Daily Chat Thread
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Yeah, it sounds super weird, and I'd never logged alcohol like that! But since wine calories come from carbs+alcohol, the alcohol calories go into either the fat or carb macro space. So you are supposed to count a 6 oz glass of white wine as 140 calories, 8 g fat, and 18 g carbs. So if you have a generous 2 glasses, that's 16g of "fat" which is a lot compared to a 49 g limit per day!0 -
Yeah, it sounds super weird, and I'd never logged alcohol like that! But since wine calories come from carbs+alcohol, the alcohol calories go into either the fat or carb macro space. So you are supposed to count a 6 oz glass of white wine as 140 calories, 8 g fat, and 18 g carbs. So if you have a generous 2 glasses, that's 16g of "fat" which is a lot compared to a 49 g limit per day!
Says who? Not saying you're wrong, just never heard this. Anyhow, I need more fat.... off to get another glass
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Jo-we count alcohol usually as fat but there is an option to calculate as carbs. Alcohol is empty calories. If you pull from carbs it's calories divided by four. If you calculate as fat, it's calories divided by 9. AIgre, if you save you wine for super day, you don't have to be as careful of hitting exact macros. Super can be an unofficial "cheat day." Paul even said on Super days, put your macros in the sheets to light your numbers green then put your REAL numbers in your notes. IT's really only important if you're are participating in Untapped.
I'm doing a second week of 8 days because I have my union cocktail party on Friday and a low day just won't do it. I don't typically drink at the party, because $6 a glass of wine, but the buffet is a dream. I'll try to stick to proteins, but I have to get some pasta in there. Then Saturday will be low and Sunday Super. Boy I can do some damage with that. Funny enough, I was TRYING to eat "bad" at Six Flags on Saturday and I almost nailed my Super macros for the day. I just had to move 2 grams of fat over protein to light up green.
I had my monthly check in. My weight hit a new low this week as well. I started the program at 166 (max), now I'm down to 157 (min) Most of that is from entering this fat loss cycle. Four more weeks, to get it done. My pants fit better. THat's what really matters. I do miss my PRs though.
Stage 4 is so weird with the variable weights and sets.
A2:
Back squat 1x10@70, 75, 80
Chin-up 3x10 @125 assist
Step-ups 18in, 3x10@25dbs
DB BP 3x10@25dbs.
I left it ALL on the floor. I will definitely be going to the gym before 5pm from now on!! Didn't have to wait for ANYTHING!
Happy lifting ladies!! Have a great rest of the week0 -
Here's the info on alcohol
Dr. Brad is the resident exercise/nutrition scientist for ETP.
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Yeah, mine logs as carbs. But either way it'll still pretty much fit my macros - hurrah!1
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Awesome! I had been looking at this graphic and was really sad that a martini was 27 grams of fat! Glad I can count them towards carbs instead.
Nice squats, Sam!
Out this morning for a chilly 32 degree run in the dark, 3.2 miles. I need to figure out my wardrobe for winter running. Tights, a 1/4 neck zip shirt, a very light fleece jacket, a hat and gloves were too warm after the first mile. But I was having trouble convincing myself to leave my warm house without the jacket. In other news, it turns out my Flipbelt has been holding up my pants all this time. I didn't wear it today (cause the jacket had pockets I could put my phone in), and I was hiking up my pants the whole run.
Lucky no one else is out to see me so dark and early!
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Aigre - lol. I have to make myself do bicep curls but I know the feeling. Sometimes I'm just like umm.... Well, it helps following some lifters on youtube too though. I think a video Omar put up mentioned face pulls to help counter bench pressing. So, that kind of stuff helps me figure out what to do, that and some things I just like to do.
I have a small cold now. Yeah. It's just a head congestion and feeling tired but a slight nuisance.0 -
HOORAY FOR BIG PANTS!!
Feel better Dawn. Congestion is no fun.
Today, I be ti-red.0 -
Hi girls! Sorry I've been mia...newborn is adorable and we love her! But I'm exhausted:( I haven't lifted in 2 weeks
. Scale continued to climb, but I saw the endocrinologist today and she's prescribed a new med which should help.
I hope to take a few naps so that I be a bit less exhausted and start working out again! I miss it but can't even imagine dragging my tired tushie to the gym...but I miss it.0 -
Here's my topic of conversation - hubby and I are FINALLY taking a trip, alone; we leave next week. The genesis of this trip was my (benign) diagnosis July 7th.
