Tuesday, June 26, 2007

Changing Workouts

I wrote a couple of weeks ago about my workouts that were about to change. I did decide to do my own, at least for a little while. Last Monday, and yesterday, I did a 5x5 with Squats, Inverted Body Rows, Split Squats or Walking Lunges, Stability Ball Chest Press, and abs. Yesterday I also threw in quick-tempo, endurance bodyweight exercises that mimicked the heavy right after finishing. So I did Squat then bodyweight squat (24 at a 1-1-1 tempo), then Body Rows at different heights (low for heavy, high for bodyweight-25 at a 111 tempo), Overhead split squats then bodyweight split squats, chest press then pushups (20 on the knees, can't do full-body very fast yet), and by the time I got to abs, I was wiped. I tried to run a bit after that, got a couple of minutes before the hip stopped me (been bad this last week or so).

I was hoping to be in running shape enough to do a 5k run this weekend, but it doesn't seem to be happening. Sigh. At least I can deep squat 50lbs plus the bar (so, 75 lbs or so) and half squat 60 plus the bar, and chest press 30 lb dumbbells. I'm definitely more a sprinter than an endurance person, which can drive me nuts at times.

Food: yeah. I'll just stop there.

Sunday, June 24, 2007

Calorie Requirements

I figured out the other day (after reading an article for class about athletic amennorhea) that the average female needs at minimum 30 kcals per kg of lean body mass (kcal/kgLBM). I figured mine out, since I had my BF tested a couple of weeks ago, and it came out to 1633 kcals/day. Hmmm, interesting! I then used Rachel Cosgrove's method of figuring out calories, which is bodyweight times 13-15 (slower metabolisms use 13), then reducing that "maintenance calorie level" by 20%. For me, the total came out to 1623 kcals per day. That was even more interesting! Ms. Cosgrove also recommends at minimum .8 g of protein for ideal body weight. I should be getting at least 116 g of protein per day, more if possible.

I do too much calculating and not enough application sometimes, though. My experience with Dax's program may have been a learning curve, but it certainly was not helpful for me. He is just too good at tapping into and exacerbating my perfectionist tendencies.

I am going to forget about ratios for the time being and just concentrate on keeping the caloric intake to 1600 kcals. This is important because the next few weeks are not only going to be hectic, they are going to be downright schedule-breaking. I'm also highly tempted to go to MealPlans101. I'll get my fruits and veggies and make sure I don't break the "bank" at any rate.

Thursday, June 14, 2007

Improving My Run

I managed to pull off sprints for 15 minutes today; 10 min at 6.8mph and 5 min at 7mph. Sprint for 20 seconds/rest for 10 seconds. A few times that was modified, once to 1 minute run/1 minute rest, twice or three times 30 sec run/40 second rest. 10 minute warm-up and cool-down, for a total of 35 minutes.

Now, considering that running has never been a strong point for me, that's awesome! My next goal with that would be to run 10 min at 7mph, which I think I should be able to do soon. And the big thing: the whole run, and even afterward, didn't hurt! Boy, if my hip could've progressed sooner... ah well. I'm going to credit, believe it or not, the IMT workouts. And keep doing them (not twice a day, or maybe even every day, but quite a few times per week).

My workouts are going to be changing next week again. I haven't decided yet if I'm going to go for Afterburn II or Turbulence Training, which I bought last week. I have yet to really read either workout. I may just design my own for a few weeks- I mean, after all, I am certified and design workouts for others all the time! I guess it's just nice to do something from someone else.

I'm going to intentionally leave the food issue alone tonight. I had salmon and broccoli for lunch, yum. Otherwise, I'm quite fed up with not only food in general but with my own issues with it. I'm going to enjoy my food for the next few days, and that's it. No doing fat grams and carb grams in my head, because it's getting ridiculous and I've stopped losing weight again. I realize that I've got to get the food issue down at some point, but it's going to take some major perspective and attitude overhaul. Or 4 weeks at some ridiculously expensive health resort. Sigh. If the universe were to give me something, it would be that (free ride, of course, or severely reduced- it would be a huge learning experience for me!) Funny thing is, I know how to "eat healthy." Sometimes, I have no problem doing it (ie lunch today, my grocery cart yesterday, etc). So somewhere, somehow, a message isn't quite getting somewhere.

