misleading info

Dear World,

One thing I’ve been thinking about is that a lot of the information out there on fitness, nutrition, lifting heavy, is not really geared towards beginners. For instance, telling a total newbie (who needs to lose a lot of fat) that they should eat more than 2000 calories and that weight lifting alone will burn the fat is a little misleading. I think 2000 calories and weight lifting alone is enough when you are already fit. But if you need to lose fat, I think the calorie intake should be a bit lower and that cardio should be added to accelerate weight (fat) loss.

I’ve also heard the advice, if you want something to eat you should have it;  have that slice of pizza, that cookie, etc. I think this works on a general level, again if you’re already thin and fit and also have a good handle on your eating habits. Telling someone who is trying to lose fat (and most likely trying to break bad eating habits) to have that slice of pizza or cookie if they want it is silly. This will not help break bad habits, or teach you how to control yourself if you are prone to overeating junk food. This is not reinforcing good eating habits, this is reinforcing the bad (i.e., giving in to the junk food). Yes, it is okay to have these foods occasionally but I think in the beginning it’s best not to indulge.

Now, I keep saying ‘i think’ because this is just what I think. I’m no expert, I know that everyone’s body is different, everyone’s will and drive are different so this is applying to me in the context of me. Though, I do think others out there could relate.

Based on my experience so far of increasing calories and heavy weight lifting alone has not given me the results I wanted or expected after 2 months. Yes, I am getting stronger and am building muscles which is part of what I wanted, but I also wanted to lose fat. I might have lost some, but not a significant amount. Sometimes I think I’ve even gained some.  I believe this is because I have avoided cardio and increased my calories. So, what I’m doing right now is not working for me the way I want it to. That means, I need to change the way I’m doing things. I’m still going to continue with my weightlifting programme because I enjoy it and I am getting stronger, no doubt. But (and I mentioned this in a previous entry), I need to add back more cardio. I really need to step things up. I need to add more cardio, and do more supplemental workouts. For instance there is a great butt lift workout series on youtube (30 days–be sure to check the description for the schedule) that I’ve done before and my arse really looked good. Right now, even though I’m squatting heavy weight my butt is still kind of flat. With the buttlift,  it really did lift my butt but also made my legs and butt muscles strong, but the best part was that it really relieved a lot of my lower back pain.

I had also done a 30 day ab challenge before. It was basically sit ups, crunches, leg lifts and a plank and each day increasing. Again, the fitness gurus will say that doing sit ups and crunches aren’t necessary you can get a six pack in other ways and i’m sure that’s true. And no, I didn’t get a visible 6 pack, but what I did get is stronger abs which helped me to stand up better and I did see some definition in my stomach area.

So my point in all of this is that these things worked for me before, so I will do them again. I may not do the butt workout every day (especially on my rest days) but i’ll do it as much as I can. I will also add back the ab challenge. And more cardio. I feel like right now I’m doing the workout of someone who is already fit. I’m not fit. Not where I want to be. So I’ve got to really go all out to get the body I want.

So here’s what I did yesterday:

Week 3, day 1

Squat 37.5kg  5×5

Overhead press 25kg 5×5

Deadlift 44.5kg  1×5

ropes 6 ‘sets’ of 20-30 seconds each

hip abductor 70kg  3×10

hip adductor 75kg 3×10

I’ve still be able to add more weight each time! I’m wondering if i can do the suggested 40kg squat next time. I’m feeling some strain in my knees the past few times. We’ll see…..!

 

Love,
Bad-ass Bitch

 

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on cardio and douches at the gym

Dear World,
I finally feel like I’m getting somewhere. I’m seeing the results I needed to see to motivate me. If only I’d started like this a month and a half ago! oh well, onward and upward…

The results I’m talking about is my muscles are finally getting firm and I’m feeling stronger. There is still a lot of fat that I need to blast. My nutrition is pretty good (weekends out of town have been challenging to stay on track), and I’m feeling motivated.