The fact it has taken us 4 MONTHS to celebrate my tumor-free status is RIDICULOUS.
THIS is EXACTLY the sort of "stuff" that was supposed to CHANGE....that tumor was such a SHOCK and we have not done a really good job, as a family, of prioritizing "important" stuff.
So, last weekend, when my hubby reminded me that our trip to Boston was my "birthday present", I totally SCOFFED....Ummmmmmmmmmmmm, NO, this trip is to celebrate BENIGN.
And, sure, we can do some "birthday stuff" while we are in Boston, but that is NOT "it".
Hubby is away on business this week and I am totally over-loaded with driving teenagers EVERYWHERE (hockey, baseball, volleyball, and leadership....gawd, we can BARELY handle this when there are two adults doing transportation....when it is JUST ONE, it is ridiculous). I have NOT been home between the hours of 8 am and 9:30 pm any f*cking night THIS WEEK.
Soooooooooo, I have NOT had a "chance" to "look forward" to enjoying Boston. To happy anticipation. I just feel completely burned out.
AND FAT.
My friggin' trainer that I used to have saw me yesterday - she hasn't seen me since late June. (i.e. just after my tumor surgery) - and SHE SAID "I SEE YOU ARE FAT!!"
Grrrrrrrrrrrrrrrrrrrrr. She then felt my bicep and said, 'hmmm, but your muscles are great!" And I said, "well, Z, at least I DON'T HAVE CANCER!!" And she laughed and said she could see the fat IN MY FACE.
Grrrrrrrrrrrrrrrrrrrrr.
Kill. Me. Now.0 -
Julie - for sure, newborns are a LOT of work! So wonderful for her that she has you, though.
Samntha - rest up, lady!
Dawn - Oh, I always forget to check youtube! I am much more of a print girl than a video person.
I am dragging today as well. Must be something in the air. I had a late meeting last night, didn't get home until almost 9 pm and hadn't eaten dinner. So I was up late, then the baby and the dog were up during the night. But I did get up and do my Strong Curves workout. SL glute bridges are finally starting to work right, feeling it more in the glutes and less in the hamstrings. One more workout, then on to the second 4 week block.
ETA - Beeps! How mean of your trainer! What a jerk! Ignore her. Boston is lovely! (I am biased, I live in the suburbs). Enjoy your trip and have a wonderful time. Your weight does NOT matter, your health does.0 -
Here's my topic of conversation - hubby and I are FINALLY taking a trip, alone; we leave next week. The genesis of this trip was my (benign) diagnosis July 7th.
The fact it has taken us 4 MONTHS to celebrate my tumor-free status is RIDICULOUS.
THIS is EXACTLY the sort of "stuff" that was supposed to CHANGE....that tumor was such a SHOCK and we have not done a really good job, as a family, of prioritizing "important" stuff.
So, last weekend, when my hubby reminded me that our trip to Boston was my "birthday present", I totally SCOFFED....Ummmmmmmmmmmmm, NO, this trip is to celebrate BENIGN.
And, sure, we can do some "birthday stuff" while we are in Boston, but that is NOT "it".
Hubby is away on business this week and I am totally over-loaded with driving teenagers EVERYWHERE (hockey, baseball, volleyball, and leadership....gawd, we can BARELY handle this when there are two adults doing transportation....when it is JUST ONE, it is ridiculous). I have NOT been home between the hours of 8 am and 9:30 pm any f*cking night THIS WEEK.
Soooooooooo, I have NOT had a "chance" to "look forward" to enjoying Boston. To happy anticipation. I just feel completely burned out.
AND FAT.
My friggin' trainer that I used to have saw me yesterday - she hasn't seen me since late June. (i.e. just after my tumor surgery) - and SHE SAID "I SEE YOU ARE FAT!!"
Grrrrrrrrrrrrrrrrrrrrr. She then felt my bicep and said, 'hmmm, but your muscles are great!" And I said, "well, Z, at least I DON'T HAVE CANCER!!" And she laughed and said she could see the fat IN MY FACE.
Grrrrrrrrrrrrrrrrrrrrr.
Kill. Me. Now.
