Daily Chat Thread
Replies
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Some dude totally dominated the squat rack the entire time I was working out today. So no squats for me today (my favorite!) I ended up getting there later than my normal time, so I hope that if I'm not late again, it won't be an issue. I feel like too much of a newbie to try to squat without the rack. I subbed the leg press machine at the end since he was still there even after my HIIT. Not the same but didn't know what to do.
What should I do next time? Just ask if I can bust my 2 reps out?
you can squat with dumbbells. i did that once or twice - the heaviest on could manage was 40lb though, felt pretty awkward. i hear you about the gym - it can be hard to work your way in to the right area if it's busy. for sure.0 -
As far as the discussion on body changes, here's my view based upon reading way too many articles regarding fat loss and what has worked for me: Fat loss comes from eating at a deficit or from eating at maintenance and lifting heavy. The latter is a very slow process that can take years (not always- see Sam's story above). Retaining muscle (or building a small amount in newbies) happens when you do progressive load resistance training.
So eat at a (moderate) deficit to create fat loss while lifting heavy to preserve muscle and increase strength if your goal is to lose fat.
Lyle McDonald recommends (and there's a lot of research to back it up) that you take full diet breaks (eating at maintenance) for 10-14 days every so often (usually every few months). The leaner you are, the more often you take them. This helps decrease the adaptive thermogensis response, helps cortisol and leptin levels regulate, gives you a mental break, and makes going to the gym so much more fun(strength levels tend to shoot up when you're not eating in a deficit).
What she said!! lol You should show your side by side Cowgirl. Your story is pretty cool too. You're no slouch yourself.0 -
This sucks. You can always substitute with goblet squatsSome dude totally dominated the squat rack the entire time I was working out today. So no squats for me today (my favorite!) I ended up getting there later than my normal time, so I hope that if I'm not late again, it won't be an issue. I feel like too much of a newbie to try to squat without the rack. I subbed the leg press machine at the end since he was still there even after my HIIT. Not the same but didn't know what to do.
What should I do next time? Just ask if I can bust my 2 reps out?
and never be afraid to ask if you can "work in" I meet the best people that way 
Speaking of fasted... Not something I can pull off, but Lou does talk about it in Supercharged. He seems to come down on the side of "hey as long as you get enough fuel for the DAY, and meet your macros, you should be fine... unless you are a SERIOUS lifter."
Trying to get to ZUmba tonight. Told the girls I'd see them there. Super hungry today after lifting yesterday ROAR! I'll tell you what though, DOMS+ platform sandals+ lots of stairs= aches and pains. (They took a math exam today but do BWM for me today lol)0 -
I need to up my protein, too....I think I will see what manic does and whatever she posts for the day, I am gonna BEAT it!
(...a little competition never hurt ANYONE.)
And, as for "side-by-sides", I think this thread is VASTLY lagging in having pictures, of any kind, being posted with regularity!
Sheesh, women, we are LIFTERS and we are developing AWESOME physiques!! Show me your muscles!! I LOVE ME SOME PICS!0 -
Hi ladies I have a question...........actually maybe two now that I'm a thikin bout it.
I upped my weight on my deadlift last night, and I started to lose grip. Do you think I will lose grip strength if I switch to a mixed grip, or should I just struggle a little until my normal grip equals out?
What are your thoughts on Strong Lift 5x5 (I know it's a good program) when I am done with NROL4W Where would a good source to start researching it be? How should I incorporate it with my kickboxing, is only 2 days a week OK with Strong Lifts?
Sorry that is way more than two questions, but once I started they just poured out. I am sure I will have more questions too.
OOO! I thought of another about squats. I want to get away from the Smith machine, but my gym does not have a rack. Do you think loading the bar at the bench, and sitting down on the bench. Getting under it in a seated position, and standing with it to move away from the bench.... then doing my squats is OK, or am I risking my back that way?0 -
Nancy - I do a mixed grip on my deadlifts. I don't think it has affected my grip strength (which is still improving with various other exercises I do that might be DB only, for e.g.)
I am sure StrongLift 5 x 5 is a great program....so many people have done it! I haven't, but I know many who have done it and really liked it!
I think if you want to continue improving your strength, mobility, flexibility, then lifting 3 x per week is pretty necessary. 2 times is kinda "maintenance" and 1 x is barely gonna result in much improvement (although it would certainly result in some).
