained subjects.


Looking for this paper. Makes me laugh, because I find going slow "easy". I'm an endurance person (background in running, triathlons), explosive movements which require a lot of power are my weak points. I have been working on this by doing speed sets. (70% of 1RM for 5-7 x2-3) I should incorporate more sprints/box jumps etc.

[tina722]

^^^ cardio today: 2mile jog/2 mile walk

[MisSarahC]

GREAT paper! I might start doing fast velocity movements for my left arm while doing slow velocity for my right so that I can even out my gains lol. You just inspired me to go for a jog today. It's been gorgeous out lately~ running outside sounds like a good change of pace