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  1. #1
    weigh, not measure mtnmama's Avatar
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    Smile mtnmama doin it again - 40 weeks 6/11/21 thru 4/1/22

    starting (this time, ugh) 236 & 41.7%
    goal 170 & 19%

    will be hydro testing bf% every 6 weeks til i get there

    starting with diet (already down ~15 pounds)
    more movement (had gotten mostly sedentary - been working outside on ranch more last few weeks)
    more cardio until heart rate is more normalized (live at altitude - need to make sure no heart attacks)
    some knees over toes work (to avoid injury - have history)
    lifting (this is my favorite - should start around Jun20)

    BFT Jun 11 - 236 - 41.7%
    Jun18
    Jun25
    Jul2
    Jul9
    Jul16
    BFT Jul 24
    Jul30
    Aug6
    Aug13
    Aug20
    Aug27
    BFT Sept 3
    Sep10
    Sep17
    Sep24
    Oct1
    Oct8
    BFT Oct 15
    Oct22
    Oct29
    Nov5
    Nov12
    Nov19
    BFT Nov 27
    Dec3
    Dec10
    Dec17
    Dec24
    Dec31
    BFT Jan 7
    Jan14
    Jan21
    Jan28
    Feb4
    Feb11
    BFT Feb 18
    Feb25
    Mar4
    Mar11
    Mar18
    Mar25
    BFT Apr 1
    Last edited by mtnmama; 09-12-2021 at 07:38 PM.
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  2. #2
    weigh, not measure mtnmama's Avatar
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    Talking update time....

    diet - mostly on point - but prolly dropped cals a little low at first - and ended up still binging at night. i am getting that part under control now - tho last night i did eat unplanned dessert with the fam UGH - so because i am not doing much activity yet - i am at ~1500cal : 150gP(600cal) : 67gF(600cal) : 75gC (300cal). i started with lower carbs (i am carb sensitive - but if i drop too low cramp really badly) - but i was craving WAY too much...so re-calibrated to here. once i am doing more cardio and lifting and getting hungrier - i will up the calories a few hundred - but only if my cut goes too fast - my water is on target now! fook that was hard to get used to again

    movement/cardio until heart rate is more normalized - will start some higher watt steady state cardio this week - have been walking and finally my heart rate is not bouncing all over the place. i am a former competitive rower - i will be erging, indoor biking, and with any luck, running!

    KOT work - ok - finished first full week of the ATG app coaching - and its pretty awesome - i am amazed how much flexibility i have lost - but this program is pretty on target and backed by all kinds of science and anecdotal evidence

    lifting - had planned to start lifting today - but going to do one more week of just adjustment period. i have tried going all in on all parts at the same time in the past - and i just quit super fast because its too much adjustment FOR ME in a day. i cant wait tho....i looooove lifting. i am injury prone - lots of old injuries and some chronic s41t to deal with - so i will start lifting slow and do lots of form checking and not try and increase weight every session - still trying to decide which program to run - prolly use one ive done before - just to make easing in simpler and less time consuming. i am SUPER remote - and lift at home with rack, bars, plates, bells, bands

    https://forum.bodybuilding.com/showt...hp?t=180282133 <---- if you are interested - this is the cut i will be hangin with for the next 12 weeks

    Jun 20 - 234.1 (scheduled for Jun 18)
    Jun 11 – 236.4 - 41.7% BFT
    goal 170 & 21% (down ~160 & 22% and then put on muscle)
    Last edited by mtnmama; 06-25-2021 at 12:13 PM.
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  3. #3
    weigh, not measure mtnmama's Avatar
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    Wink quick update

    diet - ~1500cal:150gP:67gF:75gC is working - ive been under a few times and over - but tracking going well and the balance is happening - and im losing. still hitting water goals daily. i started taking gorilla mind's a2AM this week - stim appetite suppressant - and fook it works to take my mind off of food

