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IT'S THE FINAL COUNTDOWN - My 35lb Cutting Journal

T

Tennisgal33

New member
Hello All,

Not really the Final Countdown...but more like the first big one of the Final countdown! lol I have an event deadline like many of us get and would like 15-20lbs off in 10 weeks. Is this possible? It used to be but for some reason my body doesn't agree these days. I have once before gained this much weight, but this is the heaviest I have been. My long term goal is possibly switch from marathon running (foot injury) to maybe 10K's but more interested in working toward bikini or figure comp. WAY DOWN THE ROAD! This is a 2014 spring goal.

I have decided to post what I've done up to this point, where I'm trying to go and what seems to be the road blocks. I figured if I post my food and training journal, I can get some feedback, suggestions on success and be accountable one step further via this lovely forum.

I log everything, so here's what has gone on so far:


Starting Weight: 163lbs - February 20 2013
Long Term Goal Weight: 124-128lbs (this was my weight 3 years ago, before injury)
10 WEEK Goal Weight: 135-138lbslbs
Current Weight: 155lbs
Female 5'4"
not sure of BF %
Currently - Hips: 37.5/Belly button Waist 31.5/Chest 37.25 (Rib cage 29.5)


Started (officially) on Feb. 20, 2013
Played with the CKD diet from Feb. 20 - March 31 (with 4 OFF days of slip ups)
Lost 11 inches, 8lbs

My average daily calories came to 1500 (however, they zigzagged) some days 950, other days 1650, etc. Macros stayed in proper range of 55-65%F 5-10%C (included fiber in %) and 30-35%P

Did well on it, refeed for 1 day just above maintenance calories
Got sick of food choices
Amazing energy until 3rd week, started to get tired.
My digestion was actually happy! A rare case for me :)
But started craving fruit/carbs
Sick of EGGS!!!

My training ended up being 4 day split
Chest and Back
Arms and Shoulders
Legs
Cardio
(often LISS cardio 30-40min after weights) Lifted close to 60 minutes/session
*sometimes extra cardio day
2 days OFF/Recovery

March 30 - April 2nd I seemed to skid, take time off. Less gym, ate at maintenance or slightly above 1 day.
- gained (on scale) 4lbs

April - OFF KETO/CKD and started low Carb cal/macro cycle

Why? Thinking I could try it and was really missing fruit, yogurt and other options for breakfast and dinner.

Weighed myself April 3rd to begin new cycle on low carb - Scale said up to 160lbs WTF?

Shake it off, shake it off!!

April 3-9

Wednesday

1304 cals
76g F 45gC 21gNet 108gP 22gFiber

Thursday

1471
103gF 21gC 14gN 110gP 6gFiber

Friday

1598 cals
100gF 53gC 27gN 119gP 26g Fiber

Saturday

1455 cals

93g F 40gC 19gN 127gP 21g Fiber

Sunday

1269 cals
80g Fat 38gC 17gN 92g P 9g Fiber

Monday

1092 cals (not feeling well)
64gF 45gC 26gN 81gP 19g Fiber

Tuesday

1044 cals (again, not feeling well)
86gF 33gC 16gN 29gP* 16g Fiber

385 min. in the gym, 5 days
2 Weight lifting days heavy, 1 circuit Full body
210 min. cardio total for week
8871 cal deficit
Lost -6lbs (so the bloat that I just put on from eating at maintenance for 4-5 days) basically back to same weight loss as back in March

lost 1.5 inches (overall, a few different locations)

Bottom line is that my initial scale weight loss of 8lbs happened in the first two weeks, then yo-yoed mid March to present time.

I will post the next week where my cals increased. I know I haven't put specific food down. I eat "clean" meaning, the typical check list of what we are to eat, and I try very hard to stay gluten free as my digestion and body doesn't respond well to it anyway.
 
Hey All!

So I've been off the grid - but only from not posting. I've been reading/researching and trying to re-jig my training schedule/food journal to start a new 9 week plan.

PSizzle - you are the bomb! I had already read some of your posts prior to starting posting on this site - but have since been reading your Pre contest shred log like a novel! lol Amazing information and you are on fire...I'm still reading. That is amazing success! I can see after reviewing your training where I have slipped up. That being said...I still think as a newbie my gains should have shown a little more of a cut in 2 months.

I notice your diet is close to the exact food every day. I don't do this. I wonder if that is an issue? I track my macros to a T, but I can see how your method (and some others I see) keeps you on point. I also know that I had more cheat or frustration days and said f* it. So that could have slowed results. but it wasn't crazy binges. It was maintenance/slightly above to supposidely help metabolism. On CKD I found after the 4th week getting down eggs in the morning was very difficult!! lol Any thoughts on mixing it up a little, but staying within macros? ie: whey shake/egg whites, blueberries/oatmeal and next day 2 egg, plus whites, 1tsp coconut oil and oatmeal?

I will post my plan to start Monday, April 29/13 in new window.
 
Over-training/Thyroid issues (?) and the beginning of the slide....

Further update on hypothyroid issues. I have done more reading and wow - so many symptoms outside of the scale not moving with hard work. This is very interesting. I'm going to a doc tomorrow but God knows the length that it will take to get those kind of answers. It's pretty interesting but my last 1/2 marathon I was training crazy - while trying to keep muscle and lifting (this is back in 2010) A typical day was: 4-6 mile run to tennis courts, 2 hrs of tennis singles; next day 45-60 min. weight circuit (going hard) followed by 15-20min. HIIT and another 10-30 LISS. next day, long runs 8-10miles, later weight lifting. I was eating between 1100-1600 avg. Never gained weight, started losing appetite. After marathon still could train but was burned out, certainly over training, foot injury kicked in, less to eventual no running...walking was difficult! Weight gain of 40lbs in 5 months. Diet didn't change until the last 20lbs because I was so frustrated and didn't know what was happening I threw in the towel. To sum it up, I must have messed up my metabolism. Since 2011 and the 40lbs weight gain I could get down 10-15lbs with very restricted eating, training, but it jumped back on fast if I ate "Normal" or at maintenance. WTF?

I read so much info on people saying "girl you're eating far too large a deficit." So I upped my cals closer to 1700-1800, depending on training day. No weight changes on scale. No physical changes in mirror. Went to the CKD, 1500avg cals. Some loss. Shape changing v e r y s l o w w w l y.

I contemplated posting more background info on what I was doing in training/diet from the start of this phase back on Feb 20/13 but realized this may be unnecessary and just post from here on. Stick to the present and any critique or suggestions would be very welcome.
 
9 Week Cutting Cycle

153lbs 5'4" (yes, down 2lbs!! Then was up weight today to 156. TOM...)

Diet:

Calories at 1300-1500/day
These two weeks - carbs: breakfast and around workouts
I will post the breakdown
No cheat meals

Week 1&2

WORKOUT #1 Full Body Circuit + 30-45 min. LISS X2/week
Upper/Lower Circuit + 20 min. HIIT/Intervals +15min. LISS X2/week
LISS 60-90 min. X2/week

*lifting for burn/tone, keeping weights lighter than previous heavy lifting last 2 months in rev. pyramid
goal is fat loss.
8-12 exercises for full body 12-15 reps x3sets
4-6 exercises for upper/lower split 12-15 reps x 3sets
1 day rest

Adding in:

WORKOUT #2 RushFit or Insanity or Brazilian Butt or Plyo work X3/week

Here we go!
 
Wait...so are you doing more than one workout per day? The weights with cardio AND insanity?
 
