MissPoodle's Diary

Day 19- 5/16/2011
BM-1
Water-10 (16oz fresca,12oz diet pepsi)
Weigh-in: 193.4lb @ 815pm gym

Diet
7- 1 cup of whole wheat spaghetti w/ ground turkey (250)
10- 1 piece of chocolate cake (250)
12- 1 cup cucumber/tomato/bell pepper/feta cheese salad (50), 1/2 cup pesto noodles (100), 1 chocolate cookie (75)
5- ground turkey, spaghetti sauce, 3oz chicken breast, 2 hardboiled egg, 2 artichoke hearts, 1/2 cup red bell pepper, handful of spinach, 1 tbsp raspberry dressing
calories: 1,250

Exercise
1hour body pump
1hour cycling

Thoughts
My arms are SUPER sore. It is very difficult to lift my arms in any direction, to cross them, lift them above my head, even to turn my wheel. My arms hurt in the armpit area. I heard somewhere it is actually good to work through the soreness with a workout. So, I will go to body pump tonight. It's funny how last week, my butt and thighs were sore, but this week my arms and middle back are in so much pain!

It's almost 5, so I'm going to eat something! Mmmm..my gosh, I am so full! The ground turkey and chicken breast were so good with the spinach salad!! I LOVE artichoke hearts!! I need to stop eating tomato sauce because I don't want to get sick of it.

I don't feel any skinnier lately...I don't know why. My calories are low and I've been working out a lot, so what's up with that? My diet is relatively good too. I'll weigh myself tomorrow night. But what am I going to eat tomorrow? Hmmm...
 
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yes gentle exercise (Active Recovery) can help speed up the recovery process but the key here is gentle. If you are sore to the point of not having full ROM then doing and exercise class which uses a lot of the same muscles won't be good for you, will slow recovery and puts you at risk of injury so doing pump the day after cardio kickboxing is not good if you are that sore, If you were not feeling any or little effect from the kickboxing then you would be ok (I do know what it is like combining these 2 classes back to back on the same day from the perspective of both participant and instructor)
 
Dear Trusylver,

I need some help. I've kept my caloric intake low, okay, so I have sweets and a salad, but caloric deficit every day.

I've gained TWO pounds. I saw 193.4lb tonight at the gym. WTF gives? I don't feel skinny, yet I'm not constipated because I had a BM this morning.

I've been eating, when I think I should eat, not when I'm hungry. So, should I eat only when I am hungry? Yet, I am doing some very active exercising usually 2 hours each night.

Please provide your two cents.

Everyone else, please! I was expecting to lose THREE pounds by Wednesday, but since I gained two, how can I lose 5 lbs in two days? Impossible.
 
Trusylver said:
yes gentle exercise (Active Recovery) can help speed up the recovery process but the key here is gentle. If you are sore to the point of not having full ROM then doing and exercise class which uses a lot of the same muscles won't be good for you, will slow recovery and puts you at risk of injury so doing pump the day after cardio kickboxing is not good if you are that sore, If you were not feeling any or little effect from the kickboxing then you would be ok (I do know what it is like combining these 2 classes back to back on the same day from the perspective of both participant and instructor)
Click to expand...

I did keep it "easy" on the cycling AND the body pump (pure lifting) classes tonight. I haven't been giving 10/10 in my classes tonight because 1) I didn't want to have an injury and 2) because i'm frustrated i'm up two pounds.

I do think my body needs a rest day...Or at least, a day of "mild" exercises which would NOT include a fitness class. Honestly, I burn so much more in a class than on my own in a cardio machine.
 
When you have DOMS then your body is retaining fluid to help your muscles heal which will give you an increase on the scales, your 2 lb gain will consist mostly if not all from this fluid retention. You do need rest days especially if your exercising hard for 2 hours each day.

As for diet and times of meals, what works for one person will not always work for another, I have a good grounding in the basics from training and personal experience but found that I had to have specialist nutritionist help for my own needs and would suggest this may be something you might consider for yourself.

for me I have to have my calories below what would generally be considered the minimum but that is on the advice and supervision of a professional and this wont be the case for most forum members. I have also got to work within my allergy restrictions.
 
Thank you so much. While in the shower, I decided to take a 36 hour rest from the gym. Hearing from someone other than myself confirms what I thought the problem was.
 
Well i'm seeing a slight decline since 5th May when you last weighed, although i can see what happened yesterday too. I didn't read many diaries yesterday because i had a few net problems.

So i am glad you have now weighed yourself. How are you feeling about it? Are you devastated? Or are you handling it? Was it worth putting off? Or do you think you did make yourself suffer with worry out of fear of the unknown unnecessarily?