@Beeps2011 I am totally pissed off on your behath. NOBODY, No woman or man should ever say that to a woman. This is a huge contributing factor to women having to overcome negative body image. How dare she dog you like that.
Best of luck with the kids, and definitely have a blast in Boston. You so totally need and deserve some fun time.
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It was a 50/50 kind of day.
Blew my fat on breakfast (now eating plain tuna on bread for dinner) because I had a turkey sausage honey butter biscuit from Quick Chek. TOTALLY WORTH IT!
I was all over the damn place at work. PMS lack of concentration. ( I get fuzzy brained) But I left early for OBGYN appointment. I'm in very good health.
Got home at 2:00 in the afternoon for total chill time, but my 12yo decided to go MIA and didn't report home until 3:30. Grr.
HAd a great workout though. From now on, I'm getting to the gym by 5:00 pm.
S4 B2
Deadlift 2x15@70 (could go heavier.)
pushups 2x15 military, no stopping.
Low Cable pull 2x15@22.5 and 24
Side lunge with touch 2x15@15 Still humbling
Tell you what, I felt those side lunges the first time I did them for four days. My inner thighs screamed.
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I remember those side lunges, Samntha!
Ran 3.2 miles this morning. Really didn't want to get out of bed, but I did it!0 -
I am totally "okay", today, that she said I was "fat"....I had warned her by text, post-surgery, that I was "fat and bloated". She is a trainer and she looks AMAZING. Always very lean and muscled. It is all good. I am turning 48, and she is 47. I won't ever have her body and she won't ever have my brain.
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I don't like the idea of someone saying another person looks fat but the dynamics different people have with each other, so I can't say it's always wrong either. We also come from different experiences. I don't know what it's like to not be overweight. Even now I'm overweight for my height though at least not obese as I was for a large portion of my life thus far. *shrugs* People vary, which is good, in the end.
Still recovering from a cold, which is congestion so I could go to gym but with work and everything, too lazy/tired but will be hitting it hard again soon. Though work is discouraging me a little. Had another set-back so will be months before I can have a chance to do anything more than what I already do now. Maybe some day I'll actually move up or find something else.
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Having a good day. I love the post-period woosh of the scale. Overnight I dropped 1.5 pounds. It's interesting actually. I maintain scale weight leading up to my period, but I'm actually retaining water. Therefore, When all the water leaves, I can actually see the little bit of weight that I've actually been losing as I was gaining water. As is usually the case, day after my period is new lowest weight. Officially 10 pounds since starting ETP in the beginning of July, but 5 pounds in 5 weeks since I started my fat loss cycle. Down 1.5% BF in five weeks as well, at a best estimate without a bod-pod. Slow and steady wins the race.
Good workout today.
S4 A3
Squat 3x12@85
Asst. Chin up 3x12@125
Step up 3x12@25dbs
DB BP 3x12@25dbs
And then a 1 mile walk with the puppy on this very weird 80 degree day on October 30th. Seriously, Wednesday I was bundled up like the dead of winter with temps in the high 30s. Today, I'm wearing short and the air is on.0 -
Happy Halloween, everyone!
Sam - awesome on the scale drop! I'm still a bit confused with ETP. How do you know if it is time to do a fat loss cycle? What does a fat loss cycle entail? I'm basically maintaining, maybe 0.5 lb down in 3 weeks at this point.
Dawn - sorry about your work set back.
Beeps - great attitude, but still mean of her to say.
Finished up the first block of Strong Curves on Saturday. Feeling pretty good. Definitely hitting the glutes now. Can actually feel them more on these light goblet squats than I ever could on heavier barbell work in Strong. Will move on to the next phase tomorrow.
5.2 mile run yesterday. Love fall running!
Rest day for me today. Looking forward to Halloween with the kids tonight!0 -
Sam - you're doing great, well done!
Aigre - Wow that's a long run! Glad you're feeling your glutes, I suspect I'm not using mine properly (at least in squats) so something I need to work on too I'm sure
Dawn - Sorry about work, it's so frustrating to get stuck. I hope you're feeling better
Beeps - I would have had a full on meltdown, I'm glad you're feeling ok now, and I hope things are getting better with your husband - hopefully your trip has helped you two.
Ok, ok, so I know I said last Tuesday that I was starting 5/3/1, and it's now Monday... but at least I did my first day of 5/3/1 today
If anyone is thinking about running this at some point, I would suggest getting the 5/3/1 book and the "Beyond 5/3/1" as he has redone his programming quite dramatically since the original book.