    medical - figured i should include this section in case anyone reading can relate - i am a chronic migraine lady - also have occipital and trigeminal neuralgia. have a surgically rebuilt ankle. ive had weird health s41t - spontaneously ripped right carotid and left and right vertebral arteries a few years back. i deal with various types of chronic pain daily - but fook all that - i still need to be in better shape. i have no excuses. I have super fooked test and will be getting back on trt - maybe hrt - waiting to see what doc says

    movement/cardio until heart rate is more normalized - no update here yet

    KOT work - finally got most of the equipment i ordered - still missing a few things - had a rough week with the kids and animals - will get consistent this week

    lifting - havent started yet - wont until i get a bit most flexibility back - injury prone - but maybe another week?

    Jun 25 - 230.9
    Jun 20 - 234.1 (late from Jun 18)
    Jun 11 – 236.4 - 41.7% BFT
    goal 170 & 21% (down ~160 & 22% and then put on muscle)

    https://forum.bodybuilding.com/showt...hp?t=180282133 <---- if you are interested - this is the cut i will be hangin with for the next 12 weeks
    Last edited by mtnmama; 06-25-2021 at 12:14 PM.
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  4. #4
    weigh, not measure mtnmama's Avatar
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    Cool so - on the technical side of things...

    ultimate goal is slow (maintainable) cutting to ~160 then putting on muscle back up to ~170. was at 41.7%bf on 6/10 and hoping to end up around 20-21%. willing to change goals based on progress. this goal based on current actual lean mass and previous conditioning while lifting/rowing in college at peak condition (not trying to get there as a 43yo - just using it as a reference).

    my current next goal is under 200 early fall - might not make that by end of Summer 21 bb.com challenge (link in sig) - just cutting and adjusting and learning to be consistent.

    i am a numbers and calculations person - so here are my details on my plan:

    i am still in early days - and still super heavy.

    i do my calculations based on more 'easy' progress now getting harder/slower as i go. i am shooting for the following - with the increments changing to slower and more muscle wasting every six weeks. i start with 1.5% lbs lost/week and 95% from fat. so i drop 0.20% lbs lost and 5% less from fat each increment. i also make the seventh week only a 0.5% lbs lost and only 50% from fat - EVERY SINGLE 7TH WEEK.

    i know plateaus exist and expect them. i plan on the weight loss portion taking 40-45 weeks. Not sure how to gauge my muscle increase - nor do i have any idea how my recomp is going to go in terms of actual BF% - so wont even attempt to spreadsheet that s41t until this part is done.

    1.5% lbs lost/week - with 95% from fat
    7th week
    1.3% lbs lost/week - with 90% from fat
    7th week
    1.1% lbs lost/week - with 85% from fat
    7th week
    0.9% lbs lost/week - with 80% from fat
    7th week
    0.7% lbs lost/week - with 75% from fat
    7th week
    0.5% lbs lost/week - with 70% from fat
    -this last increment will continue until cut goal met

    i know this seems really technical - but its based on what science and anecdotal info is out there. if i dont have real numbers to hit and cross off and check with BF testing - i quit when it seems slow/plateau'd instead of adjusting. my real long term goal is to learn to pivot and adjust so that i KEEP my fooking goals
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  5. #5
    weigh, not measure mtnmama's Avatar
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    ok - i had some hectic times at home - so updating was relegated to the cut challenge ONLY - ill try and get back on it in here as well.

    i am doing really well on hydration (100oz/day) and caloric intake (~1500 cals/day 150p/75c/67f). i haven't quite been making the protein numbers - but not filling those in with other macros - just running short...since i'm not lifting or doing cardio like mad yet - prolly fine. still doing the ranch work and moving around - just not specific lifting or cardio.

    going to go ahead and modify my goals now - so that i don't get too hung up on not meeting previous goals.

    down 9.6 since cut challenge started 6/25, 15.7 since last bf test six weeks ago 6/11, and down 26.7 total since i started eating less sugar and cut out sodas.

