20 Weeks of Strength Building - Team Finish_No_Matter_What
Replies
-
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 30
Russian kettle bell swing-46X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4×15
Sit ups-4×15
Jumping jacks-4×15
Keto 3 Week Challenge February 5th- 25th
In preparation for this challenge I will be reducing the amount of processed foods and foods high in sugar. Yes that includes some high natural sugary fruits. If you are interested in joining me I have created a thread with information about the keto diet. We will use that thread to communicate our accomplishments on as well as post our favorite recipes. Please bookmark it!
https://community.myfitnesspal.com/en/discussion/10507486/keto-3-week-challenge#latest
DDHFree - I do know that they have a protein powder made only from vegetables that you might be able to substitute for the 20% meat- protein. Kirstie's suggestion of eggs and fish as well as dairy would help you to get your fat and protein in. I did not gain my weight back after I went to Keto the first time. I continue to eat mainly whole foods after and still try to control my sweet tooth!
Kirstie - thanks for the feedback! Your expertise will be appreciated! I am hoping to prevent the flu like symptoms by reducing carbs slowly. I got this advice from the people on the keto thread. You have gone a little bit more extreme with zero carbs so it might take your body a little longer to adapt to this type of eating. Also the tiredness is generally associated with reducing carbs. The smoother the transition the less you will see side effects. Have you tried bullet proof coffee?
Amy-thanks for the suggestion of the low-carb group. That group and the keto group are the ones that gave me all the information that I needed to do it the first time.
There are conflicting reports on the need to be in a deficit to lose weight on this diet. Supposedly you do not need to count calories on the keto diet. That being said, the reason is that you are satiated and do not eat as much. I myself can really over eat food like eggs and bacon! Therefore, I definitely will be logging my food intake and staying within my calorie goal for losing 1-2lbs a week.
Mary0 -
The main source of keto flu, as I understand it, comes from the electrolyte imbalance. You need more sodium on a low carb diet, and keeping hydrated and salt-drated should help quite a bit.
Today's workout:
Squats 5x5 @ 120. This is hard enough that I'll stay here for one more workout and probably try for 125 on Monday.
Benchpress: 5x5 @ 70
Wretched Rows: 2x10 @ 85, 1x15 @ 85. I used a heavier bar with a smaller diameter today and that actually felt a little better. I may stick with that bar for rows in the future.3 -
Thanks Amy!1
-
Mary- I have tried bullet proof coffee in the past, but am trying to cut back on coffee in general (from 1-2 cups a day to most days none.) Thanks for the idea though!
And honestly I don't feel bad, its just a bit tired and like there is a sickness going around, that's all
I did manage to get 2 workouts in already this week, which is so far a record for my January workouts! 2 -
Wow, lots of information and all sounds very interesting. Amy, it's hard for me to imagine eating fish. I suppose I could for a SINGLE meal but I don't think I could do it for days at a time. I think I can definitely get enough protein from tofu and tempeh since it's not a high protein diet. As for fat, unless I am under estimating the satiety part, I just can't imagine having a problem getting in enough fat. Hopefully there are several nuts that are low enough in carbs that I can eat plenty and still get into ketosis. I will continue to research -- at least I have some time to decide. Can't wait to check out the thread. Thanks everyone.0
-
Took an unplanned rest day yesterday then
Got some kind of intestinal bug today but still managed to get my 5x5 done . Spread it out throughout the day. No walking but hope to do at least one mile. I'm on a streak and want to keep it going.
The keto sounds interesting. Good job everyone!
2 -
WEEK 4
DAY 2 - SHOULDERS
OHP
Set 1: 45 lb x 3
Set 2: 45 lb x 3
Set 3: 50 lb x 10
Accessory lifts:
Concentrated Cable rows
50 lb x 10 x 3
Supine-grip Pulldown
50 lb x 10 x 3
Face Pulls
30 lb x 10 x 3
Cardio:
Rowing Machine - 15 min3 -
@DDHFree, I think it was someone else who mentioned fish As long as you have the minimum amount of protein and enough fat to fill you up, I think the rest usually takes care of itself. There's also this wonderful thing called a fat bomb, which often helps you hit both the daily dessert and daily fat quotas! 2
-
amyinthetardis1231 wrote: »@DDHFree, I think it was someone else who mentioned fish As long as you have the minimum amount of protein and enough fat to fill you up, I think the rest usually takes care of itself. There's also this wonderful thing called a fat bomb, which often helps you hit both the daily dessert and daily fat quotas!
