Daily Chat Thread
Replies
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Barbell, I feel like I need a break from logging, too. However, I'm terribly afraid I'll just eat loads of carbs and little protein :grumble:
Marie, that sounds like some awesome deadlifting :flowerforyou: I haven't quite hit 80 lbs yet
I have a NSV but it's... embarrassing :blushing: So, can we all just take my word for it?
DH and DS have baseball and I usually run on the track but since I'm taking the week off, I'm going to enjoy the quiet time at home. I'm over on cals today and I really want some wine :grumble:
Marianne, finding clothes that fit is always a positive experience!
My workout clothes come from Target.
Be, those improvements look pretty awesome to me!0 -
i find i have to be totally committed to the idea that in the long run it will be better for me to have a more muscular body. i can do a fat shred later, after i've built up some muscle. the older you get, the more you lose muscle. if you gain and lose weight multiple times, every time you lose, you lose muscle and fat and gain back fat only. which left me with a high body fat percentage and low muscularity. a set up for a frail old age and weak bones to boot.
it's a psychological game changer. when you're used to calorie restriction and cardio and the scale, it's harder - yet totally necessary - to make the jump to a program that's a lot of work now for a benefit that seems further down the line.
I am going to read this article more thoroughly later, and I am not doubt some muscle mass loss due to age, and or hormone changes within the body. I also do not doubt as we age it is harder to gain muscle mass, again hormones, metabolism play a big part of this process. Please remember it is hard to put on muscle....period. Even men work hard to gain muscle mass. Women lack don't have the levels of testosterone men do...that makes it even harder for us to put on muscle mass, and next to impossible to gain the bulk of a man.if you gain and lose weight multiple times, every time you lose, you lose muscle and fat and gain back fat only. which left me with a high body fat percentage and low muscularity. a set up for a frail old age and weak bones to boot.
This is where I have a problem with your statement:
a) yes it is true if you eat at a deficit you do not add muscle, but lifting you can maintain the muscle you already have. At a 20 % deficit of your TDEE you will lose very little of your muscle mass that you currently have. if you are lifting heavy.
b) Lifting heavy has actually shown to reduce the loss of bone density with age, and my even help build new bone in postmenopausal women, and those who suffer with osteoporosis. (I can find the article again, and provide you some links if you want)
c) Why do you think that just because you lose SOME muscle mass, anything you gain back is ONLY going to be fat? If you are working out steadily, and you decrease your deficit from 20% to 10%. So you are eating closer to maintenance calories why can you not put on muscle mass? Why ONLY fat? If that were true body builders would never gain the little bit of muscle they lost on a cut cycle, and would never be able to add muscle mass.
Please if someone can add to this, or if someone sees a flaw in my research let me know. While I am some what knowledgeable of the bodies anatomy/physiology, I am far from an Anatomy/ Physiology major. There are so many medical sources, and other source that may or may not be reputable, or no longer valid. I also acknowledge that all research papers, and articles are open to an individuals interpretation of said article, or source.
With that said, if I am mistaken on a view I would love to be corrected, and am fond of critiquing. I do promise to read your source more thoroughly, and am curious as to why you came away with the thought process you did. :happy:0 -
Btw, my protein goal is 122g.... I meet that most days. Check out my diary if you like - no protein shakes in sight! xx
I took a look and I'm going to have to Google half your list
I feel pretty ignorant. However, maybe I'll find myself a new food treasure! :drinker: 0 -
See this is a prime example of what I am talking about with interpretation. I missed it until I just read barbellcowgirls response to your statement. I see why you would want to concentrate on muscle gain, and wait to cut fat until later, but I am still concerned mostly by your last two statements of bone loss, and only able to gain fat after losing some muscle mass.0
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You're misinterpreting what I'm saying.
In the past I've lost weight thru cardio and calorie restriction. Then gained back weight when not exercising at all. Then lost that weight through cardio and calorie restriction again. My point is that if you do this a few times, the net result will be a loss of muscle mass and gaining weight that is all fat.
Where I am today is I have to both lose fat and rebuild muscle. I'm trying to do this by doing the NROL4W program. So far, only at the end of stage 1, I have not seen big changes like I am used to with cardio/cal restriction method. Ergo, I conclude that at my age and with the amount of muscle I want to put back and the 20 lb of fat I want to lose, it will likely be a slow process, but one that will eventually work.
