"TLFC" exercise and accountability support!
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Dinner last night was spicy peanut chicken with rice.
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Hey gang,
"I like myself unconditionally!"
Happy Monday! Did some stuff before my trip this Friday! Restrung my guitar and packed some items I'll be bringing ahead of time before my move in Dec.
Cardio: Walk/run- 2 miles (200 calories)
Strength: Chest- Hammer incline bench, machine chest press, machine dips, machine flyes, cable crossovers 4x12,10,8,6
Assessment: Sushi for dinner.1 -
Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Working today since I'm not going to be here Saturday!
Cardio: Walking/jog- 260 calories
Strength: biceps- preacher curls, barbell curls, alternate dumbbell curls 4x12,10,8,6
Assessment: Steak and vegetables for dinner.1 -
I switched up my bike / run days for the week since I've got an out-of-state family reunion over the 4th of July weekend. Now I need to decide if I make Thursday instead of Saturday my "brick" workout (bike AND run) or just run. Probably the latter, then get in a quick 5 miles on the bike before heading to Iowa Friday morning.
I've dropped 2 of the 3 lbs I added last week. Hoping the third comes off before Friday! I knew this already, but last week proved to myself, once again, that making three homemade desserts and maintaining a deficit of 500 calories / day are incompatible goals. For me.
Editing to add: I've just spent the last half hour looking at my 18, yes, 18 pages of recipes I've added over the years to MFP. I've been reminded of my vegan era, my smoothie era (don't like those anymore — too sugary), my "making treats for the kids that are secretly healthy" era (ie, "healthy" yellow cake; "healthy"brownies — "healthy" apparently the code word for "add pumpkin").
Senegalese Peanut Soup, a WW recipe, is here to stay. Sweet Potato Mac 'n Cheese: nope, no plans to make that again. Also discarded: Tofu Lasagna (my long suffering family complained about this one). I saw various Daniel Fast recipes (Google this-it's a whole thing) that were supposed to support three weeks of a better prayer life but were just semi-starvation in disguise. And the DF plan demonizes sugars, meat, processed food, etc. Acceptable sweetener: boiling dates then pureeing them, just like Daniel probably did during his time in Babylon (j/k).
That's the most painful way to lose weight I've ever found, second only to the time, in high school, I lived for two weeks on Slim Fast drinks. The late 80s / early 90s Atkins Diet was also bad: I remember making "dinner rolls" out of egg whites and not much else. Once I lost 10 lbs in one week (at age 14, so still growing) by eating Campbell's soup before a tiny lunch and supper each day. I wonder what my sodium intake totaled that week. We were staying at a friend's beach house so maybe I got away with it by swimming four hours a day and the sodium actually helped replenish lost electrolytes . . . Fad diets of every kind, ugh.
I wish someone had told me 35 years ago 1) only to make dietary changes I could live with indefinitely and 2) to make eating enough protein a high priority. One of my daughters commented that over the last few months I've been the happiest she's ever seen me while losing weight, and I think it's because of the two things I just mentioned.
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Dinner last night was goulash.
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Hey gang!
"I like myself unconditionally!"
Happy Humpday! Shipment day. I'll be occupied at least.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: Shoulders- seated machine shoulder press, reverse flyes, cable reverse flyes, dumbbell side laterals, leaning single arm side laterals 4x12,10,8,6
Assessment: Lamb for dinner with rice.1 -
The pound came off so I'm back to my lowest weight, in the last 19 years, of 171.4.
Goal for 4th of July weekend: stay in a slight calorie deficit.
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Dinner last night was Papa Murphy's pizza. Had planned to eat 3 slices, which would have put me right at my calorie goal for the day. But made the mistake of watching TV while I ate, next thing you know I was 4.5 slices before I stopped. Will cut back slightly over the next couple days to compensate.
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Hey gang!
"I like myself unconditionally!"
Happy Thursday! Shipment was a decent size so I kept busy my whole shift yesterday. Probably not likely today.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: KFC for dinner.0 -
Weight this morning: 169.4 lbs. So now I'm in pre-baby territory, right back to the summer of 2005.
I should apologize to the Ultimate Daniel Fast website creator because after my rant of a couple of days ago, I made her DF Baked Oatmeal recipe for breakfast. Baking without sugar is helpful in a deficit.
I could have eaten more during those 3 week Daniel Fasts but wanted to lose weight, even though that's not the point of the plan. I think my avg. calorie consumption was 1300, not enough. Yesterday I came in at 1850ish, with 700+ calories burned during workouts (not counting NEAT). So much easier to exercise more instead of cutting out all snacks and tasty foods. And inevitably, most of the pounds lost from the Daniel Fast crept back on.