Ya...Insanity may not happen as I've started the program last year and its actually insane! lol but a second cardio/plyo or boxing would be 3 times a week. Along with the cutting I'd like to work on my endurance again. Fitness-wise, I've got most of my game back the past 2-3 months and ready to punch it up. I have added a second cardio a few times over the past few months. Bad? Because the scale is stuck. Im at a loss. I will post my workout shortly and diet.
 
If you overtrain and/or under eat, its counterproductive. Doing fasted morning cardio a few times a week is one thing but doing weights AND an intense program like insanity is a little much
 
I hear ya! OK. And after tonight's training - which felt awesome going back to more of a circuit weight training approach - I felt the burn and am thinking chill girl. My 'extra cardio' is not going to be as intense right now. I'm not bothering with the Insanity...yet.

More or less doing this to keep myself accountable, but if anyone is following or curious, in the same boat, here's today's log. Due to insomnia and flex on work schedule, I missed a meal this am.

1:00 - 1/2 cup frozen blueberries
1/2 banana (3 inches)
2 tbsp dry oats
1 tbsp hemp seed
1 scoop whey
coffee (3 cups) 2 tbsp half and half *probably should drop this

3:00 - LISS walk/run (mostly power walk outdoor, the odd :30 sec jog - garmin monitor)
60 min. 4.15miles

4:00 - Post workout lunch
1/2 can (65g) tuna in water
1 oz avocado
Sipping on xtend

7:00 2 cups spinach, some cucumber salad, 1tbsp sprinkled slivered almonds with .5 tsp splenda
1 tbsp light mayo with white balsamic vin
1.5 oz shrimp
4 oz flank steak
3 oz white potato *not something I usually allow myself
1tbsp light sour cream

TRAINING

30 min. LISS biking at 12-14mph 6.3miles (had to start cause "people" were hogging the machines, and I use that term "people" loosely!

Lat pull downs 12x40lbs 15x40lbs 20x40lbs
Dips 12xme 15xme 15xme
single cable reverse press 12x10lbs 15x10lbs 20x10lbs
*super set with 45-60 sec rest after set

Reverse bent over DB flies 15x8lbs 15x8lbs 20x8lbs
Tri cable press down 15x30lbs 15x30lbs 30x25lbs
Tri reverse press down 15x30lbs 15x30lbs 20x25lbs

seated row 12x50lbs 15x40lbs 10/10x40/30lbs (drop set)
straight arm press down 12x30lbs 15x25lbs 10x25lbs 15x30lbs

leaning lat raise 15x5lbs 10/5x7lbs/5lbs 15x5lbs
front raise 15x5lbs 15x5lbs 15x5lbs

10:30 - post whey shake

*2 tbsp psyllium and my usual vitamins and CLA supp

water is 10 - 8oz glasses of water
Cals 1019 *a little under unintentionally
32g F 77gC 56gN Carbs 108gP


I'm not training for anything at the moment, just trying to cut the BF% down and continue to work on my endurance.
 
Diet will do more than you think...I say this a lot but it needs to be repeated: I lost almost 30lbs in six weeks with a strict diet and consistent training regimen...but had the diet not been on point like it was the training wouldn't have done that on it's own. Diet first then training. I don't even feel bad on my off days because I know my diet is on point.
 
How's the diet look? This is pretty consistent with how I've been eating since adding carbs. Most coming from veggies and fruit. And daily cals shift with another whey shake and small meal to 1500-1600 cals/day. Your loss was amazing! I'm only 5'4" and have been informed this can slow things down cause I'm shorter?? Don't know if I buy that!

Lowered my splenda use big time. Wonder if it should be cut. Also the cream. Got used to it on Keto.
 
OK, Tuesday Day 2 check in:

Be kind. I will absolutely welcome feedback, good or bad...I'm being totally honest with this log so my injury and a few unresolved ailments will come up. My road to perfecting this is simply that...a road, but I'm on it.

Sleep: 5hrs (typical)

10:30 - 2 tbsp dry steel cut oats
.25 cup blueberries frozen
1 cup strawberries
1/2 cup cottage cheese 1%
2 cups coffee, 2 tbsp 1/2 and 1/2 *ill stomach right after ??

GYM - 26 minutes LISS Cycling @ 11-13mph, 5.10 miles
28 min. walking @ 3.3-3.5, varied incline 1.5 miles (toe/foot pain started. Awesome!)

* sipped on xtend

1:30 65g tuna in water
1 oz avocado
2 oz shrimp, cold
2 tbsp psyllium

4:15 3 oz lean ground beef homemade patty
.5 oz swiss light cheese
4 pieces romain lettuce, tomato slices acting as the bun

7:00 1 scoop whey
1/2 cup frozen blueberries *fruit at night is bad, I know
1/2 med. banana
2 tbsp hemp, 2 tbsp dry reg. oatmeal

Short and sweet today. Foot/toe injury flared maybe from the 4 miles yesterday. It doesn't even like walking - sometimes walking is harder than running. WTF!!! Other days I can go like a bull!

Having serious gut/digestion issues the past few days again - but a regular issue for me and don't know why, so to eat was force feeding. Obviously will get those cals up a little more. FYI, have not been eating this low in cals...this is new the past two days.

Cranky about my foot, cranky about my tummy BUT I shall carry forward cause I can't be stopped :)
 
GOOD Luck with youur seems liek your headed on the rite track, I too am starting to lose weight i want to drop about 19 kgs or so. So i kno how hard it can be!
 
Day 3...

6.5 hrs of sleep WOW!

11:15 Breakfast

.75 cups frozen blueberries
1/2 medium banana frozen
2 tbsp dry oats
1.5 tbsp hemp seed
.75 cup unsweetened almond milk
1 scoop whey

1:30

Mexican scrambled wrap
2 eggs
1/2 tsp butter
1 whole wheat (weight watchers) tortilla
2 tbsp salsa
.5 oz avocado
2 tbsp psyllium

2:45
large take out coffee with cream and splenda...damn it!!

WORKOUT - LEGS (*not heavy, circuit burn)

Squats (wide) machine guided 20lbs x20 20lbs x25 20lbs x30
Leg press 50lbs x20 50lbs x25 50lbs x25
Leg extensions 20lbs x20 20lbs x25 20lbs x30
Hams (machine) 40/30lbsx10/10 40/30x10/15 30lbsx30
standing calf/shift position 20lbs x20 20lbsx25 10lbsx30
Single leg extension(Side) --x10 --x10 --x10

Spider kicks (red band) band x20 band x25
Plie squat on bosu 30 (which was fatigue)

20 min. on Elliptical, hard high/high resistance for final burn

5:00

Post whey shake and water

7:15
4 drumsticks (meat only)
1 tbsp olive oil (marinated over night with hot sauce)
2 cups salad greens, some tomato, cucumber
1.5 tsp mayo mixed with white balsamic vin

Maybe Yoga tonight to stretch these legs. Not sure...went to gym not feeling it, left the gym pumped! Feel like I could go again tonight but won't. lol

Cals: 1448
69g F 81g C 57 Net carbs 128g P

upped my cals, not sure if my fat/carb ratio is so good. Reads OK from Net. Feel dinner was kinda keto and shouldn't have had the earlier carbs. Honestly feel I get more energy (normally) from the protein/fat verses fruit/carb.
 
Welcome to EF! Great you started a log! :)

Is your primary goal fat loss at this point?

I have a couple of thoughts for you. I do think you are not eating enough for the amount of training you are doing currently and you have likely done some metabolic damage over the last few years. It can take a few months or longer to really get that turned around and the biggest thing is consistency. So like you are experiencing, your body may not respond right away.

