Analysis Paralysis

[HARRYBEAST]

Well done on the PR!


Don't worry too much about the scale. I hired a guy to help me with food 2 months ago and have not lost a pound. What we did was re-work macros to 220 g of protein and I am slowly seeing physical changes, just nothing on the scale.

Curious as to why he only has you on 1/2 gram protein per pound of body weight?

[anandagirl]

Went to new gym today!!!

Bench 10/25
PR's:
121x1 10/25/17
110x6 10/9/17

Paused Bench
112x3 10/17/17
121x1 10/25/17

Flat Bench, Medium Grip
45x8
65x5
75x4
95x2 - not recorded
110x6
110x5 - miss 1
110x4 - Extra set
95x8

Wide Grip Paused
3x105x1

Close Grip Press
3x85x8- first not recorded



New gym, first bench I tried was really low. Butt kept coming up. Tried to work on breathing, but I forget everything under the bar. Got loose, story of my life. Elbows. ::headdesk:: I think my pauses were pretty good though

Dumbbell Bench Press
25's x 8
30's x8
35's x8

Barbell Shrug
3x115x12

Barbell Row
85x12
85x9
85x8

Rear Delts
2x 15's x12

Air Bike
4x20

Ab Wheel
2x10

Cut it a little short for time. Gotta get my routine down in new gym. It's just different. I had a little bit of discomfort with changing, but forced myself to do it. Mostly because if I went back to old gym I'd be locked in for 3 more months. Overall, I like the feel of it. They've added deadlift platforms! Woop woop! Can't wait to deadlift in those suckers. Not even sure if I'll like them LOL I'll get two solid weeks of workouts there before I have to make a final decision.

Oh and trap bar there is 50#

On a side note, I have no idea how to tell the bars apart. They still have the weights printed on the end, but I know there are at least 45lb bars and 33lb bars, and some are silver and some are black. None of them have great knurling, pretty smooth. How can I tell if one of them might be a deadlift bar?

[bigwade800]

then the food plan...not so much the kcal but, what and when you are eating is going to be crucial and, being consistent

[gobbles23]

then the food plan...not so much the kcal but, what and when you are eating is going to be crucial and, being consistent

I want to know more. lol

Nice workout girl!! Awesome benching

[thebigzakbowski]

Thank you! I do need to lose some weight, hopefully in the form of fat. I'm too heavy for my poor heart and lungs

you'll get there and so will I just takes time, but meanwhile keep crushing those PRs
only time you ever have a pretty pr is when it is the first time you've ever tried that lift

[anandagirl]

then the food plan...not so much the kcal but, what and when you are eating is going to be crucial and, being consistent

That's more of the question. Ideally I am trying to follow what I know of the PR plans:

Protein and carbs before/during workouts - This morning was 23 g carbs, 20 g protein
protein and carbs after workouts- Today was 48g carbs 33 g protein
Lunch is protein and carbs and fat - today was 30 carbs, 12g fat and 60g protein
The fudging comes at dinner usually when I try to eat what I have left so that might be where my consistency lacks. Last night we did beef chili which was about 39 g carbs, 61 g fat and 49 g protein. Tonight I have my stitch and bitch where I will drink some wine and eat extra carbs which is not really following the plan. Based on 2500 calories macros, I have about 40 g protein, 150 g carbs and 76 g fat left. I'm trying to get in the habit of doing the casein right before bed (what are your thoughts on that?). I find that the more regimented my eating the more I will fall off the wagon, and the earlier I introduce carbs, the more I want at night. So again, here's where I flip flop - do I try to find the discipline to eat more regimented, or do I do what works best for me that is something I can stick to?

I want to know more. lol

Nice workout girl!! Awesome benching

Thanks girl <3

you'll get there and so will I just takes time, but meanwhile keep crushing those PRs
only time you ever have a pretty pr is when it is the first time you've ever tried that lift

So true!

[HARRYBEAST]

I too often over complicate this. Its easier to worry about the details and not hitting macro numbers instead of looking at the 10 pieces of Halloween candy that jumped in my mouth. I think for me lately keeping a detailed hand written log has helped me. Not that I am dropping weight but I am realizing more what triggers me to eat junk.

[SophieM]

New gyms are always fun!!