This past month I've gone up on the scale a bit, then back down, but overall felt like I was just maintaining. However, that's not true.
May 28th weight: 176
June 2nd: 178 (not a true "gain" — just water, probably from going out to eat or that TOM)
July 3rd: 169.4
In the past 36 days I lost 6.5 pounds. It's a slower rate of loss than in the spring, as expected, but it isn't just maintaining my weight, either.
Options:
1) go into real maintenance, given two upcoming trips in July and a sprint triathlon at the end of August. Eating more food will help me go farther, faster on the bike and run.
2) Keep on with a "one pound of loss / week" goal with a few hundred more calories / day while traveling (but keeping under 2000).
3) Go "hell for leather," as a 1930s detective novel would say, and try to lose as much as possible to get below 160 lbs as soon as possible.
#3 is the option past me usually chose, and we know how that worked out, long term.
I like #2 for now.
Somehow option #1 scares me (if I go into maintenance, I'll never return?!). Gee, love how weight loss brings out all kinds of psychological battles. Some day fairly soon I'm going to prove to myself that "maintenance" does not mean "gain all the weight back." Losing fat is more important to me than how the triathlon goes. For now. Maybe that will change once August arrives.
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Dinner last night was baked chicken with rice and Brussels sprouts.
@DiscusTank5 ultimately you'll have to decide, but personally if I were preparing for an athletic competition that's only weeks away I would be in maintenance mode rather than trying to lose at the same time as I trained. Maybe final time performance doesn't matter, but during the event itself you can either feel tired but determined to finish or you can feel absolutely horrid, in pain and miserably wondering why you ever agreed to it in the first place. Being short on calories and muscle will do that to you.
YMMV, but after almost a year of trying to lose, I've been doing an intentional maintenance phase for the last few weeks. You know what? Some days I've been enjoying the extra calories, but other days I've been longing to get back into the losing phase again, almost reflexively eating that way if I don't pay attention. Would have sworn I would be craving a return to bulking phase, but not really.
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@DiscusTank5 , I'm confident that you'll figure out what's the best plan for you over the next few weeks, intelligent and sensible woman that you are.
However, because I'm an interfering internet auntie, I'll just point out a couple of things I'd suggest including in the considerations:
- Maintenance practice before maintenance can be a helpful thing.
- There are intermediate options in between "lose a pound a week" and "maintain".
Yeah, ruling out option 3 is a good plan. Option 1, 2, or something between them would have potential IMO, and the difference is personal preference.
Best wishes!
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Yeah, going into maintenance is logical. And it would be better for my health with a late August, late afternoon triathlon looming. It's the mindset I'm in that needs some adjusting.
Thanks for sharing your view. Why is deficit eating appealing anyway? Is it just a habit?
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Thanks Ann. I appreciate your advice. I need to practice maintenance a day here or there to make it less scary. And I should start haunting the maintenance boards to see how other people handle it.
Hmmm . . 4th of July weekend is here. I'll be away from home and my gym and bike, so burning fewer calories. But eating 1500 calories is a lot harder when staying with family at a place that caters meals, so maybe aiming for 2k is the way to go.
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Why is deficit eating appealing anyway? Is it just a habit?
Nothing more complicated than that. Give me another few weeks of maintenance, and I'm sure that habit will disappear. Which is why I need to decide now if I want to try to lose any more or stay where I'm at for a while, so I can take advantage of habits still ingrained.
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Hey gang,
"I like myself unconditionally!"
Happy TGIF! 4th of July, but for me I feel as if Independence Day has been taken away by what this admin is doing. My POV as more of a Liberal from CA. Anyway, after my shift today, I'll later be boarding a plane tonight to fly to the Philippines for the next 2 weeks!!! Can't wait!!!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment: Spaghetti for dinner.1 -
I also had spaghetti for dinner last night. Burger burn tonight for the 4th.
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My parents, daughter, and I stopped for lunch at Arthur Bryant's Barbecue in Kansas City. Their ribs were outstanding! Pics of Pres. Carter and Obama at the restaurant on the walls. If your travels take you to KC, I recommend this place. (And I'm not crazy about BBQ generally.)
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Hey gang,
"I like myself unconditionally!"
Happy weekend! I lose a day because of flying.
Cardio: none
Strength: none
Assessment: Airplane food. But good!
