Old and little creaky, my accountability log, the journey continues

[phoenix4444]

@shesprints

Yes set meal times help. Eating a sandwich over the trash can cause you have five quick minutes screws things a bit. Strange how a simple task like eating a meal seems so very complicated at times. And then stressing out over when my next meal is going be, dissecting the meal into macros, and obsessing over the details in that meal, that in long run matter little. I need to stop, breathe, relax. Not counting for a few days might go a long way in the long run. This is not something I would do even six months ago. A day yes, a week no.

Thanks for words. We will see how I handle this. Its good practice.

[phoenix4444]

Hey Phoenix, Wishing you all the best with the intuitive eating. I always envy NoCarbs log when he is able to do so for days at a time.

Yes, steady as a rock he is. His logs, all of them, really need to be stickied.

For me right now my intuitive eating system is still broken for sure. I think when i'm closer to goal I will definitely try it out to see if it works for me. But i get the feeling that i might have to be one of those who calorie counts for life sigh!

Broken switches can fixed Cherry. Lets do it! You haven't been at it very long. It takes time, How long? As long as it takes. I have been afraid of not counting for five years. Only in past couple of months have I felt ok enough to attempt it here and there. It is my hope that someday I can not track and maintain successfully, which seems like a lofty goal right now. But if I have to weigh and track calories for the rest of my life I will do so.

screamers/grunters

That is me all over.

[LunaLifts]

Yeah I paid way too much for my 1.25 pound plates.

That is a great price on a bar with plates. Its that there 300 dollar investment right up front that hurts. And forget about active wear, 30 dollars for a tiny of materiel, frickin robbery.

As far as the adjustable bench, what I put a bar pad like this in the gap. It helps a bit.

Black cohosh is to aid in my aging hormonal system. Helps with hot flashes and the crazy's a bit. Helps me some mostly with the craziness that the hormone swings cause but still a sweaty mess most of the time.
5-http is an amino acid that aids in helping serotonin levels. So mood enhancer, sleep aid, and to help anxiety.
The glucosamine is for joint health. But does not help my cranky ass elbows at all. After the bottle is done I wont be taking that anymore.

JC Penney is usually good with activewear prices, which is wear I got leggings. I got my tank from a shop in VA beach, it was pretty, airy enough, and like $10, lol. Sports bras though, oui. I mean, being small I don't have to worry about the extra support options that usually cost a fortune, but damn.

Thanks for the info, and the bar pad suggestion. Have you noticed that 5-http has helped a lot? Is it one of the animos you can get through getting enough protein, or not so much/not enough to be effective in that way?

[phoenix4444]

Sports bras or torture devices. I hate spending money such stuff.

As far a the 5-htp I can attest to the sleep effects. I tested it once in the morning and made me pretty groggy. Here is an overview, https://examine.com/supplements/5-htp/. I also take it for an appetite suppressant.

You cannot get it from food sources, your body makes it from tryptophan.

[phoenix4444]

Calories?
Macros?

supps
creatine
fish oil
black cohosh
glcosamine condroiton split dose am/pm

ec stack + L-tyrosine, L-Phenylalanine

magnesium
calcium
vitamin e
d3

5-htp before bed

meals
1-a large portion of greek yogurt, raisins, pumpkin flax granola

2-sandwich of egg white, scallion, avocado, salsa, a little mayo on whole grain and seed bread

3-pork loin chop with an jalapno cherry butter glaze, roasted sweet potato with bbq sauce

Snacks- a few chips, small portion of vanilla ice cream

5 cups coffee with milk



Estimated calories around 1700-1800 today. Meals spread out 8am-5pm. Ate when hungry except for the small portion of ice cream. So the day was a success. But one day is nothing. Continuing on form the rest of the week is the true success.

Dragging butt today caused me to take a dose of ec stack. Was not functioning very well on two hours of sleep. The stack gave me just enough mental function back to help me through my afternoon, and coffee bumper to make it through the night. Brain feels pretty toasted now though. Half hour more of work and done.

Was supposed to be a lifting day but nothing left for that expenditure of energy. Plus I do not want to go into deadlifting with only a portion of my focus remaining. Tomorrow I get out early, and will be working on some better sleep. Probably will only get two sessions in this week now as I like two days recovery after deads. It is also the end of the lifting cycle and like to take a few days between anyway.

