All Things Fit

[jaim91]

ENJOY THE REST DAY TOMORROW GIRLY!

You've earned it!

Eat, train, rest, REPEAT!

[pacificgrl]

ENJOY THE REST DAY TOMORROW GIRLY!

You've earned it!

Eat, train, rest, REPEAT!

rest days are the best invention. followed in close second by the carb-up. (even though there's a love/hate relationship there)

i'm going to adapt that as my new mantra.

[pacificgrl]

98.8lbs
bf 25%
waist 25"
thigh 18 1/2"
hips 32 1/2"
bicep 8

all went down except for thighs.

blood sugar felt a bit low this a.m. today's macros need to be tweaked... i'm too lazy to add everything in at the moment but it's roughly going to be this:
grams cals %total
Total: 1907
Fat: 150 1348 71%
Sat: 61 551 29%
Poly: 39 349 18%
Mono: 37 334 18%
Carbs: 1 4 0%
Fiber: 0 0 0%
Protein: 135 540 29%
Alcohol: 0 0 0%

[phabphour20]

Awesome progress!

98 pounds, yeesh. I weigh three times as much as you (and could bench you, curl you, press you, upright row you, lol). That is crazy.

Keep up the good work!

-PP

[stewart3860]

Hey!

Jaim is right. Keto isn't as much about a calorie deficit as it is about manipulating your food to work with your body to use dietary fat, and then body fat for fuel.

Last week I was eating a 1 minute muffin, which I thought had 113 cals, turns out it had 295 cals, (did it wrong on a fitday thingy) but I still went from 147 to 144. So you can eat quite a bit on keto and still lose fat.

Looks like you're doing good though. keep it up!

[pacificgrl]

Awesome progress!

98 pounds, yeesh. I weigh three times as much as you (and could bench you, curl you, press you, upright row you, lol). That is crazy.

Keep up the good work!

-PP

could you bicep curl me?

(that's pretty funny.)

[pacificgrl]

Hey!

Jaim is right. Keto isn't as much about a calorie deficit as it is about manipulating your food to work with your body to use dietary fat, and then body fat for fuel.

Last week I was eating a 1 minute muffin, which I thought had 113 cals, turns out it had 295 cals, (did it wrong on a fitday thingy) but I still went from 147 to 144. So you can eat quite a bit on keto and still lose fat.

Looks like you're doing good though. keep it up!

i never counted cals before but now i'm using fitday to see the macros are in my target range. i suspect there's a high margin of error with fitday - either on my part or theirs! oh well.

[stewart3860]

i use calorie-count . com and i usually put everything in myself, instead of relying on their nutrtional info. Most of the time it isn't the same unless i do that.

[phabphour20]

could you bicep curl me?

(that's pretty funny.)

Yes, but I'd have to attch some sort of handles to you and it would require both arms, but I could definitely do it.



-PP

[jaim91]

Try using the edit function to correct the food macro breakdown on fitday. I changed up their macros for chicken because for some reason, it actually had carbs...weird.

[pacificgrl]

Try using the edit function to correct the food macro breakdown on fitday. I changed up their macros for chicken because for some reason, it actually had carbs...weird.

great to know. i'm sure if i sat down and did some checking i'd notice other errors too.

[pacificgrl]

the rep feature is new to me and i've got to make up for lost time. people have been so helpful on here.

weight is the same... i'll post my lifting routine a bit later. i tried something new and did crunches on the fitball in between exercises.

being a beginner to lifting i finally see what i've been missing. since i'm trying to firm up, i finally understand that my body is reallllly soft. skinny fat is one true oxymoron. i have a looong way to go but the results are coming quickly.

i need to stock up on proteins and repurchase that awesome mayo that crashed on the floor. my macros

grams cals %total
Total: 1906
Fat: 155 1393 74%
Sat: 64 574 30%
Poly: 39 351 19%
Mono: 37 331 18%
Carbs: 21 58 3%
Fiber: 6 0 0%
Protein: 110 441 23%
Alcohol: 0 0 0%

[phabphour20]

You are making great progress. Your macros are impressively fat-packed.

One rec. I would make is not to weigh yourself every day. Try once a week.

I don't know if you operate the same way that I do, but I know when I get in there and the scale hasn't changed or has gone up, it will ruin my mood for a bit. If it is really bad, it has the serious potential to plunge me into a binge.

When I weigh myself once a week, I can reduce the daily impact of the scale (which fluctuates for various reasons). This way, I am forced to look at my body and ask myself "how do I feel?" This is a better way to judge progress and helps keep me on track.

