Rho's Diary

Results of 1st weigh-in

Thanks guys. I think I love weight training - it definitely feels like you can see the results - I keep flexing my arms to my friends so they can feel the muscle! I'm so vain, I know...:D

OK, DRUM ROLL...........

I had my weigh-in today (after a weel), and I've lost 3 pounds!!!! I'm down to 212.5! It's really funny because my scales at home say I'm 15 stone, which is 210 pounds, but I think I'll stick with the gym scales. I'd be jumping off the roof if I wasn't in so much pain thanks to the blasted cardio session I just finished. Hardest hour of my life. Anyways, so I've had my first weight loss. I'll be updating my ticker (yes!!) :)
 
Wow! Congrats on the weight loss that is just awesome!!!!

About the whole lifting weights, I absolutely love it too. With my UBC class we use resistance bands and those are just as hard if not harder! And I too feel like I can see the results, even though I probably don't! Ah well! It makes me feel good and that's the best thing ever :D

Keep up the great work!
 
Thanks Risty, I'm really thrilled too...

I think we're probably attracted to the power (or illusion of power) that comes with lifting something really heavy over and over again and feeling your muscles bunch and relax - it's great! Plus it's to the point, rather than cardio, where you have to do the same thing for an hour (bleurgh). The resistance bands sound difficult, which can only be a good thing, judging by your pictures!
 
The guy had explained to us a bit about the resistance bands. With free weights it's the same amount of weight/resistance throughout the whole movement (like a bicept curl) but with the resistance bands, the tighter it is the more resistance you get. So when you're doing the bicept curl with the resistance band, the farther you stretch it the more weight/resistance you're actually pulling. So to me it sounds like the resistance bands are harder. Personally, they feel harder too, lol.

My pictures were more from what I did on my own with my eating and going to the gym. I just started the bands, and that's a 10 week program, so in June when the program is over, I'll then post more pics to see the difference between the start of the program and the end! Plus I'll be able to post my measurements and fitness along with it :D
 
10 April

Back at work. Feel like crap as I couldn't get a wink of sleep last night! Thank goodness I don't have a workout today - I wouldn't be able to handle it. I gave up coffee (and rice) for lenten, but even now that it's over I don't feel like 'retoxifying' my body with caffeine. Maybe this is the end of my turbulent relationship with the lattes, macchiatos, sumatras, and espressos of the coffee world....who knows..:p

Anyway I'm writing because usually when I'm in this kind of mood, I attempt to assuage my restlessness and tiredness with food, particularly the many varities of biscuits (and chocolates seeing as it's Easter) just laying around the office. But I had a good breakfast (one of my muesli mixes - it's proving really interesting, this muesli thing) so I'm not starving.

I've been thinking about foods though, particularly carbs. Last night was difficult as I had a bad pizza craving, but I ended up having wholewheat spaghetti with pan fried salmon, and it satisfied me just fine. It sort of showed me that I can still have nice stuff while losing weight; I just need to alter them slightly - wholewheat instead of white bread/pasta. This gives me hope.

Last weekend my flatmate annoyed me slightly on this food issue. She knows I'm trying to lose weight, has seen and heard me talk about the gym, yet she wouldn't accept my NO to her offer of ice cream. She kept saying 'You've got to have a break!' And I thought, 'Yes, you skinny cow! You can say that'. But I feel mean thinking like that, because I guess she can't help it - she naturally skinny and the odd 2 or 5 ice creams don't show on her. The funny thing is the more she insisted the less attractive the ice cream became to me. It's not willpower or anything - I just hate being forced into anything, however well-intentioned it is.

I need more recipes though. More lunch and dinner recipes. I'm thinking of gathering loads and them binding them into a book so I can refer to it like a proper cookbook when I need inspiration or motivation. So I know that being healthy doesn't mean dancing around the edges of exciting society, if that makes any sense.

PS: My 'cheat' day (Sunday) was pretty cool. My 'cheats' were a KFC mini chicken burger and an Avalanche ice cream and still came in below 1800 calories for the whole day. I'm starting to realise that a big of my problem is not eating enough, so my body's permanently in starvation mode. (I really am learning so much from this forum) This is what I need to work on. :eek:
 
That's too bad your roomy was that persistant. I find it really irritating when people keep trying to get me to have things I really don't want and the more they push the more it angers me. You never know, it might help to have a little talk with her ahead of time... just maybe explaining things might help her understand. For example, she says you need to have a break.. maybe letting her know that you do take a break and treat yourself might help. Also maybe explain that when you say no you won't change your mind and the only thing that her continually trying to persuade you just annoys you. I mean if you talk to her in a nice kind of way, maybe she'll come around to understanding what you're going through. I find that discussing things with people really helps, that way you don't keep it inside and the other people will be able to better understand you and your process... sometimes that's all it takes.