Re: squats from bench-press set-up. DON'T - NOPE. If your gym doesn't have a squat rack or a power rack, then I think you should choose a squat-alternative that doesn't require a BB at all....goblet squats, bowler squats, DB squats, etc.0 -
I need to up my protein, too....I think I will see what manic does and whatever she posts for the day, I am gonna BEAT it!
BRING IT
Yesterday was 115. So did you get more in than that today?
I"m pretty sure you'll beat my totals today. :grumble: I'll finish my logging here in a few.
Only 58 g protein today . I am slightly under calories. stoooooopid bites of chocolate cake at lunch. anyway, I WiLL drink protein shake IF I get hungry later.0 -
Nancy, why don't you stay at the bench? You are already there and I'm sure it will be easier to stay in one spot than to move around with that much weight.
I like what the other girls said about squats. I can't do back squats due to shoulder injury . I do goblet, box squats, sumo squats, and I do a squat machine just for extra exercises.0 -
I snacked on candy and I'm having pizza for dinner
Finishing Stage 1.
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Somewhere in Stage 2.
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End of Stage 2.
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It all looks the same to me.
Beeps, do I win prize? :laugh:0 -
Okay, Dnamouse and Barbell, question for you ladies. I noticed ya'll mentioned you are not big on breakfast. I've just started to skip as well and am doing a 1-9 eating window, which I quite prefer as I also love big dinners and snacks. However, I've just started doing my lifting about 5:30-6:30 in the AM. (2nd day today, woohoo!) My concern is this: if I start my fast at 9pm, lift at 5:30, but still don't eat until 1, am I risking my muscle eating itself? Lol ok, maybe not that dramatic, but I've always read you need a protein heavy meal after your w/o to preserve and help build the muscles you're working. If I go without for another 6-7 hours, am I risking muscle loss? Do I need to break my fast early with say, a protein shake on my lift days?
I don't think it will do too much damage, so long as you're eating properly within your window. I include a coffee (skim, no sugar) or a black tea in my fast, because Mama needs her morning caffeine or all hell breaks loose :ohwell:
I've been consciously doing IF in various forms for a little over 12 months now, its really just the way I naturally eat. When I tried following the "you must have breakfast every day" thing, I was starving and put on weight because I over-ate.
At the moment I workout after I get home from dropping the kids at school (its the only time I can slot it into my work day - the perks of being my own boss lol). If I need something afterwards, I have a coffee and not long after it's lunch time anyway.
It all comes down to you and what you feel happy doing, and how your body feels. If it works, keep going, if it doesn't, try something else
Welcome Emma :flowerforyou: Just wait til you get further into the Stages - sweaty is an understatement lol
oooeerr photos!! Runz, you look awesome
I shall get the husband to take some pics this weekend on my birthday :happy: Or maybe I'll get one of the girls to take some when they take me out for lunch
Hoping to go look at some kitty cats tomorrow. Our old darling girl (14yo) passed away at the start of December last year and we are just about ready to adopt a new cat/s. The shelter I rang has two 6month old sibling for dual adoption, if they like us, they sound just about perfect :bigsmile: Good incentive to finish cleaning out the garage as well as that is where they will sleep 0 -
Oh, and while I think about it (just about finished lunch so computer time is nearly up LOL)...
Extreme boost maximizer bras are freaking awesome. I actually look like I have something in the chest area :noway: :laugh:
I needed to share that :bigsmile:
And I now have a little rounded butt - it sticks out juuuussst right. I need to take photos with my awesome bra and butt .
Quite obviously my lunch included a snack of chocolate, a coffee AND a tea. Caffeine all the way here today! Well that, and I lifted, which means I feel totally brilliant 0 -
Thanks for the feedback ladies. It seems that there is still conflicting evidence on both sides here. Some say no harm, some say at least take BCAA, some say no BCAA as long as your daily protein is on target, and on and on. It's hard to get a clear picture, especially as most of the fasted w/o data summarizes a fast ending with a w/o and immediately eating afterwards. :shrug:
I think the part you bolded is the only issue. Working out fasted is controversial, but I don't see any clear evidence way one or the other as to it's negative effects and I do it on occasion myself. It's the post-workout nutrition that I would be concerned about. If you were eating a few hours after your workout, probably not a big deal. But waiting 6 hours could be a problem. Like you said, you will just have to see how it works for your strength gains, etc. Keep us posted on how it works for you!