    past six weeks i have lost an average of 1.14% - rather than the 1.5% i was hoping for. seems tiny - but if i don't adjust expectations now - it WILL overwhelm me.

    i get body fat testing done again in the am (9 hours from now - i get super excited) - so really eager to see if i stuck to the 95% from fat goals. if not - i'll start with a caloric/macro change first. i've been pushing out the start of my lifting/cardio until i hit a plateau.

    for now - new numbers will be this going forward:

    1.15% lbs lost/week - with 95% from fat (done)
    7th week
    1.05% lbs lost/week - with 90% from fat
    7th week
    0.95% lbs lost/week - with 85% from fat
    7th week
    0.85% lbs lost/week - with 80% from fat
    7th week
    0.75% lbs lost/week - with 75% from fat
    7th week
    0.65% lbs lost/week - with 70% from fat
    -this last increment will continue until cut goal met

    so i will update tomorrow (if needed) after body fat testing and a dose of power lifter friend talk from my tester/friend
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  6. #6
    weigh, not measure mtnmama's Avatar
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    ok - so lost 2.8%bf in 6 weeks. lost about 6.65% total body weight in 6 weeks. that all calculates out to i lost around 80% of weight from fat. not as high as i hoped - but gives me a data point. next 6 weeks may be a little less from lean mass since the glycogen is definitely part of the change from 1st to 2nd test. either way - switching it up to assuming 80% weight lost from fat for rest of cut unless i see something different. i will be focusing harder on getting my daily protein goals met. i am going to assume a drop of 0.1% less weight lost every 6 weeks - and still planning each 6th week will only see a 0.5% weight loss.

    for now - new numbers will be this going forward:

    1.15% lbs lost/week - with 80% from fat (done)
    6th week
    1.05% lbs lost/week - with 80% from fat (doing)
    6th week
    0.95% lbs lost/week - with 80% from fat
    6th week
    0.85% lbs lost/week - with 80% from fat
    6th week
    0.75% lbs lost/week - with 80% from fat
    6th week
    0.65% lbs lost/week - with 80% from fat
    6th week
    0.55% lbs lost/week - with 80% from fat
    6th week
    0.5% lbs lost/week - with 80% from fat
    -this last increment will continue until cut goal met

    realized i prolly won’t hit my bf goals until this time next year - rather than April...oh well. and realistically - my true goal will take another year or so to put on another ~10lbs of lean mass if i lose 15 pounds of lbm thru the fat loss phase. going to try and shore that up tho - i believe the human body can do more like 90-95% loss from fat.

    if i can shore up my eating and only lose 5% of weekly weight loss total from lbm - i should still be on track for April - and only need to put back on ~3 pounds for my goal of ~170 ~21%bf....
    Last edited by mtnmama; 07-29-2021 at 07:43 PM.
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  7. #7
    weigh, not measure mtnmama's Avatar
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    ok - so test is on friday - and i am feeling good about it - hoping it will stay on trend for the most part. i know a LOT of people dont believe in hydro or dexa - or bf testing at all - but s41t - some of us need numbers and data points to look at - so, ill do it my way.

    i think my 12 weeks will average out to around 1% total body weight lost per week. first 6 weeks was about 80% from fat. Im hoping to get that up to 85-90% from fat for the second 6 weeks and save more lean mass.

    nutrition has been on point - weighing everything still and getting close to or meeting daily protein goals.

    hydration has stayed on point as well - and now that i am used to consuming more electrolytes - i find that i have a healthier outlook on hydration. meaning instead of being afraid to get the electrolytes i need because of bloating or just general water retention - i drink ~100oz water/day with at least one of those bottles (~20oz) being FULL of electrolytes. this means i am having less muscle cramping and just generally feeling better.

    sleep is also better - still a little weird with hubs being on a swing shift - but sleeping more consistently now.

    not reposting the rate of loss i am expecting in long format from here on out - but generally hoping to only drop total body weight lost/week by ~5% per 6 week period and hoping to get at least 85% of that lost weight from fat always.