But then again, you don't seem to be as much of a head case as I am, so take it or leave it.

Keep up the good work!

-PP

[pacificgrl]

You are making great progress. Your macros are impressively fat-packed.

One rec. I would make is not to weigh yourself every day. Try once a week.

But then again, you don't seem to be as much of a head case as I am, so take it or leave it.

Keep up the good work!

-PP

i'm experimenting with keeping my protein in the 100g range but that means that my fats have to be bumped way up in order to get in enough calories for the day. pats of butter are delish on their own or with a dash of cinnamon.

but i have to weigh myself every day. what if i go OVER 100 LBS?! GASP! THE HORROR. same thing happens to me - i am in a foul mood if my weight fluctuates. plus i'm kinda in this place where i'm putting on lean mass but i want to do an even exchange of fat for lean mass... so the digital scale isn't written in stone. the body fat test i only measure 1x week.

which brings me to my next issue. i'm so freaking tortured by the up coming carb-up and how to do it moderately. at the moment i'll plan for 2 meals with high carbs. are you going to pass this round?

[phabphour20]

i'm experimenting with keeping my protein in the 100g range but that means that my fats have to be bumped way up in order to get in enough calories for the day. pats of butter are delish on their own or with a dash of cinnamon.

but i have to weigh myself every day. what if i go OVER 100 LBS?! GASP! THE HORROR. same thing happens to me - i am in a foul mood if my weight fluctuates. plus i'm kinda in this place where i'm putting on lean mass but i want to do an even exchange of fat for lean mass... so the digital scale isn't written in stone. the body fat test i only measure 1x week.

which brings me to my next issue. i'm so freaking tortured by the up coming carb-up and how to do it moderately. at the moment i'll plan for 2 meals with high carbs. are you going to pass this round?

Anniversary dinner out with my fiance tonight. Our last "fake" anniversary. We are going to a good restaurant and I am going to eat whatever I want. I won't have beer though. That stuff kills me. It is a wine-bar/restaurant type place, so red wine it is...

I would think that your two meal plan is probably adequate. Do you feel depleted? Do you feel weak at all in the gym? If not, I might skip it all together. I am really starting to believe it isn't necessary to carb up at all. After finishing this for a second time ( http://www.amazon.com/Good-Calories-.../dp/1400040787 ), the evidence is mounting. If you haven't gotten it yet, please do. It will shock you.

If you are trying to exchange fat for lean muscle, then the scale is probably even less of a reliable source of information. If it works for you without ruining your day, then go for it.

All the best,

PP

[jaim91]

but i have to weigh myself every day. what if i go OVER 100 LBS?! GASP! THE HORROR. same thing happens to me - i am in a foul mood if my weight fluctuates.

All the more reason NOT to weigh yourself everyday; so that the numbers don't dictate your mood...

[pacificgrl]

Anniversary dinner out with my fiance tonight. Our last "fake" anniversary.

I would think that your two meal plan is probably adequate. Do you feel depleted? Do you feel weak at all in the gym? If not, I might skip it all together. I am really starting to believe it isn't necessary to carb up at all. After finishing this for a second time ( http://www.amazon.com/Good-Calories-.../dp/1400040787 ), the evidence is mounting. If you haven't gotten it yet, pleae do. It will shock you.

congrats! have a great time.

i felt depleted today but that could be the fact that i work out at 5am, work a 40 hour work week and the weather sucks. my carb-up is squeaky clean carbs only.

i haven't read the book yet but i'm interested. thx for the rec. what did you find shocking? i find it hard to follow too much of the scientific reasoning behind the keto approach. my results are evidence enough for me that it works. for me. as far as learning about the big bad food industry, yeah, it's all evil... but what other people eat for lunch really doesn't matter to me.

[phabphour20]

congrats! have a great time.

i felt depleted today but that could be the fact that i work out at 5am, work a 40 hour work week and the weather sucks. my carb-up is squeaky clean carbs only.

i haven't read the book yet but i'm interested. thx for the rec. what did you find shocking? i find it hard to follow too much of the scientific reasoning behind the keto approach. my results are evidence enough for me that it works. for me. as far as learning about the big bad food industry, yeah, it's all evil... but what other people eat for lunch really doesn't matter to me.

The shocking thing is the consistent and sytematic refusal to accept the results of clinical trials. Once people started to accept that obesity was caused by overeating and sedentary behavior, all the researchers started to interpret their results through that lens.

