Here we are! Week 1 workouts are in the bag. I made it through the lifting. I made it through every early morning, each tired day, the stomach and headaches that liked to have never let up. I made it through and out the other side and ended up at... SNACK DAY.
That's it. I'm trapping myself in my damn office all day. These people are trying to sabotage me, I swear! Trust me, half of them simply don't NEED a snack day...unless, of course it was provided by me. Because I've gotten a little self-righteous about this eating clean plan. So my snack day would consist of portion controlled meals and snacks. Everyone would be called out every 3 hours to collect their meal, which typically consists of 45% protein, 40% carbs, and 15% HEALTHY fats. We'd have yummy healthy foods and as many vegetables as they wanted with each meal. The only thing NOT controlled, in fact, would be the vegetables, as there would be a wide array on the tables and they would be encouraged to eat them until they burst (do you know how hard it is to binge on veggies that aren't slathered in fat? *lmao*). *sigh* But, alas. We don't live in Esther World. I have yet to check the "snack day" table, but I'm sure it's loaded with things like donuts, donut holes, cakes, cookies, pies, hot dogs wrapped in bacon (OMFG no! BLECH!), a lunch meat tray full of sodium (though, if you're watching what you eat, this is usually your best bet), chips, more chips, and about a dozen bottles of regular and diet soda alike. I can proudly tell you that none of that is appealing to me right now...but check back around 11:00am when I have to walk by the hoard to get my already portioned out lunch from the fridge.
*bangs head on desk*
*takes a deep breath*
*smiles as she grips tightly to her Carrot Cake Protein Bars*
I CAN do this! I MUST do this!
I've made it through week one of LiveFit workouts.
The headache seems to be clearing away.
The tummy is feeling a lot better.
Even the scale has been kind thus far (a slight gain on day 2, followed by 2 losses in a row).
I cannot turn back now.
I simply WILL NOT give all that up for some stupid donut that I can buy anywhere, anytime.
I get one cheat this week. I will not blow that on a stupid donut!
I'm not going to share my food. It was basically the same as it was all week. I tried to "mix it up" a bit and eat my chili for lunch and my burger for dinner. Only problem was I had run out of cooked veggies so my lunch was more snack size and I was hungry an hour later. Won't make that mistake again!
PROTEIN: 171 (46.3%)
CARBS: 129 (34.9%)
FAT: 20 (12.2%) (I'm kinda self righteous about that number too. ;) )
As for the workout - Yesterday was Legs. (YAY! Finally!!)
Leg Press - 3 sets/12 reps/335 lbs
Leg Extension - 1 set/12 reps/40 lbs, 2 sets/12 reps/50 lbs
Wide-Stance Dumbbell Squat - 1 set/12 reps/25 lbs, 2 sets/12 reps/35 lbs
Seated Leg Curl - 1 set/12 reps/50 lbs, 2 sets/12 reps/60 lbs
Standing Calf Raises - 3 sets/12 reps/70 lbs
Seated Calf Raises - 2 sets/12 reps/45 lbs, 1 set/12 reps/55 lbs
TIME: 34 minutes
AVG HR: 102
MAX HR: 139
CAL BURNED: 169
FAT CAL: 51%
Those last two just about did me in. Especially the Standing Calf Raises. I could not figure out how to get 60 lbs set. It was 50 (too light) or 70 (just about my limit). I'm supposed to be lifting at 60% this week, so I would have preferred to bump it down a notch, but ah-well. I still did 'em. My calves just LOVE me for it. *snort* (DOMS DOMS DOMS) I'm actually excited that I FEEL this in my legs today. I rarely do enough to get that sore/DOMS feeling in my legs because they're just SO strong (wouldn't you be after lugging around 400 pounds for so damn long?), but I think this workout will even help me build up the "runner's legs" I've always wanted without having to actually RUN after them. *snort*
Calories Consumed: 1478
Calories Burned: 169
Net Calories: 1309
As for today...once again, the food is much the same. I can't wait to cook again this weekend, though as I'm going to try Jamie's Chicken Meatloaf Muffins and Pumpkin Protein Bars with Walnuts. NOM! Sounds good! Also plan on trying to figure out more yummy ways to cook up veggies, since they're free (unlimited) and all. I think I'm going to make up some green beans and tomatoes (a yummy dish I have at the Greek place from time to time over rice) and some Kale Tofu Stir Fry as one of this week's meals.
If I consume what I've set out for the day, these will be my stats...
PROTEIN: 154 (43.3%)
CARBS: 132 (37.1%)
FAT: 25 (15.8%)
I did have a tiny little flub this morning in forgetting my protein shake mix for after my workout. Ah-well. It means my calories are down a bit low (and my protein), but I'll have to make due. Another change I'm making next week is adding fruit back into the diet. Jamie says berries in the AM (maybe with morning snack...hrm...or in my oatmeal) and then a banana with your protein shake after your workout. I'm pretty sure I just missed this little line note last week, but I think it's probably good I didn't eat any fruit this week. I'm pretty sure part of my detox was from sugar, so when I add them back in I'll have a better chance of letting them QUENCH the sweet tooth without igniting it and driving me to the gas station for Ho-Hos and the like. ;)
Today's Workout was a tad difficult. My shoulders look amazing to me already, but they aren't as strong as the rest of me, that's for sure. Plus, I've heard so many scary injury stories from shoulder work in the gym, that I tend to be very careful when doing shoulder work. (That means a good warm-up on lat raises before I even think of lifting anything over 5 pounds like that!) That being said, I think I did alright. Feeling pretty good about it.