    i am not hungry or having other issues right now.

    i have been waiting to hit a relative plateau to really begin lifting. this is for many reasons - partially due to illnesses - but more due to wanting to take advantage of this consistent losing without adding in glycogen fluctuation, doms, redetermining calories based on amount of exercise (in the past i have failed due to trying to not eat back calories (or said differently not adjusting calories back into the activity level properly) and being so hungry i would have eaten any passing small furry animals without guilt or cooking). i also didnt manage to maintain the loss that occurred during that period - but at least the lbm i gained didnt melt away. also have a tendency to hit cardio stupid hard thus increasing hunger significantly.

    so the goal now is more like next may for fat loss goal by only decreasing rate of loss by 5% per weekly weight loss total and trying not to lose more than 15% of that from lbm - i should then need to put back on ~10 pounds muscle for my goal of ~170 ~21%bf....and we all know for an intermediate middle aged woman - that could be a year....or three....ugh! really want to hold onto as much lbm as possible here

    maybe i will be fortunate and keep 100% of my lbm from today (~134lbs) and lose ~44lbs from fat (which would put me at ~34lbs of fat) and wind up at ~168lbs and ~20-21%bf. i know its not realistic - but a girl can hope ppl!



    thanks for coming along down my weird rabbit hole of calculations and caloric intricacies
    Last edited by mtnmama; 08-31-2021 at 12:40 PM.
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  8. #8
    weigh, not measure mtnmama's Avatar
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    side note - considering a break (periodization style) in 6 weeks - i am at 15% total weight lost since early march - 5% was really early on and fast - but about 10-12% lost since June 11. If i go to mid-october i will be in active diet for four months and maybe somewhere around 20% down total.

    i guess i was technically doing a maintenance phase from end of march thru mid june - after a 5% loss. now ive been cutting for 12 weeks and have another 10% loss

    Dr mike from renaissance periodization would recommend now to do 12-18 weeks maintenance phase....and that is unfathomable. i am middle aged and on hrt which i started six weeks ago. i feel like my hormones are in better shape due to this.

    i am seriously worried about momentum loss if i do this. i am also worried about starting to lift again at the same time as starting a maintenance phase. (not worried - just could see why weight fluctuating wildly and having trouble bringing it into focus quickly)

    ill consider it - especially since i have rebounded in the past.

    edit: i may do a much shorter diet break....maybe 2 weeks?
    Last edited by mtnmama; 08-31-2021 at 07:30 PM.
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  9. #9
    weigh, not measure mtnmama's Avatar
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    havent abandoned updating here - just super busy - will update regarding last bf and the two week maintenance i am currently doing tonight!
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  10. #10
    Registered User usher10's Avatar
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    so now what is your current weight loss?
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  11. #11
    weigh, not measure mtnmama's Avatar
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    Originally Posted by usher10 View Post
    so now what is your current weight loss?
    im down from 248.6 to 206.4 this am. ultimate goal is to lose about that again - about another 40lbs.

    i'll be posting on whats been up the past little bit tonight, prolly. whole fam got down with a virus of some sort - and i was not spared....so not a bunch of time for extra posting.

    for me - this is slow loss (compared to my historical attempts) - and now i am in maintenance (for 2 weeks) after about 12 weeks on....i never have really done maintenance/breaks, except the ones that lead me to completely stopping healthy lifestyle changes - so i am hoping that i will be more physiologically capable of keeping it off and maintaining a healthier lifestyle.

    i averaged 1.98lbs lost per week in the past 12 weeks.
    Last edited by mtnmama; 09-12-2021 at 01:16 AM.
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    so - i was down to 35.7% when i tested on 9/3. that was a bit over 3% over 6 weeks. i have previously been just under 3% over the previous 6 weeks.