People still preach calories in, calories out and a calorie is a calorie. This goes on despite the studies that show without a shadow of a doubt that when fed a high carbohydrate diet, people will get fatter (or lose less fat) than when they are fed a diet of the same calories but low in carbs. People still question this. It is shocking. There are numerous instances like this in the book.

He doesn't paint people in the book as evil. He merely paints them as being unable to separate pre-conceived notions from the scientific evidence. A few uninformed (but generally well-intended) people had a MAJOR impact on dietary recommendations and medical practice in this country.

There is so much information in the book, and it can be a bit sciencey and repetitive, but man, it is worth reading. I can't recommend it strongly enough. I am buying it for all of my family members for X-Mas this year, whether they like it or not.

Thanks for the congrats! 7 years is a long time.

-PP

[pacificgrl]

i finally created a bunch of custom foods in fitday using the edit function (thanks, jaim!). plugged in my new fabulous mayo, etc.

yesterday i ate mostly eggs, fish, and only a bit of lean meat. i had energy and i was satisfied but i didn't get the kick from my meals like i usually do if it's chicken, etc. i'm bumping up the protein a bit today... i was an idiot for doing vegetarianism for 12 years. lovve my meat... i don't know how ppl do 1g protein per 1lb body weight. what the hell would the rest of my calories come from?

grams cals %total
Total: 1857
Fat: 140 1257 69%
Sat: 58 525 29%
Poly: 21 190 10%
Mono: 34 307 17%
Carbs: 19 45 2%
Fiber: 7 0 0%
Protein: 132 530 29%
Alcohol: 0 0 0%

back to bed.

[Mo_ria]

That's usually a term they use for coconut oil mixed with the flesh of the coconut. I think the one we have at work (I work for Whole Foods, that's why I know all of these brands ) is called Artisana brand, it's a raw foods company. Personally, I don't like it at all. It's a texture thing and I seem to remember it having carbs (!!!)...could be wrong, and I can't find nutritional info on online. I'll look at the bottle at work today...it's very coconutty, tho, maybe you would like it?
Mo

[pacificgrl]

That's usually a term they use for coconut oil mixed with the flesh of the coconut. I think the one we have at work (I work for Whole Foods, that's why I know all of these brands ) is called Artisana brand, it's a raw foods company. Personally, I don't like it at all.
Mo

hey mo, thx. yep that's the brand i read about online. that's so neat you work for whole foods. i hope you get a steep discount. i got some great spectrum olive oil mayo there the other day.

i'm going to post this as a general thread but do you think it's more effective to build muscle by doing 3 sets of 8 reps rather than what i'm doing currently (2 sets of 15-20 reps)? if i do three sets of 8 reps do i use the same lb weight each time? oh such a newbie....

[stewart3860]

stick with the lower reps. You will lift heavier weights, and will build bigger muscle. I hope someone will chime in here with the science behind that, but you should lift heavy, with low reps, if you want to build muscle.

I did 6 weeks of 12-15 reps and i didn't see any difference. 6 weeks of lifting heavier with 6-8 reps, and I can really see the muscle in my arms now...

[phabphour20]

stick with the lower reps. You will lift heavier weights, and will build bigger muscle. I hope someone will chime in here with the science behind that, but you should lift heavy, with low reps, if you want to build muscle.

I did 6 weeks of 12-15 reps and i didn't see any difference. 6 weeks of lifting heavier with 6-8 reps, and I can really see the muscle in my arms now...

I agree completely. Heavy weights is the only way to lift. You can do cardio if you want to do cardio. Heavy weights, 6-8 reps per set. 30 seconds of rest between sets or so. This will get your heart rate up and help you build muscle with the heavy load.

[pacificgrl]

awesome. thanks for the feedback. i'm definitely putting a lot of effort in and want 110% in return. how much effort should i put into the first set? in other words, i can do 28lbs on my leg extensions. do i bring that up to 35/40 (perhaps max exertion) and do 3 sets at that level?

[pacificgrl]

thx for the help everyone! i did my new sets and i really, really enjoyed it. i'll have to tinker with the weights i'm using to get enough of an effort going in 6 reps.

dumbbell bent over rows 8x10, 6x12x2
chest press 8x12x2, 6x12
walking lunge 8x7x2, 8x7
leg curls 8x28x2, 8x30
bicep curls 8x8x3
tri rows 6x5x3
calf raise 8x15x2, 8x20
+
1 mile run

had a carb-filled breakfast. 0% yogurt, wheat, egg whites. i'm done on that front for the day. 56g's of carbs. my head hurts and i'm exhausted.

i'm still not registering on those freaking sticks. could it be the amount of protein i eat? i ate lot of chicken last night and woke up with blood sugar dips... what if that's being converted to glucose? keeping my protein to 100g's is the absolute minimum for me but maybe if i ate 100g of beef i would feel differently. i'll try that.

how the hell do i structure the rest of the day if i've had 56g's of carbs for breakfast? can i make the rest of my meals keto? better to have had the carbs early and right after my workout.