Due to having gone thru the change of life, I am afraid to use cardio/cal restriction alone since it will result in further loss of muscle. Therefore I will have to be satisfied with a longer term process.
My feedback was to a member who had gained and lost weight several times - the caution is that repeating this cycle only undermines health in the long run. Heavy weight training is the better way to go, even if it takes longer to show results.
Furthermore, the older you get the more you will lose muscle if you do not do any resistance exercise. When you lose muscle, as per article, you also lose bone density. So, the time to start weight training is sooner not later.
Hope this helps clear up any misunderstanding.0 -
See this is a prime example of what I am talking about with interpretation. I missed it until I just read barbellcowgirls response to your statement. I see why you would want to concentrate on muscle gain, and wait to cut fat until later, but I am still concerned mostly by your last two statements of bone loss, and only able to gain fat after losing some muscle mass.
Basically I'm afraid that the program might not work as well for someone of my age - if it doesn't give me the results I want after completing 6 months of NROL4W, I will only then try a cardio shred, because by then, I reason, I will have put some muscle back on, and could theoretically withstand a brief 3 month cardio shred. But I don't really know if this is the right thing to do, it's just me hedging my bets.0 -
Sunshine, yep, I think Beeps misinterpreted what you were saying as well.
We start losing muscle (if we aren't strength training) in our 20's. That alone should be enough to convince women to hold onto what precious muscle they have left even if they don't make efforts to gain some.
Did you just start lifting? If so, my guess is you'll be amazed at what a difference you will make in your body in a year with just lifting and eating at maintenance.0 -
Sunshine, yep, I think Beeps misinterpreted what you were saying as well.
We start losing muscle (if we aren't strength training) in our 20's. That alone should be enough to convince women to hold onto what precious muscle they have left even if they don't make efforts to gain some.
Did you just start lifting? If so, my guess is you'll be amazed at what a difference you will make in your body in a year with just lifting and eating at maintenance.
Thanks cowgirl, exactly. I did strength training for about 3-4 years in my 30s, but when I started having children, stopped. My now ex husband and I used to lift together. Obviously he's out of the picture now for the last 8 years. The gain-lose cycles started after my second child was born. Started the cardio shreds at age 40, gained and lost 4x. I've kept 20 off for a year, but want to lose 20 more.
Are you suggesting to eat at maintenance and just life for a year? Even w 20 lb to go? I am 5't5" 148 lb.
Just started weight training again0 -
117 g protein and 1443 calories . I can't imagine eating much more tonight! I am stuffed. per scooby calculator BMR is around 1300 and TDE is 1700-1900, I can't quite remember the #'s.
This is what I've had today:
yogurt
2 c corn pops 1 c milk
canned tuna
protein shake
7 oz turkey
3/4 peas and carrots
1/2 c dumplings'
1/2 c ice cream
Majority of this was consumed from 1:30 -6:30. I didn't get up until 10 :noway: and the yogurt was preworkout.
I want to do this right this time. I didn't see much change with NROL4W. I think the problem was the protein intake. we'll see if this works.
sunshine, I am 5'5 and 152. I am pure FAT on butt and thighs! and I MEAN fatty. I am tossing the scales and focusing on lifting. It was me who posted about the vicious cycle. I am tired of it. This time it's for my health. Yes, I will have the occasional cookie, pie, or whatever BUT I want to keep my protein HIGH.
Lauren, the bombshell, noticed me today. She mentioned she saw me lifting heavy first. Also, I found out that last summer she competed. She was so THIN and zero body fat. If I can figure out how to blur her face and post a pic on here I'll show you what she looked like competing and now. She says she won't do that again. She was too grumpy, tired, and hungry. I think she looks better with more fat on her.0 -
Sunshine, I think it depends upon your patience level, your goals, and how your body responds. If your main goal is muscle and strength right now, eating at maintenance or just below maintenance may bring a lot of changes to your body. If you're really concerned about fat loss, do a little more of a deficit and see what happens. I know some women, like Samntha14, who found that their bodies changed drastically with lifting and a 10lbs loss.
I'm 5'5" and 144lbs. I thought I would need to weigh in the 130s to get to a mini-goal of a 28" waist, but I currently have a 27.5" waist (in the mornings, LOL). To get to my desired "look" and BF%, I think I need to lose 10-15lbs and then bulk or do a recomp depending upon how much muscle I actually have under this fat. But my goal has changed from trying to get the fat off quickly to maintaining my strength and muscle mass. I don't do even a 20% deficit. I just want to keep seeing a slow downward trend on the scale and inches!