Pics, eh, I need to take some decent side-by-sides. It's good motivation.
runz, you're so lean to begin with, but I see some definition popping out in those later pics!
Nancy, I can't imagine how that would work. Once you get to higher weights, it seems it would be difficult to balance it all as you're moving away from the bench. I'd stick with dumbbells or see if anyone else at your gym has a technique they use. Mixed grip has not hindered my grip strength as far as I can tell. I went with Supercharged after NROL4W because I like the variety and the fact that it's very well-rounded. I am probably in the best shape of my life right now- cardiovascular-wise and strength-wise. I checked out 5X5, but it looked boring to me and didn't seem to fit my goals.0 -
Oh, and while I think about it (just about finished lunch so computer time is nearly up LOL)...
Extreme boost maximizer bras are freaking awesome. I actually look like I have something in the chest area :noway: :laugh:
I needed to share that :bigsmile:
And I now have a little rounded butt - it sticks out juuuussst right. I need to take photos with my awesome bra and butt .
Quite obviously my lunch included a snack of chocolate, a coffee AND a tea. Caffeine all the way here today! Well that, and I lifted, which means I feel totally brilliant
I totally agree with everything you just said!:laugh:
I live in push-up bras from VS. I bought a sports bra from VS a few months back and when it came in the mail, it was a fully molded, push-up. Didn't think I'd like it, but I have to admit it's nice to not have the bewbs look smashed flat when I'm in my gym clothes. Look good, feel good, lift like a boss! :bigsmile:0 -
dna, LOL I have a couple of Victoria's Secret bra that increase 2 cup sizes. LOVE the way my shirts fit/look whichever you prefer to say with those.
Protein update: 74 g for the day. I had a protein shake.
The scooby calculator says I need 65 g protein a day and 1365 calories to lose 0,8 lbs weekly. I am going to do this for a while. I am tired of starving myself and being on a diet. Sure I lost 10 lbs back in the fall but I gained 6 of it back when I started eating 1200-1600 cals a day . I am tired of the cycle. If I don't lose any weight so be it. That's how I feel at the moment. Who knows what tomorrow will bring. This is without any exercise, I should add. If I do 1-3 hours weekly of light exercise cals should be 1564 and 75 protein.0 -
Sam..did you ever get to Zumba?
Dna...aaawwww....have fun picking put a kitty!
Beeps, I will look into the side by side pics thingy
Runz...looking good!!
I do not fast when I go to lift....I always make sure I have had a little snack, be it a banana, or a Slimfast snack - mostly the latter. If I do not, I feel like I do not lift as hard as I would like...but that is just what works for me - we are all different.
Lifting went well yester, save for the fact that I had left my log back home...ugh! I did manage to lift from memory though...
No classes at the gym tonight, so I get to get a cardio day off.0 -
ZUMBA!! They kicked my butt but boy was it a good class. Burned close to 600. I ate 2600 cals yesterday :noway: All this increased activity just made me so hungry. at maintenance I eat 1900. I think i had 160g on the protein, and I don't even know how.
Cowgirl I know we talked about the VSX Sports bra. It's a biotch to get into, but boy does it do the job.
Manic you keep eating that low, you WILL gain it back every time.
DNa I'm with you, I'm loving my toosh these days. Still not happy with the belly and will never be. The more fat I lose the looser it gets :huh:
Tonight...I lift. I considered 5x5 because I wanted to be super woman and go super heavy on the big lifts. I chose Supercharged because liking what i see in the mirror AND being stronger seemed like a better choice. (Though I'd still like to be able to throw a 300lb man one day lol) Thinking about taking up a combat sport.0 -
PS: my 30yo cousin is in the hospital with a heart problem. You just can't make the *kitten* up. Go to the cardiologist ladies PLEASE0
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Board (bored?) meetings today....
....and, oh yeah, Michelle Obama has NOTHING on these guns, baby!0 -
Yesterday was 115. So did you get more in than that today?
Yesterday I got 74g of protein. That's it! I was totally happy with that (....I only ate 1,047 calories, so most of those cals were protein, frankly!)