I've been thinking alot about G-flux lately too (basically means, if you move more, you get to eat more). I think that for as hard as I work out, I do not move around enough. Sounds crazy, but it might be true! I would love to have time/money/childcare enough to join a karate/dance/tumbling/water aerobics class. Sometimes, it gets boring being the one in charge, and I want someone in charge of me! Late last month, I tried to sign up for a personal trainer, but it never went through (guess what- I won't be going to THAT gym again!), and neither did finances so it's probably a good thing it didn't.

Long post tonight. I think I had some things to get off my chest!

Wednesday, June 13, 2007


Today's Food:
  • 1/3 cup Bran Flakes with 1/4 cup raisins, 1 cup milk
  • 1/3 cup Trail Mix
  • 1 slice wheat bread, 2 tbsp peanut butter, 1 tsp jelly, 1 vanilla protein shake, 1 med. apple
  • 2 slices pizza (thin crust, pepperoni), 8 oz cherry coke, 1 cheese stick, 1/2 cup mashed potatoes, 2 chicken fries, 1 slice dessert pizza, 1/2 cup ice cream (chocolate)- A Complete and Utter Cheat Meal

there you go- not a great day at all, but whatever. Went grocery shopping tonight so I'll go hog wild on fruits and veggies over the next few days. Body did not like the last meal- bloated, gassy. Also I added 2 tsp of Benefiber to 1 liter of water. Gave the water a bit of a funny texture, but otherwise no taste and 10 grams of fiber over the course of the afternoon. I'd been averaging 17 grams of fiber on the Elim. Diet, which is nowhere near what I'm used to (think 30+g/day). Now that I know that most of my fiber comes from breakfast (bran flakes, FiberOne, or oatmeal), I'm willing to stick with that as a good thing, although I'll try to add oatmeal more often.

Tuesday, June 12, 2007

Learned Something

I've learned something today: I may not eat a whole lot of wheat, processed foods, or dairy (I estimate that I go without about 80% of the time), but yeesh, it's getting next to impossible to keep myself happy with the Elim. Diet. Yes, I'm cranky. I've been cranky about it since last week Thursday.

So I've also learned this: logging my food and keeping my protein intake up seems to be the best method for me. Ergo, I will not be continuing the elimination diet.

I have learned that I can work harder at keeping those above items to a minimum, but eliminating them completely has only driven up my subconscious desire to subvert whatever "rules" I have suddenly placed upon myself. I was quite happy with my wacky egg and bran flakes breakfast. I have learned, though, that variety is good, and so I will continue changing up breakfast. I've also learned that I've definitely got to think up more ideas to get vegetables in my diet.

So it's been a learning process. However, I'm done. I appreciate what it's done for me so far, and I'll be interested to see how my body continues to change while I'm logging my food.

Sorry to let you down, Dax, but there was just too much elimination and not enough addition (and this is coming from someone who knows how to eat like you want)!

Food today:
Apple & Peanut Butter, One cup yogurt
Trail Mix
Strawberry Chocolate MRP (Myoplex Lite)
Lettuce salad with Chicken, Pineapple, Strawberries, Cantaloupe, Sunflower Seeds
{Breakdown occurs some point around 1:00, before the salad}
2 cups Lucky Charms with 1% milk (and damn it tasted good!)-- my healthy version of Lucky charms, when I'm not in breakdown mode, is 1/3 cup LC with 1/3 cup FiberOne Honey Clusters

And now, bed.

Monday, June 11, 2007

Day Five

Dax Moy hasn't beat me yet, but I'm sure getting pounded into submission. Right now, I am working on the motivation to do my second round of IMT for the day, although I'm exhausted. I would have been happy going to bed right after my daughter- I sat down to write a post and ended up zombie-ing in front of the computer.

I very nearly dived for the junk earlier. I've logged in about 1270 kcals for today, which isn't enough for me, but we're running out of food (except the bread and cheese and milk, all of which isn't allowed in the Elimination Diet so it isn't getting eaten by anyone except my daughter and hubby). I just keep thinking of the rewards I'll reap from following it consistently for at least 10 days, if not longer. Already my size 10 shorts were not tight on me today, although I was definitely having a "fat" day (where I feel like I've gained 10 pounds, even if it isn't true!) That time of the month can be blamed. It's also likely a partial source of the fatigue and the need to find some chocolate.

