I've done the whole fast and furious thing...only to jump back up to weight gain. I'm over it. I'm lifting, eating well and living life. So that's it. Here's my road to everything that I want in my fitness and appearance...
Been on this since 8/13/12....down 30 lbs....I am currently using Lose It and Weight watchers (old habits die hard). Also, lifting heavy.
So todays plan
HIIT (Bill phillips 2-2-1 on the treadmill)....
Food plan at 1585 137 g protein, 138g carb (mostly veggies and fruit because I feel better with them), 48 g fat. Weight Watchers Points come in at 32 of my 33 budget.
Work....2 houses to clean today should burn a lot of calories there but I've been house cleaning for 5 years and have maintained fat so....I'll leave it alone.
I have been reading all of the threads on here about calorie deficits and opinions on obese deficits, etc. So many different opinions. For me ....these past 13 weeks, I'm not hungry, not bingeing, plenty of energy, no headaches. So that's where I'll start. And I'm losing so it must be good. Will check back in later with my day!
11-15-2012, 04:23 AM #1
Just Keep Swimming.......Kristen road to the promise land
11-15-2012, 05:07 PM #2
So day went well. HIIT felt great and sweat was abundant. Just have my whey to drink before bed, which will be soon....5 am comes early. Tomorrow is Upper body. Still working the circuits at home because my work schedule is so busy I can't make it to the gym after the kids get on the bus and before work. I'll probably change it up in a few weeks anyway. I mostly like it. I'm missing Lat pull downs. LOL. Tomorrow UB workout plan ....
Incline DB bench 10 @30lbs
Standing shoulder press 10@10lbs (still not got strenth back from rotator surgery)
Bent over DB 10 @ 25
Bicep curls 10@25
Tricep extension 10@ 30
Rest 2 mins...repeat 5 times
That's my workout plan....food, I haven't done yet. I'll do it on my iphone in bed tonight....onward
11-16-2012, 01:35 PM #3
Okay...workout done. Still don't know how I feel about this plan. I get muscle soreness but not a pump, necessarily. Heart rate is sure up but...too early to tell though. Food is coming in at 1646....156 g protein, 154g carb, 49 g fat. Hungrier today and had a headache. I'm almost certain it's from the oatmeal this morning. Damn...but I love it! Cardio day tomorrow. Will plan food for tomorrow later.
11-16-2012, 05:02 PM #4
11-16-2012, 06:29 PM #5
11-18-2012, 07:43 AM #6
Busy day yesterday didn't get to post in my journal. Day off from training yesterday. Went for a walk. 1500 cals. 120 g protein 34g fat. Off day. Today's plan is off from training but will get in a walk later. Monday Lower body. Heading in to a crazy work week before Thanksgiving...everyone wants their house clean! LOL 2-3 clients a day. I'm sure I will be upping my calories those days as I tend to burn about 970 calories during 2 houses. Will post food after.
11-18-2012, 10:49 AM #7
Hi Kristin, welcome to the journals! Not to worry about Weight Watchers, I still go after being a Lifetimer for over 7 years now. I go every Saturday morning. I don't always count points, but I still use my journal and I use FitDay to track all my food whether I'm in a building phase (now) or a cutting phase. Even though I know I have a plan to gain "weight" it still bothers me a bit to see it go up at the WW scale. But I'm still below my "Goal Weight".
Are you following the BFL book? I did those workouts quite a few years ago and still have his books. Have fun reaching your goals!Julia
11-19-2012, 03:48 PM #8
Chest DB bench 20x12
Flys on machine 40x12
Back lat pull down 70x12
low pulley row 60x12
shoulder DB press (still recovering strength from rotator cuff surgery)....10x12
side lat 10x12
Bi's Cable curls with rope 40x12
70x6 (felt awesome!!!!!)
drop set 30x15 (ouch)
Tricep push downs rope 30x12
nose breakers 10x12
close grip bench 10x12
So that work out was awesome. My arms were shaking when I left and then I had to go to work lol. I clean houses so that was fun carrying my vacuum to my houses. LOL!
Food today is 1663 154g protein, 149g carb, 56g fat. Tomorrow is HIIT BIll'snew transformation cardio....2-2-1 2 min walk brisk, 2 min jog, 1 min run. repeat 5 times. I love it! Also, I start training my teenage son next week (after his football season is over)! BFL workouts are really the best use of time for us both to work out and increase as we need to. I will be focusing on compound lifts! More tomorrow!!!