Thanks Amy! I will check it out. Sorry about the mix up.0 -
Stronglift Workout A
Squats- 1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR- -5X5X 85
This is the first time that I have been up to 90 pounds on my squat since I deloaded due to not being able to go parallel last year. I went parallel just fine this time!
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-23X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4×15
Sit ups-4×15
Jumping jacks-4×15
Weight and measurements will be taken on Saturday!
Keto 3 Week Challenge February 5th - 25th
Set your macros to;
Fat 75%
Protein 20%
Carbs 5%
Continue to slowly reduce the amount of processed food and sugar. Check your nutrition chart to see how close you are to the Keto macros.
DDHFRee- I mentioned the fish! They are very high in healthy fat.2 -
Happy lifting!! Will get mine in after along day of pushing and pulling on bodies today.....
This keto thing is interesting... Because I am always worried about going over 20% on fats. Being vegetarian it is really hard to not go over when you only do whole milk products and eat nuts on the daily. Now I am a bit more at peace with it all.... I feel better with less carbs too - like if I get more I get all spacy and headachy. So this info is relaxing!
2 -
Happy lifting!! Will get mine in after along day of pushing and pulling on bodies today.....
This keto thing is interesting... Because I am always worried about going over 20% on fats. Being vegetarian it is really hard to not go over when you only do whole milk products and eat nuts on the daily. Now I am a bit more at peace with it all.... I feel better with less carbs too - like if I get more I get all spacy and headachy. So this info is relaxing!
What is really interesting about fat is that the people that have been on expeditions to the north pole survive on eating only sticks of butter as their food source. I guess you have to think of it as when people are in the state of ketosis their bodies are using fat as fuel. Just like cholesterol our bodies also need fat including animal fat and salt. Your 20% over is probably healthy for you! And if you are a vegetarian you're ingesting what most people think of as healthy fats.1 -
Not feeling well today ladies-feeling sicky with a sore throat, fatigue and an upset stomach.
As for working out today, I am going to skip it. My weekly goal is 2 workouts, and I have already done 2. My leg pain has flared up again, and Im not sure if its because of the frequency of my squats, or adding weight or both? Maybe my form isnt good? I think I might record myself doing squats at a lower weight because I think I flare my knees out, which might be contributing to the pain? I dont want to keep adding weight if it increases my pain.
1 -
So sorry you do not feel well Kirstie. Please, please listen to your body so that you do not prolong the pain any longer than necessary.1
-
Ladies - I do have to apologize for not being on here as much as I should and not working out like I'd planned. I'm going through some major things at home and I'm just... exhausted. I'm so... depleted.
I'm sorry! 0 -
Sorry things are not going well Tiffany. Take care of yourself and join us when you can. I hope things are better for you very soon. Let me know if there is anything I can do to help.2
-
Sorry things are not going well Tiffany. Take care of yourself and join us when you can. I hope things are better for you very soon. Let me know if there is anything I can do to help.
Thank you. At this point, I just have to hold on tight and make this as painless as possible for the kids (and myself). Thank you!1 -
Kirstie155 wrote: »Not feeling well today ladies-feeling sicky with a sore throat, fatigue and an upset stomach.
As for working out today, I am going to skip it. My weekly goal is 2 workouts, and I have already done 2. My leg pain has flared up again, and Im not sure if its because of the frequency of my squats, or adding weight or both? Maybe my form isnt good? I think I might record myself doing squats at a lower weight because I think I flare my knees out, which might be contributing to the pain? I dont want to keep adding weight if it increases my pain.
Hope you feel better soon!2 -
@Kirstie155 Wellness and good vibes ur way. Great to get in ur workouts prior to ur sickness, wishing it to pass quickly for you.