    GENERAL - over the 12 weeks of cutting that i stopped on 9/3 for a 2 week maintenance phase (in currently) i lost ~12% total body weight - 6% body fat. first 6 weeks was ~80% lost from fat - and the second 6 weeks was ~98% lost from fat. i expected second 6 weeks to be higher from fat simply because glycogen and water retention would have been mostly accounted for in first 6 weeks. i did not expect to see 11.2 lbs lost and only 0.2 of that from lean mass. a pleasant surprise.

    while i understand that there is margin of error - and i get that means that likely these numbers aren’t exact - they are sufficient for my purposes and i appreciate what they can show/teach me.

    so after this current 2 week maintenance period is up - i will be shooting for 1% total loss per week and close to 0.5% body fat per week. i would like for my total loss to be 90+% from fat for said 12 week cut. will reevaluate after that.

    i will continue to do a 2 week maintenance period between each 12 week cut period.

    the following 12 week period i will shoot for 0.75% total loss per week and then final(possibly?) 12 week period i will hope for 0.50% total loss per week. i think that drop will reflect appropriate decline in total weight loss ability as one reaches closer to ideal body weight.

    so in theory i will be ~185 and 29% by the end of next 12+2 week period - which will be just before christmas....and new challenge goes along with those dates - plus two weeks – i'm so stoked to begin the next 12 week cut

    CALORIC INTAKE - my caloric intake for past 12 weeks was loosely 1385cals (125p, 75c, 65f) - but with flexibility up to 1550.

    during this two weeks i have been at 1675 cals (125p, 125c, 75f) - but again - if i didn't hit quite that high or i go 100-200cals above, i am not having a conniption fit - more relaxed.

    as usual, and as all who have read anything from me over the past years will know - when i am tracking - i am 100% tracking. nothing slips past my lips without first hitting the scale (except water - and i have a bottle weighing the ounces)

    HYDRATION / ELECTROLYTES - perfect - drink ~100oz/day and use LMNT to keep my electrolytes on point.

    SLEEP - sleep is basically as good as it has ever been - at least since i was 12-13 years old.

    LIFTING - still pending - will address this topic shortly.

    k - that should be a good update for now.
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  13. #13
    Registered User HomeGymChains's Avatar
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    Great progress!
    Sounds like a very solid program!
    At age 63, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  14. #14
    weigh, not measure mtnmama's Avatar
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    Originally Posted by HomeGymChains View Post
    Great progress!
    Sounds like a very solid program!
    thank you kind sir!! i'm trying to do things a little less hammer and more scalpel these days

    i'm so anxious about integrating my lifting back in - and especially nervous about cardio - since i really want to hold on to the precious muscle i have today thru the rest of the fat loss.

    i will likely integrate heavy lifting before fat loss is complete and hold off on cardio a bit longer. i live on a ranch of sorts and normal life gets me some degree of cardio, functionally moving heavy things, and movement anyway (that i def don't track).

    and just fyi - if you haven't read my history - most out there now haven't - my concern about lifting is that i get soooooooo hungry and several times in the past i have struggled to stay the fat loss course once that hunger took me over. i was a competitive athlete for many years - lifting heavy is ONE OF MY FAVORITE THINGS TO DO IN LIFE - so i am eager - but trying not to self-sabotage....

    for health and longevity - i need to lose the fat like yesterday - so i will continue to do what seems to be working until i hit a substancial plateau - or lose the desired amount of fat - and then shake up my plan.

    Last edited by mtnmama; 09-20-2021 at 06:35 PM.
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  15. #15
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    mtnmama is online now
    update to goals

    my goals have slightly changed - and i am now hoping to get down to ~155lbs while maintaining ~95% lbm- which would put me ~18.5% (126lbm and 29fm). i would then like to get back up to ~170lbs at ~19% (138lbm and 32bf).

    all of that to say that i will be doing some things after the cut down to 155. stoked at the current and future journey!!
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  16. #16
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    mtnmama is online now
    (this part is repost from cut thread)

    2 week maintenance ends NOW - it was weird and not my favorite thing (since it was only ~300cal above cut - not really like a cheat session). at start of maintenance i was (208.0) - after one week my weight was still trending down (207.5) - and even 3 days ago i was (206.3) - then this morning i am (210.6) - and i was not eating in a 4,600cal daily surplus during those 3 days water retention is a real b1tc4 and has a very real impact on the scale. yall who may be new (if there are any) remember this during our cut - just a slight change in meds/salt/food can certainly cause the scale to do weird things.

    figure i may get a whoosh for next weeks check in since i am clearly holding a s41t ton of water since 3 days ago.