I need to add more cardio though. A lot of the body building articles I’ve read state that you don’t need to do cardio, that the sheer mass of your muscles burns the fat on your body. It’s not that I don’t believe this, but for someone starting out who needs to lose a lot of fat, and also needs to excelerate that should be doing cardio. I don’t mean hours and hours of it, but cardio does burn fat and in conjuction with the weight lifting it will help. I think if you are already lean and in shape then yeah cardio probably isn’t necessary but for someone like me who is starting out, I think it’s essential. Well, it’s essential if you’re like me in that you need to see results to stay on track. And of course, there’s nothing wrong with cardio, it’s actually very good for you!

In the past I’ve squeezed in an 8 minute tae bo workout every day. It’s nothing crazy, but it gets the heart going for those 8 minutes and i figure 8 minutes is better than 0 minutes. Three years ago when I lost a lot of weight 10kg (about 25 pounds), i did it through nutrition, some weight machines (not lifting heavy like i am now), and cardio. I did that tae bo almost every day and then once or twice a week would do a more intense cardio workout. So, I’m going to do the tae bo as much as possible (i’m already doing it sometimes, but i’ll go back to doing it every day) and do the ropes when I go to the gym. I’ll also add one cardio workout a week that’s a little more intense. I personally like cardio. I like the feeling of my heart rate going up, my lungs feel healthy (I have asthma) and I like that kind of sweat. I’m not the type that will like to do that every day for an hour, but a few times a week for 30 minutes is great for me. So, we’ll see if this combo of cardio and heavy lifting helps with the fat I desperately need to lose.

Since I last wrote, I have done 2 more workouts. I was able to increase weight each time. In a few cases I had to increase the weight more than they suggested because the gym didn’t have the right combination of plates to make up the weight, but I managed it and surprised myself that I could do it.

Ugh last night when I went to the gym I was just setting up and some guy came over and was about to take the bench (like he can’t see me standing there loading plates!). I told him that I was using it and that I’m just getting started. So he said okay and then proceeded to stand there waiting. After my first set I told him that I was just starting and would be there for a while (you know, to be polite and let him know) and he bit my head off ‘yeah and i’m waiting here’. He then proceeded to just stand there and watch me while I worked out. I’ll admit, i felt a bit self-conscious and didn’t rest as long as I should’ve between sets but after a few  I said to myself fuck it, I have as much right to be working out here as you do and you’re not going to intimidate me and you’ll just have to wait because i got here first.  He finally gave up and pissed off. It can sometimes feel intimidating when you’re the only woman in the room and you’re surrounded by guys and their testosterone. Generally it’s been okay at my gym. Sometimes there have been a few like him and there are the mega-grunters which reduces me to a giggling schoolgirl—sorry it’s just so funny. Anyway, I resolve to not be timid at all and flaunt my bad-assery.

Week 2

(all exercises are 5×5 with the exception of the deadlift. Programme is called Stronglifts)

Day 1

Squat 22.5kg

Overhead press 17.5kg

deadlift 37kg (1×5)

ropes 3 ‘sets’ of 30 seconds (alternating arms)

Then I did a bit on some machines because I love the way these make me feel. I have so much tension in my hips and lower back these feel great

Hip abductor 60kg (3×10)

Hip adductor 65kg (3×10)

I also threw in some seated calf raises: 25kg (2×8)

 

Day 2

Squat 25kg

Bench press 20kg

Barbell Row 29.5kg

Ropes 6 ‘sets’ of 30 seconds each. I did alternating arms, arms side to side, and arms in unison (if that makes sense). there are more moves that I found on this great video, but when I got to the gym, I had forgotten them and I couldn’t get the internet to work on my phone. So i’ll need to study this so I can do more moves next time

Hip abductor 60kg (3×10)

Hip adductor 65kg (3×10)

 

Today I weighed myself. I’m half a kg heavier. I’m not too upset though. I’ll just put it down to my massive, throbbing muscles 😀

 

Love,
Bad-ass bitch

I’m into ropes…

So based on my last entry, and my absence it would be easy to assume that i’ve given up. Quite the contrary. The self-pity party was pretty much over by the time I’d finished writing the post (yey hormonal mood swings!). If I’m going to call myself a bad-ass bitch, I need to start acting like one. Though, my feelings were valid; endometriosis is no walk in the park.  Anyway, I’ve been really busy and haven’t really had the time to write, hence the mini hiatus.