Personally, I know that my bf's family would keep offering me drinks and they would just keep on asking and asking, and so finally I had to tell them that I'm watching my calories and I really don't want alcohol because it's just empty calories for me. After that, they'll offer me a drink once and when I say no, they know I won't change my mind ;)

I know what you mean about the whole recipe thing. It's much easier to make healthy food when you have something to go by! I tend to stick with pretty basic stuff until I find some good recipes. Good luck with your recipe search... oh and if you find anything good, pass that info along to me :D
 
feels great to be right

Thanks Risty,

You were so right! I had the day off work today, so I could work on my dissertation in peace, and my flatmate came home early. Before long she was knocking on my door pressing the same ice cream into my hands. I said no thanks, and she said 'Oh, but it's 62% chocolate - you like dark chocolate!' So I did just what you said, and had a little chat with her about my weight loss plan. To my surprise she was quite understanding. Maybe she didn't realise how serious I was - you know how many people say they're on a diet, but they get easily tempted... I've said my cheat day is on Sunday, and she can give me anything then.

I think some people feel better about themselves when they give food. So when you say no thanks, it's like 'Whoa - why would you reject food!?' I don't think it's conscious, but they do it anyway.

This other friend of mine has been attempting to convince me to go the ultra-low fat route - cutting out greek yoghurt, fresh fruit (too much sugar apparently - hah), and medium fat cream cheese. I spent ages explaining why I didn't want to do that, as I want this to be a way of life, not just a way of losing weight. I personally can't see myself eating rice sticks or rice crackers or whatever - I don't think life is about punishment, or eating sawdust. I didn't convince him. Today he e-mailed me, saying he'd had 10 mini creme Easter eggs, and I thought 'Well that's what happens when you deprive your body of the good stuff'.

I've got weight training tonight! Can't wait!

Today's not been so great - I don't think I've eaten enough. I had breakfast around 11am (as I woke up late), and have had only water since (it's 5 hours later). It's this deadline keeping me hard at work, and I don't even feel hungry. But once I've typed this up I'm off to get some proper lunch..
 
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11 Apr - just back from gym

Hmmnn, I don't know how I feel right now. Actually I'm terrified I didn't push myself as much as I would have liked. Today was weight training, so I was really excited. I must be getting fitter, cos usually I'm sweating a minute or so into my 5 minute warmup, but today I really had to push myself after 2 minutes to work up a slight sweat. I don't know what this means - oh well. On to the weights.

I began with the shoulder press, as this is usually the killer for me. 2 sets of 15 reps at 2kg, and although I felt some strain, I didn't feel like I was pushing myself. So I upped it to 3kg, and did the last set of 15, which I really felt. On to the chest press, where I stayed with my usual 4kg. Then the lat pulldown, where I upped it to 25kg, and did 3 sets of 15 reps. I really felt it (if I carried on I knew I'd have thrown up). Then the leg press at 60kg. I did my 3 sets, realised I still had some 'space', so decided to do 1 set (12 reps) at 70kg, which got my thighs and bottom numb. Tricep pushdown was the same at 40lbs, and I upped the bicep curl to 35lbs.

As my hour still wasn't up, I decided to hop onto the X-trainer for 15 minutes at level 10 (which was soooo hard), and then a 5min cooldown (burnt 200 calories there) and then stretching.

I don't know what's wrong with me - am I addicted to pain? Is it normal to no longer feel numb after a workout? I just don't want to slip into a comfort zone - I know my body (any body) can adapt to discomfort, so is it time to push myself further? Isn't it too soon to up the weights? I can't keep upping the weights continuously, can I? (Cos I had to up them at my last session too!)

Anyways, in the meantime, here's my plan for my next weight training (WT) session:

Leg Press (70kg) - 3 sets of 12 reps
Lat pulldown (25kg) - 3 sets of 12 reps
Chest Press (5kg) - 3 sets of 12 reps
Shoulder Press (3kg) - 3 sets of 12 reps
Tricep pushdown (40lbs) - 3 sets of 15 reps
Bicep Curl (35lbs) - 3 sets of 12 reps

This represents an increase of everything! Should I feel good that I'm getting....fitter? Or should I be worried? Questions, questions...urg, I'm off to bed.:confused:
 
RhoRho said:
I don't know what's wrong with me - am I addicted to pain? Is it normal to no longer feel numb after a workout? I just don't want to slip into a comfort zone - I know my body (any body) can adapt to discomfort, so is it time to push myself further? Isn't it too soon to up the weights? I can't keep upping the weights continuously, can I? (Cos I had to up them at my last session too!)