[anandagirl]

I too often over complicate this. Its easier to worry about the details and not hitting macro numbers instead of looking at the 10 pieces of Halloween candy that jumped in my mouth. I think for me lately keeping a detailed hand written log has helped me. Not that I am dropping weight but I am realizing more what triggers me to eat junk.

I definitely notice that stress and feeling pressured causes me to reach for crap. I did successfully avoid candy last night though! I think I fluctuate between the two extremes because I want to eat healthy but I LOVE food so I want to be able to eat anything I want within reason. I've also not successfully learned how to eat intuitively (or I unlearned it at an early age) so tracking does help me keep it together. I also tend to not eat enough protein so that's usually the macro I'm more focused on. I suppose if I dinner prep low carb for hubs, I can pack some carbs for lunch/snacks and try to get it in earlier.

RP seems to also carb cycle, and I wonder about taking in less carbs on non-training days, especially when I work out in the morning. I would think the carbs you eat the day before would impact my morning training.

[Artemis00]

I definitely notice that stress and feeling pressured causes me to reach for crap. I did successfully avoid candy last night though! I think I fluctuate between the two extremes because I want to eat healthy but I LOVE food so I want to be able to eat anything I want within reason. I've also not successfully learned how to eat intuitively (or I unlearned it at an early age) so tracking does help me keep it together. I also tend to not eat enough protein so that's usually the macro I'm more focused on. I suppose if I dinner prep low carb for hubs, I can pack some carbs for lunch/snacks and try to get it in earlier.

RP seems to also carb cycle, and I wonder about taking in less carbs on non-training days, especially when I work out in the morning. I would think the carbs you eat the day before would impact my morning training.

You'll never know until you try. People can tell you what works for them, but it may not work the same way for you. I'm living proof and so glad I pretty much ignored 90% of the unsolicited nutritional advice I got from this site. I know that if I followed that advice, I'd never be as far along as I am and I probably would have quite a long time ago.

[bigwade800]

[QUOTE=anandagirl;1524579551]That's more of the question. Ideally I am trying to follow what I know of the PR plans:

Protein and carbs before/during workouts - This morning was 23 g carbs, 20 g protein
protein and carbs after workouts- Today was 48g carbs 33 g protein
Lunch is protein and carbs and fat - today was 30 carbs, 12g fat and 60g protein
The fudging comes at dinner usually when I try to eat what I have left so that might be where my consistency lacks. Last night we did beef chili which was about 39 g carbs, 61 g fat and 49 g protein. Tonight I have my stitch and bitch where I will drink some wine and eat extra carbs which is not really following the plan. Based on 2500 calories macros, I have about 40 g protein, 150 g carbs and 76 g fat left. I'm trying to get in the habit of doing the casein right before bed (what are your thoughts on that?). I find that the more regimented my eating the more I will fall off the wagon, and the earlier I introduce carbs, the more I want at night. So again, here's where I flip flop - do I try to find the discipline to eat more regimented, or do I do what works best for me that is something I can stick to?

Anyone can do easy

as for what to do...I will say this over and over. If you have tracked what you've been doing, just what you've eaten and when, meaning time, you can start shaping the plan from that. Now, can you have someone write you a nutrition plan? Sure but, my question is, how will you adjust? We've seen how cutting has gone. SO, I suggest, taking what you currently do, change nothing but look at that times. Did I eat that much fat late at night? See what I mean? I can go on but, what Im after for you is taking a very simplified approach. If you aren't consistent, then the plan is irrelevant. On certain nights, like for me, I'm likely to have more than A bourbon tonight as I am not in the gym with clients or training...it counts but, I know I'm going to do it so, I count it and tell myself, unless I'm willing ot not do more than one or none, it's going to effect my cut or whatever the case may be, make sense?

As for Casein before bed, why? is it satifying? if not, I would suggest egg whites. When I cut last, if I needed something to eat or for the sated feeling I needed so I would sleep, I'd cook a cup of egg whites.

[anandagirl]

Anyone can do easy

Yeah, that's why I want easy

as for what to do...I will say this over and over. If you have tracked what you've been doing, just what you've eaten and when, meaning time, you can start shaping the plan from that. Now, can you have someone write you a nutrition plan? Sure but, my question is, how will you adjust? We've seen how cutting has gone. SO, I suggest, taking what you currently do, change nothing but look at that times. Did I eat that much fat late at night? See what I mean? I can go on but, what Im after for you is taking a very simplified approach. If you aren't consistent, then the plan is irrelevant. On certain nights, like for me, I'm likely to have more than A bourbon tonight as I am not in the gym with clients or training...it counts but, I know I'm going to do it so, I count it and tell myself, unless I'm willing ot not do more than one or none, it's going to effect my cut or whatever the case may be, make sense?