[addictR3]

well I was wondering why your old sub was not trending on my thing and I guess this is why lol new log. well I am in for sure.

If you wanted the effects of the 5htp during the day, just go with L-tryptophan say 1g in the morning and maybe bump it to 500mg-1g at lunch, do that for 2 weeks and your mood will boost ten fold, but be careful, I find with serotonin its more a happy dont care kind of feel when dopamine is more my go to, its motivation but it also brings anxiety.. kinda a double edge sword hey.

Man loving your log, will be in always reading behind the scenes!!

[LunaLifts]

Sports bras or torture devices. I hate spending money such stuff.

As far a the 5-htp I can attest to the sleep effects. I tested it once in the morning and made me pretty groggy. Here is an overview, https://examine.com/supplements/5-htp/. I also take it for an appetite suppressant.

You cannot get it from food sources, your body makes it from tryptophan.

Thanks for the info, and source.
And thank you too addictR3.

Hope you can get some more sleep soon, I'd be exhausted. O_O

[phoenix4444]

well I was wondering why your old sub was not trending on my thing and I guess this is why lol new log. well I am in for sure.

If you wanted the effects of the 5htp during the day, just go with L-tryptophan say 1g in the morning and maybe bump it to 500mg-1g at lunch, do that for 2 weeks and your mood will boost ten fold, but be careful, I find with serotonin its more a happy dont care kind of feel when dopamine is more my go to, its motivation but it also brings anxiety.. kinda a double edge sword hey.

Man loving your log, will be in always reading behind the scenes!!

Found me!

Always nice to get info from you. I need to experiment a bit, my anxiety has been pretty high lately. Cant lay of the caffeine and my stack

Adding the L-Tyrosine gives me that focused energy. I have been off my stack for week and taking it yesterday I really noticed how much it help in my focus and steady productive energy. but yes using 5-htp to calm down.

Thanks for the info, and source.
And thank you too addictR3.

Hope you can get some more sleep soon, I'd be exhausted. O_O

AddidctR3 is a wealth of info.

The day was long, stimulants were my besties

[phoenix4444]

March 24th

Log short on promised food porn. With Heat Is On peanut butter, jalapeno cherry butter, and bacon.



Went to bed 9:30 last night. Helps when I don't start gaming right when I get home. Sucks me, in and play all frickin night. I am not 20 years old anymore, old girl needs her zzz's. And instead of playing on the internet before before bed I did some coloring. Kind of calmed my brain down. Was asleep by 11. Thank-you sleep. So good energy this morning.

Today the same protocol as yesterday, eating to hunger not appetite. Also trying to save a good portion of intake for after lifting. We will see if that happens.

Goals
*Calm meals, no stressing about when, how, what
*save calories for post lifting
*water! I haven't been drinking enough latley

[the15thdoctor]

Wow!! That looks amazing!! I have yet to try your PB/bacon burger but now it's definitely on the list
Glad you got some sleep last night. Coloring..that's such a unique idea!
Enjoy your calm and well rested day!

[DaveRVD]

March 24th

Log short on promised food porn. With Heat Is On peanut butter, jalapeno cherry butter, and bacon.

Dave!

Dude thanks for traveling over this way.

hopefully a change that will help me reset and finally get on the road to leanville.

Ha, no way would I miss this party - you got this, phoenix

[NoCarbsNoSugar]

Calories?
Macros?

Love it!
Ha Ha
Good for you!

[phoenix4444]

Wow!! That looks amazing!! I have yet to try your PB/bacon burger but now it's definitely on the list
Glad you got some sleep last night. Coloring..that's such a unique idea!
Enjoy your calm and well rested day!

The pbj burger is must try. That savory, salty, creamy, sweet, salty combo is awsome.

I need to focus on activities that calm brain not excite it before sleep. Getting myself zoning out on patterns and color seemed to help.

Ha, no way would I miss this party - you got this, phoenix

LOL at the fat little cat

Love it!
Ha Ha
Good for you!

Giving it a go NoCarbs.