This week I finished the first week of stronglifts. So far I really like it for its simplicity and that it works the whole body in one workout. I have also felt this one more than what i was doing before. I like the app too so I can log my workout without having to bring a paper and pencil. It also has a nice timer on it to countdown the rest period between sets. It recommends an amount of weight to increase each time and I’ve been able to do that. I wasn’t able to start with the starting weight they suggested but close. Tomorrow I’ll do it again and I’m really looking forward to it 🙂  I finally feel like i’m on the right track.

I also discovered the battling ropes at the gym and I love them! I’d seen them mentioned in some article but I had thought that my gym didn’t have them. When I was there the other day, someone was using them so I was pleasantly surprised to see them there. Turns out I’m totally into ropes 😉  I love them! I do it for 30 seconds and wow my heart is pumping and arms burning. Ha and since typing this (I googled them to find out the exact name of the ropes) I found a youtube video of a workout just on the ropes! Can’t wait to try it.

Nutrition is still going pretty well. I’ve not been totally strict every day as I was travelling and it’s always so hard to eat well outside of this city, but I’ve done quite well so my ‘diet’  hasn’t suffered too much.

Anyway I feel more on track with the lifting and I’m excited to keep moving forward.

Day 1

Squat 15kg

Bench press 15kg

Barbell row 19.5kg

Day 2 

Squat 17.5kg

Overhead press 15kg

Deadlift 34.5kg

Ropes 2 ‘sets’ of 30 seconds each

Day 3

Squat 20kg

Bench press 17.5kg

Barbell row 27kg

Ropes 3 ‘sets’ of 30 seconds each

Tomorrow back to the gym! Feeling motivated and looking forward to it

Love,

Bad-ass Bitch

 

 

 

cardio, new programme, guilt

I need to update my last workout but I don’t have the info with me so I’ll need to do it later.

Went to the gym yesterday and worked with my trainer. It’s great because she’s showing me all kinds of different exercises I didn’t know. I think it’s good to have all of these in the arsenal. Last night I did about 40 minutes of cardio.

I really need to beef up my cardio. I know, most things I’ve read have said that weightlifting alone will burn fat and I believe it. But, right now I have so much fat to lose that I want to expedite that especially since I’m not lifting too heavy yet. Plus, I actually like cardio because it’s good for my asthma and I like how I feel afterwards.

At the gym we measured me on a machine thingy. According to that I have 36.5% body fat. Ugh. It’s actually what I expected. Apparently I have good muscle mass (i guess it’s all hiding under this fat). Funnily, it said that my arms were ‘over’ on the muscle measurements but also ‘over’ on fat. My trunk and legs were normal on the muscle front but all of them over on the fat. I didn’t really need a machine to tell me this, I can see how much fat is on my body, but I was interested to know the percentage and can compare in the future. My visceral fat level is over, again I knew;  I have so much belly fat it’s insane. This is the fat i’m most concerned about, not only for appearance but for health (this is the most dangerous form of fat). The amount of fat it suggested losing is 16kg (35 pounds)! It’s a lot, but i’m not going to stress out too much about this number.

