Back and at'em!!!

[weetamclan]

Originally Posted by hal1

I've just started to think about this, too - was it a Craig post that I read the suggestion in? Most likely. Anyway, I've noticed that if I eat eggs plus whatever else for breakfast I can go and go and go without any hunger for hours on end. If I only eat some yogurt (Greek - so high in protein) and some fruits or veggies as I did this morning then I am hungry 2 hours later. If I can get back to 3 meals a day as I used to do in grad school when I was at the height of fitness, I think this will be the best for me. 6 meals a day just encourages a food obsession for me.

Yeah I read it in a Craig post I started today and may have already discovered that I have a distorted image of what it's like to be full (I suspect I only thing I'm full if I have a big stodge of carb in my belly )

I think analysing food reaction is the only way I'll be able to view healthy foods in a positive light. Right now, I could happily eat junk all day. Maybe if I document how rubbish it makes me feel I'll stop munching so much...

I'm with 3 meals a day too (with two small snacks). 6 a day sounds like a lot of hard work!

[crazycanuck]

Nutrition today...

B- pre exercise banana, coffee (ya I know). After-3/4 c steel cut oats with blueberries, nuts, a grapefruit, 1/2 yellow pepper 1c of 1% milk
snack-orange, carrots, 1 oz almonds
L-zuchinni hash brown (basically 2 eggs, 1c shredded zucchini, spices/onion), topped with a steamed/mashed tomato (not nearly fresh enough to eat fresh!) with basil and a bit of parmesan, big bunch of grapes, 3 slices turkey bacon
sn-homemade greek yoghurt 3/4c, mixed with frozen raspberries/Stevia carrot sticks
S-leftover pork tenderloin chopped onto a salad of 2 kinds lettuce, some cucumber and peppers, and tiny bit sundried tomatoes and feta cheese (gotta precisely measure those toppings...I literally had the acutal measureing spoon in the tomato jar and for my dressing!). Fresh pineapple.

It's been interesting, this experiment of eating carbs (grain ones) only after working out. This is certainly requireing me to become creative!!!

I have been still putting groceries away today/chopping veggies after my son being sick yesterday (didn't get it done). I bought a treat for myself for the weekend....Lindt brand Fleur-de-sel dark chocolate (dark with some sea salt added, gives you lots of little salty "zings" when you chew it and it's deadly )...and we are also going to a stir fry buffet restauraunt although I won't add noodles this time. Carefully noted how many calories in 3 squares (150, should last me a few weekends). Put it in the back of a tall cupboard...I have to get on a stepstool and move a bunch of mugs to get it. THAT will give me time to talk myself out of a chocolate craving!!!

Tina

[hal1]

Originally Posted by crazycanuck

Not Shannon here (hope you don't mind me jumping in) but I just got off a year of using kettlebells prior to rejoining TT. Normally can swing a 35lb one no problem, but the other day struggled with swinging a 26lb one after doing a TT workout...mind you, it has been a long time since I have DB squats and lunges. I had been doing some KB front squats and goblet squats, but that in no way compares to the leg work you do in TT. I think if I opt for KB's I will have to do my intervals completely separate from my workout, like in the evening or an off day!

Normally beginning women are advised to use an 18lb KB. KB work, swings and even snatches tend to be a ballistic explosive movement from the hip flexors and hamstrings....you are (ideally) barefoot, hinging back like sitting in a chair, and snapping your hips/contracting your hamstrings/glutes and driving the force through your heels into the floor (that's why they advise the bare feet or REALLY flat soled shoes), which is what gives you the power. If you have hamstring issues, maybe let them heal up a bit first.

Hope this helps!

Tina

Thanks, Tina. I'm going to give KB swings a try after my hamstring is healed. It's doing better but still 'twingy' so I'll wait and see if I can start back up again on Sunday when I start my new week of TT.

And good luck to you in this contest - from your earlier posts it seems we are in a similar place. So many of us here this time are seeking to get rid of that last bit of excess fat. I hope we all succeed!

[crazycanuck]

Sitting here at the computer now (8 am here) and drinking a blender drink of almond milk, almond butter, raspberries, and vanilla protien powder and spinach (Craig's right, you really can't taste it!) plus a bowl of steel cut oatmeal with a splash of milk and some flaxseed.

bodyweight warmup (prisoner squats, pushups, ball leg curls)

DB split squats 10lb DB's x8 15lb DB's x8, 20lb db's 3x8
DB incline press 10lb DB x8 15lb DB x6, 20lb DB 3x8

Stability ball leg curls 3 sets 15
pushups 3 sets 15 all on knees...I really find pushups hard this workout after the incline presses.

