Thursday, May 21, 2009
So I talked to my hubby last night about my test and my goals -- he was kind of flabbergasted when I told him what it said -- he also is wondering where all the 51.5lbs of fat are. BUT ANYWAY. He is supportive of my goals even though he thinks I am beautiful and healthy and whatever where I am now -- and I agree. It's just something different to work towards.
WOOHOO. So anyway -- after some research and looking around at various suggestions I've settled on trying a diet of 45% carbs, 25% fat, 30% protein...
The protein ratio I'm confident in, the others -- we'll see.
So today I've edited my SparkPage (including editing my signature), entered my current weight and changed the goal on my ticker, and edited my nutrition information.
In case anyone is wondering how I figured the nutrition information -- I set my loss goals and allowed Sparks to suggest the calorie range. Then I edited carb, fat, and protein grams by doing this:
I multiplied the minimum calorie goal by 0.45 to determine how many calories would come from carbs on a day eating that many total calories. Then, since there are 4 calories in a gram of carbs, I divided that number by 4 to see how many grams that would be. Then I did the same for each other (only using 9 cal per fat gram) and for the max calorie limit.
This comes up with a much narrower range of grams than the Sparks Ranges provide -- not sure how they decide theirs even though I know what ratios they're going for... obviously they didn't follow the same procedure I used in determining the carb min/max. ANYWAY...
THERE IT IS. My master plan!!! I'm going to continue doing a muscle group split in ST for now -- may shift to full body later, we'll see. And run and row. And adjust my weekly cals burned when needed for when my activities change.
I have no idea how the Learn to Row camp will factor in, and then again how it will change when it goes to the regular rowing sessions so I know I will need to make some adjustments.
For today -- I kind of just packed what I felt like for lunch, but ate before and after workout with my goals in mind. Then I have tons of watermelon to eat so there's that. And I see that my yogurt has so many carbs -- I need to find a different kind with less sugar or just find a different food to eat PERIOD.
I ate a salmon snack today! :D I've apparently started to enjoy the taste of salmon on it's own -- I used a little Chicken of the Sea pack. 70 cal and like... 13g of protein I think?
But I must plan for very low carbs in dinner tonight after the rest of today -- which low carb at night is probably a good idea anyway from what I hear.
I also just think I planned my lunch being used to the cal range I had before I adjusted to loss mode again, so I think in the future it will become a little easier to adjust to my new goals. :)
SO! Today I ran/walked for 3.23miles -- not a TON of walking, but more than I usually ever do. Just to get in a good warm up and cooldown AND to keep my heart rate low low low. It took... forever. 50min -- a 15:30 ish minute mile. But I think it was a good training session. Then I did Coach Nicole's 12 min Pilates Video which was GREAT. I was REALLLLLLLY feeling it. :)
Wednesday, May 20, 2009
... Dana you are a skinny fat. Or a fat fit? Who knows.
Fat %: 30.4% ----WHAAAAAAAAT?
Lean %: 69.6%
Est. RMR: 1473cal
Fat weight: 51.5lbs ---- AGAIN WITH THE WHAAAAAAAT?
Lean weight: 117.8 ---- That is like NOTHING!
Goes on to give me Cals for Sedentary (1826), Low Active (2238), Active (2562), Very Active (3048).
Anyway. At the time I was just ticked. My stupid old scale that broke had me thinking I was at 22% body fat! So this was a shocker!!! Apparently the Bod Pod is accurate to 1-2% variance though... so I can't be in denial.
My initial reaction after being ticked and going to the locker room to get ready to run and eat my pear and drink some water (no eating or drinking for 2-3hrs before the test so I hadn't eaten anything yet today) was to get all trembly lipped and close to tears a couple of times. NO TEARS WERE SHED. But yeah, I have to be honest, I was there.
My mind was reeling -- how could I be as strong and capable as I am and still be carrying around such a disproportionate amount of fat??? What about all the hard work I've done??? UGH UGH UGH. And then I started to consider the advice the trainer doing the test said at the end when looking at my numbers (WITHOUT me telling him my goal of 23% by the way) - he advised that he guessed my ideal weight to be maybe 160 and I could stand to gain at least 5lbs of lean mass... well so I did some tinkering and losing roughly 15lbs of fat and gaining 5lbs of lean mass to be at 160 puts me at 23% body fat. :P
So I thought about losing weight -- and all the negative emotions flooded me. Does this mean me maintaining between 165-170 was all for nothing? Am I admitting defeat or that I'm not good enough where I am by trying for more??? I think that last one was the most hurtful. Considering a new goal felt like betrayal of how happy and confident I've been in my body as it is now.
