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

[shesprints]

I'm reading a book about sleep. One of the suggestions for regulating sleep better is to get plenty of sunlight early in the day (if you're on that schedule) and blocking blue light near bedtime, but you probably know that. You've probably also tried melatonin. For me, exercise is also better early in the day rather than later--if I work out near bedtime I cannot sleep. Carbs at night help, too. And, frankly, I take a Benadryl to get to sleep most of the time! Rachel (pharmacology phd student) says it's safe to do that. Okay, that's all I got lol.

[phoenix4444]

^^
Ty for the suggestions. I did end up buying some blue blocking glasses which I wear before bed. It is really easier on the eyes. Sunlight though is another matter with my night schedule and anxiety going out in the daylight.

_________________

I finally slept a little better last night. I was prone to taking a 2-3 hour nap after my first meal. I got up and today I did not feel that need. Hopefully this one night trend can continue and I can workout again. My naps were in place of my workout times. My diet has been a mixed bag on the nutritional and probably running around maintenance. My last weigh in was a few weeks ago and I was 150.2. I will jump back on the scale Saturday to check. My carbs have been a little higher so that might show up on the scale.

[shesprints]

I'm glad you got sleep!

There's definitely a big difference between fasted weigh-ins and weigh-ins after eating carbs and, for me at least, salt. I'll see an overnight 2.5-pound drop when I eat lower salt after a day when I had something made with teriyaki sauce or something. It's crazy! So interesting.

[NoCarbsNoSugar]

Carbs and Sodium also cause me to get higher numbers on the scale. I think they cause me to retain more water.

One day of fasting and lots of water usually fixes the problem.

150lbs is pretty good, Phoenix, no? I forget what your goal was? Are you far from it?

[phoenix4444]

I'm glad you got sleep!

There's definitely a big difference between fasted weigh-ins and weigh-ins after eating carbs and, for me at least, salt. I'll see an overnight 2.5-pound drop when I eat lower salt after a day when I had something made with teriyaki sauce or something. It's crazy! So interesting.

Yeah it doesn't take much. I don't sweat a 2-3 pound jump if my carbs are higher than norm or if I eat meal before bed. I am a heavy, consistent salt user so that does not effect me much.

Carbs and Sodium also cause me to get higher numbers on the scale. I think they cause me to retain more water.

One day of fasting and lots of water usually fixes the problem.

150lbs is pretty good, Phoenix, no? I forget what your goal was? Are you far from it?

I need to get my fasting and eating schedule back up and running. I feel so much better when I do so.

I am looking for a weight of 120-130. I am not really going too much by the number though. Its all about how I look and feel.

_____________________

Weight 151.7

A little water heavy from the excess of carbs. Nice to see that I have been floating around maintenance without counting and with a few high days thrown in. Today was a cooking and cleaning day. I was pretty tired until around 7 pm. Took a nap again after I got up. I was anxious about a stupid thing and could not sleep. My dumb obsessive brain sometimes can drive me to insanity. Anyway I got my first meat shipment in which was mostly salmon and chicken. I made a veal liver pate which turned out ok. It was a bit gritty so next time I need to use a finer strainer. I also tried my hand at yogurt which did not turn out too good. It had the texture of stringy honey and the sourness just was not there. I will still eat it and try again next week.

I Plan on doing a fast tomorrow. My last meal was around 12:30 tonight so the plan will be to wait 24 hours. I am feeling better mentally so hopefully I can step up and accomplish this. It sure would be a good kick in the butt to get me fired up a bit. Also I am going to start structuring my days with foods and activities the night before. I have been to loose in my mind so a little structure to bolster the confidence.

[shesprints]

How'd the fast go? It is great that you were able to maintain--I took a couple of weeks of doing that myself--by all accounts, diet breaks make you more successful in the long run. Are you still doing the workouts?

[phoenix4444]

^^^
I broke it at 7 pm because impulsively ate 3 big sugar cookies. A bit of a fail since I was not really hungry and I could have easily waited until I got home. I have been having issues ignoring sweet things lately. I need to get my act together.

I haven't been working out. I have been so tired for whatever reason. I now am getting up the gumption now to get my ass downstairs and get some work done.




Meal for today was sweet potato and smoked herring patties with coconut milk and lime juice. The batch made six and just got done eating the remaining.



The goal for today is to get my workout done and not to eat any garbage food. Wish me luck.

[shesprints]

Good luck!!!

[phoenix4444]

Good luck!!!

Ty woman
I got er done!

[phoenix4444]

Calories and macros were an estimate since I did not weigh anything. I have a good grasp of size so I feel I was within 100 calories either way.

Calories 1541, macros 49p/145c/88f

1-Sweet potato and smoked herring patties with coconut milk and lime

2-the same as meal 1 without the milk and lime

3-apple, banana, my failed yogurt, honey, a little grapenuts

Way too low on protein so feeling a little hungry. My high fat number helping to keep me somewhat satiated though. Meals were between 2 and 8.



Workout

Warm-up on treadmill for 5 minutes along with some band stretches.