I'll be honest and tell you I'm not a low carb advocate, unless it's in a contest prep diet. I don't think carbs are the enemy and it's more about carb timing then restriction. That being said, if it works for you, I'd just try to continue to increase your calories up to at least 1700/ day. I'd also limit the refeed days to once every 10-14 days, unless you're at a lower bf. Or...just do one cheat meal a week instead.
 
caligirl85 said:
Welcome to EF! Great you started a log! :)

Is your primary goal fat loss at this point?

I have a couple of thoughts for you. I do think you are not eating enough for the amount of training you are doing currently and you have likely done some metabolic damage over the last few years. It can take a few months or longer to really get that turned around and the biggest thing is consistency. So like you are experiencing, your body may not respond right away.

I'll be honest and tell you I'm not a low carb advocate, unless it's in a contest prep diet. I don't think carbs are the enemy and it's more about carb timing then restriction. That being said, if it works for you, I'd just try to continue to increase your calories up to at least 1700/ day. I'd also limit the refeed days to once every 10-14 days, unless you're at a lower bf. Or...just do one cheat meal a week instead.
Click to expand...

Thanks!! I bet this is true about my metabolism. I don't sleep much either and wonder if cortisol levels/stress playing an extra part in not letting the weight go. I have noticed a pattern in my logs in Jan/Feb/Mar. I go hard 2-3 weeks, then give into 'free' days higher in carbs for 3 days to a week around TOM and my energy slacks at gym. Funny thing is 'free days' are probably at maintenance, the odd over. Could this be messing me up? (probably an obvious answer) This is why I'm logging on here. Peer pressure! lol

I am low carb right now but NOT Keto. So not doing the re-feed thing. Thanks for backing up not needing it once a week. I will probably do 1 carb focused meal a week (cheat meal). More controlled.

No, I'm not a lower body fat. I'm hour glass and can kick it at even -15-20lbs lower, but...I feel husky right now. I see the muscle forming again in my shoulders and tri's when I flex, but there is soooooo much fat IMO. I see dimples on my freakin' triceps. Nasty. Arms are 12 inches and that certainly ain't all muscle!! I'm waiting for this miraculous WHOOSH I hear about.

1700...yikes...but I can understand this. I did more protein/higher fat today and I'm at 800 cals and I'm stuffed. Could I turn to a bowl of cornflakes and almond milk? Yes, but I feel I undo hard work eating carbs in PM. Could I do another chicken breast or piece of baked salmon. Nope!

Thanks for your encouragement and for saying hi! Very much appreciated. Feel free to jump in anytime! :)
 
I agree w Cali completely. You don't need a drastic no carb diet, notice people who try fad diets, they are all double their weight from when they started!

It's a lifestyle change not a diet
 
Thanks ladies, totally agree and it has been until I hit the skids back in September. Always trial and error.

If I haven't gotten enough calories on a given day am I ahead of the game to eat a later meal, even if carbs with protein at say 11pm, in bed by 2-3am, up at 10am. Any thoughts? I work late many nights. I usually have my last shake around 9/10pm.

Any thoughts on calorie deficit during the entire week, verses daily? As said, I'm seeing a pattern of 1000, 1100, 1500, 1700, 1200, 1400 extremes during some weeks. (not all) This is probably confusing my body. I'm just trying to nail it down as to where I'm f*ing up. That being said, eating at 1600-1800 religiously in January the scale didn't move.

I know it takes time...but still finding n 8-10lb loss over 12 weeks S L O W. If I was closer to goal weight, makes sense, but I'm not.
 
Log Day 4

11:15
1 cup blueberries
1/2 cup cottage cheese
4 cups coffee
2 tbsp 1/2 and 1/2 (This is gone tomorrow to see if it helps.)

2:00 (pre-workout)
Lg coffee with 1/2 and 1/2

3:15
xtend

WORKOUT

20 min. HIIT BIKING SPRINTS 6.4m :30sec and 2:00 recovery
30 min. LISS Biking @ 10-12mph
10 min. Rowing, LISS

6:00
cauliflower mash 6oz
with 1 tsp butter
3 oz salmon baked
.5 oz avocado, 1/2 cup tomatoes, 1/4 green peppers, 3 large olives, sliced, 1 tsp OO

9:00
1 scoop whey
2 tbsp light choc. jello mix
ice and 1 cup unsweetened almond milk

10 - 8oz cups water (want to increase this if my bladder will allow)

11:30 (scheduled)

1 scoop whey and water

1113 cals
53g F 68gC 56g Net 92gP
 
Tennisgal33 said:
Thanks ladies, totally agree and it has been until I hit the skids back in September. Always trial and error.

If I haven't gotten enough calories on a given day am I ahead of the game to eat a later meal, even if carbs with protein at say 11pm, in bed by 2-3am, up at 10am. Any thoughts? I work late many nights. I usually have my last shake around 9/10pm.

Any thoughts on calorie deficit during the entire week, verses daily? As said, I'm seeing a pattern of 1000, 1100, 1500, 1700, 1200, 1400 extremes during some weeks. (not all) This is probably confusing my body. I'm just trying to nail it down as to where I'm f*ing up. That being said, eating at 1600-1800 religiously in January the scale didn't move.

I know it takes time...but still finding n 8-10lb loss over 12 weeks S L O W. If I was closer to goal weight, makes sense, but I'm not.
Click to expand...

Honestly, what you are describing dating back to your weight gain in 2010 is a lot like so many women who overtrain/ undereat for a contest and then completely lose it and gain weight back and then go up and down trying to get it off with little to no success.

1700 is the minimum I'd have you eating if I was working with you BUT...I think you have to build up to that. When you said you were eating 1600-1800 religiously in January, how long? It will take your body at least 2-3 weeks to adjust and I would suggest that you haven't been consistent for the time it's going to take you to fix your problem and get your body going again. Even the going "off" the diet and eating at maintenance for a few days will mess you up because you've been under eating for so long. And if it's dirty calories, it'll just store itself as fat.

My best advice to you is to hit 1500 min for a period of at least 3-4 weeks. Those binge periods come because you aren't getting enough overall nourishment. If you can hit 1500 for a couple of weeks, I'd start up'ing your cals by even 100 a week and see what happens. I don't think any woman should be taking in under 80 gs carbs, unless you're hitting the stage. However, again...just my opinions.

I know eating more goes against anything and everything you believe but once you get your body working for you instead of against you, you'll be surprised what the proper nutrition will do. I have been where you are now and it's very challenging to fix things and takes time. It's hard to have patience when you just want results. I've said this before on here but my first prep I started at 2350 cals/ day and ate till I was heaving. I never got below 1400 cals and that was towards the end of the prep. I lost almost 50 lbs in 23 weeks. We seriously underestimate how much we can eat and still see results.

You can also check out Biolayne | Official Website of Layne Norton and watch his latest blog on metabolic damage. Layne is one of my mentors and very well versed in this stuff.

PS most nutrition folks will say it's the overall intake in a 24 hour period vs the week that you should focus on.
 
caligirl85 said:
Honestly, what you are describing dating back to your weight gain in 2010 is a lot like so many women who overtrain/ undereat for a contest and then completely lose it and gain weight back and then go up and down trying to get it off with little to no success.

1700 is the minimum I'd have you eating if I was working with you BUT...I think you have to build up to that. When you said you were eating 1600-1800 religiously in January, how long? It will take your body at least 2-3 weeks to adjust and I would suggest that you haven't been consistent for the time it's going to take you to fix your problem and get your body going again. Even the going "off" the diet and eating at maintenance for a few days will mess you up because you've been under eating for so long. And if it's dirty calories, it'll just store itself as fat.