Stability ball jacknife 3 sets 10
DB rear delt raise 7.5lb 3x10

intervals (Craig's 31 intervals e book)---- 12 min kettlebell swings as many as possible:

Did 280 with a 35lb kettlebell. I probably could have hit 300, but my forearms were getting pretty fried even though I made sure to hook the bell and not squeeze it for dear life and I kept having to set the bell down towards the end for 10-15 sec or so, so I quit with 40sec to go. GREAT workout...took my heart rate periodically (roughly, counting 6 sec and multlipying by 10) and it ranged 120-190BPM through the whole workout.

I am planning to increase my weights slightly next workout now that my muscles have adjusted and I am not feeling any next day soreness. I pre planned it and set my dumbells out for next workout (basically just adding a 2.5lb plate to one end for the squats for example, next workout add another one, etc.)

Have a great day everyone!

Tina

[weetamclan]

It's weird how you can't taste the spinach eh?! Makes the drink look weird though... mine turn out muddy pink with green speckles :/

[Starbuck1517]

Originally Posted by crazycanuck

My victory this week...staying away from standing up-impulse eating, especially at work with all the food there. I was pretty proud to be able to look at those donuts and tell myself that I won't eat them...they won't help me reach my goals.

Good job, Tina! It's such a challenge at work sometimes when everyone else is eating junk. Thank goodness passing up the treats that aren't all that special but are just "there" gets easier and easier over time. Personally, a special treat of candy cane cheesecake would be worth a stack of boxes of donuts as far as I'm concerned!

[crazycanuck]

DB squats warmup 12.5.lb DB, 17.5lb Db x8, then 3 sets of 22.5lb x8
stability ball rollout 3x8

Db reverse lunge 17.5lb 3x8
Side plank 3 sets 30sec

Db row 30lb 3x8
back extension on ball 3x10

workout bodyweight interval

4 rounds of 12 y squats, 6 diagonal lunges per leg, 6 offset (kneeling) pushups per side, 8 spiderman climbs per side, and 60 jumping jacks

Went to a stir fry buffet place today. That was my cheat for the week...I had 2 small bowls with some steamed noodles, broccoli, peppers, sprouts, edamame, onion, and beef, and only put half the oil in the sauce recipie. And I passed dessert (!!!!! ) except for 2 small tsps of dd's ice cream sundae

I posted a bit in the nutrition forum about going a bit batty trying to eat 6 meals a day this last few weeks. Mentally I REALLY think I need to go to some sort of intermittent fasting like I did before. I am finding it difficult to fit this all in and feel like I am CONSTANTLY eating or cleaning up or thinking about eating. I posted more about this in that nutrition forum post. After almost 2 weeks I am already ready for a change or I will have a major Diet Compliance Problem!


I am really intrigued by the Leangains approach with the emphasis on pre-post workout nutrition. Martin (Berkhan) has a really neat blog that I have been exposed to before (last contest) and was poking around in today. He even has some info on early morning exercisers like me. Also I did catch in his blog somewhere in the archives comparing types of fasting about some people overcompensating and overeating on 24h/2x per week fasts...I think that was some of my problem last contest. I think it is doable, even with the (very) few times every six weeks I do night shifts, although it may be tricky adjusting when I eat/workout on nights (probably when I get up before work, so I work out "fasted" and then eat through the night at work) so I will have to think about that. It would be easy enough though to adjust my training days for the most part to avoid it on night shifts, as I only have a Fri-Sat-Sun and a Tues-Wed into Thurs a.m, once every six weeks for each.

Here are some links I have found helpful:

http://doubleyourgains.com/musclebui...oach_Final.pdf

http://www.leangains.com/2010/05/ear...-training.html

picked up some BCAA's powder today, and am going to give this a go!

Need to get to bed...I have been staying up way to late this week. I am getting a cold I think so am trying to stave it off.

[wsarwani]

Hi Tina, I just got to your thread now (busy catching up with everyone). When I first saw the username "crazycanuck", I thought to myself that there used to be someone called "canuckgirl" in the forums in previous contests. Lo and behold, it was you! It's good to have you back for TC10 - good workouts and nutrition so far...you're going to do great.

[crazycanuck]

Originally Posted by wsarwani

Hi Tina, I just got to your thread now (busy catching up with everyone). When I first saw the username "crazycanuck", I thought to myself that there used to be someone called "canuckgirl" in the forums in previous contests. Lo and behold, it was you! It's good to have you back for TC10 - good workouts and nutrition so far...you're going to do great.

Thanks Waleed!!!! Where's your thread? I think I saw it somewhere in this 10th contest forum? Have you started yet? I'm going to be needling you if you want!

Here is today's workout

Warmup then...