The weight training programme I’ve decided to switch to is stronglifts5x5. Given that I’ve been feeling a bit overwhelmed with info, etc, i figured this is the best approach for me right now. It’s simple and extremely easy to follow. Also, the point of it is to get you strong so you can become a good lifter. I think this is perfect for me at the moment. I’m so busy at work and in my personal life that I really need something that I don’t need to think about too much. And if this gets me strong, that is hitting one of my goals. It’s a 12 week starter programme, in a way. I mean, it’s not a 12 week programm per se, you can keep on doing it of course, but the idea is that in 12 weeks you can improve your strength and that’s what i want to do. By building this foundation, it will set me up to take on more challenging and complex programmes or workouts in the future. Another benefit is that it really helps you develop good form and that’s important! At my next training session with my trainer I’m going to ask her to go through all of the exercises with me so when I’m not with her, I can do them on my own.

Today I’m feeling a bit hungry and lethargic. Not sure why, as again I haven’t changed my diet. I’m eating the same way that I have been. Perhaps it’s the weekend catching up? I didn’t do anything crazy but because I was travelling to places with very limited food options and on tight schedules I didn’t eat the same way. I had more carbs than I’m used to and didn’t eat as frequently. I managed to get salmon though, but I did have a creme brulee. Oh well. I don’t feel guitly about it 🙂  I’ve decided to stop feeling guilty about food; it builds a weird relationship with eating. All I can do is acknowledge that it’s not healthy and will do better at the next meal. I think having feelings of guilt about food is very destructive. I don’t mean that i should go wild and live on a diet of junk food, i just mean don’t beat myself up if I stray.

Okay just finishing work, now on to my next job…

 

Love,
Bad-ass bitch

 

changes…?

I think I’m going to change my training programme. I know, I know. I’m not that far into it, but I don’t feel like I’m getting a proper workout. What i mean by that is that this particular programme focuses on a different part of the body each workout. I’m a full body workout kind of girl. I think this type of progamme that focuses on one area each day is good for people who are already experienced with weight lifting and are in shape. I mean, it doesn’t take 7 days for muscles to recover which is basically what’s happening because, for example, on Monday i’m working arms and they don’t get worked again until the following Monday. So, I feel like the building of muscle is a little slow and in a way is setting me back. I’m going to look for a programme that focuses on the whole body so I get all my muscles used to weightlifting more evenly and perhaps later on can do a programme like the one I’m following now. I have seen several recommendations for Starting Strength so maybe I will give that a go. For today, I’ll stick to the one I’m already doing and maybe next week can switch to something new.

More on what I wrote about yesterday: yes I’m definitely more flabby. I’m less bloated than usual which is great because I have a tendency to bloat (this is in part due to the endometriosis, which affects bowels but also bloats my pelvic area, but also because of food–mainly refined sugar!) so i’m feeling less puffy. But, I’m more flabby. It’s really weird. There is definitely more fat on my face and around my stomach. I think I need to seriously re-examine my diet and nutrition. I am eating all healthy foods, hardly anything processed, but maybe I am consuming too many calories at this point. My goal right now is lose fat (and yes, get strong and fit). Most of these people who are already in great shape of course need to eat more because they are maintaining their bodies and what they have already achieved. I, on the other hand, need to get rid of fat. Especially this around my belly as I know this is the worst kind of fat to have. So, it doesn’t make sense that someone starting out with much more body fat than them should be eating so many calories. Right? Ugh! I wish i had the money to get a proper nutritionist to help me sort all of this out. But, I don’t so I need to figure it out on my own. There is so much conflicting info out there it’s nuts. I’m almost tempted to just go back to what I’ve done in the past because that worked for me. I ate 1200 calories a day (and I felt fine because I made good choices about what I ate) did a combo of cardio and weights (machines) and I lost fat/weight. Perhaps I should start there, though continue with the heavy weights, and then start to add more calories as I build more muscle and lose fat. I don’t know…lots of things to think about and to consider…