BUT -- here's the thing. If I'm as happy as I am right now with 30% body fat, how hot and fit and sexy would I be if I improved that number??? Regardless of the end number on the scale. 10lbs on my tall frame is not that big of a difference, and honestly it's only 5lbs from the bottom of my current maintenance range.
I started thinking about how I had really accepted my body as is because I do feel happy, but also because I assumed that the look was mainly a result of loose skin and not so much because of fat. WELL! Apparently skin is not included in the "fat mass" measurement, but is included in the "fat free mass" measurement. I really only found this on one definition of fat free mass, but the definition of fat mass does not seem to include skin... so I'm gonna go with IT DOESN'T. (If someone knows I'm wrong, please correct me...) Let's even say for the sake of argument that skin is included in the fat measurement... skin is supposedly about 12% of your total body weight, which for me is like 20lbs ish... I could STILL stand to lose some body fat.
ANYWAY. Point being I came to the conclusion that I reminded myself --
THIS IS A LIFELONG HEALTHY JOURNEY. Just because I reached a particular destination and decided to stay there for a while doesn't mean I can't set farther goals. If I see a way I can improve my health and fitness, why not go for it??? I am very happy with how fit and healthy I am now. I acknowledge I am in a healthy weight range for my height, I feel good, I look good, I can do much! :)
From "ABOUT" article on body fat ranges:
"For women, a body fat of 10-12% is essential, 14-20% is considered a healthy range for athletes, 21-24% is healthy for fitness, 25-31% is considered an 'acceptable' range and anything above 32% is considered obese."
I'd like to be a little farther away from the obese side, and can I please not just be considered "ACCEPTABLE"? :) hahaha.
AND one of my favorite links about body fat %:
The reason I set my target goal at 23% back in the day (which I mistakenly thought I achieved, grrr), was because of the tables on this site. I looked at the athlete table and thought --which athletes have hot bodies... I looked at the percentages... swimmers, tennis players, volleyball players, all have ranges that go up to at least 24%... granted some are a lot lower. :) HAHAHA But still. I figured if I could be in the company of the athletes I think have nice physiques I'd be alright. I'm not interested in getting my body fat % as low as a body builder or a gymnast for example.
With all that in mind here is my immediate goal -- drop 10lbs of body fat while maintaining/increasing (if at all possible even slgihtly) lean mass.
I have more research to do on exactly what kind of diet and plan I want to follow to see this through, but I'm setting this as a summer goal and planning to get BOD POD measured when I renew my gym membership again. I expect to be altering my SP ranges to ensure I'm working with the ratios of fat/carb/protein I really want to achieve instead of leaving them as is, even if the ultimate numbers might be possible to achieve within the ranges listed, setting the overall range at the right percentages in relation to each other will help me see it the ratios better. (Instead of aiming to be for example on the low end of carbs and on the high end of proteins -- I can aim for mid in each...)
I definitely intend to do this sloowwlllyyy... aiming for more of a drop will increase my likelihood of losing lean mass which I DO NOT WANT.
SO! To sum up, I got measured, got hit with a total blindsiding whammy, and then went immediately (after eating and drinking some water) for a run and thought it all out while running. REALLY used that running to get out some emotions and thoughts going and formulate a plan. Then I came inside and did a full upper body workout and went as heavy as I could on the weights. RRRRAAAWRRRRR!!!!!! I AM TOUGH! I AM STRONG!!! SCREW YOU YOU 51.5lbs of fat on my body!!!! OK not all of you, some of you I definitely want to keep, but to the rest of you SO LONG.
I also started reading Marathoning for Mortals last night. More inspiration for my marathoning fire.
OH and btw -- if I don't hit my body fat % goal ASAP, it's not gonna kill me. I have something specific to aim for and a plan for followup in measurement and that makes me feel a lot better about my goals than my previously vague "improve body composition" goal. If I have to wait to really work on it until after reaching my marathon goal, that is A-OK as well.
But since I've pretty much been sold on the whole "losing fat and gaining muscle at the same time is way hard and slowgoing and near impossible while doing lots of steady state cardio" theory from all my reading... I figure I might as well go ahead to aim to lose some body fat. I just want to make sure I don't lose any muscle while I'm at it.
OK I think I started being redundant. Later!