Well, I'd better do the IMT- I managed to get it down to 20 minutes earlier today, and I'd love to have it be only 10 minutes, but the single-leg and stability stuff gets me every time.

Saturday, June 9, 2007

Day 3 Officially Over

I seem to be a day behind of Dax, which isn't surprising given the time difference. I started bright and early Thursday morning Central Standard Time, so that puts today, Saturday, on Day 3.

I've definitely been fighting cravings and soreness. I believe much of the cravings is from the unconscious belief that I'm being deprived somehow, because it's so much focused on the banned list and the whole "all-or-none principle". So of course I end up craving anything and everything that I'm not supposed to be having- this ranges from HoHo's (which I rarely think about let alone crave) to cheese (dairy).

I'm trying very hard to think only of what I CAN have. Hubby not so supportive today, his famous comment of "Well what CAN you have?" nearly threw me off the deep end, because he only voiced what my subconscious is thinking, and I'm trying terribly hard to focus on the previous sentence. Let me just put it this way: when it comes to food, I hate weekends.

On a positive note, the bloated feeling I'd been dealing with lately has gone away (was gone by Friday already) and my tightest pair of shorts is now loose enough that I can pull them an inch away from my waist (or hips, which is actually where I wear my pants).

I think I need to drink more water. I've been averaging 3 liters per day (except today, which was two liters), but my body is quite well adjusted to that amount of water. Time then to increase and start living in the restroom.

Eating like a cavewoman.... 3 days down, 7 to go. Until June 30, my "deadline" date for current goals, which means keeping this part up for 90% of the time beyond day 10: 21 days.

Food today: had one major deviation, and only ate three times today
  • 3 egg whites, one whole egg, sunny-side up; 1/3 cup hashbrown potatoes w/ olive oil; strawberries
  • warning: complete deviation from Dax's orders of all-or-none 1 large slice pepperoni pizza
  • Taco meat on corn shell, 1 cup watermelon, 1 corn on the cob
Food yesterday: did extremely well, considering mom-in-law was in town (she thought we had no fruit because we did not have apples or oranges, and were down to one banana- granted, we had just finished off the pack of strawberries, the watermelon had two servings left, but still! I reserve apples for September onward, since they are the mainstay fruit throughout the winter, and peeling oranges bugs the bleep out of me)
  • banana-strawberry protein smoothie (choc protein powder, yum)
  • 2 eggs sunny side up, 1 cup oatmeal with 1/4 cup raisins
  • 1 Fruit and Walnut Salad (yes, McDonalds- lemme be); 1 grilled chicken breast (no bun or toppings except ketchup)
  • 1 extra-lean SDBeef hamburger bunless; 1 cup watermelon
  • 1 chicken leg, grilled
Food Thursday: I only remember because I logged my food on Fitday.com
  • eggs, 3 white and one whole; 1 cup watermelon
  • Turkey on RyKrisps; 1 cup grapes; Spinach salad with sunflower seeds and ranch dressing
  • banana protein shake
  • 1 extra-lean SDBeef hamburger bunless; 1 cup watermelon; 1 corn on the cob

Thursday, June 7, 2007

Dax Moy's Challenge

Dax Moy put a challenge in my inbox about a week ago- the "Look Great Naked 9-Day Test Drive." Basically, it's all about torture, of course- it's Dax! No, seriously, he is challenging 10,000 people to lose an entire pants size by the end of June, and he's given everyone the tools with which to do it- one just has to follow it. All-or-none principle, just like a muscle firing. Amazingly, this stuff is free (right now anyway).

So I'll be following the Elimination Diet and the Integrated Movement Techniques for the next 14-30 days (the initial challenge was 9 days, then it changed to 10, then he admitted that he really hoped we'd all follow it for 30 days). It's strict and disciplined and there's not a whole lot of room for error (or cravings). The allowed list is any type of food that isn't wheat, dairy (except yogurt and eggs), pre-packaged, caffeine, alcohol, sugared, or meat that's red (unless it's organic- good thing we still have 20 lbs of that good quality ranch-raised, grass-fed South Dakota beef, which qualifies). That still leaves deli meat, nuts, fruit, and veggies, chicken and fish, and eggs and yogurt. Most of the food in my fridge qualifies.

I will try to post most daily food items. As boring as that is, perhaps it will give some ideas. I am also slated to get very busy in the next few weeks, so posts may also be hit-and-miss. It will be interesting to see what occurs!