Lukewarm's Weight Loss Diary

Blancita No :eek: :( I didn’t. I don’t know why I’m so averse to lifting now. I used to lift randomly in high school and it wasn’t a big deal then. It must have to do with confidence.

I spent time reading about weights and I have essentially copied and pasted the workout Steve posted in the Workout Sticky. I have changed dead lifts to leg press, and I KNOW this is not a good idea, but after watching videos of people performing dead lifts…it looks scary and I will not be able to bring myself to do it in front of all those men in the weight area. Especially when I don’t know exactly how to do it. I can watch video for hours but I don’t think it would help when I come to it myself in the gym. I can do the squats, and the bench press. I added the butterfly machine because that is really hard for me to do, but it has good light weight options so that I can increase at a small rate as I get a bit stronger. I’ve also decided to do this on Saturday and Sunday mornings. I hope this 'program' is good. If anyone has a suggestion I’m very open to it!

I think that lifting 2x weekly + Pilates 2x weekly + Cardio daily = a fit me by Christmas? I know it’s early to be stressing as well but I’m worried about my trip home. Because I’m so reliant upon my spin class I don’t know how I’m going to do when I have to go running with my mom every morning in Michigan. She’s running 5 miles each morning lately so I think I’m going to have to start “training” in order to keep up with her. I’m going to keep all of my classes b/c I love them and I want to, but I am going to fit in a jogging regimen so that I can at least jog with her! I’m finding myself pretty hungry these past couple days, so much that it's difficult to sleep. My calories are upping to 1600 on Saturday. Hopefully I’ll still be able to lose weight. I’m posting my projected weekly schedule here so that I can see it in a concise format. Well I have a spin class in a couple hours, I hope you all are having a nice day.

Monday & Wednesday
Pilates & spinning

Tuesday & Thursday
Spinning & elliptical

Friday
Lifting
-Squats - 3x12
-Bench Press - 3x12
-Cable Rows - 3x12
-Butterflys - 3x12
-Lunges - 3x12

Saturday
Spinning

Sunday
Lifting
-Leg Press - 3x12
-Step-ups – 2x12
-Overhead Press - 3x12
-Cable Pulldowns - 3x12

Menu Today
-Breakfast: 1 Large Apple- 125 calories & 2 C. Grapes- 200 calories
-Lunch: 1 Tbsp. EVOO/1 C. Green Onions/0.5 C. Eggbeaters/1 Tbsp. Seasoning/1.5 C. Brown Rice/2 Tsp. Soy Sauce- 475 calories/14 grams protein
-Snack: 0.75 Cup Blackberries/0.75 Cup Raspberries/1.5 Cup Light Soy Milk/1.5 Scoops Whey Protein Powder/6 Tsp. Benefiber- 400 calories/46 grams protein
-Dinner: One Turkey Patty/2 Tbsp. Mustard- 200 calories/19 grams protein

-Total Cals: 1400 calories
-Protein: 87 grams
-Sat. Fat: 6 grams
-Fiber: 40 grams
-Water: 3.0 L

Exercise Today: 60 mins. spinning/65 mins. elliptical
-Miles Today/Total Miles: 4.4/199.0
 
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Wow lady, that is some work-out schedule, I'm tired just reading it!:) I'm going to be honest...even though it's a lot of exercise, and it's varied and includes weights and cardio - I'm not sure that it's going to take you where you ultimately want to go in terms of fitness or body composition. Yes, if you stick to it you will probably accelerate your weight loss in the short term- especially on your present calorie intake - but 1) going at it with essentially two tough work-outs a day, seven days a week has a good chance of leading to burn out (both mental and physical) 2) it's geared towards a "here and now" approach w ich might backfire down the line 3) the delegating your lifting to a back to back week-end session, combined with an hour of cardio is really not a good idea for many reasons.

I don't say this to be a busybody or to be critical at all...I'm just honestly concerned about you. I would really suggest posting your proposed schedule in the "harsh truth" section and soliciting some trainer (steve,leigh,tony) advice before moving forward - 'cause one one hand, I could be dead wrong and it could be an excellent plan or they could offer a way of restructuring it that would both suit you and help you in reaching your fitness goals.
 