I don't like your ex-boyfriend very much. I think you can do better. I mean of course i don't know him at all but the few little things you say about him, indicate he is not really worth any effort whatsoever. Concentrate on you and on getting slim and hot and becoming your best self. Concentrate on more important things. Be ready for a good guy. Pick one who treats you with respect, who respects themselves, who wants the same things as you and who makes you feel good about yourself and who makes you happy. Don't settle for anyone who stuffs you around.

Some days you were not eating enough right? That's not too smart.

I would suggest you try to work out a habit of eating that you can stick to. For instance make your meals approximately the same time of day, about the same size most of the time. You don't have to be rigid but you can get your body used to a pattern and if that pattern is quite healthy then you will find it easier i think.

I think carbs are fine. Its the fat that is the problem because it has so many more calories than carbs and protein. And often you can't see the fat in foods that you haven't prepared yourself. So be careful when eating out.

Breakfast on 13/5/11 looks a bit crazy. Why so many types of meat? Why the pancakes? I don't think pancakes are good carbs particularly as they are made with white flour. When you are no longer on a diet, you can eat pancakes but if i were you i wouldn't eat them until then.

I see you don't eat much at night. How come?

I think for the next little while, for steady weight loss you should consider going strictly for something like 1500 cals daily and eating at the same time every day, eating meals of the same size. A bit of protein at each meal, some vegies at each meal, some carbs at each meal. Eat more vegies than usual so you can eat less protein foods for filling up with cause it looks like you eat a lot of meat and not enough vegies. And i still don't see any dairy for bone strengthening calcium. Although i did notice spinach but its not enough for a daily calcium supply.

I think a consistent approach is a good thing.

As your fitness increases, it shouldn't matter too much about having different instructors and different exercises. When you are fit all exercises should feel relatively easier than when you are not fit.

Anyway, i am not absolutely sure here on anything i've said but this is my take on how things stand with you at the moment. And i've tried to answer your request as best i can.

Well that's all i can think of for now. I am not sure its very helpful though. But i am glad you have weighed yourself and will continue to weigh yourself on schedule as planned.
 
Andrea, I didnt eat pancakes that day....nor have I ever...you are absolutely right about the guy. Hes was crappy!

Im going to take a mini break from the gym and go on wednesday morning for cycling. My body feels worn out I guess, when I just want to keep going.

If I eat something all the time, I get sick of it really quickly and feel like im on a diet. I just like to eat whats im cravings at the moment. I dont understand at 190 why im not dripping pounds. why is it so difficult? At my weight?
 
Doesn't it say you ate seafood pancakes. two of them?

So you are eating 1900. I really can't remember your height and weight. But i'd say if you are not doing two hours every day of gym, then you shouldn't be eating 1900.

I said this to you before about the estimate for exercise. You should really choose the moderate exercise factor for working out your maintenance, not the next one up.

People have a tendency to over rate the amount of exercise they are doing. If you are going to sit down for the rest of the day, it hardly qualifies i think. And maybe you are not exerting yourself as much as you think even during two hours of the exercise you are doing.

Amy keep saying weight loss is 90% what your eat and 10% exercise.

Its good to exercise regularly but you don't need to do that much. It may be better for you for a while to concentrate on getting your diet really right - eating a nutritionally balanced diet spread across the day at moderate intervals.

How do you measure your food? Do you weigh it? Guess it? Measure it in cups and spoons? I use cups and spoons but as you are supposed to i always used levelled off measuring cups and spoons and using proper cooking ones. Do you? Or do you heap them up?

How accurate are you with the calorie counting. Do you add for all the oil you use as well as macro ingredients. I don't believe its necessary to count calories for condiments because its not going to amount to much over the course of the day and you aren't in any danger of putting on too much because you would ruin your food if you did. But anything like jam, honey, or sugar in your tea, milk - every drop, butter, oil, you must calorie count.

Unless you detail exactly and in precise detail everything pertinent to your diet, its sort of difficult to say what you might be doing wrong with any confidence.

I just took a quick look back to see if i could find your height ( couldn't) but i found this....

the link says to lose 2.5 pounds a week you need to eat 1600 calories daily. So you should do that.
Click to expand...
 
I am 22years old and 165cm. Even with an error, im below maintenance.

I use measurement cups. I always go higher, never lower in my estimates.
 
Are you weighing yourself when you first wake up? If I weight myself after work, and then after I wake up, there is usually a 3-4lbs difference.

"Plaudite, amici, comedia finita est."
 