I’m feeling a bit discouraged and stressed out the past few days. Not just about this, about life in general. One of the things that’s a bit difficult is that I have so little free time. I basically work 2 jobs. I have a full time 9-5 job, then after work I’m teaching and not just in one place, i’m going here and there. Often, I don’t get home until about 20:00 or 21:00 and need to make dinner and prepare food for the next day. I have tried prepping food on Sunday for the week but it just doesn’t really work (I don’t have a microwave either). For some items, like a soup, then yes. But mostly I don’t want to eat food on friday that I made on sunday. Also, I don’t have a dishwasher and I feel like i’m constantly washing dishes with all of the cooking that I do every day. Work is really busy right now as I’ll be changing to a new position next month, and I will be away for the next 3 weekends (for work) so I’m a little worried about nutrition and exercise while I’m away. Once you leave this city, it’s even harder to find healthy food (in most restaurants the vegetarian option is fried cheese). Oh well, I will just need to adapt and try my best. I’m just bitching 🙂

Week 2, Day 2 complete!

Lateral pulldown: 35×8, 35×8, 35×8 (no increase)

Cable rows: 28×10, 28×12 (7kg increase)

Hyperextentions: 15, 15 (up 3 each set from last time)

Barbell curls: 12×15, 12×15, 12×15 (2.5kg increase. I wanted to try more weight for my last set but the next one up was 19kg so it was 7kg increase!)

Alternate dumbbell curls: 7×15, 8×12 (1kg and 2kg increase respectively)

Seated Calf raises: 5×12, 7.5×10 (2.5kg increase)

5 min cardio on bike (i will do some more cardio when I get home)

I had to go to the gym on my lunch hour, so it was a get in and get out kind of visit. But, I feel good and glad that I went to do it instead of waiting until tonight (I wouldn’t get there until 19:30) because at least it’s out of the way now.

I feel better with food today. Who knows what was going on yesterday but everything’s okay today.

After today’s workout, I feel more that I really should change the programme. My muscles feel good today, but even though i was able to increase some weight today it felt like I hadn’t worked these muscles in ages (i hadn’t really in about a week) so I want to do more of a total body workout so there isn’t such a long recovery time between workouts. If anyone reading has a good programme that they would recommend, please let me know. thanks!
Love,
Bad-ass bitch

 

weird…hmmm…

Today was weird. I didn’t sleep as heavily as I’d hoped last night so I was a little more tired today, though still better than usual.

None of the meals or snacks I ate today could satisfy me and I ate basically the same things I’ve been eating the past week or so. I even ended up going a bit over my calories. I didn’t eat any junk, it was healthy food I just wanted to eat a hearty meal when I got home. So, I did. I don’t feel bad about it or anything, but I just wonder what was going on today. I didn’t feel as good as I have for the past few days. Though, I still felt better than I did before. It wasn’t a blood sugar issue, i don’t know I just didn’t feel full or satisfied. Oh well, tomorrow is a new day 🙂

I don’t know if i’m imagining it, but I swear I’m getting fatter. I don’t mean bulkier, but more flabby and fat. The first places I always notice fat loss or gain is in my face and around my belly. My face is fatter and there seems to be even more fat around my belly. I don’t get it. I hope i’m not eating too much. I mean, even though it’s healthy, calories are calories. Apart from today, I haven’t gone over. could it be because i’m having trouble meeting my calories for the day? But i’ve eaten less calories than this and lost fat.  Who knew proper nutrition would be so hard?

I didn’t make it to the gym today. The only time I could’ve gone would have been during work on my lunch hour but I ended up being too busy and could get away. It’s okay, maybe I needed another day of rest. Back at it tomorrow!

on deprivation

I often hear people talking about diet who still have this notion that diet is about being hungry and eating boring foods, but also about deprivation. In a way, it is deprivation;  you’re depriving yourself of unhealthy foods. But so many people look at this deprivation as something negative as if restricting the intake of harmful foods is a bad thing and it also suggests that junk food and rewarding ourselves in this way is something we’re entitled to. Well, we’re not entitled to that but this is part of the general public’s mentality.