Sticks of butter, I could do that. Nice! Will never have reason as North Pole adventure tho.
Strong lifts today:
No progression on weight, long day, muscles don't have it in em. Tried
Squats: 40#
Ohp: 15 - 20#, these are worse ???
Deadlift: 70#
W/ 1 hr walk/jog
Zzzzzzzz.
2 -
Week: 4 Workout: #3
Deadlifts 100 lb 4 × 6
Shoulder Press 39 lb 4 × 6
Bentover DB Rows 30 lbs 4 x 6 My neck stopped hurting once I stopped doing the inverted rows. But again, I'm sure I was doing them incorrectly.
Wow, can't believe I've already completed the last strength training session of the first 4 weeks. Time really does go by fast. With that in mind ,remember, that 20 weeks will come regardless as time waits for no one, so it's up to us what state we are in when it gets here.
Go team Finish_No_Matter_What4 -
The last four weeks has flown by!
Got my last SL 5x5 done!
Warm ups plus
Squat 5x1 120 (was able to get parallel but too hard to keep going)
5x4 115 guess I didn't lose that much muscle
OHP tried to do 65 but too hard so stuck with 60
Deadlift 155
Will walk later to get the rest of my burn in.
I'm proud of myself this week for sticking with it even though I haven't felt well. It's also been discouraging because if this stomach thing I'm bloated and up two pounds. But I know that's why so I'm going to keep pushing (slowly and at an easy pace) and soon I'll see the scale move again! Can't wait!
Excited to give my final four week results!0 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6x5x30
Russian Kettlebell Swing- 48x7x30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4×15
Sit ups-4×15
Jumping jacks - 4×15
Keto 3 Week Challenge February 5th-25th
Start cleaning out cupboards and refrigerator in preparation for Keto foods and rid the house of temptation!2 -
I originally planned to hit the gym today after my hair appt (yay for hot pink highlights), but I somehow managed to pull one of those tiny muscles along the ribs/under the boob and it's gotten progressively worse over the last few days. Today would be OHP and just raising my arms to put a shirt on this morning was very unpleasant. My daughter has a food challenge on Monday so I won't be working out then either, but I'm going to go in tomorrow at least for squats and deadlift. If I have to skip OHP, I'll skip it. Hopefully an extra rest day helps!2
-
Still on the fence regarding the ketogenic diet. I am certainly intrigued. Trying to convince myself that I can eat the same things over and over again for 3 weeks. Also, concerned that I could end up hating tofu by the time that I'm done -- don't want that because it's one of the high protein vegan foods that I really enjoy a lot. But I am leaning more toward yes than no. It would be worth it to me if lost at least an extra .25 lbs or more per week than what I am losing already.
BTW Fanncy, I wish I could clean out the cupboards but the kids would not be happy -- wow, I am trying to anticipate cooking brown rice and pasta for them but not eat any myself. But we can do anything for 21 days. That's what I am going to keep telling myself if I decide to do it.
Take it easy Amy as to not make it worse for yourself.
Great job Rachel -- keep it up!2 -
This site below has given me hope that it really might be possible. A few yummy looking dishes. The following quote was very encouraging...
HEMP SEEDS!!!!!!!! They are the answer to everything vegan-keto. High in healthy fats (lots of omegas), low in carbs and ZERO net carbs, and great source of protein too!! I turn them into hemp milk, hemp butter (with mct oil), and hemp cheese (with nutritional yeast which also packs a nice protein punch), and occasionally sprinkle them on-top of whatever meal I’m having.
http://meshell.ca/blog/vegan-keto-experiment-week-one-food-info-ratios/0 -
DDHFree- thanks for that link! I am going to save it for future challenges! And you are definitely correct in that we can do anything for 21 days! It definitely helps if we have support along the way!
Hopefully everybody that has been ill or having other issues will be heading toward health and happiness!
Mary0 -
Stronglift Workout B
Squats-1X5X 65/75/85, 5X5X 90
OHP- 1 X5X 45/50/60, 5X5X 55
DL- 1X5X 95/115/125/130
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-24X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4×15
Sit ups-4×15
Jumping jacks-4×15
Keto 3 Week Challenge February 5th-25th
It is important to make sure that we drink enough water. I will start to increase my water intake daily which will help to eliminate side effects.
