LWL #119 - Week of 7 Sept 2003

[diphthong]

Good Morning, Gals!

JC - Yep, I kind of freaked out about the 4# loss for that very reason, but went back and looked at a couple of things. I hit 213 on 8/26, and then we went away for the Labor Day Holiday. When I returned home, I was up to 216 (lack of exercise, water gain and some careless eating.) A lesson learned about how my body needs to be handled. I have been so distracted with the flooded basement situation, that I have been eating clean but not enough. I increased my protein and stayed satisfied longer, and thus wasn't hungry. I am still over 200#, so if I'm not hungry, I'm not going to eat. Last week I only did cardio, and this week I only lifted once, on Tuesday, (and some last night)and did cardio 6 days. Last Friday, I weighed back in at 213, and again this week was distracted, increased protein, and wasn't hungry. I just checked my averages from Fitday for this week and my Calories were 1102, Fat 35%, Carbs 26%, and Protein 38%. For the past 2 weeks, beginning 9/2, the averages are Calories 1065, Fat 33%, Carbs 27% and Protein 40%. Previously, I was eating more low-gly carbs and less fat and protein, but not by much.

ledom - this is where I can lead into answering your question about my menu. I'm kind of a private person so I'm not too keen on allowing access to my Fitday.com site. But what I did was the first week, I increased consumption of eggs and egg whites: 2 whites to every egg, except a hardboiled egg in my salad or as a snack. I ate 3-4oz of salmon over lettuce, with HB egg every day for lunch. I alternated breakfasts with poached eggs and turkey bacon, and oatmeal. The second week I roasted a turkey breast which was a great main meal, and was available for lunches and snacks. I again alternated poached egg/turkey bacon and oatmeal breakfasts. Also, on the "Hi-protein days" I had a whey shake made with water. Otherwise, I still ate steak once each week as usual, as well as chicken, 3-4oz ground sirloin patties, and servings of low-gly vegetables, brown rice, and berries in my oatmeal, plums, and a yogurt here or there. And of course, I drink a minimum of 88oz of water each day. My husband has a hobby garden and is now harvesting eggplant (YUM), red potatoes and sweet potatoes. So I also had a few servings of all 3. I do take vitamin and calcium supplements, potasium and folic acid.

I know I need to increase my caloric intake because I admit I was a bit fatigued this week and lacked all around motivation. But having come this far and having my sights set on 199#, I just can't bring myself to eat if I'm not hungry. Comments anyone?

DH is searching for the software for the camera, and yes, this morning some pics will be taken. I'm then off to the gym and will have my body fat% done today for review and publication.

LOL, being a Meg Fan, I had thought about putting her pics on display too for incentive, but decided not to as it seemed a little weird. Meg, it's obvious why people wouldn't recognize you, especially if they hadn't seen you during the transition, IMHO.

Karen, I would like to see your most recent pic of your gorgeous self right along side the pic of the lady in the red polka-dot bathing suit.

Hi to everyone and I hope you all have a great weekend!

dip

[BfL_Cat]

Good morning everyone! I've been busy this week and had a hard time keeping up with all the posts, so I've been a bit of a lurker!

Seeing all the new photos on the MSN site has motivated me to share my own with you. You all have made such great progress!
I started BFL at the end of March, and am just now starting week 11 of my C2. I've been a bit disappointed in my results for this Challenge, but am determined to get the most out of the rest of this one, as well as C3!

When it comes to back exercises, I love the seated row as well. Unfortunately my current gym (free at work), doensn't have the machine, so I can only use the cable. However, I'm nearly to the max weight available (15 plates), so I'll have to move on to something else. I think I win hands down when it comes to back "rollage" issues, although I have seen some progress there finally.

I had an appointment with an Orthopedic guy this week to look at my knee. (It's a chronic thing - hereditary, volleyball, racquetball, several falls and tramas) He's sending me to physical therapy to learn how to strecth my ITB (iliotibial band, I think). He says that it's pulling my knee to the outside and causing the knee cap to be off track - most painful when it comes to quad workouts and stairs. Incidentally, he made a face when I mentioned that I had been doing squats - I think I'll press him further for his opinion when I have my follow-up in 6 weeks.

