Of refeeds and diet breaks
Replies
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After reading newheavensearth's thread, I think I might just do maintenance next week while my activity is scaled back and make it a diet break.
I was thinking that I didn't need one because of all the binging I've done over the year, but I'm likely just as messed up hormonally as the next person due to my high level of activity all year (save for the occasional slug day, which was rare).4 -
GottaBurnEmAll wrote: »After reading newheavensearth's thread, I think I might just do maintenance next week while my activity is scaled back and make it a diet break.
I was thinking that I didn't need one because of all the binging I've done over the year, but I'm likely just as messed up hormonally as the next person due to my high level of activity all year (save for the occasional slug day, which was rare).
Well, I thought I didn't need one after only six weeks back at deficit after a few months off piste, and binges in that six weeks. And yet I dropped water weight, which says to me that yes, I did need it.
Reset, regroup, come back better, stronger, faster
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GottaBurnEmAll wrote: »After reading newheavensearth's thread, I think I might just do maintenance next week while my activity is scaled back and make it a diet break.
I was thinking that I didn't need one because of all the binging I've done over the year, but I'm likely just as messed up hormonally as the next person due to my high level of activity all year (save for the occasional slug day, which was rare).
What's the worst that happens? You don't lose for 2 weeks? But lose better after? Give it a whirl!5 -
Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?4 -
Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yup. I'm not familiar with the specifics of that program but if your level of fitness means that you will not get any resistance as written, I'd make the adjustments you are describing. You may work some of the small muscles in ways that you haven't been and have a little soreness but no big deal. I know there have been times when I've added something new to my program and it hasn't felt that strenuous but got soreness the next day from some long neglected small muscles.2 -
Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Have you done glute bridges before? If you have and are pretty good with them, go for it with weight added. On the other hand if you haven't done them very much or don't feel it in the glutes, I would get used to bodyweight and work on glute activation before adding weight. Everything else, use modifications when you need to and do the advanced version if you can.
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If you need extra incentive on the lose better after, here's my Trendweight since mid-August. Lots of missing data in the first month when I was being recalcitrant about logging gains (some of which were exercise or hormonal water weight, some food babies). Diet break was late September, starting the day you see the lowest weight. Big blip at the end of diet break/early Oct was ovulation bloat, then it's all downhill from there.
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Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?0 -
Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Have you done glute bridges before? If you have and are pretty good with them, go for it with weight added. On the other hand if you haven't done them very much or don't feel it in the glutes, I would get used to bodyweight and work on glute activation before adding weight. Everything else, use modifications when you need to and do the advanced version if you can.
Yep, been doing them for weeks. I actually switched to feet elevated hip thrusts (which I thought were called feet elevated glute bridges, but not according to the book!) recently to increase resistance, and added a dumbbell to those the last two training sessions. So I think I'm good to go on added weight for glutes bridges! Thanks @sardelsa 2 -
GottaBurnEmAll wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?
Bodyweight, cos I don't have enough equipment for regular, and you know I don't gym
. 1 -
Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?
Bodyweight, cos I don't have enough equipment for regular, and you know I don't gym.
You'd be surprised what you can improvise for the regular program. I did it with just adjustable dumbbells and resistance bands. I can hook you up with some alternatives.2 -
GottaBurnEmAll wrote: »Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?
Bodyweight, cos I don't have enough equipment for regular, and you know I don't gym.
You'd be surprised what you can improvise for the regular program. I did it with just adjustable dumbbells and resistance bands. I can hook you up with some alternatives.
I would probably know this if I had read the book yet
. Hmmm, looking at the template, I could do Workout A of regular. Not sure what I would use for a bench is about the only thing. 1 -
Nony_Mouse wrote: »If you need extra incentive on the lose better after, here's my Trendweight since mid-August. Lots of missing data in the first month when I was being recalcitrant about logging gains (some of which were exercise or hormonal water weight, some food babies). Diet break was late September, starting the day you see the lowest weight. Big blip at the end of diet break/early Oct was ovulation bloat, then it's all downhill from there.
I hope my graph starts looking like that soon. Grumble grumble.6 -
Nony_Mouse wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Have you done glute bridges before? If you have and are pretty good with them, go for it with weight added. On the other hand if you haven't done them very much or don't feel it in the glutes, I would get used to bodyweight and work on glute activation before adding weight. Everything else, use modifications when you need to and do the advanced version if you can.