My best advice to you is to hit 1500 min for a period of at least 3-4 weeks. Those binge periods come because you aren't getting enough overall nourishment. If you can hit 1500 for a couple of weeks, I'd start up'ing your cals by even 100 a week and see what happens. I don't think any woman should be taking in under 80 gs carbs, unless you're hitting the stage. However, again...just my opinions.

I know eating more goes against anything and everything you believe but once you get your body working for you instead of against you, you'll be surprised what the proper nutrition will do. I have been where you are now and it's very challenging to fix things and takes time. It's hard to have patience when you just want results. I've said this before on here but my first prep I started at 2350 cals/ day and ate till I was heaving. I never got below 1400 cals and that was towards the end of the prep. I lost almost 50 lbs in 23 weeks. We seriously underestimate how much we can eat and still see results.

You can also check out Layne Norton[/url] and watch his latest blog on metabolic damage. Layne is one of my mentors and very well versed in this stuff.

PS most nutrition folks will say it's the overall intake in a 24 hour period vs the week that you should focus on.
Click to expand...

Thanks Caligirl! I really appreciate this. Everything you say makes total sense. Pre-2010 I absolutely went through a period of overtrain under eat. Absolutely! So I'm probably still playing catch up.

Two questions: when you say add 100 calories a week slowly (after staying at 1500 cals for a few weeks) do you mean daily, or 100 cals in total for the week?

If my day looks like this: up at 11:00am Bed by 2am, I have often stopped eating by 9pm thinking night eating was bad. If I eat up to 11pm to meet calories is this OK? Or should I get them in earlier and still stop eating by 9/10? Just curious. (This work schedule changes in about 6 weeks back to a 7am-12am work day)

Not sure if there is a 'prettier' macro breakdown through the day you'd suggest - but I don't want you to spoon feed me the answers either. No pun intended. Thanks again :)

PS - have read Layne Norton which is why I was worried I've done perm. damage to my metabolism/thyroid and can't turn back...will re-read and also just as a back up have thyroid blood work results coming back next week.
 
This is a quick shout-out thanks in general to the ladies who have spoken up and helped out. Much appreciated. It's funny how I know at one time I was 'cut', toned and content with a number on a scale, quite athletic. But now thinking that near the end of my last race, I got there is a not so healthy way with the over training, under eating scenario.

I may be falling into that again and am working to correct it. Big difference is I was 122-126lbs then, around 14%BF and dropping weight like crazy verses now at 153 and finding what worked no longer seems to be. I read so much about 12-16 week transformations, and knew I was in for a lot of work having gained 35lbs over 2 years, losing a bit, then putting it on fast. 25lbs in 5 months like I said this past Aug-Dec. I had fallen, but thought 21 weeks was a good time frame to at least lose a good amount of fat before heading into some serious muscle gains. And now here I am falling into a very typical pattern of having an event 8 weeks away and panicking about the scale not moving. I am absolutely in this for the long run, injury free, back and better than the strength and endurance I had. BUT of course this event coming up is in my face as a goal I initially had set seems to be slipping away.

Not giving up. Still working out the kinks...weigh in, photos and updated measurements scheduled for May 13th. Stay tuned.
 
Friday, Day 5 - Scheduled Carb-up Day

11:00am
1 grapefruit

12:00am
1/2 cup greek yogurt, low sugar, low fat
1/2 cup frozen blueberries, 4 strawberries
1/4 cup nature path granola

2:00
3.5oz salmon
1.5 tbsp relish
1 cup homemade chicken soup with 1/4 cup barley in it (cooked), 1 oz chicken

6:00
1 oz lean ground beef, drained meatballs (with 1 egg in whole recipe)
4oz of catelli healthy whole grain spaghetti (MMMMmmmmm!!!)
3/4 cup classico tomato sauce
.5 tsp olive oil/balsamic mix
1 oz multigrain bread loaf
6oz white dry wine

9:00
1 oz whole grain loaf
14 realfruit gummies **

1811 cals *this is probably much closer to what I should be eating?? Eventually ??
33g F 242gC 212gNet Carbs 80g P


No Gym today. Was feeling fatigued and listened to my bod. Not sure if high carb and off gym day is a bad combo?
Ironically on this day vs a lower carb/cal day I was so hungry 30 minutes after every time I ate. Could have had a helluva lot more spaghetti and sauce, truth be told.
 
Sat. Day 6

11:45
2 tbsp steel cut oats
1/2 cup cottage cheese
1/2 cup blueberries, 2 tsp agave *

12:30
LISS - walking - 38 min. brisk, outdoors - 2.25miles

1:30
whey shake

3:30
lg take out coffee with 1/2 and 1/2 and splenda *(habit that hasn't fully been kicked from KETO)

6:00
Beet soup (made from pork/beef broth, fat removed after cooling, very lean meat)
1 cup cooked beets, 1/2 cup cooked cabbage, 2 cups stock
3tbsp light sour cream
2oz beef/pork meat
2tbsp cooked navy beans
1 oz whole grain bread
1tsp butter

coffee - 2 tbsp 1/2 and1/2 before gym

7:45 -- TRAINING

Full Body Circuit
military press 10x15lbs 12x12lbs 12x12lbs
front row 10x15lbs 12x12lbs 12x12lbs
bosu kick/lunge 12xme 12xme 12xme
Curtsy lunge 12x20lbs 12x20lbs 12x20lbs (10lbsx2 dumbells)
donkey cablekick 20x20lbs 20x20lbs 20x25lbs
strgt arm push dwn 12x40lbs 12x40lbs 12x40lbs
Reverse lat 12x40lbs 12x40lbs 12x40lbs
lat (behind head) 12x30lbs 15x30lbs 15x30lbs
bent over row 12x12lbs 12x12lbs 12x12lbs (12lb dumbells, not singles)
tri pushdown 12x30lbs 12x30lbs 12x30lbs
tri reverse push d 12x30lbs 12x30lbs 12x30lbs
Bench press flat 12x12lbs 12x12lbs 12x12lbs
Leg press 30x25lbs 30x25lbs 30x25lbs
calf raises 20x20lbs 20x20lbs 20x20lbs

once through, rest 2min. go again. (2nd and 3rd round, had to do a :30 sec breather a few times between exercises)

side leaning lat raises 15x5lbs
front raises 15x5lbs
back extensions 10xme (2 sets)

*sipping on xtend through workout

9:30
whey and water

11:00
1/2 bag (130cals, 24gC) light popcorn

10-12 - 8oz glasses of water

1282 cals
42g F 122gC 104g Net C 104g P

Macros feel crazy strange trying to do the No/LOW/HIGH Carb cycle...
 
Tennisgal33 said:
Thanks Caligirl! I really appreciate this. Everything you say makes total sense. Pre-2010 I absolutely went through a period of overtrain under eat. Absolutely! So I'm probably still playing catch up.

Two questions: when you say add 100 calories a week slowly (after staying at 1500 cals for a few weeks) do you mean daily, or 100 cals in total for the week?

If my day looks like this: up at 11:00am Bed by 2am, I have often stopped eating by 9pm thinking night eating was bad. If I eat up to 11pm to meet calories is this OK? Or should I get them in earlier and still stop eating by 9/10? Just curious. (This work schedule changes in about 6 weeks back to a 7am-12am work day)

Not sure if there is a 'prettier' macro breakdown through the day you'd suggest - but I don't want you to spoon feed me the answers either. No pun intended. Thanks again :)

PS - have read Layne Norton which is why I was worried I've done perm. damage to my metabolism/thyroid and can't turn back...will re-read and also just as a back up have thyroid blood work results coming back next week.
Click to expand...