Ok, because when I go of the rails I have no clue because it's mostly eating out. So I will continue with the 2500 or so and see how that goes.

As for Casein before bed, why? is it satifying? if not, I would suggest egg whites. When I cut last, if I needed something to eat or for the sated feeling I needed so I would sleep, I'd cook a cup of egg whites.

I thought it was part of the RP diet, so thought I would give it a shot. I usually don't eat right before bed so maybe I won't. I hate wasting egg yolks so I don't do egg whites, ever. Unless I'm going to use the yolks for something yummy and have them leftover. I buy really delicious, somewhat pricey eggs from a farm so I refuse to waste the yolk!

[anandagirl]

New gyms are always fun!!

In more ways than one!

You'll never know until you try. People can tell you what works for them, but it may not work the same way for you. I'm living proof and so glad I pretty much ignored 90% of the unsolicited nutritional advice I got from this site. I know that if I followed that advice, I'd never be as far along as I am and I probably would have quite a long time ago.

True. But eating like there's no tomorrow is not working so I gotta try something else

[bigwade800]

Yeah, that's why I want easy

Simple yes, easy?...it rarely is for people that really like to eat, myself included and for those that comfort eat.

Ok, because when I go of the rails I have no clue because it's mostly eating out. So I will continue with the 2500 or so and see how that goes.
There are some basic thing you can learn about foods and what they contain nutritionally. Missy is a champ at this and we have them leave off certain things and order things like sauce on the side so as not to over due it.

I thought it was part of the RP diet, so thought I would give it a shot. I usually don't eat right before bed so maybe I won't. I hate wasting egg yolks so I don't do egg whites, ever. Unless I'm going to use the yolks for something yummy and have them leftover. I buy really delicious, somewhat pricey eggs from a farm so I refuse to waste the yolk!

I used egg whites as an example. It's fine, casein, but, I'm just asking you why you would. Wes and I used shakes prior to bed if we needed them in the past as well. Wes at one time was 240 and stays now about 230-240 mostly.

[tina722]

Just posting because I've been reading, and I like the discussion.

Do you want a meal plan or a different mental approach to food? Comes across a bit confusing.

I think 2500 sounds good - don't think of eating out as "off the rails" though. <<<Mental approach


I am pretty happy with my eating habits, but I think decreasing my drinking (most days/week) would make training/weight gain easier. /mystory

[bigwade800]

Just posting because I've been reading, and I like the discussion.

Do you want a meal plan or a different mental approach to food? Comes across a bit confusing.

I think 2500 sounds good - don't think of eating out as "off the rails" though. <<<Mental approach

agreed


I am pretty happy with my eating habits, but I think decreasing my drinking (most days/week) would make training/weight gain easier. /mystory

please say you like bourbon...

[Big_Sky_Guy]

Curious as to why he only has you on 1/2 gram protein per pound of body weight?

He knows I am a lightweight!

[gobbles23]

I keep things super simple when I diet. I plan a few meals and snacks, and eat my meals and snacks lol. If I'm extra hungry I'll throw in an apple or something. If I'm having a good day I'll eat less. If there's a night out planned, I enjoy it without guilt. That's once a week, or every two weeks, whatever. So I eat less during the week to compensate. Keep my energy up for the gym by eating carbs and lots of coffee beforehand.

I find I need healthy fats for energy and satiety. So I eat 2 whole eggs like 2-3 times a day. Always at night before bed with an apple and I'm good to go. Protein powder sucks and I try to avoid it. You just need to find what works

I keep food items simple when I'm dieting for ease and consistency. Find something that works and just do that! Play around with it a little. Don't stress about macros so much. Doesn't matter if you don't hit your carb or fat goals. Just watch the protein and go by how you feel.

[bigwade800]

the kiss method, I like and I agree

[anandagirl]

I used egg whites as an example. It's fine, casein, but, I'm just asking you why you would. Wes and I used shakes prior to bed if we needed them in the past as well. Wes at one time was 240 and stays now about 230-240 mostly.

I'll do it if I'm hungry, but will skip otherwise.

