Tuesday, January 24, 2012
After a 5 day hiatus: sick kid, sick kid, snow storm, crazy day, out of town appointment... I was back at the gym today. Did the A3 workout of the final phase of The Female Body Breakthrough. There are 12 workouts and that is workout 5. It is taking me a LOT longer to get through this phase. When I set my plan DD did not have so many out of town appointments and I didn't expect me OR her to get sick. Gotta roll with it. Getting back to the gym today is NOT the kind of thing the 'old' me would have done to help cope with all this stress. Ooooh, noooo. She would have cracked open a bottle of wine or eaten a whole pizza or a bag of reeses or something. (The new me really ought to force herself to workout at home when she can't get to the gym. I need to come up with some ideas though because I don't want to do ST the day before or after a gym ST day and I'm not going to walk on my treadmill in a winter-cold basement. Maybe a yoga or pilates DVD.)
The workout was awesome. This phase is built of low, medium, and high rep sets. Each has it's benefits and I like the challenge of choosing the weight that is best for each number of reps. I finished up in an hour and burned 500 calories. Great burn for such a short time in the gym doing something I love!
I got almost 200g of protein in today. Wow! There's no way I can eat my entire calorie budget AND 500 exercise calories but I'm sure not hungry... probably because of all that protein!
Monday, January 23, 2012
I don't have the numbers in front of me but in short... gained some weight but am still comfortably below my 'safe weight' which is 2 pounds below goal.... didn't exercise... scale says I have more muscle than ever and I don't really believe drinking 2 beer yesterday let me gain almost a pound of muscle :P
I'll recap periodically but as I go on I think what I'm learning is that, like body fat, I need to watch for TRENDS and not focus on day to day numbers. Weekly numbers on Friday may be the best approach.
I nnnnnneeeeeeeeeeeeeeeeedddddd to get back to the gym. I really miss it and having DD get sick has refreshed for me why it took so long for me to be ABLE to make the gym a priority. She's been sick during the day and the rest of the family has needed me at night and I've let the gym habit slack :-( I had to spend today at a very long appointment with my daughter. Tonight is full of kid running. I have ST planned for W and F and Centergy for Thursday. I really think I'll just wait for Wednesday to hit the gym because I don't know what else to do tomorrow if I don't do cardio and I'm not doing cardio right now. Maybe I'll do some yoga with DD tonight here at home.
Saturday, January 21, 2012
weight 120.0 (down 2.2, down 1.6 overall)
muscle: 46.3 (down 0.9, down 0.6 overall) - this is the oops!
(those sum to greater than my weight so I assume there is water in the muscle and/or fat, especially since there is also bone to consider - 4.8 pounds of it according to my scale)
came in 42 under (1815 calories)
162g protein (with whey supplement)
breakfast: coffee, splenda, half and half, 4oz FF greek yogurt, 1 1/2 T maple syrup, 1 cup frozen raspberries
lunch:3 oz deli chicken and 2 oz deli ham on a WW bulkie, 20 grape tomatoes
dinner: 8 oz scallops, 1 T olive oil, curry powder, 2 c baby spinach, 2 T craisins, 1 oz goat cheese, 30 baby carrots, 1/2 T honey, cinnamon, 5 1/2 oz white wine
snacks: 1 1/2 scoops vanilla whey, 18g PB 2 with cocoa, 1/4 pummelo, 1 RF colby jack snack stick
workout: snow shoveling (122 calories) and housekeeping (not tracked).
NOT happy to see my weight drop like that, especially given that it looks like it was a lot of muscle. I don't really know what to think of the muscle mass as I'm just starting to track and don't know what is typical variation for me. The big drop on the second morning of AF is NOT new to me. I used to looooooove seeing that every month. In maintenance, not so much. I suspect it is a loss that happens the week before AF that is masked by water retention leading into AF and then becomes apparent when the water is lost. I really think I need extra calories the week before and the week of AF. I know my program isn't set up to give me 2 weeks at 'this' calorie budget and 2 weeks at 'this+more' but I might need to manually go in and set my calorie budgets like that if I want to stay at a steady weight week-to-week. I could go in and up my calorie budget just a bit and just take some week-to-week variation in hopes of seeing month-to-month stability. I have lost 6 pounds in 3 months of maintenance so it's quite obvious that the default calculation of calorie budget is off for me and needs to be adjusted. If I look at my weight graph for the last 3 months it's a fairly consistent loss so I'm hoping I can do some simple math - 6x3500/93 - to see what my increase in calories should be. I'm going to do that bump now when my weight is 'too low' so that I have room to gain if that's really too many calories.
The math.... 225 extra calories a day. I'm going to put it in the program RIGHT NOW.
The program (loseit) explains why one may need to add an adjustment factor in. It uses something called the Milfin equation to calculate resting metabolic rate. It could be that my RMR is higher than the Milfin equation would indicate. (Perhaps because of my higher muscle mass - I do NOT enter BF% into Loseit so it's obviously not being taken into consideration.) The program also assumes a personal activity level (PAL) of sedentary to light (typical office worker). This is NOT me. I am a housewife and am on my feet much more than an office worker so this certainly accounts for some of the difference.
Sleeping - 8 hours (I actually get more like 7)
Personal care - 1 hour
Eating - 1 hour
Sitting - 8 hours (I sit less than this)
Driving - 1 hour (probably about right with all the kid running I do)
Light leisure - 3 hours (chatting, watching TV - I would guess I'm under this)
with NO HOURS for light activities like housekeeping!
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