Cym No I absolutely want to know what you think. I was thinking about it while I was on the elliptical today and truthfully I don't know how much strength training is going to tax me, because I've never had a program. I just feel like my cardio is going well and if I cut out 2-3 days of cardio then I don't see how I could keep losing weight... I should post in the harsh truth section. But I have a feeling I will hear what you're telling me. Thanks Cym.
 
Whew (big, big sigh of relief) because I really like you and was worried that being my usual blunt self would offend you because I can tell that you put thought and effort into your plan and I was being negative.

The best thing I can tell you about the weights thing...I've lost a lot of weight in the past just eating low cal and going walls to balls cardio...and put it all back on in record time. I'm not saying that the cardio alone was responsible 100% for that, 'cause obviously the ice cream on the end of my spoon had a lot to do with it too...but I fully credit at least 1/2 of the reason I'm so far able to successfully maintain the loss this time is because of lifting in addition to the cardio. Plus lifting will just make you look so darn sexy....tight booty, non-jiggly arms, underlying muscles to help "the girls" look a little perkier, firm and shaply thighs, pretty shoulders.....:)
 
Cym Sexy arms! I want to have nice legs...I WANT IT ALL! Like you ;) This is what I'm thinking. You're correct of course. So I think I will take Friday for lifting. Saturday for spinning. Sunday for lifting. period. Keep my other days the same though. Running outside will come in time I think. Also I'm including a quote from a post Steve made in this other thread that helped me understand the lifting while in a deficit conundrum. This goes along the lines of what you're saying I believe?

Steve said:
To be frank, while eating under maintenance (energy deficit), I don't see the point in doing more than a handful of sets using low reps on the big barbell lifts. While dieting, the goal is to preserve as much LBM as possible. To do this, with my clients, I drastically reduce volume and accessory work. Actually, in many cases, accessory work is completely eliminated.

By training with low volume, high weights.... you activate the biochemical signaling that tells your body, "Hey, even though I am deficient in energy, I still want to hold onto this muscle as it seems like I am going to need it." However, by keeping it simple, it does just enough where you don't totally destroy the muscle.

Why would destoying the muscle be bad? When a muscle is destroyed (think set after set, multiple exercises, varying rep ranges high and low for each individual muscle group) it takes a lot of energy and nutrients to initiate repair. However, remember, you don't have that energy to spare. You are dieting. When you train to excess on too few calories, you're breaking down and have no capacity to build back up.

Anyhow, what's the point of pounding it out while dieting? It's not like you are going to be growing tons of muscle during this time period anyhow! Muscle building is a very intensive process, energetically speaking. Muscle itself is a very metabolically-expensive tissue. The body, already not getting enough energy to support what it has, is not going to make that situation worse by adding more muscle.

The biochemical signals that control hypertrophy work from two ways: atrophy,and hypertrophy. One signals the muscle to break down, one signals it to grow. Both seem responsive to intensity (ie, weight on the bar), and there seems to be a continuum of volume.

A lower volume will quash the atrophy signals, but signal very little if any hypertrophy; ie, maintenance. As volume and indeed total "overload" to the muscle increases, the hypertrophy signals become more pronounced. But so does energy requirement.

Ideal situation for chronic energy deficiency? Do just enough to inhibit the atrophy signals.
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Thank you Cym. Again, because I felt like my program was a little freaky, I feel much better about going hard for Monday-Thursday, then Friday-lifting, Saturday-spinning, Sunday-lifting; 1 workout per day. When you have time (I don't want to suck up your entire evening, sorry) will you let me know if this sounds better?
 
Better? yes...will you improve on it? given time, more knowledge and a higher comfort/confidence level...heck yea! One question: where is your rest day?....you know that 24 hour period where you let your body rest, recover and rebuild, gather strength and regroup for the coming onslaught?
 
Cym I promise I'm not trying to be difficult or a smartass...but are rest days actually necessary. I know the body needs time to recuperate, but aren't my lifting days a rest from cardio, and my cardio days a rest from lifting?
 