Yep, been doing them for weeks. I actually switched to feet elevated hip thrusts (which I thought were called feet elevated glute bridges, but not according to the book!) recently to increase resistance, and added a dumbbell to those the last two training sessions. So I think I'm good to go on added weight for glutes bridges! Thanks @sardelsa
I actually prefer glute bridges with a dumbbell vs barbell, and you can add a resistance band (or two) for more fun.1 -
Nony_Mouse wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Have you done glute bridges before? If you have and are pretty good with them, go for it with weight added. On the other hand if you haven't done them very much or don't feel it in the glutes, I would get used to bodyweight and work on glute activation before adding weight. Everything else, use modifications when you need to and do the advanced version if you can.
Yep, been doing them for weeks. I actually switched to feet elevated hip thrusts (which I thought were called feet elevated glute bridges, but not according to the book!) recently to increase resistance, and added a dumbbell to those the last two training sessions. So I think I'm good to go on added weight for glutes bridges! Thanks @sardelsa
I actually prefer glute bridges with a dumbbell vs barbell, and you can add a resistance band (or two) for more fun.
I don't do SC but do plenty glute bridges. Am going to start making some of them frog pumps because hilarious but also well good.2 -
Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?
Bodyweight, cos I don't have enough equipment for regular, and you know I don't gym.
You'd be surprised what you can improvise for the regular program. I did it with just adjustable dumbbells and resistance bands. I can hook you up with some alternatives.
I would probably know this if I had read the book yet. Hmmm, looking at the template, I could do Workout A of regular. Not sure what I would use for a bench is about the only thing.
I have a bench, but you can do a floor press.
For workout B, I think it is, the one exercise you can do those inverted rows she's doing from the hanging things by hanging from a table.1 -
GottaBurnEmAll wrote: »Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »GottaBurnEmAll wrote: »Nony_Mouse wrote: »Okay, I'm just going to ask you guys' opinions on the SC thing: so today, among other things, I have glute bridges, torso-inclined push ups, and side planks from knees. I am going 'lol' at all of those. So can I a) whack a dumbbell or weight plate on my hips for glute bridges, b) do push ups from knees (which is where I'm currently at), and c) just do the proper damn side plank? Box squats I'm happy to just do bodyweight today because those are new for me so I'd like to get a feel for them before picking up my medicine ball.
The answer is yes, right?
Yes. It's been a while since I did SC. Are you doing the bodyweight or the regular program?
Bodyweight, cos I don't have enough equipment for regular, and you know I don't gym.
You'd be surprised what you can improvise for the regular program. I did it with just adjustable dumbbells and resistance bands. I can hook you up with some alternatives.
I would probably know this if I had read the book yet. Hmmm, looking at the template, I could do Workout A of regular. Not sure what I would use for a bench is about the only thing.
I have a bench, but you can do a floor press.
For workout B, I think it is, the one exercise you can do those inverted rows she's doing from the hanging things by hanging from a table.
I could also potentially move my deck picnic table and use the seat, though it's a bit wide.
Table is too flimsy to hang from, but you can knot a sheet and have it over a door with the door closed and use that 1 -
Oh, another one is if you get resistance bands with a door hanger, you can do lateral pull downs. I will never do a pull up and have no goals to, but you can sub lat pull downs for pull ups in the work outs.
Edit: You can do back extensions over the side of a couch.1 -
Also, derailing my own thread 5
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If I really want to do pull ups (one day!), I can walk along to the park and use the conveniently located pull up bars. There's actually a heap of stuff I could use there. If I wanted to workout in public, which i don't... 1
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@Nony_Mouse, when I did strong Curves (the first 4 weeks), I think I skipped the body weight program and went straight to the second - most things were weighted (gym based). I'm sure you could adapt the two programs to suit what you have to work with?
We just finished the first phase of layne Norton's Ph3. I enjoyed it - powerlifting friends were trying to talk us out of it, and giving us crap for doing it. (urgh)
We did the testing last night, and I got enough reps out at the recommended weight to put my weights up 2-3% in the next phase.
"maintenance"/increasing calories started at the same time. My trend line on libra in the past month is about as straight as I'd get I think! Eating more carbs has definitely been enjoyable.
I'm going back to the Dr on Monday to discuss all my test results - I'm interested to see what she says and what recommendations she has.
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Yeah, I think I will do bodyweight (with added resistance as required) today, just because I had already planned that and I don't do well with changing plans on a dime (dumb brain), then that gives me a chance to read the book and look at the programmes properly and go from there. It seems from my bit of reading last night that as long as I'm swapping a Workout A for a Workout A, etc, of the appropriate week it's all good.4
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Thanks guys! It makes my Friday to know that a random biochem/psych geek like me without credentials can provide something positive lol.GottaBurnEmAll wrote: »Well, my fatigue caught up with me and I need to start rest week early. I'll still be somewhat active, but not nearly as active as I normally am. I need to move around throughout the day to keep my joints from stiffening up.