    (new stuff starts here)

    ok - next cut begins NOW - and it will be a 14 week. link in signature if you want to join or see what it's all about (basically a group of ppl on bb dot com cutting together and checking in weekly)

    as i mentioned before - i will be shooting for 0.75-1% total loss per week and close to 0.5% body fat per week. based on the losses since june, i would like to plan for my total loss to be 90+% from fat for this one. will reevaluate after.

    i will also still be doing body fat testing every 6 wks - then 2 week maintenance n chill period before the next cut round

    this time around, i will be shooting for 180-188 and hopefully around 29% by this 12+2 week cut period. i'm so stoked to begin the next 12 week cut NOW

    CALORIC INTAKE - my caloric intake for next 12 weeks will be 1345cals (120p, 70c, 65f) - but with flexibility up to 1450 - this goal daily intake is about 40-50 less than last 12 weeks.

    HYDRATION / ELECTROLYTES - wont keep posting on this - as per usual - its on point ~100oz/day and use LMNT to keep my electrolytes on point.

    SLEEP - also will be the last time i post on this - no need - finally got it squared away - but anyway, sleep still good - weird sometimes cuz hubs works swing shift - but i get enough - and more than before.

    LIFTING - will start as soon as weight loss plateaus

    CARDIO - still pending - also waiting until bad plateau - trying to keep my lean mass thru cut - then ill jump back in the cardio ring

    **********
    so this round looks like
    **********

    start: 210.6 (9/17/21) | bf 35.7% (9/3/21)
    goal: 180-188lbs & bf 29%

    Sept 17th: 210.6 (after 2 weeks maintenance)
    Sept 24th: lbs
    Oct 1st: lbs
    Oct 8th: lbs
    Oct 15th: lbs
    Oct 22nd: lbs
    Oct 29th: lbs | bf %
    Nov 5th: lbs
    Nov 12th: lbs
    Nov 19th: lbs
    Nov 26th: lbs
    Dec 3rd: lbs
    Dec 10th: lbs | bf %
    Dec 17th: lbs (maintenance week)
    Dec 24th: lbs (maintenance week)
    Last edited by mtnmama; 09-20-2021 at 06:44 PM.
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  17. #17
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    mtnmama is online now
    not stoked today - which is unusual for me. weigh in was good - down 1.6lbs since last weight in before maintenance....so thats all good.

    got some health news that has me confused and pretty concerned. i am getting a second opinion before i worry too much. first doc said super complex surgery - maybe never lift again - and for sure never heavy. but after some cursory research on the net in general and here on bb dot com - i think she is wrong and uninformed about the bb community and what ppl are capable of (specifically women ppl).

    so this is prolly too much for me to share - but this is my personal journey thread - so whatever - and maybe some peeps who read will have experience or thoughts. stop reading if you dont wanna read about a female problem that aint sexy.....doc says i have a complex incomplete prolapse (woman kind, not vertebrae). i have a tilted uterus, which i have known since first preggo – never was a big deal except last month during preggos and delivery - and whatever - had my kids and life is fine. youngest is 14 and i havent had issues since after giving birth healing. havent had any docs mention prolapse and havent had any 'events' where an injury or thing happened that would have changed anything. so i am understandably confused why this BRAND NEW doc thinks i have a problem that no other doc has ever noticed - and immediately tells me that i cant lift, shouldnt lift, wont lift again.