Just a quick note but I'll write more later and answer all the questions. Layne has a new blog from just the last couple of week on metabolic damage and it was pretty eye opening for me. Another one who writes a lot on metabolic damage is Scott Abel and I like most of his stuff but read him more with the "critical thinking". I've gone through exactly what you're struggling with and am still trying to fix it!!! It's sooo frustrating! I'm starting a new log later today so we can muddle through together! :)
 
Day 7

10:45
2 cups coffee
1 tbsp half and half

12:00
2 cups coffee
1 tbsp half and half
3 pieces very crispy and drained bacon
2 small eggs, .33 cups egg white scramble
1/2 tsp butter
.5 oz (just a taste) of sweet potato
1/2 orange in slices

Workout

Cycling - 15.5 miles -- 1hr 15 min. -- mostly LISS (a few harder sprints and hills) outdoors

5:00
whey shake and water

Workout

Abs - 15 min planks, crunches, etc. stretching and 70 squats, no weight

6:30
whey
1/4 cup mangos
2 tbsp orange juice
1/2 small banana

8:00
2 taco shells (old el paso)
2 oz flank steak
1 tbsp taco seasoning
1/2 cup pinto beans (homemade, mashed)
1/4 cup corn
homemade guacamole - (2 oz avocado with onion)
.5 oz cheddar
tomatoes, lettuce filler
3 tbsp light sour cream
6 oz wine (Cinco de Mayo...)

1523 cals
49g F 114g C 95g net C 118gP 24g F
 
Week 1 of 9 down! (of the new plan.)

I see a change, my reflection and shape looks different no doubt. Scale not moving, except up a few lbs UP!!!! actually. But there is a reason for that most likely, so I'm not going out of my mind over it...hence measurements and weight taken next Monday not tomorrow.

I feel good, I feel so much stronger. My bike ride was nothing and could have gone another 10m I think. So my strength and endurance have improved like crazy in the past 4 months. Maybe my scale is broken! lol I wish.

Plan for next week is probably pull back the weights and go cardio queen. Seriously. Is it possible I'm just putting on this much muscle???? I do gain fat/muscle quickly...

My food could be cleaner, twice I have had a glass of wine this week - however - I know many who train with this, I have in the past with more alcohol and had actual benefits from it.

Working on the upping cals to 1500 every day.

My cals mostly come in the later end of the day. I'm somewhat doing an IF I noticed, and I hear such amazing results of people who do this, yet me, not so much.

And so those are the thoughts inside my mind at this time. Keep pushing forward. :)
 
Always put more into measurements & the mirror than the scale girl.

And...check your emails lol
 
So...was sick the past few days, starting to turn it around, but obviously a bit off my game. Shall post tomorrow my log tomorrow.
 
She's back! So feeling better. Monday (Week 2, Day 9) was a semi-write off. I'm guestimating around 1500-1700 cals when I was eating because it was a pb (healthy pb) and honey sandwich when I got my appetite, some soda crackers, some home made veggie soup, 1/2 cup (oops) of dried unsweetened coconut, greek yogurt and fruit, etc. Kinda like a day of snacking with no structure while in bed with stomach pain.

Get my thyroid blood work back tomorrow. Spoke with a trainer who I respect who gave me some free advice today based on my extreme frustration. She looked at my logs and actually said my schedule and what I was doing with macros, etc. looked better then some of her clients that were training for competition and personal training certification. Funny and not. One pressing concern (with the stop of the scale loss for now over 7 weeks) is the no sleep factor. I get 2-6 hours a night, not sound sleep. This is an on going concern I continue to try to fix. I knew sleep/cortisol, etc. play a major role but perhaps more than I knew. Looking into it further.
 
Monday was day 8...typo above.

TUESDAY - DAY 9

11:45
1 orange
1/2 small banana
1/4 cup almond unsweetened milk

2:00
1 cup frozen berries
2 tbsp oatmeal
1 tbsp hemp seed
1/2 cup egg white
splenda

4:30
2 tbsp psyllium
8 strawberries
whey
2 cups spinach
1 tsp flax oil

*started to have the stomach pain again. Not hungry. :(

8:00
1/2 cup cooked cabbage
1/2 tsp butter

11:00
1/4 cup tuna
1/2 tbsp mayo
1/2 piece celery, 1/2 tbsp light cream cheese and 4 raisins


WINDY BIKING OUTDOOR -- 11.70m 65 min. (mostly liss, except for against wind for a good 25 minutes)

12 glasses water (8 oz/serving)

793 cals
23g F 89gC 64g Net 61gP
 
Wednesday - Day 10

12:00
4 cups coffee
3 tbsp half and half

1:00
scoop of whey
8 strawberries
1/4 almond milk
psyllium 2 tbsp

2:15
small coffee with half and half (take out coffee)

GYM

Hills/some jog/mostly walk - treadmill - 90 minutes - 5 miles (testing foot and new taping method)

4:15
whey
1/2 cup blueberries
1/2 banana (small)
1 cup almond milk unsweetened
1/2 cup cooked beets in beef (lean) broth

6:15
3 oz chicken breast
2 oz dark meat
2 tbsp cranberries, ocean spray
6oz cauliflower mash, 1/2 tsp butter
6 oz wine

GYM #2
ELLIPTICAL - LISS - varied resistance level 8-15 60 minutes
12:00
4 crackers

*AND A NIGHT OF INSOMNIA - UP RIGHT THROUGH UNTil TOMORROW. :(

1205 cals

30gF 101gC 78g NET 100gP

12-14 glasses of water
 
Thurs - Day 11

6:00 am (still up)

3 cups coffee, 1/2 cup almond milk

12:30
blueberry, whey, banana, dry oatmeal and hemp shake (with almond milk) my usual)


GYM

Circuit - full body

2 sets, same body part 12-15 reps super set
12 exercises, medium weight (50 minutes) Not totally out of breath - being careful due to no sleep

7 min. 10-15 sec sprints, then walk and recover. Just .5 miles

4:30
whey
xtend

5:00
take out coffee with cream (medium)

7:15
2 oz chicken
6 oz cauliflower mash 1/2 tsp butter
1 tbsp ocean spray cran
1/2 cup cooked beets, broth, 3 tbsp cooked navy beans

* maybe another shake tonight

823 cals
21g F 80gC 66gN 82gP

Stay with me here...read up on VLCD for short periods to speed up a plateau. I know I know...frustrated and felt better the past two days as such.
 
You doing/feeling ok with that calorie intake? That's like...my weekly cheat meal lol
 
psizzle_8 said:
You doing/feeling ok with that calorie intake? That's like...my weekly cheat meal lol
Click to expand...

Ya feeling really good, thanks for asking! I don't want to jinx it but my cals were somewhat around this on KETO that first month and I felt great and got results. That being said...as an experiment, if I find out I lose on this but not on 'normal' range cals...wtf? Been reading so much around thyroid and adrenal gland stuff and low appetite is common side effect. Don't get me wrong, I have my days where I want more, but maybe the 7-10 day cheat day on a VLCD could work.

This is not a lifestyle at this cal range, obviously.
 