Anyways, in the meantime, here's my plan for my next weight training (WT) session:

Leg Press (70kg) - 3 sets of 12 reps
Lat pulldown (25kg) - 3 sets of 12 reps
Chest Press (5kg) - 3 sets of 12 reps
Shoulder Press (3kg) - 3 sets of 12 reps
Tricep pushdown (40lbs) - 3 sets of 15 reps
Bicep Curl (35lbs) - 3 sets of 12 reps

This represents an increase of everything! Should I feel good that I'm getting....fitter? Or should I be worried? Questions, questions...urg, I'm off to bed.:confused:
Click to expand...

First off, no you (probably) are not addicted to pain, and it is NORMAL for your body to become accustomed to your workout after a week or few weeks go by and you no longer feel the burn or strain. Completely Normal.

Now, Are you in a caloric deficit? If so, based on his own research and knowledge, Steve suggests that you do higher weights and lower reps when in a deficit and and increase from 3-5 or 6 sets over a period of several weeks/months. There is a great thread stickied here about working out.

I have been following a plan devised by Steve that consisted of 2-3 days of strength training/wk and I have seen amazing results in the way my legs and butt looks and feels. --he told me the exercises, I chose the weight

I do the following on my bowflex:
Squats 180 lbs 3 sets of 6
Dumbbell Rows 30lbs 3 sets of 6
Chest Press 90-100 lbs 3 sets of 6
Deadlift (can't remember the weight probably like 180-200 lbs)
Military Press 60 or 80 lbs
Lat pull downs 130 lbs

If you enjoy what you are doing, and are not in a caloric deficit, I apologize I haven't read all of your diary, then maybe you want to continue what you are doing, or maybe you just like what you are doing and want to do what is currently working for you.

Impressive weights by the way. So, does this help in any way at all?
 
I agree that doing lower reps at a higher weight is good. I read this one thing Steve said about reps and not doing more than 12 and if you're doing more then you need to up your weights and do a lower rep. Since you've already increased it twice now, I'd try our your newest increase for a week maybe and see how it feels. I mean if your talking about...if you carried on you know you'd throw up, and your legs and butt going numb the weight's your doing is obviously having an affect on you and your muscles. You also don't want to hurt yourself by trying to do too much too fast. So maybe try the whole heavier weight, lower rep thing out.

I'm so glad you had that talk with your roomy! I feel so happy for you! I'm also really glad that she seemed understanding about it. Maybe now that you've explained everything, she'll only bring you the icecream on sunday ;)

About your other friend, I think you should listen to yourself. These changes we're making is a lifelong change and it's something you want to be maintainable. Cutting out fats and sugars are fine, but saying not to eat fruits and yogurt... come on. Fruits come from nature, nature is good, lol. Now some fruits are better for you than others and it may be a good idea to research those so you can eat more of the better ones. I also heard that fruits should be eaten during the morning and then your veggies in the afternoon type of thing. The only thing is to have things in moderation, if a fruit has a lot of sugar then just don't eat a ton of it in one sitting, but that goes for basically any food you eat. It's all about proper portions and as long as you have a healthy diet with all the diff food groups and the proper portions on top of that, you'll be fine. Just tell your friend you appreciate the information but you're going to continue with your own style of eating, but if you ever change your mind you'll know who to go to for advice ;)
 
Thanks Photocrazed,

I feel better knowing I'm not weird or anything. In answer to your question, no, I'm not in calorific deficit. I definitely don't subscribe to the group of people that think eating less and working out will lead to muscle tone - I used to be in deficit (being so busy I would 'forget' to eat a lot of the time), but I've just changed my eating habits so I'm more in control of what I eat, and when.

I like the bowflex exercises you kindly gave, particularly the squats, as I'd like to work on my butt and legs. I'm thinking I'll stay with the plan for a couple more weeks, after which I'll change (so my body doesn't get used to it). About the impressive weights...thanks...I always did have obscenely strong thighs and arms, so I guess my body's been DYING to get in shape. You've been a great help, thank you!!!

