Starting Over

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Thank you Lama and Cate very much for the kind words. You guys are very kind.

Today's weight: 128.4

Got my period on Friday which probably explains some of my downish mood. My weight cannot be trusted until period is completely over because I never know what is water weight and what is real. I went food shopping at Trader Joes today and I now have healthy food for all week (yay!). I'm prepared. I also did a little research on a strength training regimen and put together a plan to add to my cardio. I did it today, plus walking and biking and all of my limbs are noodles! But it feels good..like I accomplished something.

Exercise:
Treadmill - 2 miles
Bike - 5 miles
Squats - 30
Knee ups (push ups on my knees) - 30
Butt lifts with my feet on a ball - 30
Lifting the ball between my feet while laying on stomach - 30
Backwards pushup (hands behind me, front of body up) - 30
Db curl - 20
Db side lift - 20
Overhead db extension - 20
Ventral raise - 20
Db jerk - 20
Db circles - 20

Food:
Coffee with 1 pump caramel - 100
Salad (green beans, chicken, lettuce, corn, cheese) - 420
Wild salmon with Orzo (haven't eaten this yet, but it's what's for dinner ) - 350
Pretzel sticks - 110
2 glasses of chardonnay - 240

I'll probably have more chardonnay (barely drank yesterday/day before) and I can afford the calories with all my exercise.
 
What is your goal with the high reps for your strength training ? are you looking for endurance only ?
 
The way you initially wrote your reps did not make it clear that you were doing 2 sets however 10 reps per set is still moderate-high but withing the range for building lean muscle so long as the weight is adequate.

As for the weight, your choice should be dependent on your current strength in each lift, not all lifts should use the same weight.

I am assuming by "Tone up" you mean build muscle and loose fat, as tone is only a marketing term

Rep Ranges Depending on goal

Strength 2-6 reps 1-6 sets 70-95% 1RM
Lean Mass 6-15 reps 1-5 sets 60-80% 1RM
Endurance 15-30 reps 2-3 sets 50-70% 1RM

rep ranges can be further divided and can also vary based on individual muscles

prilepin's chart can be used to fine tune rep and set ranges
 
Trusylver said:
The way you initially wrote your reps did not make it clear that you were doing 2 sets however 10 reps per set is still moderate-high but withing the range for building lean muscle so long as the weight is adequate.

As for the weight, your choice should be dependent on your current strength in each lift, not all lifts should use the same weight.

I am assuming by "Tone up" you mean build muscle and loose fat, as tone is only a marketing term

Rep Ranges Depending on goal

Strength 2-6 reps 1-6 sets 70-95% 1RM
Lean Mass 6-15 reps 1-5 sets 60-80% 1RM
Endurance 15-30 reps 2-3 sets 50-70% 1RM

rep ranges can be further divided and can also vary based on individual muscles

prilepin's chart can be used to fine tune rep and set ranges
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Thanks for the advice Tru, I will keep it in mind. That rep range chart if helpful. Happy to see I can be doing a bit less than yesterday because DAMN I feel like my arms are about to fall off this morning. Like a body hang over.
 
Thanks Lama. Yes, finally feeling a bit better. Hope it lasts.

Drank too much wine last night, but it was sort of planned. I won't be indulging in wine again until Friday (if all goes as planned). Have my healthy food packed for the day and about to hop on the treadmill. Not doing strength training again until tomorrow as I am sore as hell!

Weight: 127.5 lbs

Food packed for work today:
2 hard boiled eggs
1/2 a grapefruit
Salad with tuna, apple, avocado, lettuce, balsamic vinaigrette
Nectarine
Boiled carrots

Dinner will be baked salmon, green beans, and a mini sweet potato.

No real risk of me veering off track food wise today. Period is ending (self control high), feel strong mentally, and there's really nothing bad in the house that could derail me too much. At risk for alcohol today just primarily because it's Monday and Mondays are freaking stressful, but I will do my best to abstain from it until Friday (had plenty yesterday!).

Hopefully it will be a good day. Looking forward to getting back to where I got down to(125.5) so that I can continue working towards my end goal. No rush though.
 
Also meant to add, I sometimes consume diet soda or coffee with splenda and I would really like to stop that. I'm going to try to stop consuming any kind of artificial sweetner today. This will not be easy, but it's really for the best.
 
Noregrets85 said:
DAMN I feel like my arms are about to fall off this morning. Like a body hang over.
Click to expand...
The German expression for soreness after exercise is Muskelkater. A Kater is literally a tomcat but also a hangover and Muskeln are muscles so you´re definitely not the only person to see the connection.
Noregrets85 said:
Also meant to add, I sometimes consume diet soda or coffee with splenda and I would really like to stop that. I'm going to try to stop consuming any kind of artificial sweetner today. This will not be easy, but it's really for the best.
Click to expand...
Hmpf. That´s one battle I need to fight some day as well. Not there yet though. Kudos for getting started on it!
 