Have you had all your various levels tested? Sorry in advance if you've already answered this
 
It's not uncommon for sleep to go on VLCD!! Most competitors start to struggle with sleep a few weeks out from the stage. It's your body sending you a message...I promise you! That's what happens on messed up diets, low cals for extended periods of time. I "get it" in what you're doing but the scale will jump again when you eat more. It's a never ending cycle. Hopefully, it'll give you what you need. Good luck!
 
Yeah...it might bring quick results but you'll gain what you lost and then some
 
Hey ladies, thanks for the feedback. I do hear you. And thanks for being supportive even though I know you want to reach out and slap me through the computer! lol Insomnia for over 5 years, had a few OK months in there where it was regular sleep with a sleep aid, but I don't like meds/pills, so stopped. I may try one again though.

Caligirl, I didn't quite understand: "It's not uncommon for sleep to go on VLCD!! " Did you mean with the low cal/training, you have trouble sleeping? Yes...I know. However, I've had trouble sleeping when eating more, not dieting, not worrying about training/weight loss/gain. I just suck at sleeping. Working on it more aggressively now. Shift work-like hours hasn't helped over the years. I know (or trust) the scale will jump back. I have a pressure situation about my 'image' in a few months, so that's why I'm trying this method. I don't like it from a 'health' perspective, but it is what it is right now. From there I will slowly increase cals and know some weight will come back, but work on that balancing act.

Psizzle. Yes, just got my results back today. They missed a few tests they still need to check. I am working with a moron for a doctor since moving across the country but have just found a metabolic specialist and another doc who practices alternative medicine. The T4 and T3 are "something to be concerned about", is what I was told. I've also been told I need to do swab saliva tests for my cortisol levels. At the beginning of the 'weight gain' after a great deal of extreme life stress followed by the marathon I was told by the doctor I'd been seeing for years that adrenal fatigue was quite likely and/or maybe my hypo was back or not totally fixed.

Just curious since I have never competed. It is a possible goal of mine wayyyyy down the road once I get this medical related stuff figured out, but is it common for people competing to be really stressing out their bodies too? Thinking pre-contest shredding, etc. It's such a cycle of extremes (from some of the info I've read) and then some people just eating protein, veggies and a bit of fat for 6 weeks out, working out 3 times a day plus posing... then cutting out salt, then cutting/lowering water, etc. It sounds really challenging, obviously...but also a real strain on the body. Or is this just how some do it, and there are other methods? Just curious. :)

So the low cal thing is not going to help the adrenal issues. It will just add more stress, but I take a crap load of vitamins and I'm trying to stick in the 1000-1200 cal range.
 
Friday - Day 12

10:30

1/2 banana
1 small orange
1/4 cup pure OJ
whey
almond milk 1 cup
4 cups coffee
3 tbsp half and half (that coffee habit isn't gone yet!)

WORKOUT

75 min. JOG/WALK 20 min. walk LISS 20 min. HIIT/Interval 1/4 mile @5.0-5.3, 1/4 mile @3.5 35 min. LISS 3.5 4.5miles

2:30
whey and water

3:00
take out coffee - large with half and half

7:15
low carb (no noodle) veggie lasagne home made - 1 slice (I know macro breakdown from recipe)
romaine, tomato, cucumber, 6 kalamato olives, 2 tsp olive oil, 20g light feta

10:00 - POWER YOGA - 30min.

10:30
phyto veggie mix and water

14 glasses of water

1125 cals
55gF 61gC 50gN 92gP
 
Tennisgal33 said:
Just curious since I have never competed. It is a possible goal of mine wayyyyy down the road once I get this medical related stuff figured out, but is it common for people competing to be really stressing out their bodies too? Thinking pre-contest shredding, etc. It's such a cycle of extremes (from some of the info I've read) and then some people just eating protein, veggies and a bit of fat for 6 weeks out, working out 3 times a day plus posing... then cutting out salt, then cutting/lowering water, etc. It sounds really challenging, obviously...but also a real strain on the body. Or is this just how some do it, and there are other methods? Just curious. :)

So the low cal thing is not going to help the adrenal issues. It will just add more stress, but I take a crap load of vitamins and I'm trying to stick in the 1000-1200 cal range.
Click to expand...

Good luck with the sleep issues. I know that's such a pain! I struggle too and have tried so many different things.

Obviously, I'm opinionated on this type of subject! LOL But I think it's great you're asking the questions. And I always say, it's my opinion but I will say I've spent a few years and many, many hours researching and reading and learning.

YES...getting ready for a show is stressful on the body AND imo...the fitness industry is FULL of so called trainers who will give you advice of super low cal and tons and tons of cardio. You may get on stage BUT it can be a trade off! There is a huge underside to competing that we never see because we never talk about. So many of those women end up in a really bad rebound, pop on 30-40 lbs in a very short period of time and then go back to low cal/ cardio, can't lose weight, binge eat, and so on and so on.

There is a whole new movement in the bodybuilding industry to get rid of the myths (again, watch that Layne Norton videolog on metabolic damage). A lot of people now, especially if you're natty, don't cut sodium, don't cut water, don't extreme diet and so on. It's a lot to even go into but basically what I'm saying is when the time comes for you to think about competing if you get a trainer who has you doing those things that you wrote or eating 1200 calories, FIRE them!! ;) (I type that with a smile too...teasin ya a bit).

I've done a lot of reading on adrenal fatigue too...another one of those long term fixes.

Once you hit your goal, really consider reverse dieting and building up those calories, especially if going into a prep mode is your bigger plan. And...promise us if after a few more weeks, you aren't seeing results (and making the assumption you don't need meds for medical issues), consider trying another way. You know what the definition of insanity is right?!? ;)

I hope you know, too, I'm supporting you and I'm here to help ya or at least give you another way to view things. You do keep great logs and I know you're dedicated and I want only success for you! :)
 
caligirl85 said:
Good luck with the sleep issues. I know that's such a pain! I struggle too and have tried so many different things.

Obviously, I'm opinionated on this type of subject! LOL But I think it's great you're asking the questions. And I always say, it's my opinion but I will say I've spent a few years and many, many hours researching and reading and learning.

YES...getting ready for a show is stressful on the body AND imo...the fitness industry is FULL of so called trainers who will give you advice of super low cal and tons and tons of cardio. You may get on stage BUT it can be a trade off! There is a huge underside to competing that we never see because we never talk about. So many of those women end up in a really bad rebound, pop on 30-40 lbs in a very short period of time and then go back to low cal/ cardio, can't lose weight, binge eat, and so on and so on.

There is a whole new movement in the bodybuilding industry to get rid of the myths (again, watch that Layne Norton videolog on metabolic damage). A lot of people now, especially if you're natty, don't cut sodium, don't cut water, don't extreme diet and so on. It's a lot to even go into but basically what I'm saying is when the time comes for you to think about competing if you get a trainer who has you doing those things that you wrote or eating 1200 calories, FIRE them!! ;) (I type that with a smile too...teasin ya a bit).

I've done a lot of reading on adrenal fatigue too...another one of those long term fixes.

Once you hit your goal, really consider reverse dieting and building up those calories, especially if going into a prep mode is your bigger plan. And...promise us if after a few more weeks, you aren't seeing results (and making the assumption you don't need meds for medical issues), consider trying another way. You know what the definition of insanity is right?!? ;)

I hope you know, too, I'm supporting you and I'm here to help ya or at least give you another way to view things. You do keep great logs and I know you're dedicated and I want only success for you! :)
Click to expand...