Last edited by kmac1196; 11-20-2012 at 02:43 AM. Reason: changed cal amount
11-20-2012, 02:41 AM #9
And a NSV for me ....When I lost 77 lbs in 2005, I had to get my engagement ring sized (and it was time for a reprong anyway). I have never taken my wedding ring off...never...so my theory is that the engagement ring would hold it in place because my wedding ring was too big. So, then I gained weight (I lost it drastically and didn't eat anything, really. So when I went back to eating regularly, the weight flew on me, and then I was discouraged and gave up for a while). So I have not been able to move my engagement ring at all. Last night I took it past my knuckle! No problem. And I am still 73 lbs away from that weight. It proves to me that scale weight isn't the best judge of things going on. I realize I cannot be 217 lbs but when I was 146 lbs, I still had a lot to lose....but it was the only time I ever stopped working out, too. I'm sure my body fat was higher. Anyway...I took my ring off that was previously stuck! Long story short! LOL
11-20-2012, 02:08 PM #10
Cardio day today....felt great. Also worked today...2 houses and I wore my Polar out of curiosity 1 house took me 2 hrs and 15 mins and I burned 663 calories. The other took 2 hrs and 12 mins and I burned 676 calories. That's a total of 1339!!! My workout burned 241 cals. What to do with those numbers....I don't know....I'm dog tired though. Will post my cals later.
11-21-2012, 02:25 AM #11
11-22-2012, 03:54 AM #12
Never did get back yesterday. Such a busy work week. UGH. Okay, yesterdays lower body....
Hack squat sled x12
barbell squat bar x10
Leg press 225 x12
Leg curl 30x12
lunges bw x12
standing calf raises no weight x12
seated calf raises 50x12
Abs....lying crunches 12, 12, 12, 12
hanging leg raises 12
cals were 1869 120 g protein (off day) 181g carb, 76g fat.
Today is a cardio day...and Thanksgiving. Planned my meal and dessert out on loseit. I'll track and post later. I shouldn't be over by much today.
11-22-2012, 05:04 AM #13
- Join Date: Aug 2012
- Location: State / Province, United Kingdom (Great Britain)
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Just wanted to drop by and say hello, and good luck with all your goals!
I am definitely a big believer in not caring so much about the number on the scales, but more the difference in physical appearance
If not already, maybe monthly progress pics and measurements would be useful... Especially for motivation if it ever gets low!"Be true to the best you know. This is your high ideal. If you do your best, you cannot do more."
Dresses, H. W.
My Log :
11-22-2012, 05:19 AM #14
11-23-2012, 03:14 AM #15
Glad yesterday is done. I'm not a big fan of Thanksgiving...too much bother for a meal. Anyway....I stuck to my plan well. Calories were tracked on loseit but really guessing on a lot of things. Homemade stuffing...I feel no desire to put it into the recipe builder to see what it actually is because I have it once a year. So I'm sure I over estimated....any way it was one meal. So, onward. Today's plan is to do upper body at the gym. Planning my meals right now to see what they will be. And maybe getting the Christmas decorations up and sitting in the hot tub today...my legs are KILLING me from Wednesdays lower body day!
11-23-2012, 12:34 PM #16
barbell bench...45x12, 55x10,65x8,95x6, 55x12
machine flies 50x12
Lat pulldown....70x12, 80x10, 90x8, 100x6, 80x12
low pulley 60x12
db press.......10x12, 15x10, 20x8, 20x6, 15x12
lat raises 15x12
cable curls 40x12, 50x10, 60x8, 70x6, 50x12
tricep pushdowns with cable rope 40x12, 50x10, 60x8, 70x7, 50x12
dips off the bench x12
So, I could have done heavier with benching...I had more in me. Could have went heavier with lat pull downs. Super happy with shoulders....haven't been able to do that much in a looooong time (since way before my rotator cuff surgery). Bi's and tris I'm happy with except hammers could have been heavier.
And OMG ...I was totally bugged today at the gym. So my son (he's almost 16) are working out, doing shoulders at the time (let me give a bit a background here. I have been lifting weights mostly regularly at the same neighborhood gym for almost 16 years (right after the birth of said son). It has changed ownership 4 times but has stayed the same type of gym and I know all of the owners. I know most of the patrons as well. They know me. I realize I don't LOOK like I lift weights because....well I'm fat...but that's diet and not training. Anyway so I go to get a diff. db and some tool (he talks to himself, airboxes and loudly says things like c'mon...**** it...you got this....5 more bis ...lets go....etc.. OH and he wraps his body in a foil wrapper to help shed fat while working out....you know the kind LOL). So he goes up to my son and tells him his shoulder presses need to go straight up (rather than at a point over his head like a triangle) and not to straighten his elbows all the way. I get back and my son tells me this and I'm furious. I get...that maybe since he's a kid, my son didn't know stuff but A...I'm right there...and B....don't tell him wrong ****!!!! So I open up my iphone and proceed to youtube for my son all the reasons that this guy is a tool and I really do know what I'm doing and have PERFECT FORM (seriously no lie)!!!! And of course...I was right and he continued to do what I told him and we laughed about the tool. But still.....I can't wait to look as if I know what I'm doing so people will leave me alone.