I really went gangbusters on free day this week - started last night, pretty much over with now. For some reason I was craving some fried foods - haven't had a fry since January, and last night, in addition to drinks, shared several fried appetizers with people, and decided to round it off with breakfast from McD's this morning. Now I'm done - just needed to get that out of my system, and I believe I have. I'll pick up at meal 3 for lunch and treat the rest of today as a normal day.

Hope you're all having a good weekend!
Cindy

[BfL_Cat]

Dip - missed your post before my last reply - still getting used to the format of this board!

Anyway, about the food - it's been my experience that if you're feeling fatigued that you need to eat more, especially more protein. I found that when I started working with heavier weights, particularly for my UBWO, that my metabolism increased and I needed more food. I recently made this adjustment, adding about 50 grams of protein to my day, so I'm still waiting to see it's results on my progress. I do know, however, that I immediately began feeling better - the fatigue went away.

I'm curious to see what the other gals think.
Cindy

[Mel]

Here's the back workout I did yesterday:

Lat pull-overs (straight arm) supersetted with dumbell rows

Lat pull down, seated cable row supersets

assisted chin ups

low seated row machine supersetted w/ high row machine

t-bar rows

deadlifts

the last one I don't know the name: climg onto a weird device face down, with legs hooked behind and hips resting on a pad, dangle your torso down holding a 10 lb medicine ball, then bring your torso up into a straight line with hips. This works lower back, glutes and hammies a bit. If anyone remembers what this is called, let me know. (ah, just looked it up: back extension machine!).

Since I do back as a full session, this might be kind of long if you include it in a bfl split or do any other body part on the same day.

All is well here,
mel

[AudreyGayle]

Mel, can I ask a few quesions? Monday is hamstrings/glutes/back for me and I'm looking to do something different than last week.

Is the last exercise the hyperextension thing? I hadn't thought to try that with a medicine ball, I've been doing them with no weight, and that sounds like an idea. I'm still not sure how to get over the fear that I'm going to drop on my head on that one tho. I had a bench fall down on me once and I had a barbell for chest presses... I'm nervous everytime I get on an adjustable bench now.. (and my gym doesn't have the flat kind)... maybe I just have to keep doing it and not falling, and the fear will go away?

The lat pull downs? is that a machine or free weight? I'm not picturing it. If its free weight, can you explain for the visual imagination impaired? Thanks. If it's a machine, I'll have to think of something else, since I know we don't have that.

We *do* have a high row machine, and I can attach a bar to the cable to a low row.

Today the coach assigned 2 cardios.. like yesterday. I'm back from a nice 40 min run on the boardwalk. It was drizzly out, but no downpours. TOnight will be intervals in the treadmill. Same routine as yesterday, except yesterday was nice out.. no drizzles. Today is also my inner/outer thigh, bicep/tricep/shoulder day and I'll be heading down to the gym a bit later.. gotta get some work stuff done first.

Dip, it looks to me like you aren't eating enough food. And protein sounds a bit light. I did the math on the days that you listed and you're around 100 grams of protein. Bodies that think they are starving will not burn fat. They'll horde the fat cause they think they'll need it in the future and they'll go after the lean muscle first cause muscle costs the body calories to maintain it. A well fed body on the other hand will burn fat for you. It will know that food is plentiful and that it doesn't need to store the fat for emergencies.

on 1200 calories and very little protein (on WW), I was GAINING weight. These days my calories rotate between 1200 and 1800, my protein is 175 grams daily, and I'm losing about 1# a week, but my bf% is going down as well, so I'm actually losing more #'s of fat than that. I wouldn't have believed it, except I'm living it.

JC and Ilene, thanks I thnk for the wall sitting challenge. :lol I did 3 sets of 30 seconds (I know I'm not in your league at all.. not yet) as a finisher on Thur night, and I started feeling it last night. What are we doing this week? Or better yet, anyone have any good glute exercises. I've been doing airplane glutes each week, and it's time to do something new for a change.

Waving hi to everyone.

[wcolleen]

Thanks for the input on back workouts, everyone! I am starting a new split on Tuesday, and will definetely incorporate some of those exercises. Meg, thanks for the explaination on the back muscles. That was much more comprehensive and helpful than what the "trainer" (and I use that term very loosely) at my gym had told me.