All sets were 12 reps and in supersets

db squats 1@15 and 1@30
single leg RDL 1@12 each leg

db incline press 1@25, 1@30
fast and slow pushups 6 and 6

bb row with monkey bar 1@75, 1@85
Floor cobra x2

db lunge 1@15 each leg these were supposed to be lunge to balance but I forgot

peck dec with band x2
pinch press 1@8 with db, 1@10 with plate

lat pulldown 1@75
prone press 1@5

Changed up the program a bit with bb row instead of db bell row. Also switched up the days. Day one is supposed to be yoga but lifting fits better for my short work night. I will hit up yoga on Wednesday with some stretching on tap for tomorrow. Overall it was a good session. I went slower so I could lift better and feel so nauseous. My balance was a bit better for the one leg RDL's though I did leave my back foot somewhat on the floor to help. I haven't lifted with this much volume in years so I was pretty winded. I am sure that will improve if I can keep consistent.

[phoenix4444]

Calories 1560, macros 125p/149c/51f. This was an estimate

1-half a roasted chicken, rice, peas, carrots, curry. Chicken liver and heart cooked up in a little butter.
2-2 oreos
3-chili



The pasture raised chicken was amazing. It was way less fat than a factory farmed bird bad tastier. The liver and heart were pretty great as well. I am going have to order me some heart on my next meat order. I could not resits the oreos. Stopped at just two so I was ok with that little bit of badness. I don't eat chili normally because of the beans. There was not that many in there so I went ahead and had a little It also had green beans and corn. I think my gut will be ok.

I did no stretching today, took a nap before work yet again. I don't know what my deal is. Its around an hour after I eat and I just can't keep my eyes open. I was pretty tired towards the end of my work night. And holy hell am I sore. Man db squats and lunges are no joke. I don't go in to work until late tomorrow so nap or not I will get some workout in.

[phoenix4444]

Calories 1594, macros 120p/89c/80f

Meals were between 1:30 and 8

1
-sockeye salmon,coconut oil, avocado.
-goat milk cheddar

2-two bananas

3-chicken breast, butter, carrots, peas

-one mini snickers



Wanted to go with higher fat today but was craving protein big time. Ideally I would like to keep my protein around 80-90 grams. I am pretty hungry tonight. Probably just me getting adjusted to lower calories again. Plus I did not drink enough water which plays a part.

First snowfall of the year. About 4 inches of wet snow to deal with tonight. Its not easy pushing a cart full of heavy trash down a long driveway through all that mess. Was a mini workout for sure. Not to mention the snow on the dumpster lid. Now the winter work hours begin. Not looking forward to 1-3 hours extra that the weather can cause me.

[phoenix4444]

Doing OMAD and went cave woman today. The roast had two ribs and ate most of the meat. Then I threw the leftovers in the slow cooker to make broth. Also had two potatoes fried up in beef tallow and butter. Now having coffee to get ready for work, it will be a long night.

[shesprints]

Way to go on the workout! It really does look good, very well-balanced and will serve you in the long run, I think.

Meals are hngj. I love salmon, though I'm off avocado at the moment--preferring sesame oil for my fat (it's really good on asparagus). And that rib meat looks so good. I had a really good steak the other day; my mom brought it back from the Berkshires. For some reason it tasted a lot better than the meat I buy here in NYC.

[phoenix4444]

^^
I am pretty pleased with the set up. I do miss the barbell though.

I ordered enough salmon to last me for a few months, that bulk shopping for the win. It is the best tasting fish for sure. I haven't had sesame oil in ages. I kind of avoid all seed oils in favor for animal products.

Was the steak grass fed? It really does taste better, better for you as well.

[phoenix4444]

Weighed in on Saturday and was 149.6. I was pretty carb heavy so I was ok with the small loss.

some meals over the last two days. Lol this log is turning in to a food journal.

[shesprints]

I don't mind that it's a food log. You're a good cook and food photographer, and your meals are generally appealing--especially when I see some carbs in there, like now. And hey! You're under 150.

[phoenix4444]

Thanks woman. Feels bad sometimes with all you fine women going hard on the workouts and me just eating.

Had some Iberico chops today that were off the charts good. I have been avoiding pork because I am not sure of how my gut would react, so far so good. I over roasted them a bit but wre still juicy. And that meat and fat around the bone was heaven.



The last two nights work has kicked my ass. I Did not get home until 3 tonight. Shoulder hurts and my old hands are just not doing well. Nights like this makes me wonder how much longer I can do this damn job. Doesn't help my joints and hands that it has turned hella cold. I was going to lift tomorrow but I will see how I feel. If not I will do some yoga. Drinking some hot water with a little mineral salt to get warm and took a dose of CBD to see if it helps the pain in my hands.

[phoenix4444]

Been a little off track the last few days. Too much crap food and too many naps. I did not weigh in today but I put on a pair of my test jeans and got them past my hips. Could not do that a month ago so progress regardless of what the scale says. Today I took my mom out to lunch for her birthday along with my youngest sister. The sushi was fantastic, its a rare treat for sure. Sadly my sis with als can no longer eat nor speak due to the disease progression. Her place at the table was missed.