Just posting because I've been reading, and I like the discussion.

Do you want a meal plan or a different mental approach to food? Comes across a bit confusing.

I think 2500 sounds good - don't think of eating out as "off the rails" though. <<<Mental approach

I am pretty happy with my eating habits, but I think decreasing my drinking (most days/week) would make training/weight gain easier. /mystory

I don't always think of it as "off the rails" but unless its a chain (which is rarely the case) you really have no idea what the calories are, so I'm never sure if I didn't lose because my burn was lower than I thought or I ate more calories than I tracked.

please say you like bourbon...

A prerequisite for getting trained by Wade

I keep things super simple when I diet. I plan a few meals and snacks, and eat my meals and snacks lol. If I'm extra hungry I'll throw in an apple or something. If I'm having a good day I'll eat less. If there's a night out planned, I enjoy it without guilt. That's once a week, or every two weeks, whatever. So I eat less during the week to compensate. Keep my energy up for the gym by eating carbs and lots of coffee beforehand.

I find I need healthy fats for energy and satiety. So I eat 2 whole eggs like 2-3 times a day. Always at night before bed with an apple and I'm good to go. Protein powder sucks and I try to avoid it. You just need to find what works

I keep food items simple when I'm dieting for ease and consistency. Find something that works and just do that! Play around with it a little. Don't stress about macros so much. Doesn't matter if you don't hit your carb or fat goals. Just watch the protein and go by how you feel.

That's what I was doing. I guess I'm over thinking it, especially when I have a day when I don't feel as strong or I miss a lift. I immediately think it's because my diet is hindering me. Coming up on the season too when 2 days a week, I will have little control over lunch. I can try to make better choices, but again, will have no idea of the actual calories. I also think that's where my lack of consistency comes in too - if I have control over my food and no events/trips planned, I tend to end up lower in calories, and when I have lunch provided/have to eat out, it's higher. Some days when it's normal and I can eat breakfast lunch dinner I plan, I end up lower in calories than I want and sometimes wonder if I need to add something even if I'm not hungry.

the kiss method, I like and I agree

Le sigh. But the good news is just a few days of 2500 or so calories and the belt is getting looser. I'll probably keep it on the larger notch until after deadlifts and then tighten it again. It was borderline too loose today, so I'm doing something right.

[anandagirl]

Squats 11/2
PR: 200x1 8/15/17

Warm Up
45x5 wide
45x5 close
45x5
65x5
95x3
115x1
135x1
155x1

Comp Stance Squat
4x175x2



At least my good morning squats waited a little longer this cycle to show up

Paused Squats
2x115x3

Close Stance Squat
2x125x6

Wide Stance Squat
2x70x10

Stiff Legged Deadlifts
95x9 - heh just kept going
2x95x8



Barbell Calf Raise
3x135x15

Crunches
5x15

Ab wheel
2x10

Squatting without a mirror is going to help me in the long run, but I am back to getting used to where I put my feet, how low to go and I can no longer make faces to mysself in the mirror LOL

I cannot wait to deadlift on the new platforms!!!!!

Oh and I got a little love yesterday from Dymatize!



I'm not a big fan of chcocolate protein, but Dymatize is the chit so I tried the chocolate fudge today. Post workout coffee was almost gone by the time I got to work

I wanted to try the chocolate coconut but I couldn't get the tub open.

[shesprints]

Opening dem containers can be tricky even for the most jacked.



I feel you, though, my family will now make fun of me whenever I cannot complete some task associated with strength. That's what I get for bragging about my lifts to them lol.

oh and team "always turn away from the mirror to squat" crew. Of course that means I guess that the entire gym can check out my ass if they want... but I mean I guess that's a public service? >.>

[Fiction2Fitness]

Some interesting reading here. Never thought of things like egg whites before bed, though I also never considered casein either. Food struggle seems to be real at varying calorie counts.

Nice on the belt. Mine varies on the day as to how it feels. Least things seem to be heading in the direction you want in that regard. ;-)


There is a team turn away from the mirror? Would seem weird but the mirror doesn't help me anyways cause it doesn't go to the floor so the bottom part of squat isn't reflected in it anyways.

Nice box from Dymatize. Envying all the goodies.