Hee hee...Sara, I'm totally reading your mind right now...and you're thinking that if you don't push your body like a litle fat burning machine 24/7 your weight loss will stall and sputter:rotflmao:

Yes, rest days are essential...your are in pursuit of a fit body, not a burned out exhausted body. As far as weights, about 1/2 of your results come from what you do in the gym with nice big pieces of iron - the rest comes from a combination of good nutrition and proper rest. periord. I don't know about the elliptical or spinning cause I never do any of that, I just flat out run. And I can tell you from the perspective of running that having proper rest between training sessions only helps my speed and distance...

spinning, the elliptical, running, pilates, lifting...no matter how you split up the days, you are still putting a big stress on your body every day - which can be a good thing because it's this stress that will help you get leaner and fitter...or it can be a bad thing because, if you give it zero rest/recovery time you will put so much cummulative stress on your body that it will begin to breakdown.
 
cym said:
Hee hee...Sara, I'm totally reading your mind right now...and you're thinking that if you don't push your body like a litle fat burning machine 24/7 your weight loss will stall and sputter:rotflmao:

Yes, rest days are essential...your are in pursuit of a fit body, not a burned out exhausted body. As far as weights, about 1/2 of your results come from what you do in the gym with nice big pieces of iron - the rest comes from a combination of good nutrition and proper rest.
Click to expand...

:rotflmao: EXACTLY! I am thinking just that. ALRIGHT I know you know what you're talking about. I am thinking that I will take off either Friday or Sunday. I will have to lift on consecutive days but perhaps that is alright as long as I have a scheduled 'rest' day. Sunday would be better for later on down the road because I love to push homework and studying until Sunday nights, and it'd be cool to have an entire day to concentrate on only school for when next semester rolls around. Molte Grazie!
Cym you are the best!!! ​
 
Menu Today
-Breakfast: 1 Large Apple- 125 calories & WW English Muffin/3 Tbsp. PB - 415 calories
-Lunch: 1 Tbsp. EVOO/1 C. Green Onions/0.5 C. Eggbeaters/1 Tbsp. Seasoning/1.5 C. Brown Rice/2 Tsp. Soy Sauce- 475 calories/14 grams protein
-Snack: 1 Large Apple- 125 calories
-Dinner: 1 Turkey Burger w/ 1 Tbsp. Mustard- 190 calories

-Total Cals: 1430 calories
-Protein: 84 grams
-Sat. Fat: 8 grams
-Fiber: 30 grams
-Water: 1.5 L

Exercise Today
-Miles Today/Total Miles: 0/199.0
 
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Sara: I'm just glad that a) you're giving your body a rest day, I'm betting you'll see the payoff from that decision pretty quickly...and b) that you are starting to incorporate some weight training into your plan. ....two giant steps forward. I'm still gonna suggest that you bite the bullit (so to speak) and ask one of the forum trainers to help you devise a better structured plan...even if you "hate" it and chose not to follow it in the immediate future it will 1) be a little tool in your arsenal that you can refer to and use to adjust your current plan as you become more comfortable/confident in the weight area...at any rate, just so you know, I think you rock chica!
 
I would agree with Cym in saying giving your body a rest day, or two a week. You don't want to burn out. Lifting weights is great for your body, can feel amazing, and I think it helps guarantee results. It also can be very taxing and tiring when just starting out so, just remember that. I would hate for you to become overwhelmed and burn out, you have great goals and I want to see you succeed. I also think talking with Steve or one of the other forum trainers would be a great idea to help you establish a good strength training routine. Keep up the good work :)

-Sam
 
Hi there Sara!

I must also agree with Cym and sammyboy24, I think you should definitely have at least one rest day. I also wonder whether your calorie allotment is a bit low, but then again I know someone on another forum I used to visit who lost about 150 lbs since last October eating about 1200-1500 per day and walking (lots of veggies and other highly nutritious foods). Its hard to say but I personally couldn't work out on that low.

Any chance you could go for the RMR test through your insurance like me? Then you can create a deficit of about 500-600 a day to lose a steady pound a week.

Generally I think you're doing great though and I really admire your determination!
 
Cym Thank you. I did post a LENGTHY plea for help in the Harsh Truth forum. I am considering taking a break today to be honest. I didn’t sleep very well! My friend, I think YOU rock! Perhaps my exercise today will consist of scrubbing my apartment top to bottom. Maybe tennis tonight w/ Chels.

Sam Thank you, I will heed your warning. I think I’m going to be in for a surprise once I start lifting weights as well. I KNOW that I’m underestimating the amount of energy that weights will require. My arms are looking so much better simply from losing fat. I really hope weights will speed up the process.