Anyway, how much damage could I do in five days, wait don't answer that

[phoenix4444]

Lifting

warm-up-hamstring band stretches, body weight back extensions, quad stretch,

Deadlift
55 lbs 1x10
75 lbs 1x10
95 lbs 1x5
115 lbs 1x3
135 lbs 1x3
working sets 5/3/1
140 lbs 1x5
157.5 lbs 1x3
177.5 lbs 1x5 AMRAP
jokers
195 lbs 1x1
215 lbs 1x1
225 lbs 1x1 PR!

turn down sound, loud clanky plates

my last set working set at 177.5


225 PR



All I felt like doing today was deadlifts. My strength was really good but energy was low. I don't know why. I took a shot of preworkout+L-tyrosine but just did not give me much. I did have good focus though because boom, that there PR. It actually went up easier than the last time I pulled 220. Very close to my 230 goal.

I will do my back work tomorrow. Don't want to miss out on working my back.

[shesprints]

WHOA, congrats on the PR! Your form looks fantastic, too--your back is perfectly straight and your weight is nicely back in your hips. You made it look easy.

[phoenix4444]

Thanks! it felt really good. Short, squaty legs+short pulling distance

[phoenix4444]

estimated calories around 1800

supps
creatine
fish oil
black cohosh
glcosamine condroiton split dose am/pm
magnesium
calcium
vitamin e
d3
5-htp before bed
multi

c4, L-tyrosine pre lifting

meals
1-burger on whole grain seed bread with The Heat is On peanut butter, jalapeno cherry butter, bacon

2-a very large bowl chicken vegetable soup, toast with avocado

3-pork loin chop with a small can of baked beans

snacks-a few raisins, a few chips, wheat bread with butter

4 cups coffee with milk



Stayed with-in limits with food intake and saved a meal for after lifting. Two days of intuitive eating done. I did feel the urge to snack, always do, but controlled myself. i am pretty hungry going to bed but that is pretty typical after a lifting day.

Thanks for reading my log.

[TheNormalMan]

What's up girl, I wasn't sure if you had taken a break like I have from time to time. Found your new log!

I'll be dropping in to make sure you still going and to get my daily calorie fix lolz

Nice job on those deadlifts. Always feels good hitting those PRs. Your form is solid, good movement and control from top to bottom.

Only suggest I might make is during the pull phase is lift you eyes up a few inches so you're looking at some point on the wall.

You can't see it in your form, but even that few inch shift for your field of vision can help keep your back straighter and less pressure off the lower back. I have found that always works well for me.

[phoenix4444]

March 24th

Woke up to a cold rain, does nothing for my cranky joints. Once I get moving around some that nonsense will sort itself out. Super hungry as I expected. A very hearty, salty, starchy breakfast was in order. A very large protein load also. Managed to sneak some veggies in there.Haven't been getting near enough lately. Just because I am on diet break doesn't mean my nutrition should be lacking.



Same agenda today with diet, just looking to hang steady, control that snacking urge. I do want a cinnamon roll today though. 465 calories on that so gonna have to sacrifice my lunch. I will be worth it. Life is just not as fun with tasty treats once in a while.

I will get my back work in today. And hit up the treadmill. I have done zero. Also need to do foam rolling on my upper back. I have been neglecting this and knots are growing.

goals
*Control food intake
*hydrate
*get some treadmill in

[phoenix4444]

What's up girl, I wasn't sure if you had taken a break like I have from time to time. Found your new log!

I'll be dropping in to make sure you still going and to get my daily calorie fix lolz

Nice job on those deadlifts. Always feels good hitting those PRs. Your form is solid, good movement and control from top to bottom.

Only suggest I might make is during the pull phase is lift you eyes up a few inches so you're looking at some point on the wall.

You can't see it in your form, but even that few inch shift for your field of vision can help keep your back straighter and less pressure off the lower back. I have found that always works well for me.

Hey there guy!

Yeah moved base of operations. Give me a drive buy once in while, will be good to hear fron you.

Thanks for the deadlift tip. I tend to look down on both my squats and deads.

[phoenix4444]

March 25th

Yesterday was a fail on accounts. All goals failed, no lifting, no cardio, no foam rolling and food intake failed on a grand scale. The I don't give a fuk appeared and it was over. I was thinking of doing a fast today but really how productive would that be. Other than making me super hungry tomorrow so the cycle can repeat itself.