[bigwade800]

For me, the eggwhites were an option that allowed me to eat and I was satisfied that I had "eaten" versus drinking some sort of shake. Remember, I'm old so, the shakes are just not something I've ever just loved. I have used them but, it was prior to really learning to eat to put on size. So when I was cutting, the eggwhites gave me a "full" feeling and I slept better all while getting what I needed and not over doing it.

[anandagirl]

Opening dem containers can be tricky even for the most jacked.



I feel you, though, my family will now make fun of me whenever I cannot complete some task associated with strength. That's what I get for bragging about my lifts to them lol.

oh and team "always turn away from the mirror to squat" crew. Of course that means I guess that the entire gym can check out my ass if they want... but I mean I guess that's a public service? >.>

LOL at video

At my last gym the only option to turn away was to have to back into the rack, which I wasn't comfortable doing. The hooks wrapped all the way around the cage supports so no option to turn or move them. Although I'm confused, if youre facing the mirror, ass is to gym, if you turn around, ass would be to wall/mirror?

Some interesting reading here. Never thought of things like egg whites before bed, though I also never considered casein either. Food struggle seems to be real at varying calorie counts.

Nice on the belt. Mine varies on the day as to how it feels. Least things seem to be heading in the direction you want in that regard. ;-)


There is a team turn away from the mirror? Would seem weird but the mirror doesn't help me anyways cause it doesn't go to the floor so the bottom part of squat isn't reflected in it anyways.

Nice box from Dymatize. Envying all the goodies.

the mirror never went to the floor either but I think it assisted my proprioception. Did I spell that right? Firefox thinks its spelled wrong but doesn't have it as an option. I think I'm getting better though, and only two lower body days in the books. That was a killer promo for Dymatize! Belt fell off today while unlevered so might be time to return to the smaller notch.

For me, the eggwhites were an option that allowed me to eat and I was satisfied that I had "eaten" versus drinking some sort of shake. Remember, I'm old so, the shakes are just not something I've ever just loved. I have used them but, it was prior to really learning to eat to put on size. So when I was cutting, the eggwhites gave me a "full" feeling and I slept better all while getting what I needed and not over doing it.

I rarely do shakes - Protein coffee, protein pancakes or french toast, mixed with yogurt for pudding, mug cakes, etc. Casein is thivk AF so I have no idea how much liquid you have to add to make it liquid enough to drink I just know that RP recommends it. Might be Bro thinking, that the casein at bedtime would minimize muscle catabolism, so that it's really necessary. I'm rarely hungry before bed (maybe that's half my issue with fat loss LOL too many calories!) so i would do it for the benefit, not because I need a snack.

[gobbles23]

Awesome box of supps!!! That's wicked!!!

Nice lifting too! Squats look good

[shesprints]

Cottage cheese before bed crew. It contains casein so I figure I'm good. I'm ALWAYS hungry before bed... and when I wake up... and literally always because I can't keep up with my TDEE... but I'm team real food 4 lyfe. Still, I wouldn't say no to free stuff either. Probably I'd make protein brownies or something with chocolate chips in it.

[anandagirl]

Awesome box of supps!!! That's wicked!!!

Nice lifting too! Squats look good

Thanks girl!

Cottage cheese before bed crew. It contains casein so I figure I'm good. I'm ALWAYS hungry before bed... and when I wake up... and literally always because I can't keep up with my TDEE... but I'm team real food 4 lyfe. Still, I wouldn't say no to free stuff either. Probably I'd make protein brownies or something with chocolate chips in it.

Cottage cheese is hit or miss for me, but I have two tubes of casein

[anandagirl]

I'm really far behind again

CGDB Day, November 4

Close Grip Decline Bench
PR's:
133x6 10/20/17
117x8 10/12/17

45x8
65x5
95x3
115x2
125x6
126x6
120x3 - really, I'm going to miss on 120?
120x8

The new girl freaked everyone out at the gym by missing 120 and then dumping the weights off the sides of the bar. There is a reason why I don't clip them in. Safety bars are supposed to arrive tomorrow, so my next decline day should be safer LOL

Push Press
PR's:
88x3 7/9/17
92x1 7/21/17
65x3
92x1 - meet PR



Barbell Shrug
3x115x12

Barbell Row
3x75x12

Rear Delt Raise
3x15's x12

Hammer Curls
3x20's x12

Ab Wheel
4x10

[thebigzakbowski]

When I train at home alone I dont clip em in either. Remind me to add barbell row on my next back day I hear it really helps bench and I forgot until I read this. Stay strong!