Hey Risty,

Yes, I thought about the weights and reps thing - I decided to do 15 because 12 just didn't seem...enough, you know. Usually by the 10th rep my limbs are burning but I found I could do all 12 without wincing, which made me think I could push myself further. I'm not sore today, only a little twinge in my arms, but that's down to the lat pulldown, which was quite tough... But yes, I will try out the new weights for a week and see the effect.

So far my friends have been somewhat understanding (even the one asking me to cut out fruits and yoghurt and then bingeing on chocolate eggs...) - I went to lunch today with my boss, and he kept insisting I had dessert (he's got an expansive waist line), but I calmly launched into an explanation of why I couldn't, and he somewhat grumpily dug into his vanilla creme brulee while I sipped my peppermint tea... why do people feel better doing stuff when they know others are doing the same?... It doesn't change what's happening...
 
I dunno, I just think it take the guilt off them for eating stuff they know they shouldn't. Plus I think when others have the strength to eat what's right and they're not it may make them feel like a failure or something along those lines. But I am glad your friends are being more understanding, they will become even more so over time. Oh, and btw, good job on not having dessert!

Yeah I know what you mean about the whole 15 reps cause 12 wasn't enough. I was doing the same thing. However if you made the weight heavy enough where 8-12 reps are very challenging (but not enough to hurt you) then that would solve the problem.
 
Shock

I'm in shock right now. I can't bring myself to believe it. My boss is dead.
Dead... I can't believe the word..
I had lunch with him yesterday! He ate beside me, tried to convince me to have the creme brulee...I wish I'd eaten it now..
How could I know he'd have a heart attack in the middle of the night? I said bye to him cheerily last night! Convinced I'd see him today as always...Maybe I should have forced him not to havethe creme brulee...I'm not sure what to do now..
 
You can't put any of the blame on yourself. Don't think you should have eaten it or should have made him not eat it... that wouldn't have fixed what happened. What happened did for a reason, a long term reason, that you couldn't have possibly fixed in that one instance. I'm sorry for what happened, I just hope that you'll get through it ok.
 
Hey Risty,

Thanks for the kind words - I guess I was in a fair bit of shock. I'm over the worst of it, but I can only imagine how his family feels. I made the silly decision to carry on with my cardio workout yesterday, but I decided to leave after only 15 minutes as I was too drained. So I'm going to attempt to repair the damage today - an hour's workout today, and a yoga class tomorrow with a long walk.

A friend's been getting on my nerves with his 'tips' on weight loss. He reckons that if I hit a plateau I should eat less (thus following the 'basic' principle of Eat Less Lose Weight), and he just wouldn't hear anything about starvation response and how that's not so great for your body. In the end, I simply said 'You do things your way, and I'll do things my way'. And this is the bloke that's been trying to 'develop' muscle for the past year and a half while on a low calorie diet. No wonder the muscles remain unattainable... Urgh, I'm obviously irritable right now... Plus my flatmate's back with her FOOD. This time it's chocolates she received for Easter from her parents. I came home to find a large bowl of chocolates she'd set out for me, and an invitation to 'help myself as she can't finish them on her own'. It's like sometimes people don't get what I'm trying to say. No, no, no, I don't want any chocolates, or ice cream, or desserts packed with bad sugars. I don't want to give up nice things, or change my weight loss programme simply because you've got some half assed, barely-researched opinion and you think I should adopt it....

Ok, rant over. I'm going to get lunch.. Hope I'll be in a better mood soon..
 
Wow, sorry for how things are going lately.

I'm glad you told your friend to do it his way and you do it your way. You cannot build muscle on a low calorie diet which is why he's been trying for a year and a half and it's not working. You think he'd notice it by now, but he's too stuck in his ways and thinking he's right. If you don't eat enough your body will go into starvation mode, break down your tissues (like muscle) to supply itself with the energy it's not getting through food and store fat. It's so important to eat healthy, and eat every 2-3 hours with proper portions. Eating too little will just do the opposite of what you want whether it's for losing weight, building muscle, or both. So don't listen to him, as you can see by his lack of results, he's not right.

As for your roomy, just ignore the chocolates sitting there, if they sit there 'til they go stale then so be it! If you're feeling sassy, you could write back on the note "no thank you!" lol... or if you're feeling super sassy, you could put the bowl in her room on a dresser or something as a hint of, you're eating this, not me. But she may take that as being harsh, lol.

I hope you feel better soon, don't let them get you down or aggrevated. Just know that what you're doing is right and keep up the good work. They'll eventually see that you won't give in and they'll give up with trying to force their habits on you.