Going to try fasting tomorrow. I have the hormonal hungries so we will see if I have the willpower.

[OfficerJimLahey]

Tomorrow is a new day. Hope it treats you well!

[shesprints]

Hey lady, I hope you're doing okay. <3

[phoenix4444]

Tomorrow is a new day. Hope it treats you well!

Always good to hear from you. Hope all is well in your world

Hey lady, I hope you're doing okay. <3

Meh, trying to wrap my head around issues.

_________________

Been a human garbage pail as of late, fasting today. Must resist all the sweet things. Otherwise feeling unwell. Woke up with a nasty headache yesterday which is unusual. I think it was caused by the super dry air. I did not run the space heater last night and just work up with stuffy winter head which I can deal with.

Working on getting my nutrition back on line this week with maybe some light lifting/yoga.

[shesprints]

A humidifer can make a serious difference. Rachel has one in her house and it's so nice--I really should get one too.

I'm sorry you're having issues. Is Thanksgiving going to add to your stress or reduce it? I hope you have a good one anyway.

[phoenix4444]

^^^

I am seriously considering getting one. The dryness seems worse this year. My head and sinuses are fooked. Maybe I will do a little amazon shopping over the week-end.

Not going to the family get together. The sensory overload is too much with the buzz of people, animals, and cigarette smoke. I am working instead.

__________________

Broke my fast at around 18 hours with a small cupcake and cookie. Not ideal and made me tired ans left a nasty feeling in my gut. Just cant leave the sweet stuff alone. Ate a real meal when I got home of chicken liver and eggs cooked in ghee with two slices of bread, sriracha . The liver was hard to get down tonight so the bread along with the sriracha helped. Haven't quite gotten used to the texture but I will continue to eat liver for the nutrition. I usually take about an ounce and cut it up real small and throw it in my rice meals. Works out better for me that way.

Day off tomorrow or I hope. I am choosing to work on Thursday instead. Its been a long ten day work week and I am pretty tired. Unreliable people have been a bit of a problem so I have been doing extra jobs. I will not be very happy if that goes down tomorrow.

[phoenix4444]

Calories 1503, macros 91p/104c/75f

Ground beef, chicken liver, beef tallow, rice, peas, red curry paste-split into two meals, 3:30 and 7
milk in my coffee

Here we go again

Pretty ideal macros today. I am shooting for 70-100 grams protein and 70-90 grams fat, with carbs not over 120 grams. Lately on the struggle bus with sugery, cakey items. My weak will for those temptation needs to be tempered. My mood has been low and I am sure the lower quality food has not helped.

I do aim to get some lifting/yoga in. I need to do it first thing before I lard myself in the chair. That is a hard habit to get back into. I am sleepy still when I get up. So tomorrow I will pop a caffeine tab right away and hop on the treadmill instead of zoning out on youtube and then napping.

[shesprints]

The longer you stick to your healthy dietary patterns without cheating or taking unplanned bites of food the easier it gets, but if you keep breaking the pattern you will keep struggling, I think.

And, yeah, probably doing more movement and cardio will help you get in touch with your appetite and eating foods that ultimately make you feel better. Especially moodwise. There's this funny element where eating a good diet can be both physiological and psychologically helpful......

though I'd be craving carbs too if I tried to eat as few as you do. I need a decent amount of starchy food to feel okay and not have insane cravings. But you know your body way better than I do.

[phoenix4444]

Meal last week



And today


Getting myself ready to get some lifting in. I have been inactive lately. My first day off work was Saturday after 13 nights straight and life has left me tired. Hope all is well with everyone.

[FallenAngel80]

Your food p0rn game is strong as always, Phoenix! 13 nights straight working sounds super tough, hope your lifting goes well

[phoenix4444]

^^
Ty. Something a bit different then my staple of ground beef and rice.

It was not fun. Needed the money desperately so the slavery was needed. I was dealing with a sinus infection as well. On the downside of that though.

________________________

The eggs, side pork, and salmon was my only good meal today. It was around 800 calories. I had a pop tart after lifting and a cookie at work with a small bit of potato chips. Work was a bit more physical tonight. The lifting with the surgery snacks made me feel kind of bad. I need to fuel my body better. I had 50 grams of protein in water when I got home. My protein total was around 100 grams with about the same amount of fat.


Upper

Db floor press, 25 2x12
lat pulldowns 75 2x12

Incline bb bench 65 1x12, 1x8
monkey bar row 85 2x8

Wide straight arm pulldowns 30 1x12, 1x6
close grip pulldowns 30 1x12, 1x6

Flat db flyes 10 2x10
Db pullover 25 2x8

Feeling every bit of of fatigued tonight. I was pretty spent by the end.

[shesprints]

Hngh at meat and salmon. What's that with the salmon? Eggs with side pork? I've been having an over-easy egg with some turkey bacon on the side, but I don't usually mix as I like crispy bacon.

Floor press is an underrated exercise. I should do that more.

Sorry you've been sick. I have been as well and some gentle cardio seemed to help a lot.