Again, so appreciate this and that you're not bashing me for doing it the somewhat desperate/stupid way. It isn't for a lack of trying the 'right' way. There is a very good chance I fell into somewhat of a contest prep training/eating program without knowing it back in 2008-2010 then. Just from what you're describing...and makes me wonder if that was a good part of the weight gain. That being said, I went from putting in a lot of miles/training to resting a foot injury. Obviously stopping that kind of activity cold turkey and being pissed about it (so not bothering much with other areas of fitness) played a role.

I am absolutely not looking to set myself up for further failure. Not wanting a training eating disorder, etc. That being said - tricky catch 22 because I want to see results.

Here's the kicker!! I am nervous to even type it...but I got on the scale today. It went DOWN!!!!! I'm so excited and relieved. It's been close to 8 weeks of nothing, and prior to that as I said, up down, up down 5lbs since the first loss. 149.5! Haven't been in the 140's since last June! :) Maybe it's a whoosh! lol I'm not officially measuring/taking pics til Monday.

This makes me want to resist taking any hypo medication just because I don't want to do any further long term damage...this surely can't just be water weight as I see physical change in the mirror the past few weeks. Shape I want (getting there) but still covered in far too much BF%.

This also makes me feel I'd like to keep cals closer to at least 1200 for now. Obviously the more I drop in cals faster, the more I'd have to drop closer to ideal weight. Which is counter productive. And dangerous. Again, not at all my goal here.

My concern still remains WTF do I have to drop cals so much to see results. I will ABSOLUTELY slowly increase cals, and do my best to be smart about it once I reach goal or get within 5-10lbs of goal. And certainly get it together or try to get further assistance before considering competing.

I think not giving up, not binging and saying F* it has helped through the insanely long stall.

I had considered not posting my log anymore because of the switch to VLCD, but I'm going to continue. It keeps me honest, I appreciate the feedback and again, if I can help a rookie or someone in the same boat it's worth it. I know this is what I look for when I research and want to know about ppl's (female specifically) results and trial and error factors. :)

Lyle's vlog is awesome! He's right on and it makes sense and I'm betting I'm in a cycle of it. I don't like admitting that...but it sounds like it. Unless, of course, I find out more about these blood tests.

Don't want to get cocky...but I'm going to keep moving forward and hope to see more results and though this is hard - the harder part is going to continue to be finding what I can consume, still train and maintain. But I ain't there yet! lol

Long post....over and out.
 
Sat Day 13


Same as yesterday (Got tired of changing up food)

But with 1 extra protein shake scheduled in 45 min.

WORKOUT
30 min. LISS walk
 
I promised some results here...:)

Life's been a bit nuts, but I've stayed on course. I gave myself a very much needed 'free' day on Saturday which wasn't as free as it could have been. I had 2 potatoes, fried up in some butter with sour cream and chives. Mmmmm. At separate times. Not much protein. Those carbs add up! Biked 16 miles that day. Cals came in around 2600 and that included some much needed wine. lol Scale jumped up like crazy next day and Monday and I did my measurements/weight today. No time for pics. promise tomorrow. (but those are just for me at this point.)

Drum roll...
April 17th - 155 scale weight
Today - May 14th - 151. (Saturday, pre-free day it was 149.5) I lost 8.25 inches! This is nice. One of those was even in my upper thigh which is amazing for me.

So I'm happy to see progress. It's still stupid slow from a scale weight perspective. I'm NOT thrilled at the calories I'm keeping right now. I can't get into a doctor right now to deal with the thyroid results and missed tests.

I have also increased my water to 15 - 8 oz glasses. Is that 3 litres? Think so. lol
 
OK, you're winning! I will step it up. What are the other benefits here for training from upping it? Forgive the newbie sounding question.
 
Monday - Day 15

10:00
Coffee 2 cups
half and half 2 tbsp

11:15
whey
8 strawberries
2 cups coffee
2 tbsp half and half

TRAINING

Varied upper circuit, with super sets 3 sets, 15 reps, varied weight - 60 minutes
HIIT Run 1.10 miles (sprints, then recovery) 16 minutes

3:30
I can tuna
1 tbsp mayo

4:30
large take out coffee with cream

7:00
3 oz lean ground beef
1 whole wheat bun - 1.6 oz
.5 oz asiago
1 tbsp pickled relish
6 oz white wine
mustard

3:30AM
1.6 oz whole wheat bun
2 tbsp pb
1 6" banana

1618 cals
67g F
116 C 95 Net
102g P

Stressful day - didn't plan food very well, hence dinner choice and a need to eat at 3:30am...
 
Day 16 - Tuesday

12:50
Large coffee with cream
xtend

1:15
2 large eggs, 1 tsp coconut butter

4:30
whey and water

6:45
Veggie lasagne (homemade, no noodles) 1 slice (232 cals)
baby salad greens, 2 cups
1 tbsp creamy cucumber

795 cals
45gF 24gC 19gNet 67gP

Wednesday DAY 17

11:30
2 eggs
1 tsp butter
coffee, 2 tbsp cream

1:00
whey
progressive vegegreens scoop
xtend

TRAINING

Varied resistance (upper and lower much like Monday)

Reverse grip lats 40lbs
lat pull downs front 40lbs

tricep reverse grip singles 10/20lbs
dips me

shoulder press (military) 12lbs
front row 12lbs

reverse flies 8lbs
front raise 8lbs
side raises 8 and 5lbs

3 sets, 15 reps
3:00
whey and water

6:00
1 large coffee with cream

7:15
3 oz chicken breast, 1 tsp olive oil, 1 tsp butter
1 cup broccoli
2 cups swiss chard

WORKOUT

PM LISS - ELLIPTICAL 60 minutes 3.15 miles level 8-15 resistance
11:00 (post workout)

4 tbsp pate (oops)
4 jumbo olives
.5 oz asiago cheese
psyllium

1385 cals
84gF 47gC 27gNET 111gP

My change right now was to do Tues/Wed/Thurs. more KETO, Fri.-Mon. add carbs back in but more in fruit/veggie

I need to get rid of that *fing coffee and cream. It's a go-to stress/work thing.
 
DAY 18

10:00
coffee
3 tbsp cream
2 cups Kale
whey
1/2 apple
1/2 cup cucumber (all juiced)

GYM
WALK/RUN 30 min. 2 miles (serious toe/foot issues!!!!!)

2:15
3 eggs, 1 tbsp mayo
3 small dill pickles

6:30
2-3 oz lean pork meat
1/2 tsp butter
cauliflower mash - 6oz
bok choy 1-2 cups
2 tsp olive oil

10:30
whey
1.5 cups almond milk
2 tbsp jello chocolate light

9:00 PM GYM

15 minute leg circuit
single quad raises
single hams
explosive leg press - no weight
calf raises

3 sets, 12, then 10 reps increased weight.

45 minutes LISS Biking 8.75 miles
 
If anyone had suggestions speeding up my loss and help this metabolism (still no hypo meds)

Would getting rid of half and half in my coffee make a big difference (even eating so low?)

AM LISS and PM Training vs Breakfast + Lifting followed by cardio

Macros?

I know I'm not eating strict clean - it's clean, but not perfectly clean as it shows. Thanks!
 
What is your timeline? I know you have something coming up....how many weeks?
 
July 1st. So we're at 6 weeks.

Here's the deal. I felt pumped and I am gaining strength in the gym. I wanted to lift heavier today, so I upped my weights a little, still doing a circuit. Felt on fire, positive, etc.