This week is 3x3 week and today was squat day:
Squats: 4 warm up sets then:
3 @ 47.5kg
3 @ 55kg
3+ AMRAP @ 60kg (I did 6)
This was all pretty easy, the AMRAP I wasn't really sure of how far to push it, I guess this is something I can work on in the future weeks
I'm running the boring but big schedule which means I follow up with 5 x 10 @ 50% max weight with the complimentary big lift, so today was deadlifts.. this is where it went a little wrong.
So I should have done 5 x 10 @ 40kg, but I am a moron and did my first set using 60kg (and then felt like I was going to die) before I realised my mistake and switched back to 40kg for the remaining 4 sets! OOPS!!!
Oh well, nevermind. My forearms are shot now though!0 -
Happy Halloween!
I read most of my OxYGEn magazine and it kind of re-invigorated me! I can work on the fat-loss, long-term, and likely have to change up my lifting to keep myself interested and to overcome some muscle-memory. I am not making strength-gains.
And I should be.
A week away will do me good.0 -
Stephie - awesome on 5/3/1! How many days a week is that? I need to read up on that program to understand it better, definitely. So you only do two lifts per session?
Beeps - glad you are feeling better! Don't skip out on the Italian pastries in Boston, though
I did Strong Curves week 5-8 Workout A today
BW hip thrusts - 3x20 with 3 second pause. I think I can start adding weight to this, maybe a dumbbell to start
Inverted row - 3x12
Goblet squats - 3x20@25 lbs. 25 lbs sounded awfully pathetic for squats but with 20 reps, the volume is actually pretty equivalent to what I was doing at the end of Strong.
Bench press - 3x12@46.5 lbs
RDL - 3x12@46.5 could probably have gone heavier on this but working on the form
Side lying abduction - 1x30 each side
Foot elevated plank - 1x30s
Side plank - 1x30s each side0 -
Aigre - it's 4 days a week, one day dedicated to each lift (Squat/OHP/Deadlift/Bench)
There are about a zillion different schedules you can run, but one of the most popular is the Boring But Big schedule I'm following.
So yesterday was Squat day with BBB 5 x 10 Deadlifts, I should have supersetted the deads with an accessory (he suggests abs on Squat and Deadlift days, and chin ups and rows on the OHP and Bench days) but I was already struggling so didn't want to add to my problems!
I'm running a 7 week program, which is what he now suggests, so it works like:
Week 1: Warm up then 3x3
Week 2: WU then 3x5
Week 3: WU then 5,3,1
Increase maxes (these drive all the calculations of the weights you lift) by 2.5kg for upper, 5kg for lower
Week 4: WU then 3x3
Week 5: WU then 3x5
Week 6: WU then 5,3,1
Week 7: Deload (essentially just using warm up weights)
Increase maxes (these drive all the calculations of the weights you lift) by 2.5kg for upper, 5kg for lower
Repeat!
He gives you all the weights you should use so it's pretty straightforward to follow, and you can switch your accessories to whatever you feel will benefit you.
Sore today so today is my rest for the week - tomorrow will be an easy day as it's OHP 0 -
Thanks everyone. At the cough stage of the cold so doing better. Haven't been to gym yet but the goal is to go today after work. Stayed up until 2 am this morning, though, since November is National Novel Writing Month. Got 1,000 words done before bed, which is a good start on the novel. However, I woke up due to congestion before 6 am then couldn't go back to sleep on the one morning of at least 6 where I didn't have to get up that early. Will have to see how I feel after working on my feet for almost 8 hours. Will be a light weight session but at the very least.
Tomorrow, I don't have work but have to get up early to drive to San Diego to pick up my sister as she was gone all weekend. Hope she had a good time.0 -
Aigre, Boston will be my "extinction burst" relative to yummy-food-ingestion, ha ha ha.
Stephie - thank you for outlining the program you are following. Sounds simple. But good. How long are your workouts (meaning how many minutes?) - including your warm-up and cool-down, please?