Robyn, I weigh myself when I first wake up, or usually, when I weigh myself at the gym, right after a sweaty workout. BTW, I don't consider that cheating!!!! hehehehe *wink*

I woke up this morning and weighed 190.0, after yesterday, weighing in at 191.8 and drinking 12oz diet pepsi! SOOOO weird I tell you! I did go bowling for an hour, but that isn't even a lot of exercise AT ALL!

This just gives me hope that I could actually see the 180s again tomorrow. I'm doing some research on DOMS and related weight gain.

I'm wondering whether I should go cycling tomorrow morning, or tomorrow evening. Should I prolong the rest to 48 hours?

I should probably have rest days on the days where I don't like the instructors, I basically got a chance to see everyone and am happy with certain instructors, and some not.

I'm going to keep my caloric intake at 1200 because I won't be doing much but sitting on my ass writing papers today. The weather is pretty crappy, we're in the middle of May and we have hail? Really? hmmmm...
 
Day 20-5/17/2011
BM-2
Water-10
Weigh-in: 190.0 @ 8am naked

Diet
9am- 2 slices double fiber bread, 1 tbsp strawberry jam, 2 hardboiled eggs, string cheese, chicken leg quarter, 2oz chicken breast (625)
2pm- 7" cheese steak sandwich w/ mushrooms, small steak fries (750)
645pm- 2 handful spinach, 1/2 yellow and 1/2 red bell pepper, 1 tbsp feta cheese, 4oz meat, 1 slice double fiber bread, string cheese, 1 tbsp raspberry dressing
calories: 1825

Thoughts
The BM today took a bit of patience and pushing, not too happy. I don't like sitting on the toilet, it hurts! I'm realizing today all the soreness and stiffness in my body, just sitting here at my desk, realizing the pain. my left tricep hurts and the armpit area, my lower back is a bit stiff, my right arm bicep is in pain, my chest is a bit sore, and my hamstrings are a little sore. Good gracious! I AM sore! LOL!

The second BM was so much easier, flawless, and came out after eating the cheese steak sandwich. I'm happy! Now i'm kinda thirsty!
 
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Day 21- 5/18/2011
BM-0
Water-13
Weigh-in: 195.0 @ 815pm

Diet
730am- 4 oz beef, 1 cup of broccoli (200)
1015am- 1 double fiber bread, 1 tbsp peanut butter (150)
12- chocolate cover peep (110)
4- mexican food (850)
calories: 1,310

Exercise
1 hour Cardio Kickboxing
10min warm up cycling
1 hour Cycling

Thoughts
I wanted to try this mexican taco truck because of the great reviews, but uh oh, I think I just got an upset stomach. It's been about 15 minutes since my last bite and I think my stomach is kinda...bubbling...uh oh!

The cardio kickboxing class was definitely a 9/10 in terms of effort and intensity. The cycling class because it was after the cardio kickboxing class, in terms of effort and intensity was more of like 5/10.

I know 195 isn't my true weigh-in because I drank 3 cups of water while working out, and because I ate cheap, fatty mexican food 2 hours prior to workout. Also, I didn't do a BM today, surprisingly.
 
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An interesting calculator for calorie cycling...



With exercising 5x/week, I need 1520 calories/day for "extreme fat loss".

1520 x 7 = 10,640 calories

Rest Day = 1,300
Rest Day = 1,300
2Hr Cardio = 1,700
2Hr Cardio = 1,700
Strength + Cardio = 1,600
Strength + Cardio = 1,600
1Hr exercise = 1,440

I'm thinking about doing this starting Thursday for week 4...
 
Hey misspoodle, just thinking that maybe the scales weren't going down because you are gaining muscle from all the excersice. Have you tried measuring yourself? You could be more toned and thinner while still staying the same weight. x
 
@Robyn, really? that's weird! I've read on a bodybuilding forum that they calorie cycle biweekly. I'm going to try calorie cycling daily because I don't always do tons of cardio, since I do weight lifting.

@Overtherainbow, EXACTLY what's going on! I have DOMS which causes water retention for cell repair. i.e., muscle growth! I gotta get a measuring tape!! I wish i started measurements when I was 200, so I see the complete effect, but hey, better to start now than never because I have a long goal ahead of me!
 
About your bowel motions, don't force it. You will end up with haemorrhoids by the time you are 50. I l know its uncomfortable to wait but that's what you have to do. Better to avoid the problem in he first place if possible with lots of dietary fibre, water and even exercise helps.

Some foods, it seems to me cause more constipation. I think cheese does and i even think milk does (but i can't give up milk nevertheless). Eat lots and lots of vegetables.

Meat is said to cause it too but i am not sure about that. But you could try eating a bit less because you seem to eat a lot of meat and you eat very few vegetables and fruit.
 
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