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Yesterday was date day, took my wife to the Titanic museum exhibit, with dinner at Denny's after. Ooh, I know, fancy dinner, but our family used to love Denny's until they shut the doors of all the ones in my city, but since this museum was in the next city over which still had an open Denny's, we went. Had the bourbon chicken skillet with potatoes and veggies.
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Hey gang,
"I like myself unconditionally!"
Happy Monday! Here in the province with GFs family. They enjoy me so much. Will eat LECHON tonight.
Cardio: Walk/run- 2 miles (200 calories)
Strength: Chest- Hammer incline bench, machine chest press, machine dips, machine flyes, cable crossovers 4x12,10,8,61 -
Strength: Push Day
Bench Press 5x5
Incline Cable Fly 10x10 EMOM
Machine Decline Press 4x10
Smith Seated OHP 3x10 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchoppers 2x10 «superset» Pallof Press 2x10sAnalysis: Taking the week off from lifting last week was a good decision, as my shoulder is almost completely back to normal. Knocked off 5-10% from all my weights for my first workout in a couple weeks, should be back to normal really soon.
Food: Dinner last night was baked ribs
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Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Had a great family party and lechon, dinaguan and balut all present to eat!
Cardio: Walking/jog- 260 calories
Strength: biceps- preacher curls, barbell curls, alternate dumbbell curls 4x12,10,8,6
Assessment: Whole pig, dinaguan, balut, rice and vegetables.
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Each person to their own food choices, but remind me never to go to a dinner party at your house, @ninerbuff lol.
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Strength: Pull Day
BB Row 5x5
Cable Row 4x10
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10 «superset» Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90s
Monkey Bars 40'Additional Detail: About two years ago, my gym added a set of monkey bars (like the playground equipment) about 40 feet long. In that time since, I have only ever seen a single individual using them to "walk" along the length by grasping the bars one at a time. (Mostly it's used for pullups and the like.) Today I noticed the same "monkey man" had convinced two young guys to try their hand at it. I'm gym-friends with the guy (as in we smile, greet one another, trade jokes, don't know each other's name), so I stopped to give him a little grief about proselytizing new converts. One of the young bucks (half my age) challenged me to try my hand at it, so of course I had to pick up the gauntlet and respond. My first thought (after five feet) was I hadn't done this in almost thirty years, not since basic training; my second thought (after ten feet) was how glad I am to have lost 25 lbs this year to make the swinging easier; my third (after twenty feet, about halfway) was realizing my grip was already tired from having completed a pull-day workout, how bad would it appear to not be able to finish the entire length? But I made it through, huffing and puffing by the end, to their approving applause.
Food: Last night was garlic soy chicken with buttered egg noodles
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This is great! My gym's (uneven) monkey bars are probably half that length but get used a little more often, maybe once a week. One of my daughters did competitive gymnastics for awhile, and she could do those like nobody's business.
Forty feet is a LONG way, and after a workout that's hard on your hands, too. Impressive.
******
Food:
I ate 3,000 calories for three days in a row (even passing up quite a few desserts) with minimal exercise at the family reunion: brisket, the local ice cream shop, breakfast casseroles, pizza. I couldn't choose my food at the meals, but they were hearty and I tried to look at those days as a "refeed" of sorts.
We had company for breakfast (fried eggs, toast, and Aldi's chicken sausage links) and at supper (chicken and dumplings; strawberry trifle), so my calories are still above normal today: 2400.
Exercise: 5 miles outdoor bike / 5 miles indoor bike; strength and conditioning for 25 min. with dumbbells.
Still tired from the trip, so going to bed right now!
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Hahahahaha! Bro there was some simple stuff too. Lumpia, and pancit which are basics that ALL people pretty much love.
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Hey gang!
"I like myself unconditionally!"
Happy Thursday! Looking to purchase an e bike today. Then I'll have an easy way to get around the city. Will get it for my GF who has to hire a taxi whenever she has to go a distance away.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Vietnamese for dinner.
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Strength: Leg Day
Squat 4x10
BB RDL 3x10
Hack Squat 3x20
Machine Hip Thrust 3x10
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Cable Side Crunches 2x10 «superset» Overhead Pallof Press 2x10s
Stretching 10 minutesFood: Last night was homemade French dip sandwiches with baked fries
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Hey gang,
"I like myself unconditionally!"
Happy TGIF! Today I go sign a lease for 1 bedroom condo. Has amenities, pool and for only..........$268 USD a month!!!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment: Japanese for dinner!
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