Manic, you are killing the protein! I don't keep eating if I'm full once I've met my protein goals. I don't see the point in stuffing myself. Some days I net pretty low due to my activity, other days I'm well above what I need. It all evens out.0 -
Woo hoo! Breakthrough! You can do it ManicBeeps :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.
I wish there was a way for you to track protein with out tracking calories 
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I'm with Cowgirl here. I'm all about building muscle and strength. Beeps looks incredible no doubt, but me and low cal will NEVER work. I just have to trust in Supercharged and let the fat burn itself and not worry about it. I'm eating like a stuffed pig this week. My average is 2100 a day. I'm 5'6'' and 144 lbs
DNA happy birthday and that new kitty is so pretty. In fact she reminds me of my own who just never became a cat (tiny little thing and still has kitten fur at five.)
Manic I'm so proud of you girl. getting it done. I max out on protein any day I have a full can of tuna :laugh:
I got a rest day today because hubby came home late from work, complained about the noise of all of our computers and then left the house to eat dinner by himself. Welcome to my world. Lovely starting mothers' day weekend with everyone aggravated with each other. I NEEDED a rest day though. After three super hard days at the gym in a row.0 -
Thank you , Sam. Having your approval means a lot. :flowerforyou: OH, and YES! I wish I didn't have the calorie tracking too. I noticed I had about 100 cals tonight so I ate ice cream!!! UGH . but you know, maybe it will keep me from binging doing it this way. Plus, keeping my carbs down is keeping me from eating all the time. I don't think I've went over on my carbs this week.0
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I baked a cheesecake. Yep, yes I did. And I had two small slices, and a cider :drinker:
And just to share (and increase the pics in this thread)....
Cheesecake (gluten free and lactose free - woot!)
Cider... I had the plain apple one tonight - two more left!
And having this little face staring up at me
I think I'll be going to bed shortly :laugh:0 -
Oh, food pics?!! It's on like Donkey Kong.
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Banana Bread topped with pecan streusel and finished with Bailey's Irish Cream glaze.0 -
Btw, my protein goal is 122g.... I meet that most days. Check out my diary if you like - no protein shakes in sight! xx
I took a look and I'm going to have to Google half your list I feel pretty ignorant. However, maybe I'll find myself a new food treasure! :drinker:
Hahaha really? I guess the TVP (textured vegetable protein) is prob the weirdest thing in my diary. All it is is the dry soy that many vegans would use to make faux mince. It actually has no real flavour (certainly not meat!) so I add it to the top of my yoghurt for a crunch I also have to make my own porridge (being GF) so I use the same TVP and brown rice to make it - its almost like rice pudding for breakfast!
Otherwise, most of my protein is from cottage cheese, tuna and chicken or beef.
Pronutro has been in my diary lately which is a cereal from South Africa (also like an instant porridge) but made from corn and soy instead of oats.0 -
Thanks for explaining, Jo! I can't have soy :grumble: But I have been eating more tuna. I haven't done cottage cheese in awhile. Maybe that'll be on my list for next week. I absolutely love it with peaches and cinnamon stirred in. I think Grapenuts on top would make it like a super duper fast cobbler!0
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Yeah I have it with apple - cottage cheese is definitely a 'sweet' rather than savoury food for me.
I was also thinking about how I ended up with a protein packed breakfast - I looked at my diary and added protein to the meals where I previously didn't have any. Maybe if you don't have protein at breakfast, you can add it there? Not with soy obviously but maybe eggs or something like that? Just a thought xx0 -
I always have peanut butter in my oatmeal. I usually have two pieces of bacon. Last weekend, I opened the package of bacon and it was impossibly stuck together. It was a mess and I'll never buy that brand again. I have also been snacking on hard boiled eggs but not this week. Next week :ohwell:0
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had blood drawn this morning and missed the childcare window at the gym. Looks a like a rest day. I may try to get a lift in in the morning. Maybe.0
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Thanks cowgirl - appreciate the insights. Lord knows I need help getting my mind straight on this. Stage 2 starts tomorrow and I finally took an inch off my waist (body was getting used to HRT!)Sunshine, I think it depends upon your patience level, your goals, and how your body responds. If your main goal is muscle and strength right now, eating at maintenance or just below maintenance may bring a lot of changes to your body. If you're really concerned about fat loss, do a little more of a deficit and see what happens. I know some women, like Samntha14, who found that their bodies changed drastically with lifting and a 10lbs loss.