Dip - I can easily eat 1100 calories before 1pm! I definetely think you need more calories than that. Personally, if I cut my calories too low, I don't have energy to do much of anything, and the calories deficit is pretty much cancelled out by my lack of activity.

Cindy - awesome pictures!! You've done so great!!

[diphthong]

Well, no pics as of yet because we can't find the cable that goes from the camera to the computers.

I've eaten over 1500 calories today, and I'm done. I still have to do my cardio yet.

I went to the gym and had my measurements and body fat rechecked and it's unbelievable in my opinion. I'm going to start a new thread about it because I know some members don't visit over the weekend, and this week is about to come to an end.

dip

[BfL_Cat]

Tidey - I was glad to see your response about the Dr. Phil special on the L&S thread - I was thinking the same thing! The man is not obese, and that is the audience he is targeting to try to help. Amazing how some people can get so "holier than thou". Yes, Dr. Phil will make some money on this book, but I also think he will do some good for people who have not been lucky enough to find BFL and the other programs we follow.
Cindy

[diphthong]

Cindy, What's the L&S thread?

dip

[JEC]

L&S is another fitness website that many of us frequent. It has a different tone to this board though so I lurk there instead of posting.

JC

[diphthong]

"lurk instead of posting" . . .Yep, I see why. Ouch. Great posts, Tidey.

It appears that those critical of Dr. Phil's personal appearance are overlooking that he is a psychologist trying to break through to people with psychological problems dealing with their self-image, and the reasons behind it.

I've always heard there's nothing worse than a reformed drunk, smoker, etc. and I guess that can be applied to former fat folk too. Makes me appreciate even more people who walk the talk and "pass on" the BFL philosophy.

dip

[kerryberry]

"Ouch" is right!

I think some of the L&S folk may be a little too far removed from the average American and his/her eating/exercise habits to appreciate Dr. Phil's ability to help. There are a lot of folks in my family alone who could use help with learning to stop emotional eating and incorporating exercise into their lives.

[Tideypoo]

Thanks guys, thats exactly the point I was trying to make. Just the last week of reading threads there has shoved me into lurking. I still really respect the progress those ppl have made but some of the "my way or you're a fat stupid slob" posts get right up my nose. All the "I never give into cravings, and neither should you" stuff *rolls eyes* I dont need to torture, torment and deny myself to get satisfaction out of life. Its almost a religion with some of them.

Im actually glad I edited my posts before I sent them because they probably would have gotten me in trouble lol. I much prefer this board where we are supportive of EVERYONE, not just people who agree with us and are into hero worship.

You guys so rule

Tidey

[Meg]

About L&S — I’ve lurked there for probably two years and have picked up a lot of useful info, but would never dream of posting there. The way that I lost weight is, in many ways, counter to the L&S “bible” (cardio! low-carbs!) and I have no interest in getting slammed. You’re all so right about the self-righteous and narrow attitudes that some of the posters have — often I think they are trying to build themselves up by putting others down.

But if you read for a while, you realize that some of the “hard-liners” are frauds — they talk the talk, but don’t walk the walk. They’ll slam you for having a protein bar or bread, yet conveniently forget to tell you how they’re packing on the pounds and not going to the gym. They spout nonsense about things that they have no personal experience with and state their personal opinions as undeniable facts. And woe to anyone who questions the orthodoxy!

For example, my personal pet peeve is that time and time again, self-styled experts will — with absolute certainty — unequivocally state that excess skin will magically disappear after massive weight loss if you just drink your water and take Udos and exercise. I know that this isn’t true, and yet there are those (who haven’t even lost enough weight to be concerned about skin issues) who will mercilessly attack you or imply that you have done something “wrong” if you dare to state a counter opinion.

There is no one “right” way to lose weight. That is the only absolute statement that I think can be made about weight loss. After that, it’s all about how your body reacts to food and exercise and what you can live with for the rest of your life. We all have to find our own ways. I think that LWL is priceless because it’s a non-judgmental place where we can come and share our experiences and take away new ideas.

And I, for one, would be lost without all of you.

Meg

[Ilene]

Dang!!! BRB gotta go to L&S!!