Slept so, so last night, but woke up wringing in sweat,not sure why and it certainly is not my time for the ol’ hormonal shift. Got my workout done early today, thankfully as I ended up taking a nap this afternoon.
Leg were still store this morning btw. I have a love/hate relationship with DOMS.
BB Press- 3×12@58lbs
DB Flys- 3×12 @12lbs (I may be able to up to 15lbs and lower the reps do 10 and add another set)
Pullovers- 3×12 @20lbs
Push-ups- 3×10 w/ bw (I just hate push-ups)
EZ Bar Curls- 4×10 @ 28lbs
Hammer Curls- 4×10@15lbs
Bicep Curls w/ Static Holds- 4×10@15lbs (I love doing these, really hits those bicep heads nicely)
Tricep Dips- 4×15 BW
Tricep Extensions- 3×12@12lbs
Bike Trainer- 40:00 (12.96 miles)
No run today, legs would have felt like lead on a run I think.
So, as you all know I have been doing a lot of reading on calorie intake and what not. Here is what I am finding, there are a LOT of people out there who have a very warped sense of proper eating. Such extreme measures, such crazy methods to lose weight, I can’t even wrap my brain around it. From carb restricting, to eliminating ALL grains (NOT talking about people with medical conditions that HAVE TO and that pertains to ALL of my posts), to eliminating sugar, high protein, low protein, high fat, low-fat, Paleo, Atkins, WW’s, Raw etc..etc..etc.. All of these things (some of which trust me I am GUILTY of following) seem crazy to me anymore. Especially after all of the research and reading I have been doing. We are so hooked on the amount of calories we take in, that we will go to such extreme measures to do so. We have deprived our bodies for so long, that our poor broken down metabolisms don’t know what to do anymore…like a deer in headlights. How do we stop all the madness?
When one has gone so long with restricting and restricting, how do you go back and erase and reset? I’ll tell you how, with baby steps. I, myself am in that process right now. I have never been a huge restricter, my issue has always been just not taking in enough calories. Skipping meals because I became too busy, not listening to my own hunger cues, and sometimes even going a full day with only 1 full meal in me. Top that off with running and exercise. There is really nothing at this point and in the last 4 years that I have had off-limits in terms of food. There was a time when I tried Atkins and It did not support my running lifestyle, so I stopped. I don’t feel bad if I have sweets, or carbs, or fats, I really don’t. I love food, ALL kinds of food, I just need to learn to incorporate more of it into my life and WORRY LESS about the number on the scale.
As I was lifting this morning and looking in the mirror, I see great gains, I see great muscle definition in my arms and my shoulders and like I said the other day, even in my legs. It makes me want to continue on and I won’t lie, I don’t love doing it all the time. Some days, I find myself trying to switch days around so I NOT have to work out on some nights. I’m human, but what I have decided is that I would much rather take the time and do what I need to do, so that I not only reap the benefits of being fit, but also being healthy.
Yesterday was another wash of a day for working out. It was best spent relaxing and giving myself another day to try to get better. Ran some errand with the husband and one of the kids. Was lucky enough to work last night as well! Day 3 of Augmentin, I’m only now starting to feel a little better. Bring it on, it’s been long enough.
Today is day 309. I can’t believe how quickly time is flying by. I’m still committed and still excited to continue forward on this journey. I have seen gains in the way I look (muscle wise) and It has forced me to pay a little more attention to what I’m eating, which in turn, has made me prepare things that are better for the whole family as well.
6.62 miles on the trainer (21 min)
Ez Bar Curls- 3×12 @ 28lbs
Bench Dips- 3×15 (bodyweight)
Hammer Curls- 3×12 @ 15lbs
Lying Tricep Extensions- 3×12 @ 10lbs
Concentration Curls- 3×12 @ 15lbs
DB Kickbacks- 3×12@ 10lbs
Walked on the treadmill at a brisk clip for 3miles. 48minutes.
I had planned on running the 3 today, but my head is still a little off. I will get outside tomorrow and run 3 OR whatever my body feels like more or less. I’m a runner. Always will be. I may have to rebuild what I lost, but with the base that I had and years under my belt, I would like to think it won’t take me long at all. I may surprise myself and be able to do it faster than what I think. Either way, I will listen to my body and take it slow.
Regarding Fooducate. I have decided that I do not care for the app. I used it for about a week and found that it will not give you your macronutrients, and there are actually a lot of foods that it does NOT have. After some research I have been using another app, that is much better suited to my needs, gives me my macronutrients with the foods you add and the food list is huge. I have yet to NOT be able to find something on there. There is also the same bar code feature that Fooducate had, so you can scan in foods to search them that way as well. The other feature I like is that it gives you a tab where you can click on glasses of water, which for someone like me is a good motivator. It allows you to put in body measurements, will give you a summary of what you have eaten for the day along with some recommendations. I decided to buy the upgraded feature for $3.99. For me, it was/is money well spent. It is call MyNetDiary (Pro) if you buy it.
After logging my food for about a week now, I have noticed that I’m definately under my calories (give or take about 500-700 calories a day), It has forced me to add food in, up some portion sizes and think a little bit harder about my choices in general. I have found that if you are eating properly, you really can eat up to 6 times a day and be within your allotted calories AND feel full. I have spent a great deal of my calories on chicken, lean beef (think flank steak), and turkey. I eat a lot of sweet potatoes, and quinoa and an abundance of leafy greens.
I have found that cooking and seasoning is the key. I love to do a lot of stir fry type dishes with coconut oil (properly measured out) and garlic paste thrown in. Chicken with bok choy, swiss chard, kale, maybe some mushrooms, zucchini and peppers. Interchange the chicken with beef for a different taste. Turkey burgers are a favorite as well, especially if you are sure to make them yourself.