Blancita No, I can’t talk to a dietician unfortunately. :( But I think you are right. I have to admit that I feel pretty strongly about not going above 1600 calories/day though. I just remember how I felt all through May, and I wasn’t happy. Not only was I not losing weight on 1600/day, my clothes felt the same and I basically wasted a month.

Thank you guys for all of your input and advice, I definitely listen and am trying to learn as much about this process as I can, and you are all excellent people to listen to. THANK YOU! My dad and my sister are visiting my apartment tonight so that’s nice. They don’t like coming over though because I never have anything for them to eat. So they end up eating takeout, and offering to me. But tonight I will be strong. :) I will be! Oh and I’m supposed to get MY laptop back tonight. THANK GOD, I’m dying without iTunes.
 
Alright today is going to be a good day I can tell. I woke up super early, I have spinning in 5 hours, but I have much to do before class. I am finishing tidying up my apt, I must then hit the natural foods store downtown because I’ve been meaning to check it out and get some good fruits, veggies, and nuts. I also am going to try natural peanut butter. I’ve heard it’s like cement and not good at all until you get used to it. I think I can get used to it. I had a complete rest day yesterday and I slept great although I didn’t even workout yesterday, which is weird to me. I still feel sore from Thursay’s spin class, I think this morning class will help to alleviate some of that pain. I received fabulous advice courtesy of Leigh P. and I intend to follow it. My resolutions are as follows:

1) Start eating 1700 calories/day.
2) Complete my lifting schedule & continue cardio- incorporating HIIT at some point.
3) Switch out my beloved JIF pb for that Smuckers natural pb.
4) Eat more good fats through: avocado, nuts and salmon.
5) Sunday will be my rest day- after this week because Friday was my rest day. ;)

I hope everyone has a beautiful day and thank you for all of your advice everyone! All of this information overwhelmed me and made me want to scream yesterday, but today I feel much better and feel as though it is ok and this process is doable. :)

Saturday
Lifting & Spinning
-Squats - 3x12
-Bench Press - 3x12
-Cable Rows - 3x12
-Butterflys - 3x12

Menu Today
-Breakfast: WW English Muffin/1.5 Tbsp PB- 420 calories
-Snack: Large Apple- 125 calories
-Lunch: 0.75 Cup Blackberries/0.75 Cup Raspberries/1.5 Cup Light Soy Milk/44 Grams Whey Protein Powder/6 Tsp. Benefiber- 475 calories
-Snack: 2 Ears of Corn- 180 calories
-Dinner: 2 Turkey Patties w/ 2 Tbsp Mustard- 400 calories
-Snack: 1 Large Apple- 125 calories

-Total Cals: 1725 calories
-Protein: 111 grams
-Sat. Fat: 12 grams
-Fiber: 54 grams
-Water: 3.0 L

Exercise Today: Weights & spinning 60 mins.
-Miles Today/Total Miles: 0/199.0
 
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Sara, you can't see it (obviously), but I swear I am grinning from ear to to ear becacuse Leigh gave you the exact advice I was hoping she would...:jump: ...trust me, my friend, she has handed you a roadmap to success in reaching your fitness goals...everything she said was so dead on target...don't forget her wonderful advice about remembering to 'look at the big picture'...cause the big picture is the body you are going to take with you through life, not the temporary blimps on the scale that may come as your body adjusts to your increased calories and changed work-out routine. It's a process...it can be a long process...but trust the process. If you have any doubts, I can honestly tell you that, pretty much every thing she advised you to do is what I did...just look at my round little blob of a body in pic 2 (starting out) of my photo album and then look at pic 12 (last week)....and my starting bodyfat was only 2% higher than yours is now....have a great spin class and a great day!
 
Cym I'm just about to go to the gym but first, THANK YOU! Pssh I check out your pics like 30 times a week because it's such motivation. I hope you have a great day as well! I will trust the process...and enjoy eating more in doing so. :cool:
 
Hi Sara :). I get the natural Skippy peanut butter and it honestly tastes just the same as "regular" sugary PB, so dont worry that'll be an easy one to do. The 1700 cals per day is also an approach I'm glad to see you taking. I'm interested to see what happens. I thought you werent losing on 1600? But were you not exercising, or are you figuring you were being too restrictive and the body was holding on to the fat? I'm all for eating more and not being too restrictive so the weightloss turns more into a lifestyle change rather than a quickie diet.
 
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