This somewhat makes my plans for doing a refeed this weekend a lot less fun. I won't have all that many calories to play around with. I might eat to maintenance, but I won't get to have the food I was originally planning because it just won't fit. Well, a smaller portion would, but I'm a volume eater to some extent.
Today marks making it the longest I've gone (surpassing my old record by a week) without a binge in a year. I am so thankful for this thread and the stories you've all shared for inspiring me!
I also want to applaud your streak! I think that's awesome! You have my support
EDIT: I obviously posted this late considering the thread continued way past this lol2 -
More credentials than this just obsessed with all things diet/fitness physiology. I don't really think dance school anatomy classes offered up much other than knowing what muscles I use when I plie, heh.4
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VintageFeline wrote: »More credentials than this just obsessed with all things diet/fitness physiology. I don't really think dance school anatomy classes offered up much other than knowing what muscles I use when I plie, heh.
And more than me too. Though if you want evolution of the human diet and palaeoanthropology, I can certainly help out there! I don't think my weird ability to identify hundreds of years old broken fishbone and shell is of much use in this context though...4 -
I have a thirsty brain for knowledge. Among the literal thousands of useless data I have stored, being able to put some of it to use keeps me from derailing into a hypomanic discourse haha.
And @Nony_Mouse I second the notion to use the altered/advanced version of bodyweight routines where you can since you're not changing the muscles that are to be activated during the movement. You can even do the prescribed move with added focus on absolute tension in the contracted muscle (a bit like a quick hard isolation hold).. there are a variety of ways to manipulate simple movements to make them much more difficult.. depending on your tolerance/love of inflicting pain onto yourself
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Nony_Mouse wrote: »VintageFeline wrote: »More credentials than this just obsessed with all things diet/fitness physiology. I don't really think dance school anatomy classes offered up much other than knowing what muscles I use when I plie, heh.
And more than me too. Though if you want evolution of the human diet and palaeoanthropology, I can certainly help out there! I don't think my weird ability to identify hundreds of years old broken fishbone and shell is of much use in this context though...
I know of a few low carb/keto/paleo groups that you can put that knowledge to some debatable use. 3 -
Nony_Mouse wrote: »VintageFeline wrote: »More credentials than this just obsessed with all things diet/fitness physiology. I don't really think dance school anatomy classes offered up much other than knowing what muscles I use when I plie, heh.
And more than me too. Though if you want evolution of the human diet and palaeoanthropology, I can certainly help out there! I don't think my weird ability to identify hundreds of years old broken fishbone and shell is of much use in this context though...
I know of a few low carb/keto/paleo groups that you can put that knowledge to some debatable use.
Don’t worry, I think she has her work cut out with all the tagging I do for her to come in and set a few people straight!
And +1 on channeling hypomania. Probably the largest driver of all my self propelled physiology learning the last 2.5 years. Nony and I often bounce ideas around with each other. Including this podcast before she posted it here. We’re geeks.3 -
Thanks guys! It makes my Friday to know that a random biochem/psych geek like me without credentials can provide something positive lol.GottaBurnEmAll wrote: »Well, my fatigue caught up with me and I need to start rest week early. I'll still be somewhat active, but not nearly as active as I normally am. I need to move around throughout the day to keep my joints from stiffening up.
This somewhat makes my plans for doing a refeed this weekend a lot less fun. I won't have all that many calories to play around with. I might eat to maintenance, but I won't get to have the food I was originally planning because it just won't fit. Well, a smaller portion would, but I'm a volume eater to some extent.
Today marks making it the longest I've gone (surpassing my old record by a week) without a binge in a year. I am so thankful for this thread and the stories you've all shared for inspiring me!
I also want to applaud your streak! I think that's awesome! You have my support
EDIT: I obviously posted this late considering the thread continued way past this lol
Thank you, and thank you for all of your input to this thread. It's been very helpful and informative.2 -
VintageFeline wrote: »Nony_Mouse wrote: »VintageFeline wrote: »More credentials than this just obsessed with all things diet/fitness physiology. I don't really think dance school anatomy classes offered up much other than knowing what muscles I use when I plie, heh.
And more than me too. Though if you want evolution of the human diet and palaeoanthropology, I can certainly help out there! I don't think my weird ability to identify hundreds of years old broken fishbone and shell is of much use in this context though...
I know of a few low carb/keto/paleo groups that you can put that knowledge to some debatable use.
Don’t worry, I think she has her work cut out with all the tagging I do for her to come in and set a few people straight!
And +1 on channeling hypomania. Probably the largest driver of all my self propelled physiology learning the last 2.5 years. Nony and I often bounce ideas around with each other. Including this podcast before she posted it here. We’re geeks.
I definitely resemble that comment!!5
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