[jaim91]

awesome. thanks for the feedback. i'm definitely putting a lot of effort in and want 110% in return. how much effort should i put into the first set? in other words, i can do 28lbs on my leg extensions. do i bring that up to 35/40 (perhaps max exertion) and do 3 sets at that level?

i'm still not registering on those freaking sticks. could it be the amount of protein i eat? i ate lot of chicken last night and woke up with blood sugar dips... what if that's being converted to glucose? keeping my protein to 100g's is the absolute minimum for me but maybe if i ate 100g of beef i would feel differently. i'll try that.

how the hell do i structure the rest of the day if i've had 56g's of carbs for breakfast? can i make the rest of my meals keto? better to have had the carbs early and right after my workout.

The sticks are garbage yo! For the sake of your sanity and your wallet, throw them out!!!! They're for newbs and diabetics, not us hardcore folk

Stop stressing about the macros. You're seeing great results. If it ain't broke, don't fix it

Structure the rest of the day by eating the remaining 100g or so of carbs over the course of your next couple of meals. Have rice or sweet potatoes with them. No biggie

[pacificgrl]

woke up with a bit of bloat from yesterday's foods but it's very different than the feeling i had after the full-on carb-ups. they're just not necessary for me at this stage. i'm not seeing any definition in my arms or anywhere else from yesterday's workout. made it to the gym for 5 minutes and promptly turned around and went home! my knee is aching a bit and running wasn't going to happen. it's fine bc i can either do it when i come home or skip a day.

i leave for vacation on friday. i'll be going to a wellness spa so my issues of following keto shouldn't be hard. in fact, there's a free body comp test, fitness classes, trainer options, etc. we have some hikes planned. one week after i get back i start with my trainer! i feel so freaking lucky.

back to the staple keto breakfast and i can't wait.

[stewart3860]

You may be using the ketones to fuel your workout....your body will use them as fuel sometimes, which is why someone who is sendentary will register stronger than someone who is working out. Don't worry about the ketostix, as long as your carbs, minus fiber, are 20-30 for the first 3 days, you should be fine. After that, if you absolutely have to, i think you can up them to 50, but aim for the 20-30 range. Here is a link for a calculator that will get you in to ketosis faster. 100g of protein isn't going to block you from getting into ketosis...

http://168.144.38.254/ckd/default.asp

the first two days are higher in fat to get you into ketosis faster...although I eat more cals than he suggests, it is a good guideline.

[pacificgrl]

You may be using the ketones to fuel your workout....your body will use them as fuel sometimes, which is why someone who is sendentary will register stronger than someone who is working out. Don't worry about the ketostix, as long as your carbs, minus fiber, are 20-30 for the first 3 days, you should be fine. After that, if you absolutely have to, i think you can up them to 50, but aim for the 20-30 range. Here is a link for a calculator that will get you in to ketosis faster. 100g of protein isn't going to block you from getting into ketosis...

http://168.144.38.254/ckd/default.asp

the first two days are higher in fat to get you into ketosis faster...although I eat more cals than he suggests, it is a good guideline.

thx for the reassurance and for linking me to that site. yikes it's a good thing you don't listen to his suggestions on caloric intake (1140!) but it's a great suggestion to do higher fat for a few days and knock myself into ketosis again after yesterday's carb-up.

[pacificgrl]

if i'm ever in need of some serious motivation all i need to do is look for progress pics on BB. the journal i read before hitting the gym this a.m. was so inspiring that i swear it made me pump harder than ever.


set x weight - 8 reps each
extensions 1x40, 2x60
leg press 2x75, 1x80
double leg raise 1x25, 2x20
tricep pullback 3x5
pull down 3x45
chest flyes 1x5, 2x7
dumbbell curls 1x8, 2x7

sometimes 8 reps doesn't feel like quite enough.

i hope that something i did this a.m. will leave me sore.

i know this full body workout i'm doing is far from being the best - where are the squats? deadlifts? compound exercises? blabhalbha. it's a beginner's attempt and i'll be fine tuning this with my trainer. i do desperately want defined shoulders and abs so i threw in some side raises and crunches in between sets for good measure.

i love getting advice and feedback from the folks on this board and on top of that the archives are seriously a treasure trove.