Shoulders and Abs
Seated Dumbbell Press - 3 sets/12 reps/15 lbs
Standing Dumbbell Straight-Arm Front Delt Raise to a T - 3 sets/12 reps/10 lbs
Side Lat Raises - 1 set/12 reps/5 lbs, 2 sets/12 reps/8 lbs
Seated Bent-Over Rear Delt Raise - 3 sets/12 reps/10 lbs
Exercise Ball Crunch - 3 sets/12 reps
Bicycle Crunches - 3 sets/12 reps
TIME: 32 minutes
AVG HR: 108
MAX HR: 148
CAL BURNED: 188
FAT CAL: 47%
First of all, I *hate* using the balls at the gym. I never know whether they're approved for my weight or not. I bit the bullet this time and headed to a corner with a ball and did all 3 sets. Still didn't feel comfortable, but I wasn't going to let fear of embarassment stop me yet again. Second of all, I must have been doing something right in the meantime. I haven't done bicycle crunches in a while and for the first time EVER they were controlled and almost easy (well, at least to start). Something happened there, somehow I strengthened my core, because this is not the body I was working with when I left my last gym. This one's stronger and more agile and ready to go. *love it!*
If all goes well with the eating, these should be my end day stats:
Calories Consumed: 1424
Calories Burned: 188
Net Calories: 1236
Yes, I still think this is low for me. I once had my nutritionist yell at me and tell me never to go under 1700 (or maybe it was 1900). BUT...I'm just learning. I plan on adding in some fruits next week, so that will boost up the calories a bit more. And then (I looked ahead a bit), by week 7, Jamie urges you to eat the right amount of calories. These first few weeks are like the training grounds for the real fight. Just like Spark, they take you one step at a time. Step one in nutrition is learning WHAT to eat and when. Later we'll work on how much your body actually needs (even if I choose my eventual goal weight of 177, it means I will not be eating under 1900 calories, so I guess my nutritionist had it right). Right now, I'm trying not to worry about it. What's a few more weeks in the grand scheme of things? Learning these percentages of how to balance carbs, fat, and protein has been the one thing I haven't been able to get a hold of yet. If I can figure out how to balance these macros correctly, I will be SET! I already know WHAT to eat, and WHEN to eat, and HOW MUCH to eat, but now I'm learning what I should eat of this in proportion to that. I think that lesson is one we often save for last...and maybe Jamie's right...maybe it should be first. In the next few weeks I'll start thinking about how if I increase this part of my meal to up the calories, I should probably increase the other part as well.
Also not included in Jamie's plans are cheat meals or cheat days. And I agree with that, for the most part...but. (Yes, there's a but.) I've been stressing over the fact that next Thursday is my son's birthday and he's already requested Pizza Hut for dinner. As I was telling my girl, KKINNEA, right now I'm faced with 2 choices. 1) Eat pizza, feel guilty and horrible and like I failed, but enjoy myself in the moment with my boys. 2) Don't eat with the family and feel miserable and depressed and all those feelings of CAN'T BECAUSE I'M NOT NORMAL and have a horrible time, thus taking away from Ethan's day. I needed a choice 3. I needed it badly! It came in looking around at some of the other plans on bodybuilding.com and seeing that some of them allow "cheats" - some "clean cheats" and some "dirty cheats". I took this to mean that a clean cheat is something that doesn't exactly fit into your "planned foods" but is still considered healthy and clean. While a dirty cheat is totally off the menu, probably on the DON'T EAT THIS list. So my choice #3 - have a dirty cheat. Be smart about it. Fill up on salad from the salad bar first and then maybe have one slice of pizza and be done with it (or two if I feel really hungry, which I doubt I will if I stick to plan the rest of the day). With the calories I'm eating now, it really shouldn't hurt me at all to have a "high" day and it will probably still be under my own calorie goals.
So, yes, I'm allowing clean and dirty cheats. Only a clean cheat this week because I'm really trying to live through one full week of the "eat clean" plan. I was thinking yesterday about what I wanted and I think I've figured it out... peanut butter. *lmao* It's still "clean" if I make it myself, right?! I think that counts. No clue WHY I'm craving PB at all, but there it is. PB on some toast I'm thinking. Or maybe even just on some celery. I just really want some PB! *lol*
Alright, so week 1 workouts complete. Now I just have the tough weekend to contend with for sticking to the eating plan and I'll be able to officially say I conquered week 1. Wish me luck!! (and lots of rest! *lol*)