...and, yes, I realize you beat the snot outta me with your 115g!!!0 -
Beeps, do I win prize? :laugh:
You *totally* win a prize!! Look how AWESOME you look! Getting stronger....nice and lean....you get my special:
BOOM!0 -
What is this VS sports bra?!?!? Is it in Canada, too?!?!?
Does it come in a tankini style (I don't like tummy showing when I'm at the gym....)?!?!?!
PLEASE POST YOUR PICS of fabulous gym wear! And, yes, your cute tush, too!!!0 -
hey ladies, I have been reading the forums here for a few days, not sure where would be the best place to start posting, so I figured here, where the really active ladies come often.
I am almost done with the book, I just got into the warm up section. I think I may have time to start tonight.
My plan is to do the workouts 2x weekly, my main focus is not strength gains, but just to have a diffrent/better use of my time cross training day. I am a runner, and I plan to stay that way.0 -
((sigh)) BEEPS!! you look awesome.
I woke up STARVING! oatmeal and wheat toast slice. I'll drink a protein shake after workout today maybe 2 for extra protein.0 -
Beeps, you look amazing! I love that dress!
Nancy, I wouldn't try the bench with squats. It seems like it could get ugly real fast.
Manic, you are killing the protein! Color me impressed, and jealous.
Runz, you look great! Idk if it's the angle, but your hips look to be shrinking pic after pic
Dna, appreciate your feedback as well. Aww, kittens in the house will be so fun!
Thanks again ya'll. It's sort of funny, here I am worrying about the minutiae of my diet, when in REALITY I just need to focus on overhauling the whole thing. I need way more protein and I need to quit blowing my calorie goal more than once a week.
Tomorrow I lift! I think this friendly protein competition is great. I'm aspiring to ya'lls high numbers!0 -
((sigh)) BEEPS!! you look awesome.
Do I?!?!? Great!! That's just great!! Hey, Manic, how much do I weigh?!??!
That's right, you have NO clue!! Neither do I....
BOOM!0 -
Beeps, you look amazing! I love that dress!
I LOVE this dress.0 -
Willlift, Protein is a struggle for me. Numerous reasons .
Beeps, I know i know! I haven't weighed all week. I will admit the temptation is GREAT today. I moved the scales to my husband's closet. I never go in there . Out of sight out of mind. Yeah , right. :ohwell:
I have my dinner tentatively logged. Protein intake will be around 80 for the day .
Welcome, rzarley!
Sue! where are you?0 -
I;ve only got 21g of protein so far for today....of course, I've only eaten lunch, so I guess that's okay.
Bet I don't hit 70g of protein today.
manic!!! You are CREAMING me at this (self-started) challenge, already....the ONLY hope I have is that I have packed TONS of Quest bars for my Europe trip and will ingest them at will....so, maybe then I will BEAT you on protein ingested.
I guess I could also add, re: my above photo - how much protein macro do I hit per day?!?!??!!?
I don't know....but, in reviewing my food diary, very, very few days are above 100g (and I am TALL)....most days are between 65g and 75g of protein.
Still rockin' the dress!
BOOM!0 -
Beeps :bigsmile: Sad thing... I am going to the beach next week. . I'll need to buy bars or shakes. Maybe both.
I gotta do something. It is a vicious cycle that I want to stop. (low cals and starving , cardio craze, weight loss then gain back, constant scale reminder) I want to be healthy, fit, and trim. Speaking to the girl at the gym, Lauren, really put it in perspective for me. She is 160 lb size 4 bombshell! NO more scales for me. It shouldn't define me. It shouldn't dictate my feelings. It shouldn't hold me hostage.
So I'm still going strong on my self challenge: No weighing, protein at least 75, and lifting heavy first then HIIT.0 -
So I'm still going strong on my self challenge: No weighing, protein at least 75, and lifting heavy first then HIIT.
^^^^ This is a GREAT challenge because:
1. no weighing - this is an "input" - you CONTROL this.
2. protein at least 75 g - this is an "input" - you CONTROL this.
3. lifting heavy first, then HIIT - this is an "input" - you CONTROL this.
I LOVE YOUR CHALLENGE. You will ROCK THAT CHALLENGE, FOR SURE!!!!!!!!!!!!
BOOM!0