LaMaria said:
The German expression for soreness after exercise is Muskelkater. A Kater is literally a tomcat but also a hangover and Muskeln are muscles so you´re definitely not the only person to see the connection.

Hmpf. That´s one battle I need to fight some day as well. Not there yet though. Kudos for getting started on it!
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Interesting about the german expression! lol

Battle is a good word for quitting the artificial sweetner, Lama. It won't be easy for me.
 
I guess it's been a while. The stress from work has been contributing to my depression and I've been letting both get the best of me. I've been drinking/eating like shit and I'm sure that doesn't help the situation. Yesterday I left work early due to an anxiety attack. I spent the day in bed with my dogs eating taco bell, drinking vodka. Oddly enough, my mind didn't even feel at ease or at rest once I was home in my cave. I am so uneasy these days. I need to do better. The majority of the stress comes from my job- it absolutely drains me and most days I feel like my blood pressure is raised from the time I get there until the time I leave. By the time I go home, all I want to do is eat dinner and go on the computer for a few hours before going to sleep early at like 7:30, 8pm. Then I wake up the next day to do it over again. I often feel like I'm wasting my life away being miserable, but the bills have to be paid right. I will be able to apply for other positions within my company in 2 months, so that is my hope to look forward to getting out. I started at this company in a different position which was easy peasy- no stress at all. It was less money, but still a respectable salary. This new position (I've been in it 4 months now) was a promotion. More money and completely NOT worth it for the associated stress. If they threw an extra 10k on top, it still wouldn't be worth it. I feel like this stress/depression is literally unhealthy physically. Nothing is worth that.

Anyway, I am going to try to get back into the healthy eating and losing weight. I was 127.8 this morning, so the damage isn't too terrible.
 
Noregrets85 said:
I will be able to apply for other positions within my company in 2 months, so that is my hope to look forward to getting out. I started at this company in a different position which was easy peasy- no stress at all. It was less money, but still a respectable salary. This new position (I've been in it 4 months now) was a promotion. More money and completely NOT worth it for the associated stress. If they threw an extra 10k on top, it still wouldn't be worth it. I feel like this stress/depression is literally unhealthy physically. Nothing is worth that.
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Are you able to talk to anyone within the company who would be sympathetic to you reducing the pressure you're under? Stress is awful, as is anxiety & depression. Your health is more important than almost anything else. Hugs, xoxo Cate
 
126.6 this morning. Just finished two miles on the treadmill.

Had a talk with my husband on Saturday morning about some things that were bothering me. Ended up having a nice weekend together after getting that out of the way. Feeling a bit better this morning- hopefully it lasts and I can have a productive and happy week. Going to try to write here again.
 
cate said:
Are you able to talk to anyone within the company who would be sympathetic to you reducing the pressure you're under? Stress is awful, as is anxiety & depression. Your health is more important than almost anything else. Hugs, xoxo Cate
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Hey Cate. I wish- that would be nice, but no not really, my job is really quite the dog eat dog environment and I need to be careful not to show too much weakness. I do have health insurance where private counseling is only a $40 copay though and I definetly need to find someone to see. I'm making that top priority on my list for this week.
 
I'd definitely try to reduce your stress as much as you can just now and try to stop it getting worse. If you can get access to counselling easily it might be worth a try.

Take it from someone who now has a stress related joint problem due to work it's so not worth it. :(
 
Counselling sounds like a good idea (& inexpensive with your insurance). A dog eat dog work environment does not sound very healthy :(
 
Glad to hear you will be looking for counselling. Sounds like you really need it in your job!

I'm curious, do you enjoy your job, company, or industry you are in? Or why do you seem so willing to put up with the stress?

Don't get me wrong, I totally understand the whole needing a job thing, but it sounds like it is a lot of stress that is leaking into other aspects of your life and affecting your health. And I know how hard it can be to find new work too but.. Would a job change either within the company, to a new company in the same industry, or even a completely different job be better for you? I've been in that predicament myself before. I put up with it as long as I could but when I finally couldn't handle it my husband supported my decision to quit. Luckily I was able to find new work quick enough, but definitely not an easy decision to make. And I wouldn't recommend leaving if you can stick it out until you find something else to move on to. Financial stress is horrible.

Whatever you choose, make sure you take care of yourself. Hopefully you can start counselling soon and find some other stress relievers to help you cope with it all.
 
Weight: 127.9 lbs
Exercise: 2 miles on treadmill @ 4mph
Alcohol: Zero

Food:
Coffee (cream only) - 50
Salad (salmon, capers, lettuce, cucumber, onions, Italian dressing) - 400
Chicken noodle soup (chicken, noodles, chicken broth) - 300
Baked chicken breast (4oz) - 130
Bread crumbs - 50
Mayo (1 tbspn) - 110
Steamed broccoli (2ish cups) - 70 calories

I will also probably have some Halo Top ice cream before bed which will be about 100 calories.
 
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