My biggest downfall is still breakfast and lunch since my appetite is at its lowest at those times. I have a sweet tooth in the mornings, so I’m trying to figure out something that will fill me and satisfy me. I will probably do oatmeal with some almond butter and eggs whites on the side. I also have Lara Bars for a quick fix to have with some coffee, if I really don’t feel like cooking. Lunch is still a work in progress. Since on the days I’m sleeping from working, I’m sleeping at lunch time..and my day won’t start at 3pm on those days. Which, is when I’ll have my coffee and breakfast type foods. Dinner at that point is usually between 930 and 1130 at night (on nights I have to go in to work). If I’m not working, I will have dinner at my normal time, but be awfully short on calories because, well..I’m eating dinner at 6/7 and going to bed by 1130. I certainly can’t squeeze in 1700 calories in that time frame. It will all come together. The moral of my story is that, I definitely was not eating enough. The appetite part is the hardest part, and once I get back on a running schedule it will drop off more. You would think I would be rail thin, alas! I am NOT!
Enough rambling. Ciao’!!
Scheduled day off today, works well for me, since I may or may not have the beginnings of a chest cold. However, I will be honest with my OCD self and say I WANT to work out.
Grocery day today, and because I’m me and I’m weird, I have taken some pictures of my usual staples.
*Notice the WHEAT BERRIES* First time buying..Have NO idea how to cook them or how they will taste.
Ignore my hideous cabinets. One day we will redid our kitchen..lol
My dinner was this:
5 oz chicken
2 cups Kale
3.5 oz sweet tator
Chicken had olive oil (measured)
Garlic, salt and pepper
Tator had ICBINB ( measured)
I won’t always measure, just need to refigure out my portion sizes.
I will post a full menu tomorrow. Trying to eat on my nights I work will prove to be tricky. Or how to eat is more like it. Ummm.. I don’t need to tell y’all, that I will have to figure my wine into this equation as well. Heh.
The newest issue of Oxygen. To me, these are healthy and awesome looking girls! What I aspire to look like.
Let me post my workouts first for the last two days (not counting todays yet, I’m two days behind due to work)
Leg Extension- 3×15@45lbs (Upped the Weight) I don’t think I will go heavier than this. I’m not looking for the bulk, so I will just add more sets once this becomes too easy)
Plie Squats-3×15 @ 25lbs
Lying Leg Lifts-3×10 @45lbs (upped Weight- same note as above)
Walking Lunges- 3×20 @ 15lbs
Walked 2 miles of hills on treadmill.
Cycled 6.47 miles
Woke up a little late, so only decided to work my shoulders.
Lat Raises- 3×12 @10lbs
Upright Rows- 3×12@38lbs (Upped Weight)
Military Presses-3×12 @ 12lbs
Alternating Front Rows- 3×12 @ 12lbs
Cycled 10.17 miles
No real-time for anything else.
So, It appears that I really do need to focus on my calories. I did a couple of days worth of counting and I’m coming in anywhere between 800 and 900 calories short a day. My times in between meals are too long and I’m not eating enough when I am. Subsequently, this is causing the scale to not budge and has even shown a gain. However, I do feel my clothing getting looser. Is this because of the muscle I have been building over the last 2 months? My measurements are not any different except of course my biceps and probably a little in my legs muscle wise. For what I have been burning in aerobic workouts AND weight training, I would surely think my weight would drop.
This is the part of weight training I need to learn more about. I don’t know what my true caloric intake should be. I am NOT looking to bulk, but thin and lean out, with definite muscle definition. People see me and consider me thin, I see me and consider me so so. Then I get on the scale and I’m like what the SAM HELL is going on around here! I won’t bust my ass, to get this all wrong. So, I will begin to learn and relearn some more stuff that I once knew, but have since forgotten.
Are we doing 6 smalls meals a day equalling a set number of calories? Not sure, that may be too much work for someone like me who can barely get in 3 meals. It is also a difficult task because I work 3, 12 hour night shifts a week. So my day on those days start at say 3pm and go all night until 8am, when I throw myself into bed for 6 hours and get up and do it again. Then I’m off for 2/3 days to normalize myself and then go back into a 2 day cycle. I have been better at packing my lunch, and I have been better at packing better foods. I have become quite addicted to greens and Quinoa as well as sweet potatoes and chicken. I just need a variety. I wish I could just hire a nutritionist for a week.
This is a lifestyle for me, not a diet, or a fad. This is how I am choosing to live my life. Fit and healthy. Can I have my treats, of course, because I do NOT believe in eliminating any one food group. It’s about moderation and making good choices. I want to continue to track my calories, but after a while it becomes to laborious to do. Or maybe I’m just lazy.
When I look in the mirror I am happy with what I see for the most part. I definitely see my upper body beginning to really pop. I’m on my way for sure. I just need to do some food tweaking and probably add my miles back in their vs the walking. I know it’s calling me. It wants me to run. I have to run. I just have to.
anyway anyone have any thoughts on muscle weighing more than fat? Muscle holding on to a certain amount of water etc..etc..My clothing is not tighter and some feels looser around some parts of my body. I just don’t want to screw myself and end up bulking.
My arms look thin right?? This is with no flexing at all.
So to be and get real about all this I need to put pictures up along the way so I can see progress and hopefully others will post some positive critiquing. My stomach at its natural state. No holding in here, it’s always kind of been easy to maintain, other than the bloat that goes with being lactose intolerant. I don’t do a super lot to it, and I suppose I should. Never have liked ab work. Any way, as painfully embarrassing it is to put some of this out there, I need to, so that I myself can keep on top of things.
Comments, advice and ideas are always welcomed! Next stop..learning the eating portion of it all. Figuring out calories, proteins, carbs and fats.