So today just try to eat normally with sane limits.

[phoenix4444]

[doievenlifttho]

I hope this pic isn't too large, posting from my phone.

You got this Phoenix

[phoenix4444]

^^^

Good rule to live by, I like it

[phoenix4444]

March 25th

Failed hard again yesterday.

I replaced my work desktop image. It has been this for a few weeks



I changed it to this



The cut starts back up today. It one thing to have a couple of stupid days when cutting, end up spinning wheels. However when not cutting those days will lead very quickly to fat city.

1600-1650 calories for a weekly average. How I achieve this will vary, sometimes a straight deficit, sometimes I calorie cycle. I want to keep protein a bit high not much for satiety but for recovery. Carbs and fat will vary depending on I want that particular day. Fiber is important, at least 30 grams. For me fiber is much more filling than protein. If I have to supplement fiber I will.

I flexible diet so no food is off the table. But it would be wise for me to stay away from trigger foods. For right now this means granola, I cannot eat this responsibly. And obviously cinnamon rolls and such are a no touch. I cannot afford to waste calories in such a manner, at least right now.

As far as binge days, I need to find other ways to deal with my work stress. Its not going to go away so I either deal or I fail.

Goals
*1600 calories
*protein 130 grams
*hydrate

[NoCarbsNoSugar]

You got this Phoenix!

For me it's bananas I can't eat responsibly. Don't know why. It's not the sugar, because no other fruit does that to me.

I am finishing a cut on April 2nd and I begged my wife not to buy bananas.

There are 9 bananas on the counter top this morning.



Gorgeous day over here.
How about in your neck o' the woods?

[phoenix4444]

You are bananas for bananas

I have to resist the kettle chips here at work. I look at them every frickin day.


It fabulously sunny out but temp is still pretty chilly in the mid 40's. The sun is sure nice top look at though.

[NoCarbsNoSugar]

You are bananas for bananas

Ha Ha

[phoenix4444]

calories 1638
macros 128p-138c-62f, fiber 31 grams

100 generic calories not in macros

supps
creatine
fish oil
black cohosh
glucosamine chondroitin
ashwaghanda
magnesium
d3
5-htp before bed

ec stack+L-Tyrosine+L-Phenylalanine

meals
1-egg whites, scallion, hot turkey sausage, fat free american cheese, salas, on whole grain and seed bread
352 calories, macros 32p-37c-9f, fiber 8 grams

2-greek yogurt, raspberries, truvia, fiber one cereal
186 calories, macros 15p-29c-7f, fiber 7 grams

3-two natural casing hot dogs with pickle, onion, ketchup, mustard rolled in flatout bread
392 calories, macros 19p-21c-28 f, fiber 8n grams

4-reese's puffs, milk
281 calories, macros 7p-44c-9f, fiber 2 grams

5-seared top round with steamed asparagus
292 calories, macros 53p-5c-7f, fiber 3 grams

3 cups coffee with milk-24 calories



So far so good for the day. I have every confidence that I will not eat any more tonight. Though my man just tempted me with pizza:sad:. Pretty much ate continually all day long. Last meal was at 3:30. Appetite was strong. Also a nice bit of heartburn going on, my reward for the gluttony of the past two days.

So first day back was a good one.

Not much energy today. Ended up taking a short power nap in my chair, woke up with mouth hanging open and drool all over my shirt. Seriously though just feel drained over that past few days. Even with my stack today, not much gumption to get much of anything accomplished. In fact fell asleep after taking my stack. Two more hours here and work then in will be free. Coming back tomorrow though to go through paperwork and finish my taxes. It is easier to get paper work done when the restaurant is closed and I have no other duties.

Dinner today, simple meat and veg.

[NoCarbsNoSugar]

Also a nice bit of heartburn going on, my reward for the gluttony of the past two days.

Did you have lots of baked stuff, like bread, pizza, pastry, that sort of thing?
That used to always wake me up at night with heartburn.
Haven't had heartburn since I dropped all baked goods back in November of 2014.

Sorry. Don't mean to rub it in...
Just sayin'

So first day back was a good one.

That's good to hear!