Feel better, Dawn.0 -
Aigre, There are four cycles based on goals. Muscle gain, Performance, maintenance, and Fat loss. I started at Maintenance, where I was gaining strength and losing a tiny bit a scale weight. I wanted to fit into my pants better and asked to be entered into a fat loss cycle. They dialed my macros to reduce calories by about 150 day. It's a reduction in carbs and fat, not protein. That stays constant. They only recommend fat loss for 8-10 weeks. Your body hit stasis after a while, and you stop losing. At that point, you shift to performance or maintenance for 8-10 weeks. Depending on goals, you can then shift back. IF you stay in constant fat loss (weight loss) mode, you sacrifice strength and muscle and you WILL plateau. (Did I explain that ok? I really need to actually read the books.)
Beeps, I'm glad to hear such a positive attitude. Enjoy the trip! AND I don't want to hear any nonsense about "cutting calories" or crying about the scale when you come back. You go, have fun, eat what you want, and NO REGRETS. Believe it not, your body will bounce back on its own when you get back on your program when you come back.
PS: If my best friend, let alone an acquaintance, said I look fat, and I love her like a sister, I'd be tempted to punch her. Or at least give her a verbal beat down, that's more my style.
Dawn, being sick is the pits. So glad you're taking the time to feel better.
Stephanie, on average, how many accessory exercises you do with the big lift of the day?
We had a great Halloween. I met my husband on Halloween, so it's always been a special day for us. This year marked 23 years since we met. We still like each other. It's amazing. My 12yo still wanted to trick-or-treat with family We also have a pizza party with my aunt's family. They are more like my brothers, sister, nieces and nephews. (It can be rough without my brother and knowing I'll never have those nieces and nephews) It was a great night though I did not realize how much fat is in chicken wings, even without breading.
Good workout today.
S4 B3
DL 3x10@90
Push ups
SA Low Row 3x10@24, 25.5, 27
Side lunge 3x10@15 (N I refuse to raise weight on that one. I just want 15 reps to not hurt.
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Dang those pictures are huge. Top is before, bottom is after.0
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Samntha - wow, that is a big difference. WTG! Thanks for the explanation!
I just got changed to Performance mode yesterday. So I guess that means I'm supposed to maintain for a bit. It's still unclear to me when I can change back into fat loss mode, but I guess I'll just run with it. Today is a super day, so pasta for dinner yeay!
Beeps - have a great trip!
Dawn - cool that you are writing a novel!
Stephie - thanks for explaining Wendler! It sounds like an interesting program. That is a LOT of deadlifts, though!
Went out for a 3.2 mile run this morning. For some reason this week is going by so so slowly.0 -
Holy crap ladies. Just back from the gym, I can't lift my arms... I feel like this is going to impact my day somewhat!!!!!
Today was OHP day, so did about a million "warm up" sets (but since I am stubborn these were all done with the bar rather than the lower weight they should have been).
Followed by
3 @ 20kg
3 @ 25kg
3+ AMRAP @ 27.5kg, I did 6 (went for 7 and only made it halfway)
Then did 5 x 10 Bench @ 20kg supersetted with assisted chin ups 5 x 3 with 64kg assistance.
For those asking about accessories/timing - accesory wise I will only be doing the 5x10 complimentary exercise supersetted with one accessory. I say "only" but that has near enough killed me already, so we'll see!
Timing wise - Squat day with warm up and deadlift accessory took 45 minutes, today only took 30 so I chatted on the cardio machines for a little while after. Really your first exercise would take ~ 15-20 minutes with long rests (which I don't need at the current working weights), and your secondary exercise supersetted with basic accessory would be about another 20 as you're not supposed to take long rests.
I'm going to curl up in a corner now and cry!0 -
1.5 hours later, still shaking, I think Wendler may kill me0
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Stephe-dh does 5/3/1 and wants me to switch to that too. I'll be watching to see how you like it longer term.
Beeps-have a blast in Boston!
Aigre-enjoy performance mode!!
Sam-great progress!! Woohoo!
Dawn-hope the cough improves!
I'm doing well...still not lifting yet, so tired and haven't managed to get to the Gym! but I did some shoulder presses and deadlifts from home aith dumbbells and have been walking - which is better than nothing,
Baby Z is amazing! Just love her!
miss a good night's sleep but know it's temporary.
Scale finally coming back down some...172.6 today when I've been stuck up at 177 for far too long. Stupid thyroid! Hope it continues down...I'm able to wear one pair of my skinny jeans today, the "fatter" pair, but still better than it was a few weeks ago!
Have a good week all!1
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