I’m not saying that I never thought like that at one point, because a long time ago I did. I was of the mindset that treats like cake, pizza, ice cream, french fries, fast food, was ‘good’ and eating healthy was ‘bad’ because it wasn’t any fun. I learnt long ago that i was wrong and that healthy food is good and cutting out bad foods is not deprivation, but doing myself a favour (that’s also not to say that i’ve always followed these principles as I’ve been a yo yo dieter for a long time, off and on). I’m not passing judgement on anyone who thinks this way, because we have been programmed to think that junk food is a right and not a privilege.

We are consuming insane amounts of sugar. Hundreds of years ago, it was not even part of the diet in the Western world and when it was first introduced it was a luxury. I saw an interesting programme called Hidden Killers in the Tudor Home (it’s part of a series, there”s one for Edwardian home and Victorian home as well) which included a bit about sugar. During the Renaissance, sugar consumption became much more widespread and people’s health and teeth began to suffer. In the programme they examined a medieval skull and the teeth were healthy, white and all intact. We often see this comical stereotype of the Medeival peasant who is filthy with nasty teeth. But, it wasn’t until the Renaissance that people’s teeth began to suffer. The skull from the Tudor period that they examined had several teeth missing and several more in terrible states of decay.

Yes, sugary sweet things taste good. I love the taste of sweets. But, by paying attention to my body and my health I have realised that it really affects my health and my body negatively. Cutting refined sugar from my diet is not depriving myself of delicious foods (okay they are delicious) but doing myself a favour. Sugar may taste good, but in excess it’s toxic for me.

A few years ago a friend of a friend visited this city and I was volunteered as a tour guide. One of the women in their group was quite overweight and could not really walk much so she spent most of the afternoon sitting in a cafe instead of sightseeing and waiting for us to come and get her hours later. We went for lunch (she chose hardrock cafe because when you visit a foreign country that’s where you should eat, right? ;)) and I watched her order ice tea after ice tea, and chow down on fried food served in huge portions and listened to her say things like ‘well i don’t want to deprive myself. I want to enjoy my life and eat what i want’.  I stayed silent but really wanted to ask her if she was in fact enjoying life when she couldn’t even go sightseeing and spent her vacation sitting in a cafe waiting while the others went off exploring (on her first time out of her native country).  I say all of this, not in a malicious or self-righteous way, but that was one of those moments that made me realise just how unhealthy we generally are as a society and we’ve been programmed in such a bad way.

Now i’m not taking a holier-than-thou attitude, don’t get me wrong. People are free to eat however they please and lead the lifestyle that they want. Also, sugar affects people differently and they may not experience the bad effects that I do. But, it’s just crazy how much sugar has become part of our food culture and lifestyle and that we are taught to think that making healthy choices and changes is a form of deprivation.

Went to the gym today for spinning class. I had about half an hour before class so I did some weights. I didn’t have a pen and paper to record it, but i did some cable rows, cable push downs, shoulder press (machine), abductor and adductor and some crunches. I took it easy and didn’t use crazy weight but enough to feel some burn. I haven’t been to spinning in about a month and a half and I found it quite challenging today. I didn’t go home straight away after class, i stopped by a concert then the supermarket and on the way home I started to feel weird. Kind of like that tired after swimming but not good. Maybe it was because i chugged my protein shake after the workout. I just felt so exhausted all of a sudden. After a shower i felt a bit better, and then i ate something and felt even better. I hope this means I”ll sleep well tonight!

I’m still not hitting my macros. My protein and fat is always under and my carbs are over. I’m not really eating starchy carbs, it’s mainly just from vegetables but I’m still going over. So, does that mean I need to cut vegetables? That doesn’t seem right. I don’t know what else to do to get enough fat and protein. I’m eating a lot and I don’t want to eat more than I want to eat to just to make sure i can reach the goals. But, I would like to have the right nutrition so I’m not sure what to do. I guess I need to do more research.

It’s 23:30 and I’m finally done with preparing food for tomorrow and cleaning up the kitchen. Ready for bed…..

