Tuesday, January 17, 2012
On the advice of the trainer I spoke with yesterday, I have begun to focus on building muscle over everything else (over losing weight, over working particular muscles, over lowering body fat, etc).
Plan (for now):
1. Eat back all exercise calories. Do NOT run a calorie deficit through the week.
2. Eat 150g of protein every day. Top off with whey after dinner if I didn't make it.
3. NO steady state cardio of 20' or more.
I will implement those 3 while I finish up the final phase of The Female Body Breakthrough. I have a LOT going on in the next few weeks that will keep me away from the gym on Mondays or Wednesdays so I will be proceeding at 2 workouts a week for a while but I WILL get all 12 of them in. I'll meet with my own trainer near/right after I wrap up to develop a plan for working out to build muscle.
Yesterday was Day 0 - I got the advice, I followed it. I went to bed STUFFED but ate back all my calories and got my protein in. I weighed in with no change.
Today is Day 1 - Tuesday used to be crazy cardio Tuesday, then it was just cardio Tuesday so I didn't screw up my gym habit, now it is stay home and clean the house taking as many steps, incorporating as much movement, as possible. House looks much nicer :-) That doesn't burn many calories but I did count them because I usually do NOT clean the house during the day. In fact, I clean the house as little as I can get away with... which is why it looks so nice (for a change). Ate back all my calories. Got my protein. I am stuffed. I have felt uncomfortably full after each of my 3 main meals. I'm not going to eat crap to get in all these calories and I don't eat a lot of calorie dense foods. I may need (need!??!) to start eating some more calorie dense (but clean, healthy) foods.
Day 1: 121.6 pounds. 38.5% muscle=46.8 pounds of muscle
Monday, January 16, 2012
I think the free fitness assessment was like a timeshare hard sell. I got some good info but no real fitness assessment (at least nothing I expected from a fitness assessment) and I did end up buying a personal training package. It actually was a good deal and the way it is structured it should act as a weight maintenance insurance policy.
So... I did not get the assessment done by the person that called me. It was the regional manager for the training company that works out of our gym. Fine. He seemed very knowledgeable but, like Dave, insistent that women CAN bulk up. Given that I can't even gain any muscle, I just find that so hard to believe.
We went over the basics - age, height, weight, BF%. I measured the same (essentially) as home. He was surprised that my body fat is as high as it is. He said I look like 10-12% body fat. He seemed confident that the high reading was because of a reserve of visceral fat and NOT due to erroneous readings. Not sure what to make of that except that it makes a certain amount of sense to me. My sister gets just slightly higher readings than I do and looks much less lean. It may be that her fat stores are more of the external type, while mine are internal. Visceral fat is dangerous so I'd like to get rid of it.
I asked about my cycles. He was insistent that my body fat level is NOT the issue. Not that he knows what is, just that he thinks my body fat is still too high to affect my cycles.
He said that gaining more muscle mass will help assure that I maintain this loss. Gaining 10 pounds of muscle will give me 500-700 calories (at rest) A DAY. He said a reasonable goal is gaining 1 pound of muscle every 4-6 weeks which should equate to about 10 pounds in a year. The goal would be to gain that muscle while maintaining my weight. The hope would be that my metabolism would be so high with all that muscle that it would be easy to maintain my weight because I wouldn't have to count calories or even work out that much - just enough to maintain, not for the sake of burning calories. I can't even imagine being able to eat 500 calories more a day and only needing to get an 3 short but intense workouts a week. I know someone who IS like that and her body is a-maz-ing.
To get me started he suggested:
1. Cut ALL machine cardio aside from 8-10' as a warmup pre workout. Done. I was already thinking of dropping my 30' elliptical session on Tuesdays to have that day to focus on chores.
2. Get 150 g protein a day. Going from 100 to 125 stopped my muscle loss. Hopefully booting it up another 25g a day will get me gaining muscle.
3. Eat more. I won't gain muscle while running a calorie deficit. I will try. This will be hard. Banking calories for the weekend has been my safety net.