    as a much younger woman i did tear some abdominals and fascia during sport - and then later during preggos i did deal with some complications - but as a survivor of spontaneous carotid tearing and chiropractor caused bilateral vertebral tears - i can tell you that i have no reason to believe the odd diagnosis i received on wednesday and more - NO REASON TO BELIEVE I AM DONE LIFTING FOR LIFE. humans are phenomenal and we can overcome an insane amount of injury and are capable of ridiculous repair.

    im calling bs until i can hear a second opinion say the same. the repair is a complex surgery (according to her) and might require a specialist after the specialist sees me. wtf? i have no symptoms, no pain, no issues, no other doc ever noticed (and having had multiple kids - lots of docs have checked my anatomy over the years). the repair fails 50% of the time and the possible side effects and negative outcomes as a result of the repair are HORRIBLE - and much worse than the nothing i am feeling now. i am that friend you have that always gets the 1% chance of bulls41t outcome - so its riskier for me anyway. i cant take half the antibiotics on the market and pain meds dont work very well for me postop - genetics a little fu34ed up. thats all fine - but all reasons why i may not ever repair this s41t.

    at first i did freak out - until i read of a few women who still lift, heavy, and some even compete. many women choose to handle without surgery - and im pretty sure i will be joining them unless my risk is worse for some reason. wont know for another month or two - but this is jacked up. im not stupid and if there is some other info i do not currently have - that could make the condition more dangerous - then i would of course consider repair - but reserving judgement for now.

    fu34ing bulls41t
    Last edited by mtnmama; 09-24-2021 at 11:47 AM.
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  18. #18
    weigh, not measure mtnmama's Avatar
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    mtnmama is online now
    been out for a minute – i mean – still in the threads – just haven’t updated here in a bit

    progress so far – as it relates to this thread:

    3/10/21 – 248.6 – 50%
    6/11/21 – 236.0 - 41.7%
    7/24/21 – 221.3 – 38.9%
    9/3/21 – 208.0 – 35.7%
    10/8/21 – 201.7

    next bf% 10/29/21

    no update on previously mentioned girly thing – expect confirmation that I have no symptoms – only a history of having kids – which is fu45in stupid way of diagnosing a condition and recommending a surgery. so – I’m waiting for the second opinion appointment – and I’ll check back in on that topic after.

    weight loss is still on point for now averaging 1.1%/week and body fat dropped (only thru last test) averaging 0.5%/week.

    for those who do not want to go back and read – those were the estimates I found for safe loss over time and most related to sustained loss over long term. i calculated my cals to get me as close as possible to this amount of weekly total body mass loss and fat percentage loss.

    i also decided (again with much research and sage advice from my elders) to implement the two week maintenance between each 12 week mini cut in order to provide most long lasting results. this is theorized to help with hormonal stabilization, physical ‘rest’ from the cut itself, and psychological relief from the cut mentality. I feel like it did – tho upping the cals by such a small amount kinda mind fu56ed me a bit….make me want to eat more than maintenance

    CALORIC INTAKE - my caloric intake for this 12 weeks is still 1345cals (120p, 70c, 65f) – which is working – so staying here prolly until after next maintenance period (~12/31)

    LIFTING – still haven’t started – ugh – soon – when the plateau hits

    CARDIO - still pending - also waiting until bad plateau - trying to keep my lean mass thru cut - then ill jump back in the cardio ring

    **********
    so this round lookin like
    **********

    start: 210.6 (9/17/21) | bf 35.7% (9/3/21)
    goal: 180-188lbs & bf 29%

    Sept 17th: 210.6 (after 2 weeks maintenance)
    Sept 24th: 206.6
    Oct 1st: 204.5
    Oct 8th: 201.7
    Oct 15th:
    Oct 22nd:
    Oct 29th: | bf %
    Nov 5th:
    Nov 12th:
    Nov 19th:
    Nov 26th:
    Dec 3rd:
    Dec 10th: | bf %
    Dec 17th: (maintenance week)
    Dec 24th: (maintenance week)
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