P.S. -- I found a different body fat range that is more forgiving and includes an overweight range FYI:
Tuesday, May 19, 2009
So, last night's concert ROCKED. The food was GREAT.
And the bands were all pretty awesome. They were kinda different from each other so it was an interesting set -- but the first band was a local group (they were ADORABLE) called P.S. Elliot(t?), and the other two were both from Portland, Oregon so I guess it kinda makes sense for them to have come together. In any case -- I liked all of them in their own way and the Headliners were AMAZING. (The second band was The Shaky Hands and the Headliner was The Thermals, FYI.)
Um, but the crowd got super rowdy during the Thermals and people were crowd surfing which was kind of ridiculous because it's a tiny little venue.... and these people behind me were apparently kind of moshing because they kept bumping into me -- ok really honestly, it was mainly ONE GUY who was being a total **insert something mean here** and he was like... LEANING on me -- back to back. And then I shoved him off, and he leaned his BUTT on my BUTT, I was like GET YOUR BUTT OFF OF ME YOU FREAK. He also at one point before that put a hand on my shoulder close to my neck to propel a jump up into the air. I was like, wHAT THE? My hubby gave him a big shoulder shove at that point and he was away for a while, but came back later and I was just sooo irritated. But eventually he went away.
Then this other joker decides he needs to come up to the mosh area with a FULL NEW BEER, and proceeds to spill it on my hubbys back. My hubby turned around and squashed his beer all over the guy. I was amazed and amused, but then they started kinda grappling and later I grabbed the guy and said some choice words and helped throw him back into the crowed. One of his friends retrieved him at that point. Then some other guy came up out of no where and fell down -- I bet he slipped in the beer.
So... The Thermals didn't play an encore.... and it might just be that they don't do that -- some bands just don't. OR they decided to opt out of the rowdiness. They had a roadie who had to come to the front of the stage at one point because of a stupid crowd surfer trying to make their way on stage... if I were them I wouldn't want to deal with that.
BUT! MOSTLY it was a superfun dancefest and I had a great time.
And today I was sore from that, but went on my run. I was low on sleep, and low on fuel, and I could totally TELL. My total time out was 42 min for 2.89miles -- but that included my cooldown, stretching, AND a minute of walking in the middle. So I'm thinking my cooldown and stretching could have taken about 5 minutes and with the walking involved 37minutes is not horrible for how I was feeling. It was a hard route to map, though, so I'm hoping it's a good estimate of distance.
I intend to do some pilates tonight as well.
AND MY FAMILY IS COMING TO VISIT THIS WEEKEND!!! HURRAH! :D I worked out my work schedule so I can optionally work 4 hours on Friday and spend tons of time with them. I'm thinking I'll work those 4 hours at least so I don't have to use alot more of my vacation time.
I'm trying to plan for cooking some good stuff my dad can eat -- yes, he's Type 2 Diebetic and to control his blood sugar levels and keep them at a good baseline throughout the day he's following a particular plan which is VERY low carb - a pattern of 6carbs for breakfast, 12 for lunch, 12 for dinner. I think he's optionally going up to 40 total in a day, but basically 30-40carbs per day.
Through all of the things I've read now about nutrition, etc., it seems that there are many diets that can work to produce a healthy body. Low carb can work, vegan can work, whatever. Since I'm not restricted by cells that are insulin resistant, I enjoy eating carbs. But I still try to go to whole grains and carbs through plant based foods like fruits and veggies as much as possible -- I do get some sugar from my yogurt that I eat and add honey to things occasionally, (not to mention my pretzel sticks+PB addiction), but for the most part I think my carbs come from good sources. Anyway -- I was totally freaked out when I heard how low carb he was eating but after reading more about trying to control blood sugar through diet it seems that it's a smart thing for HIM to do with his particular physical limitations.
ANYWAY - I have some recipes from the book that touts this particular plan (Dr. Bernsteins' Blood Sugar Solution or something like that?) and a low carb cookbook currently checked out, so I have some recipes I can try. I also have a run planned for each day this weekend and I'm hoping I can convince some people to go with me. If we go to a park or something, some can walk and some can jog/walk whatever and we can all do it at the same time in the same place and get that going on.
Then I have the Meet and Greet for the Rowing Club on Sunday as well, so gotta go to that and get that going on.
TOMORROW - BOD POD, then a run and upper body ST at the gym. :)
Monday, May 18, 2009
OH yeah. I lazed it up this weekend -- zero physical activity.
