Thursday, January 19, 2012
Had the kids at the pedi yesterday. They had heights and weights done. They both continue to be in the healthy range! Before I cleaned up our eating and started packing their school lunches, one of them was underweight and one was overweight. It continues to amaze me that we are eating the same foods and it's bringing all our bodies into the healthy range - even though we had kids at the opposite ends of the spectrum!
DH continues to lose weight slowly too and is at healthy weight too :-) A year ago we had 2 overweight adults, one overweight child, and one underweight child. Now the whole family is at healthy weights. It makes me so happy!
Thursday, January 19, 2012
weight: 122.0 (up 0.6, up 0.4 overall)
muscle: 47.3 (up 0.3, up 0.4 overall)
Interesting to see how BF%, muscle %, hydration change from day to day. I have not followed anything but BF before. Today's number showed that I am the gain is probably water. (body fat was down so it's not fat, muscle is up but not enough to account for the difference... rest must be water)
came in 59 under (2133 calories)
breakfast: coffee, splenda, half and half,2 eggs fried in 1/2 tsp olive oil, 1/2 cup kashi go lean crunch, 1/2 of a huge asian pear
lunch: on the run - 1 1/2 ounces salted roasted almonds, chikfila grilled chicken sandwich (so noticeably oversalted - need a new food court go-to), diet lemonade
dinner: 2 LC tortillas, ground turkey with taco seasoning, FF greek yogurt, salsa, reduced fat mexican cheese, diced onion, diced tomato, baby spinach, chipotle tabasco :-)
snacks: clif builder bar, 1 scoop of whey, 1 serving of chocolate PB2, skinny cow ice cream sandwich
workout: Female Body Breakthrough fine tune B2 (?) lots of heavy lifting. deadlifted 135 pounds in sets of 5 for part of it :-) 463 cal (after subtracting 1 cal per minute for BMR)
Wednesday, January 18, 2012
weight: 121.4 (down 0.2, down 0.2 overall)
muscle: 47.0 (up 0.1, up 0.1 overall)
came in 26 under (1878 calories)
I was stuffed after my 3 main meals. Need either more calorie-dense food or to move some to snacks.
breakfast: coffee, splenda, half and half, 2 c spinach, 3/4 c egg white, 1 egg, 20 strawberries, 1/2 c kashi go lean crunch
lunch: WW bulkie, 5 oz chicken breast, 1/4 c spinach, 15 grape tomatoes, 1/2 of a huge asian pear
dinner: 8 oz salmon, 2 cups broccoli, 1 1/2 c winter squash, 1 tablespoon olive oil, 1/2 tablespoon maple syrup
snacks: clif builder bar, whole wheat banana muffin, coffee + 1/2 c nonfat milk,
workout: none. focused housecleaning for intentional movement.
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'?
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