 

Love,
Bad-ass bitch

new toy, results, and a carnival!

The high energy continues. It’s great but weird. I’m not used to it. Today I knew I had to meet friends at 13:30 so I was up out of bed by 8:00, made a delicious breakfast, then went to the gym to do my workout. I was tired when I woke up (not much sleep again) but as with the past few days, I came out of tired zombie mode much faster and didn’t feel tired at all. Workout was good, but it kind of felt like I didn’t work hard enough, even though I was lifting the most weight I could manage to get enough reps. Maybe I should add more sets?

Today was interesting. I met friends at a carnival which is a nutritional wasteland. After I got back from the gym I had a protein shake and a snack of avocado, cherry tomatoes, hardboiled egg whites, crisp bread (Knackerbrot) to fill up before going out. In the past, I would’ve been drinking beer, getting candy or popcorn, or eating whatever other carnival junk was there. I didn’t have any of it. And i didn’t have to try to resist, I just didn’t want it. I was there for about 6 hours and didn’t eat anything. I felt a little hungry, but not the type of hungry that makes me feel like shit. My blood sugar remained level and my energy up. My friend and I managed to convince a guy to sell us 2 bananas. At first he said no, that we had to buy the bananas dipped in chocolate, but then relented. So, I still had a snack at the carnival but it was nice and healthy 🙂

Look what I got:

20160403_205013.jpg

Isn’t she a beauty? It’s very simple but does the job and i love it! Now I know exactly what I’m eating. Even though in a way it’s controlled because everything is being measured, it feels liberating instead of having to guess and estimate and constantly convert (i track on myfitnesspal). I love it!

 

20160402_105750

Breakfast: avocado, cherry tomatoes (squeeze of lime juice), scrambled eggs (4 egg whites, 1 whole egg), sweet potato, peppers, onions, mushrooms, balkan cheese, fresh grated parmesan. Yum!

 

 

Day 1 (Week 2!)

Dumbbell bench press 8(kg)x10 (reps), 9×12, 9×12

Incline bench press: bar (no extra weight added)x10, barx8

Decline bench press: (okay I still am not sure about the bench. I know that sounds stupid but I don’t know where the feet go haha. i forgot to google before i went. So, i just repeated incline bench press barx8, barx7

Cable pushdowns: 20×10, 20×10, 20×9

Overhead extensions: 8×8, 9.5×8

Crunches: 20, 15, 15

Extra stuff: calf raises 5×8, 5×10

abductor: 50×10 (3 times)

adductor: 55×10 (3 times)

cardio: 5 min spin bike, 8 min tae bo

I’m an impatient person. Even though it’s not realistic, I want to see results already. But, it occurred to me today that I already have results. I was able to increase weight today slightly, but most importantly look at how good I feel. I even feel a little paranoid about feeling so good 🙂 This is a great result!! Of course I’m not going to lose a ton of fat and get muscles immediately;  I’m rational enough to know that it’s too early to see a difference in my appearance. But, a difference in how I feel is a big thing. Also the change in my mentality is a big one too.

Here’s to a new week!

Love,

Bad-ass bitch

Energy!

I’ve noticed that my energy levels are improving. I struggle with fatigue. I think mainly because I don’t sleep well. I’m lucky if I get 5 hours and it’s always interrupted. I used to sleep like a rock but when they started me on hormone ‘therapy’ which put me into medical menopause I suddenly lost my ability to have deep and restful sleep. I’m no longer in menopause but my sleeping never returned to normal. I’ve tried every method and natural remedy in the book to get better sleep and nothing works. I do not want to go down the road of sleeping pills so it is what it is. Maybe this will improve. That’s yet to be seen.

But, I’ve got more energy throughout the day and in the morning I seem to come out of tired zombie mode faster. I’m not ready to bound out of bed and hit the gym just yet, but I’m feeling better in the mornings so that’s a step.

