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~ Update... where I am now, where I want to go and how I will get there! ~

Sunday, March 24, 2013

... so yesterday I decided to weigh-in, it had been awhile and I need to know where I am. I hate weigh-in's but here it is:

STARTING WEIGHT: 162lbs (5lb gain since November)

... not as bad as I thought it would be, so I am ok with this, after all, this is "just the beginning"... of yet another attempt to reach my goal for the nth time... ...

Ok, so here's the thing... I have been doing free style workouts with my emoticon ATHENA130 aka NANCY, and really enjoying the freedom of not being tied to a regimented workout program/challenge. I initially started a Les Mills Challenge, 3X's a week, but this proved too much for my hips so here is my revised weekly workout schedule:

SU: emoticon & Full body ST {...Les Mills, Cathe's Power Hour, Pyramids, etc.)
M: emoticon & cardio (Tabatas, HIIT, etc.)
T: emoticon & Split ST: Upper/core
W: emoticon & cardio (heavy bag, Aerobox, COMBAT, etc.)
TH: emoticon& Split ST: Lower body
F: emoticon & cardio (Tabatas, HIIT, etc.)
SA: CHEAT DAY : Cardio ... play (i.e., hooping, Hip Hop abs, dancing, etc.)

NOTE: emoticon At the minimum, I walk @ least 1X per day after work, 5 days a week for one hour per walk, {... sometimes 2X's a day, totaling 2 hours, weather permitting}

ATHENA130 and I post on the Torture Chamber team, if you would like to join us here is the link: www.sparkpeople.com/mysp
... we are all doing our own thing, but make no mistake about it, we are GETTIN' IT DONE! emoticon

NUTRITION: I am still following the primal/paleo & low carb lifestyle. I recaculated my calorie range on HUSSMAN FITNESS www.hussmanfitness.org/b

MAIN FITNESS PAGE: www.hussmanfitness.org/ ... lots of great information on this site. Check it out when you get a chance.

MY CALORIE RANGE based on 162lbs: 1030 - 1400 {for weight loss}

I calorie/carb cycle basing my calorie intake on the following:

- HIGHER CARBS: Intense exercise (60 - 80 grams)
- LOW CARBS: Rest days and lower intensity workouts (40 - 60 grams)

... ketosis is not my goal, so I try to keep my carbs between: 40 - 80 grams. I have found that it takes a few days of eating 40 carbs or less for me to go into ketosis.

Still working on FAT & PROTEIN ratio's, but I have found that if I keep my carbs reasonably low and my fat within 50 -70 grams, I continue to make progress.

A word about my cheat days: I chose Saturday as a cheat day because I am usually out and about. In the past, I wasn't really keeping track of what I ate and I think it hindered my progress because I probably ate too many carbs and calories. What I have started doing, as of yesterday, is to keep track of my cheat meals via SP Nutritional Tracker. I will keep my overall calories/carbs for the day between: Calories: 1200 - 1483 / Carbs: 100-150 grams or less. Tracking will enable me to see if these cheats are hindering my weight loss progress, and if so, I can adjust accordingly.


SHORT TERM GOAL: 3lbs (159lbs)

... today I begin with a full-body strength training workout.

When you feel like you aren't making progress fast enough or need some encouragement (motivation) keep this in mind

~ Dee emoticon
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Member Comments About This Blog Post
    1790 days ago
    You have a great plan in place to rid yourself of those 5 pounds. Not to justify the gain, but weren't you sidelined for awhile with a shoulder injury? This could definitely explain a lot.
    1792 days ago
  • _LINDA
    Sounds like a great plan except for the too low nutrition. You seem to recognize carbs are a must for fueling a workout, and the heavier the workouts, the more you need. Remember, fat burns in the carbohydrate flame. Also, its hard to get all the proper nutrients if you go below the magic number of 1200. Last thing you want is to go into starvation mode.
    I lost my weight and kept it off due to accurate tracking with Spark's Nutrition Tracker and their Fitness Tracker which works in tandem. Both have to be used properly to work and give you the right calorie range.
    You are very fortunate to have a workout buddy to push you, that is fantastic!! You two are going to burn up the fitness minutes!!
    All the best with it Dee, you have a rocking fitness program and you are going to kick it for sure!
    emoticon emoticon emoticon emoticon
    1792 days ago
    Awesome plan! and you have a friend to keep you motivated! Even better! I hope you have a great week! :)
    1792 days ago
    Sounds like a good plan. Thanks for the link. Haven;t visited that site before.
    1793 days ago
    Thanks pointing to hussmanfitness.org
    It's an interesting site. emoticon
    1793 days ago
    I really need to set a formal plan like you have and stick with it. I have started to executrices more and eat better but I still have a long way to go. I think the key for me will be to journal.
    1793 days ago
    I love reading your blogs - they inspire me to act!
    1793 days ago
    emoticon Making a Plan and writing it out is the First Step toward Success. I like the name of your Team, I may have to check it out.
    1793 days ago
    1793 days ago
    Sound like a good plan emoticon
    1793 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.