I'm 5'5" and 144lbs. I thought I would need to weigh in the 130s to get to a mini-goal of a 28" waist, but I currently have a 27.5" waist (in the mornings, LOL). To get to my desired "look" and BF%, I think I need to lose 10-15lbs and then bulk or do a recomp depending upon how much muscle I actually have under this fat. But my goal has changed from trying to get the fat off quickly to maintaining my strength and muscle mass. I don't do even a 20% deficit. I just want to keep seeing a slow downward trend on the scale and inches!
Manic, you are killing the protein! I don't keep eating if I'm full once I've met my protein goals. I don't see the point in stuffing myself. Some days I net pretty low due to my activity, other days I'm well above what I need. It all evens out.0 -
<forehead smack> I can do my workout from home. Hubby bought 25lb dbs WHat can I sub for cable rows? 0
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Barbell (dumbbell) rows.<forehead smack> I can do my workout from home. Hubby bought 25lb dbs WHat can I sub for cable rows?0 -
Jo, I am a high carb eater. So , I have been adding protein where I wasn't getting it. I really don't prefer eggs but I've been eating them a couple times a week. My protein this am was close to 30!!! Before my self challenge, I would eat zero protein and full carbs.
I don't like cooked fruit or processed fruit . It sounds so good with cottage cheese . Just can't do it though. It's a slimy texture thing.
DNA, HAPPY BIRTHDAY!:flowerforyou:
How do I post pics on here?0 -
Manic, I use fresh fruit.
I upload my photos to Photobucket and then paste the IMG code here.
Okay. I've got my day mapped out for 104 g of protein and room for a hearty glass of wine. I start Stage 3 tomorrow.0 -
I'm too lazy to do a search. How do I upload photos in the thread?
Gonna go with the db rows. Right now I'm washing my yoga mat in the bathtub, the basement flooded last week, it was gross.
I hate cottage cheese, even with fruit. I just can't get past the texture. We all have our thing.0 -
I'm too lazy to do a search. How do I upload photos in the thread?
Gonna go with the db rows. Right now I'm washing my yoga mat in the bathtub, the basement flooded last week, it was gross.
I hate cottage cheese, even with fruit. I just can't get past the texture. We all have our thing.
Maybe I am too BUT if someone explains it in simple terms I understand better.
You didn't like the "push the kid" idea?
I like cottage cheese on my salads. It is rather bland by itself.
only 81 G protein planned today equals to less than 1000 cals. Plenty of room for dessert this evening .:embarassed:0 -
Greetings everyone. I am little over half way through phase one. Just completed 5a and b. I tried this before last year but was derailed by a sad life event. Last year I was very nervous about using the squat rack around the guys. This year I don't care as much - just a little twinge..
This year I am more worried about injury being 54. I am 5 ' 6" and 154. Would love to be 135 but if I get to size 6 from lifting I don't care about the weight. Doing NR 3x week and zumba 2 times a week. Eating 1450 on non lift days and 1650 on lift days. I started out pretty weak so I am up to 30 OHP, 70 DL, and 60 squat, 80 row so far. My lower back is a little sore from yesterday's DL - thinking I need to stop DLing the curling bar and use the real barbell with larger plates next time. Thats all for now. Just wanted to say HI!0 -
Welcome, Ari. You should friend SueLegal. She is 60 and finished NROL4W. She's my hero. after 2 years, I am finally learning that I do NOT care how much I weigh as long as I am smaller and fitter. I recently put away my scales.
1252 cals and 82 g protein. that's with a protein shake later this evening. I can't stomach more turkey tonight. Maybe if I am hungry later I will try to eat some. A cup of beans was my supper. HIgh in carbs and at least I didn't go over in that area today.
I am extremely bored today. My oldest is out of the house, middle child is out doing his own thing without me, and my baby has discovered texting (on my phone :grumble: ) so here I sit. Bags are packed for vacation that begins after church services tomorrow. House is clean. I could go workout ...... I just might do that.0 -
Hi Ari! Welcome, nice to see you here 0