DB split squat warmup 12.5lb DB's x8, 17.5lb DB's x8, 22.5lb DB's 3x8
DB incline press 12.5lb DB's x8, 17.5lb DB's x8, 22.5lb DB's 3x8

Stability ball leg curl 3x15
kneeling pushups 3x15

Stability ball jacknife 3x10
DB rear delt raise 10lb x10, 7.5lb 2x8

INTERVALS--30s on 30s off weighted jump rope 10 rounds. The weights (1 lb per handle) really make a difference in how intense it is.

Am fasting right now, starting to follow Martin Berkhan's version of intermittent fasting (Leangains). I ate last at 10pm last night. No problems with energy in the workout at all. Not hungry now, took BCAA's (branched chained amino acids) before working out, now at 8 am, and will have another drink at 10am. Lunch needs to be a BIG meal with emphasis on carbs today as it is a workout day. (His recommendations about meals/macronutrients are a bit different for us early morning exercisers). I think the casein/protein at the end of the day (1c cottage cheese for me with pineapple) last night has helped my hunger this morning. I fasted Sat into Sun at noon, and it was SO NICE to eat a relatively big meals (I preplanned them of course) without feeling like I had just cleaned up and it was time to deal with the getting ready for the next food intake and then not being hungry enough, or to feel lots of cravings from constantly eating.

basically, this program seems to be a form of fasting (16h for men daily, 14h for women) with some more specific recommendations re: macronutrient ratios, pre and post workout eating than ESE has. (which I tried before). I have some links in my post above. I really need to log into Fitday but I was having problems connecting and signing up today so I will try later. According the the link I gave earlier, I calculate (based on a 133lb weight, which I was yesterday a.m.) I need 1384 calories on non workout days, and 2074 on workout days.

This is all a bit more particular than I am used to doing, but hey, I am figuring this is a (now) 10 week experiment. There's been several things I have read on the internet the last few days in more than one place that you just may have to get this particular when you have such a small amount of weight to lose.

The jury is out for me if I would do something like this on a long term basis (ESE would be a bit easier), but I think for the contest it would be something interesting to try.

Tina

[crazycanuck]

Did workout B this am EARLY (like 5:30, my usual). Got some good weight increases in today, will increase weights again next workout. I have some set goals in mind, like 35-40lb for the rows for example, and 25lb for the incline presses.

warmup

DB squat 12.5lb DB's x8, 17.5lb DB's x8, 22.5lb DB's 3x8
Stability ball rollout 4, 6, then 3x8

DB reverse lunge 20lb 3x8
Side plank held 30s per side, x 3 sets

DB rows 30lb DB 3x8
Back extension on ball 3x10

Interval workout (courtesy of 31 intervals E book)

12 pushups (kneeling, although was able to do 1st set of 8 in earlier warmup all on toes )
24 Kettlebell swings (35lb)
rest 30 sec

24 mountain climbers (did per side, so 48)
24 KB snatches 12 per side (did in sets of 6 per hand switching, for total 24) 26lb bell
1 min rest, then repeat from the beginning. Did 3x. Considered doing a 4th, but didn't think my snatching form would be great by then. I was overgripping a bit by the end, and didn't want to risk blisters.



Diet...well after 2 days of trying to follow leangains, I have determined that it is TOO difficult to eat 60-80% of my calories after I workout. YIKES...for me that is abouit 1200-1300 calories at lunchtime. I was stuffed. This is also difficult for me to do if I am working. I also felt pretty wide awake eating so late at night too.

I am a little embarrassed at being so wishy washy about my diet. Right now impulse eating and sneaking unplanned treats is not my problem, finding something that fits into my lifestyle is.

so, I think after much consideration....I think really I will have to go back to Eat Stop Eat like I did last contest. I only lost 4lb last contest, but I was also finishing it injured and not able to work the same intensity I can now, so that may have played a part. Also, I think overall I didn't create as much a calorie deficit as I thought....I usually fasted noon to noon to break it up a little, but I think breaking the fast with a dinner, a snack, a supper, then a snack was like totally not fasting at all. I am going to try supper to supper, and have a medium size supper (I think Brad recommends no more than 600- 700 calories to break a fast) and then GO TO BED, no snacking after, may create more of a deficit in that 24hrs. I hear so much criticism on the net that you can't get "ripped" in that last 5-10lb to lose category doing ESE and it is more for those people who initially have 20-30lb to lose and THOSE are the people who can see results.

I'll keep writing and planning my menus, and still limit grains to after workouts, not feel "pressured" to have a snack if I am not hungry for it (I ate now at 8:00, I can't see myself eating at 10! And then Lunch around one-sish! Uuugh!) I'll try this and see

Tina