Came home, took my photos. Hadn't done it yet. I feel sick to my stomach. I can barely see a difference from late January BEFORE shots. puffiness in face is down somewhat, some of the stomach bloat-look but from what I see in transformations from others - the info I THOUGHT I had down, I honestly want to cry. This does not look like 4 months of hard turn around. From the photos - unless I am just taking horribly unflattering shots - you would not know I hit the gym and put in the hours I do. This is not a chick feeling a little bloated, I still am holding fat like crazy. This is why I lowered the cals so much the past month. This is really hard on the self-esteem. I'm embarrassed and feel defeated.
 
I would say fasted cardio in the morning and training at night...that's how I do it anyway. I respond well to fasted cardio. My weekly check-ins with my coach are always better when I did fasted cardio that week
 
Yes. AM fasted cardio starts tomorrow.

Took 2 days off from counting cals and training. (and Friday dinner). I'm not going nuts or binging...just eating when I want and what I want. Kinda nice! Listening to body and mind needing to rest. I think I would like some 'help' in the form of fat loss pill but if it's just going to stimulate and make me feel jittery I'm not into that. Do they actually burn fat/speed up metabolism? Or just give you energy? Cause if it's just an energy thing, I'm good with coffee and my BCAA's. I took another analytical look at my photos. I look thick/solid. Not what I want. I know I've built muscle. The fat doesn't want to release. Spoke briefly with a trainer who thinks I've built and am building muscle. In the past I do put on muscle quickly. I'm wondering if I've been putting on muscle but somehow not losing the fat and working against myself with too much training? Although I upped my cardio and lowered my cals. So maybe this is simply an over training thing going on. Bluntly, feel I'm doing it the hard way, not the smart way. I can't afford to hire anyone (trainer,etc) to help out right now. Although there is a trainer who has just offered some help who is the one who said 'on paper it looks good. Get some blood work done around hypo." I'm hoping come late summer/early fall that will change and I can afford a coach/trainer.

So was wondering about a juice cleanse this week, with poached fish as protein source and some whey. Easy digesting foods. Psyllium husk and WATER. Just cardio and yoga...also wanted to consider playing with IF again and go back to a CKD or TKD after the cleanse. Then weight train 2-3 days only a week, and circuits, not lift heavy. (I love lifting heavier and pushing myself though) Maybe do more body resistant training. I'd really like to see at least 10lbs come off in 6 weeks. This should not be a tall order under normal circumstances.
 
We are often our own worst critics, for sure and it sounds like you've made some progress but I do understand slow results are super frustrating. I would agree with you....you are working against yourself and your body. After this post, I'll shut up about it but honestly, barring some thyroid issue, which I would be surprised at, you are stuck in that cycle of being inconsistent in your diet, over training, and under eating. It's not a short term fix and jumping around from one thing to the next isn't going to help. And like you're doing, you are going to fight for every last lb you lose. Trainers are a dime a dozen. Most are not worth the money you spend. You've heard the saying "you can lead a horse to water but you can't make them drink"...bodies are like that too. You have to reprogram your body and work with it, not against it.

For the most part, your answer is in your diet. If I was you, I'd look at doing a contest prep diet for the next 6 weeks. Take a look at Psizzle's log or I can recommend something else. I'd go back to the basics. I'd eat 1400-1500 CLEAN calories a day with only complex carbs in the morning, such as oatmeal, and the rest of the carbs from fibrous type veggies. I'd cut out olives, pate, etc etc....I'd do NO MORE then 45 mins of cardio a day and I disagree with not lifting heavy. I'd still do that. What I'm saying though is to eat basically the same thing every day with slight variations...5-6 meals a day for 6 weeks. It's extreme.

If not that....I still think you need to pick something and keep it consistent for at least 4-6 weeks. It's going to take you at least 6 weeks to even things out and get your body responding.

All that being said, we're here to support you regardless. Sometimes a cleanse is good to refresh the body and start over. When you're ready, we will be here to help you. :)
 
Thanks girl! I know, I'm all over the place right now! I was consistent on CKD back in February and March - it felt the easiest to stick to cause food choices were limited in a way. I think Psizzle is doing a Keto style right now. But that AM Oatmeal is tempting. Are fruits like berries OK in a pre-contest diet? (in a shake/with oatmeal) or post workout? I have the drive to do this, I've just confused myself on how to eat I think with the slow results and I know I've become impatient. How nuts is that? Almost information overload and with this damn pressure 6 week thing I'm freaking. Stupid! (Don't want it to be a problem, but I don't totally know the hypo isn't an issue based on other symptoms, but would much rather not deal with those meds)

So...Only 45 min. of Cardio?!?!? OMG! lol I've been doing 40-60min (sometimes 2 - 60's) Could I slowly add an extra LISS session closer to the goal date? Or do empty cardio in the AM 3x/week?


Couple questions: I'm doing 60-75 minutes weight training. That's too long/high volume for cutting, isn't it? This is 3-4x a week. I've been doing Upper/Lower splits. Maybe I should do body part/day/5 day split.

Ideally, this should cut 10lbs of fat in 6 weeks, right? CKD or CLEAN with some complex carbs in AM.

Whey - can too much be stalling weight loss? I can't see how. I don't think the sodium is that high. I take in 2 average a day. Sometimes 3 if one at night.

Did you have a sample idea of what a day in the life would look like? I can play around with ideas too and post a sample I come up with. Eating the same thing is going to be a challenge, but I can see why this works in your favour. I will go back and look at Psizzle's food journals from earlier on too.

What do you mean no pate? LOL I know...that was a stupid justification on the extra 60 min. LISS that night and not eating more earlier.
Feeling the support! Thanks so much.
 
Quick update to anyone following. So I did get a crap load of tests done again, over the past 4 weeks. At least I have some answers now. Nothing positive. So I will be taking time to deal with this before I can obviously get serious about training and seeing any gains. I guess it's peace of mind to some extent. I will continue to follow others but there isn't a lot of point posting right now until I get this sorted. Thanks for all support. I will be back in stronger, better health. Try and stop me!!
 
caligirl85 said:
Hope you're ok!!
Click to expand...

Thank you. I did get a diagnosis after a very long run of tests, etc. Instincts. As a side note, probably from the medical condition and stress around it, my cortisol levels are messed up. Low in the AM and through the rough in the PM and during the night. No wonder insomnia and storing fat in new places!

It's somewhat of a long road to get the pain managed, but I can still train and work toward my goals. I just know there will be some stop/start (in the gym) if surgery is needed. But I can keep eating as 'clean' and proper for my digestion. One thing I've learned the hard way - what works for one, doesn't for everyone else. And yes, body shape, (endo/meso, etc.) plays into account as do many other factors. That is in diet/nutrition but also in what works and doesn't in the gym for what your specific goals are. So ladies, take the time to get to know yourself and know it will change with that damn thing called age! (Cali - I hear ya on the 'if I just stay in shape the age thing won't matter!') lol I'm going to be following your log!! Wish you all the best and know your efforts will work.

Cheers!
 
Hey All! A quick check in after getting all the thyroid and cortisol checks back and finding out why my body was doing what it was doing. I shall leave out all the details of health over the past few years, but things are getting resolved. Be your own advocate! At this time, I refuse to take prescription crap, so I've been researching how to get my levels back to normal while also seeing a naturalpath and things are working better. Training continues with a little less intensity and down 10lbs this past month since adding the tyrosine and small dose of EC stack. Yay!

I'm really happy with my transformation quite honestly, after 5 months of extreme hard work and dedication. This is just the start. For anyone following along, I'm on location with work for 9 weeks and will be figuring out my training for this time frame. I think changing things up will actually be a good thing, as we know this can help.
 
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