So, I’m not sure if this is due to the improvement in diet, or because I am eating at smaller intervals throughout the day (or a combination of both). Today I’m up out of bed and ready to go out and do something. Usually on Saturdays I’m so tired that I lay around in bed and sleep on and off. I know that’s not good, but i’m usually so exhausted by the end of the week that my body is grasping at whatever sleep I can get.

Generally I’m feeling quite well. The amount of refined sugar is almost nil. I’ve never had a problem cutting sugar and once I do cut it I don’t even crave sweets. Last weekend I had some friends over for dinner, so I bought us a bar of chocolate (Lindt dark chocolate with sea salt) but then we forgot to eat it! It’s been hanging around and I’ve treated myself to a sqaure here and there. I’ve found that one is enough whereas before I would just devour the whole bar in the course of a night. The fact that a bar of chocolate has been hanging around my apartment for a week is a good sign! Yesterday, I was in the supermarket and I passed the bakery (we have such good fresh bread and pastries here) but the smell of the sweet pastries actually turned me off. This is what usually happens. And if i were to eat something sugary I will feel terrible afterwards. So I just need to make sure I stick with it. My bowel habits have improved too (because of endometriosis on my bowel I have troubles here as well) and I’m feeling much better in that respect and not like my intestines are being assaulted. I’ve long suspected that refined sugar has exacerbated my problems here. (I need to record stuff like this because I have to keep track of my endo symptoms 🙂 )

Later I will do some cardio (HIIT) but will rest from the gym today.

So, I’m up, I’ll have breakfast and go out. It’s a nice, sunny day so I might take my nice camera out an get some photos of the trees in bloom. Spring, yey!

I hope your Spring is as lovely as ours 🙂

Love,

Bad-ass bitch

confused and overwhelmed about nutrition :(

I’m suddenly feeling overwhelmed and confused.

I’ve been reading a lot of articles about weight training and nutrition and there are contradictions all over the place even amongst articles on the same website.

From what I understood, it’s best to eat 6 small meals a day about 3 hours apart. I’ve been following that for the last 5 days or so and it’s working well. What I was really confused about is what ‘macros’ I need (amount in g of protein, fat and carbs needed a day). I found some calculators and according the first one I need:

1683 calories a day

protein 165g
fat 83g
carbs 62g

I’ve been able to get the protein and the carbs but 83g of fat doesn’t seem possible. I know it should be good fat like nuts, avocado, etc but how to get that much?

I went to a different calculator and got this result:

1642 calories

protein 187g
fat 63g
carbs 85g

Totally different results where the carbs and fat are concerned. I was feeling even more confused (from the beginning I haven’t felt like i’ve got a good handle on the nutrition requirements) so I posted on a forum asking for advice. Then I was told that you don’t need to eat 6 times a day (even though every body building programme on the website has this ‘method’ for nutrition), and when and what you eat after a workout doesn’t matter (even though i’ve seen posts and articles talking about that you should eat 30 mins after and it should be protein and carbs), and that I should just eat whenever I want as long as I reach my goals. I was told that I had been reading myths (in articles posted on the very site where i posted in the forum!) and that everything I said is wrong.

In both calculations the calories seem quite high. Before  my calorie goal was 1200 a day for weight loss.

I just don’t know what to do. There is so much contradictory information out there. This transformation is so important to me and I want to make sure I am doing it correctly from the very beginning. I suppose that’s how I am with everything.

I know how to eat a healthy diet to lose weight. But as I understand it if you’re weight training you need a different kind of nutrition plan in order to lose fat and gain muscle. I don’t have any problem  ‘eating clean’ as that’s what I’m mostly used to anyway. I just don’t know what amounts I need and when I need to eat because I’ve just been told that the info I had is wrong.

Other things that I’m confused about. I’ve read these things and then been told or read the opposite.
eat as soon as you wake up (I can’t because I take thyroid meds and need to wait 30 minutes)

do cardio first thing on an empty stomach

do cardio after breakfast

 

Grrr