He looked at my workouts. He said, while they were good and had obviously got me results, total body workouts one on one with a trainer (of course!) would be better and would give me room for progression. He then led me through a handful of total body exercises. OMG. they were tough and every single one had my heart rate over 175. There were times I felt like crying but it also gave me hope. Moving onto the fine tune phase of The Female Body Breakthrough has left me disappointed. It feels easier than the previous phase. This total body thing was HARD which means I have room to grow. BUT I really don't like working out with a trainer. It makes me self conscious. I'd rather learn new moves from the trainer and workout on my own.
So... The hard sell worked on me because I did buy a package of sessions. I signed on for 12 over the course of a year (buy 2 upfront, buy 1 per month, repeats until I cancel it). I am calling it my weight/fitness insurance policy. I will insist on tracking weight, BF, and measures of strength and flexibility each month and expect a 20' total body workout customized to my needs. When needed I will ask to see the trainer most suited to my needs but I hope to work with the trainer I started with for as long as he thinks he is up to the task.
I can see myself letting the plan go on and on so long as I am maintaining. I need to give some thought to what would make me cancel. What would equate to 'this is not working for me'?
Tuesday, January 10, 2012
Just as I was about to pronounce holiday recovery complete DH and I got hit by a stomach bug that is ripping through our town. My little gift from volunteering in the schools so many hours last week, I assume. Ugh.
1. It's important to feed your body when sick but you'll pay for it. I had the WORST carb binge of my life this weekend. I got my calories in, oh yes I did, because I did not want to digest any muscle as fuel! I think I was at 89% carbs on Saturday and 72% carbs on Sunday and those were NOT complex carbs... not with a stomach bug! My weight dipped a bit Saturday (the day I was sickest, barely got out of bed, ate my BMR but not much more) and rocketed skyward by 2.2 pounds Sunday as I began to really push fluids and ate 400 calories over budget. Really, I felt cheated. I got a stomach bug and GAINED weight? Really, seriously? WTH?
2. Carb calories, especially soda calories, add up FAST! I was astonished at how many calories I consumed on Saturday and Sunday given that I felt like I 'barely ate anything'. I was 400 calories over on Sunday and I really felt like I hadn't eaten 'that much'! But I was drinking regular coke (it helps my stomach... I hate it when I'm feeling normal... I think it's an emotional thing since it's what my mom gave us for upset tummies) and eating refined carbs. Those things are NOT as filling as protein and veggies! Now I see how I felt so full when I started eating clean but eating fewer calories.
3. Recovery from the carb-athon is apparently very fast. Yesterday I returned to 'clean eating' and those pounds came off in one day. It was actually pretty amazing to see that happen so quickly so I'm a tad concerned that there's even more water in my body and that I did truly lose weight while sick (and therefore probably some muscle).
4. The BRAT diet may not be very good for people who normally eat clean. I tried it and, OMG, it did what it was supposed to do to the EXTREME and I will NOT be doing that again! I was going to lay off the coffee for a few days because of my stomach and I had my coffee yesterday just to undo what the BRAT diet had done.
5. My muscles are SHOT and I don't know when they will recover. Friday I did an intense workout. It was great. I felt so strong. I dead lifted 100 pounds a dozen times a set for 3 sets. Pffft. Saturday I couldn't lift my ipad without shaking. Sunday was only a bit better. Yesterday I broke out in a cold sweat walking slowly on the treadmill (at home! I don't want to spread this) and found carrying several hard cover books while straightening my son's room 'heavy' lifting.
6..... to be continued if more interesting developments occur as I recover. Right now the plan is to do cardio on my treadmill until I don't break out in a cold sweat on it and to test out my strength using my weights here at home (which aren't nearly as heavy as I use at the gym). My fingers are crossed that I'll feel up to my centergy class on Thursday. It's the workout I look most forward to all week and I will really miss it if I have to skip it.
I hope all of you are staying healthy in the new year! This is my first illness since joining the gym in March and my first unplanned extended break from the gym. It's an exercise in learning to go with the flow and maintain APPROPRIATE healthy habits in a quest to life the HEALTHIEST life possible. Old me would have given up altogether, stopped exercising altogether, and the weight would have piled on. Old old me would have not eaten Saturday, saw a drop in weight Sunday morning, thought 'Woo-hoo, I lost weight, let's do it AGAIN!' and not eaten Sunday and then worked hard to keep any weight I lost while sick off. This me - the healthy me - is all new... and a work in progress :-)
Get An Email Alert Each Time TANYAP71 Posts