OH! And if you really want to show that guy who keeps giving you hints about the truth, just ask Steve to explain how eating too little will not allow you to gain muscle. He would definately have an awesome answer and if you give that answer to your friend saying it comes from a professional, maybe then it'll open his eyes... but then again it may not. But at least you'd have a profesisonal's advice and knowledge to back up your own.
 
Thanks guys and update

Thanks guys,

This weekend was really tough, but I'm hoping I've turned a corner or something :) . I've asked that friend of mine to contact Steve - he seems to have lost hope - he keeps saying you can only gain muscle with steroids...He doesn't want to listen to me either, cos he reckons "he's been doing this longer than me".

As for my flatmate, the chocolates are still sitting on the kitchen counter, which is where they'll remain. I still didn't touch them on my cheat day, just to make a point. I don't think it'll make much of a difference as my flatmate seems to be set in her ways, but I reckon the stronger I am, the more she'll become used to it. No more of that fat friend business, which is where I'd be if she had the chance!

I couldn't get any sleep last night (see reason below) so I'm in a bit of a daze at work (everyone's acting pretty weird too so it's all a bit surreal...plus my deceased boss's desk is being cleared). ..I still find myself welling up but I remember life goes on...although I feel we're betraying him by moving on so quickly?...I don't know.

Yesterday was my cheat day, and I allowed myself to feel pampered. I had a full English breakfast (2 bagels, scrambled eggs, fried mushrooms, bacon, and baked beans, none of that sausage and black pudding business - eurgh)...I then decided to go for my cardio workout (as I couldn't do it on Friday or Saturday and didn't want to miss another day). The session went great - 10 mins on the rower, and another 10 mins on the cycle, then 15 minutes on the X-trainer at level 4, and then 10 mins HIIT on the X-trainer, which shattered me, but also INVIGORATED me! I'm pretty sure that's why I couldn't sleep last night - I could feel I was still alert..not so alert now though..

I'm really thinking seriously of this HIIT thing - it makes the workout more interesting (just slogging away is so boring to me...cycling and cycling and cycling, and not moving anywhere - it just seems extra pointless in the gym, especially in the middle of a gruelling workout).

Oh, and I managed to lose 1 measly pound this week. I guess over the course of 2 weeks, I have managed to meet my target of 2lbs a week, but somehow... I felt I could do more, which I now realise is silly. The more slowly I lose the weight the less likely I am to gain it all back.. I am proud of my 1lb loss, despite my not eating enough.. Updating me ticker...

I'm looking forward to this week's workouts, particularly the cardio. Usually I sort of dread this, but the HIIT session of yesterday was really inspiring, so I hope to do more of that.
 
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Hiit

Ok, I'm sore as 'eck today, which is good. I can definitely feel my butt tightening up (although it's getting 'smaller'...don't know how I feel about that cos I still want the 'kapow' factor...but I'm more concerned with toning up overall so I guess it doesn't matter :confused: )

Weight training was last night. I made a slight change in my eating habits. I decided that I work out better when my last meal (before the workout) was high in carbs, not protein, so I decided my afternoon snack would be wholewheat pasta instead of nuts and yoghurt. The pasta was simple - with carrots, tomatoes, and red onion. Had it around 4.30pm, didn't get to the gym until around 7.30pm. Did my weights, which were killer as usual :cool:

Then I decided on a spot of cardio for the last 15 mins of the hour. Decided to do HIIT. Bad decision. The workout itself went great - I guess eating pasta beforehand worked cos I sweated buckets and had to guzzle down loads of water as I headed home, giddy with self-satisfaction at such a good workout. At home I had some chicken (with this green salad I make with balsamic vinegar - double delish), then went to bad. An hour later I was still wide awake staring at the blooming ceiling. I was exhausted as hell, but I couldn't sleep all through the blooming night.

I guess this means I can't do HIIT in the evenings. I'm confident it's the reason I couldn't sleep. The same thing happened on Sunday night. I found I couldn't get any blooming sleep (even though my workout was around 4 in the afternoon). I wonder if anyone else has experienced exercise-related insomnia?

It feels blooming rotten being so tired yet being unable to drift off. And I really wanted to rest my weary muscles. This means their repair has been delayed, doesn't it? Still, on the bright side, my whole body is one sweet delicious mass of pain right now :D
 
Yes. You're not alone here. I recognize the difficulties to sleep after going to the gym. The only thing that helped me is going there earlier. Or then just be happy with staying awake till 3 in the morning. :rolleyes: I didn't get used to it in three months, then decided to change my schedule...
Juliette
 
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