So...Plan for food for the day is....1597 cals. 141g protein, 58g fat, 124g carbs.
11-24-2012, 05:39 PM #17
11-25-2012, 03:02 PM #18
Rest day again. NSV...trainer at the gym (she's only been a trainer there, maybe a year or so but her Dad has worked out there the whole time I've been there...15 years) said to my Dad (he went without me)...Hey...your daugter looks great! What is she doing? So my dad says, well, she's lifting as usual and tracking her calories closely. That's it. She's lost about 30 lbs...so she says, she looks great! I'd really love to work with her. So...I appreciate her compliment (even if they were to my face) but I don't want to hire her as a trainer. LOL...she's nice but I'm set. Still...nice to get noticed. And another note...I put on some old jeans (size 16 Levi stretch) and they went on...zipped too...but I couldn't leave the house with them. LOL....still.....I'll take it....it's a change. My 22's are too big to where. I have 2 size 20's that are ok in the morning but too loose later on. I'd like to get a couple of 18's to get me by. Can't believe it.
11-26-2012, 03:24 AM #19
So over the weekend I practically stayed on BB and read through so much!!! Also read pros/cons of full body workouts vs splits so I dug up my NROLW and am starting on that again today. Mon, Wed, Fri... And the change will do me good, too. I also read on here someone changes their workouts every 3 weeks...LOL....I'm not that bad but close. I'm working today (2 houses ...should take me about 4 hours) plus working out. I'll try to get my cals to 1700...I weigh in this morning (in a few...) so I'll adjust accordingly.
11-26-2012, 10:53 AM #20
11-27-2012, 03:31 AM #21
Ok...so yesterday stage 1 workout A
Squats...25lb dumbells (wanted to go wide and low so focused on form and glute engagement) 2x15
bent over barbell row (dimes) 2x15
Push ups (off the bench) 2 x 15
step ups (onto a footstool I have that is barely lower then the bench but I have low ceilings in my basement LOL). No weights...worked on form 2x15
Swiss ball crunches...that prone jackknife nearly took my life. I think I have a too big swiss ball for this. Will look for planking to sub. for next
So rest day today...which is good because I have 2 houses to clean today (not including my own). Will post cals later.
11-28-2012, 12:34 PM #22
So Workout B today. Deadlifts bar (not sure what the weight of my home bar is) plus 50
Don't have a lat pull down so I did wide grip pull ups (assisted with feet) on the treadmil handles
shoulder press 15's
swiss ball crunches
lunges with 10's
Felt great. The workout always looks easier. I'm going slow and focusing on my form so I feel it. I'm in a good spot..will post later.
OH..and someone else asked me if I lost a "ton of weight"....LOL!
11-29-2012, 04:11 AM #23
11-29-2012, 04:34 AM #24
Hi there! I thought I would pop in and also say Welcome to the journals! You have an unbelievable treasure trove of knowledge in the female journal section. These ladies (and the occasional gentleman) are really awesome when it comes to helping us newbies out.
You're doing great! And good luck!~TEAM AMAZON~ Sisterhood of Iron
MyFitnessPal Food Diary: http://www.myfitnesspal.com/food/diary/perpetua3d
"Whether you think you can or you thing you can't, you're right!" - Henry Ford
11-29-2012, 09:53 AM #25
11-30-2012, 03:45 AM #26
11-30-2012, 03:59 AM #27
11-30-2012, 11:34 AM #28
11-30-2012, 12:25 PM #29
So I'm still squatting light to get form perfect and go low....video'd today and I look good! LOL....Bar (still not sure of weight..I'll check Sunday) plus 50. Felt fine. STep ups with 10's really slow to get perfect form and feel the glutes engage. Bent over Barbel row bar plus 50. Push ups off the bench. Swiss ball crunches. Work out 2 A stage 1 ...done!
Super hungry after the work out so I eat! Todays cals should come in at 1657 159g protein, 50 g fat, 113 g carb. We'll see how it ends.
12-01-2012, 03:50 AM #30
Ok. Food yesterday was 1776 157g protein, 62g fat, 138g carb. Today is a rest day. I am going to weigh in on Sunday this week instead of Monday because I am going out to eat with the family after we get our Christams tree. To Thai food. So that will be my meal this week. Although, Tuesday we are having a neighborhood gathering so I'll have to be careful on that one. I should be fine. I'll know the menu for that so I can plan my macros and cals to include that. Putting up Christmas lights today, I hope. More later.