I intened to go run, but it was raining like ALL weekend and when it wasn't, it was dark, and I just was NOT feeling it to be honest. I intended to go to Pilates class on Saturday, but didn't.
It was nice to hang out w/ my hubby though. :) We had some fun hanging out time -- I finally played a video game that I got FOR CHRISTMAS and it was so fun. Mirror's Edge. You're a runner -- kinda like an illegal messenger girl who uses Parkour. ;) It is very neato.
We also planned a movie date at home. Went to the store, bought movie candy, and came home and watched and ate. :P hahaha. Not the most healthy idea ever, but I never eat during movies anymore so it was kind of fun. I had Rainbow Flavored Twizzlers and Reeses Pieces. My tracker looks kinda nonsensical for Sunday, but I DID have a really GREAT dinner after all that candy.
This morning's nutrition was also a bit full of nonsense. But I also bought a watermelon and cut it all up yesterday so I've got a fridge stocked with containers of watermelon chunks - YUM. AND I roasted some corn in the oven yesterday and that was delicious. :) And did lots of good grocery shopping -- so it's not like the weekend was totally worthless, just no exercise. 3 days! I broke my no more than 2 days off rule! And I really felt it.
Today I was feeling really blah this morning -- I looked at my running schedule and today was an off day, and I decided to leave it an off day to cope with what I have scheduled the rest of the week, but I DID do my lower body ST and man my glutes are totally feeling the burn. I'm happy that I was able to get a burn at home. Although apparently I'm the queen of sumo squats because holding 2 12lb dumbbells I kinda just stopped myself at some point, I think I was in the 30something's of reps because I was just like, dang. Maybe I'll feel that later... we'll see.
OH and I'm DEFINITELY doing the rowing thing. :) WOOT. I'm still waiting on an email back from the rowing club about a question I had regarding the meet and greet and if it was mandatory and whatnot, but I'm totally decided in my plan of action now and I'm excited about it. :)
Also my BOD POD measurement is scheduled for Wednesday morning.
EEK! :) I'm nervous and excited about that as well.
ANNNNNNNNND my family might be visiting this weekend!!!! :D I've been reading all about controlling blood sugar using diet and I have a much better idea of what I can prepare that will be good for my Dad, so I'm kind of excited for THAT particular reason that they're visiting. I think I also have a good idea of where we might be able to eat out that will make it easier on him as well...so that's cool.
All in all -- I'm ready for a great week!
And tonight I'm going to a concert! :D SO FUN! And getting to eat dinner at this awesome place -- I LOVE their menu. Check it out:
Friday, May 15, 2009
...I'm thinking that I can definitely do the Rowing and the Running at this point in my training schedule, the money works out perfectly if I do it INSTEAD of my Gym Membership (and actually because I work out at the University Rec Center it will save even more money because usually my hubby has to pay for his himself in the summer for me to get mine whereas the rest of the school year it's covered by his tuition), I can get my but up out of bed early TWO DAYS out of the week(well, after the first two weeks of every day 6-7:30AM M-F), and I think I can maintain my current ST program with the tools and resources I have at home....
I'm just scared of losing the safety net of the gym!!!! What if I get injured again while running and can't run anymore??? I won't have a pool to go to, or other backup exercise plans like the spin classes or whatever else... plus I will again have to delay stepping up my weights...
But I think it might be a really great decision for me to let go of that safety net. I don't think I'll have another opportunity like this to get involved in a Community Rowing Club and actually row on the river. I have lots of good tools I can use at home -- my stability ball, dumbbells in two weights (8 and 12lbs), resistance bands, my 10lb kettlebell, a few workout DVD's (one PILATES DVD and two Jillian Michaels butt kickers), the Netflix Instant Viewing workout stuff AND through the mail... AND the resources of the great outdoors!!!! Lots of people work out without gym memberships. While I'd prefer to have one, I think I can do without for a little while and take advantage of a cool opportunity.
The Learn to Row Camp starts 5/25 with a meet and greet/orientation on 5/24 at 3PM so I have some time to think about it still, but I'm really leaning towards doing it. :) If you couldn't tell! Hahahaha! Besides, I also get the feeling I might really regret not taking advantage of this chance if I don't do it.
So that's where I'm at right now mentally -- I'm still gonna take the time I have left to think about it and talk it over again with the DH.
ANYWAY. Oooh it's almost time for lunch and it's library day. :) WHEEE!!!
P.S. -- Here's the link to the website:
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