4 Week Check
Weight loss-6.8 pounds
Inches loss-8.75 inches2 -
X-posted to January thread.
Grumbly grumble today. I hate going to the gym on Saturday! Also my gym seems to be moving weight equipment around every other day and it's getting really crowded. I heard a rumor about another squat rack going in, but I don't know where they could put it!
Squats: 5x5@ 120. Think I'll go for 125 next week!
OHP: Skipping until my pulled/strained rib muscle calms down.
Deadlift: 2x5 @ 125! Deadlifted my goal weight, ha! I tried one in sumo but I don't know if I did it right so sticking with traditional for now. I had to switch to the over/under grip today for the first time, and just starting to get some lifting calluses starting up. #beast3 -
Didn't get a chance to post these over the weekend, so here are Friday and Saturday's check-ins:
WEEK 4
DAY 3 - LEGS
Squats
Set 1: 95 lb x 3
Set 2: 110 lb x 3
Set 3: 125 lb x 5
Accessory lifts:
Leg Press
180 lb x 10 x 3
Lying Leg Curl
50 lb x 10 x 3
Angled Seated Calf Raise
30 lb x 15 x 3
WEEK 4
DAY 4 - BACK
Deadlift
Set 1: 95 lb x 3
Set 2: 110 lb x 3
Set 3: 125 lb x 6
Accessory lifts:
Close-grip Row
70 lb x 10 x 3
Lat Pulldown
70 lb x 10 x 3
Cardio:
Rowing Machine - 2000m
2 -
My first 4 Week Results
Fat Loss
Initial Weight 146
Ending Weight 138
Total loss 8 lbs
Inches Loss
Neck (loss .50 of an inch)
Chest (loss 1 inch)
Navel (loss 3 inches)
Lower Abs (loss 1.25 inches)
Hips (loss .75 of an inch)
Thigh (loss .5 of an inch
Calf (loss .25 of an inch)
Total inches loss 7.25
Body Fat % Loss
Body fat from 38% to 32%
Total loss 6% body fat
Strength
OHP from 33 lbs to 39 lbs (6 lb increase)
Squats from 53 lbs to 68 lbs (15 lb increase)
Bench Press from 33 lbs to 56 lbs (23 lb increase)
Deadlift from 83 lbs to 100 lbs (17 lbs increase)
Overall Assessment
The first 4 weeks went very well. Everything moved in the right direction. After the initial weight loss of water and everything else, I managed to lose on average 1 pound per week. My goal was 1.5 lbs per week but didn't quite make it. I have to be brutally honest and say that my Week 1 pictures vs Week 4 pictures show an undeniable loss. I'm grateful for that but boy do I still look awful. I didn't even realize it was that bad until I really looked at them in order to assess the differences. This much weight looks horrible on my 5'2" frame in fitness clothing. This has motivated me to try even harder to lose 1.5 lbs per week for the next 8 weeks. Don't know if it will happen but I have to try. I can't lower my calories any further because I am not going to eat less than 1,200 which is what I must eat in order to lose just 1 pound a week. So, I decided to give the ketogenic diet a try to see if that makes a difference. I want to get back to my pre-gain weight of 125 lbs. If I could lose 1.5 lbs per week for the next 2 months, then I'd be there but of course easier said than done. I just don't want to miss out on wearing the clothes that I enjoy for both the winter and the spring. I already have to miss out on the winter but it's only fair because I put myself in this position. I did the crime so now I have to do the time. I am going to remember this feeling next time I am face with the choices I made. Also, there is no way I am posting my pictures at this point. Maybe in a couple of months I might post them. I hope I do not not offend anyone but I am speaking only about MYSELF. I like being real about it and I know what I have to do but still needed to get it out. With all of those complaints, I am so thrill that we are doing this together. It's definitely helping to keep me on track.
4 weeks down and 16 to go. Go Team Finish_No_Matter_What
Alright everyone, can't wait to read about your first 4 weeks.
5
This discussion has been closed.