Challenge: 15 in 15 weeks, in 2015!
Replies
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Goal: Lose 15 pounds (or more) in 15 weeks
Start date: January 2
End date: April 17
The plan:
* 5x5, 3x week
* 3-mile walks, at least 3x week
* Stay within calorie range for the week; adjust range downwards to help reach 1 lb. per week loss when necessary
* Eat an apple with breakfast daily
* Plan meals and pack lunches on days I can't come home
* Limit soda (I have a weird rules for myself on this one that aren't worth explaining here)
* Measurements once a month
01/02 (Starting weight): 0 lbs.
01/09: -2.0 lbs.
01/16: -1.7 lbs. / Challenge total: -3.7 lbs.
01/23: +0.5 lbs. / Challenge total: -3.2 lbs.
01/23 Update -- MEH. I did my three 5x5 sessions, which were great. But the rest wasn't great. I didn't get in three walks, I didn't remotely stay within my calorie range (stupid but oh-so-yummy Thai food!), I didn't have an apple every day. Packing lunches didn't happen, but that's not a huge deal since I was home most days at that time. Didn't have any soda. On to next week!
xo,
C.
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Fittreelol wrote: »My plan:
4x 351 for PL workouts a week
3x conditioning workouts a week
2 5:2 fast days a week
Eating reasonably well the rest of the week except deadlift day. OMNOMNOMNOMNOM
My weigh in day is Saturday so I'll check in then, and I already started at the first of the year. Yay!
I worked all day yesterday then had crazy study time so checking in today!
This week also did not go well for me, but I think I handled it as well as could be expected. My tailbone was pretty shot. Apparently it is tied to every muscle in your body...or at least that's what it feels like. Sneezing is the most painful thing ever. I tried to fast on Monday, and I ended up RAVENOUS. I've been doing 5:2 for a while, so I'm used to fast days. I get normal hunger pangs occasionally, but nothing that really even requires that much will power anymore. Thus I figured my body was like, "YO YOU HURT THIS THING. WE NEED HELP HERE," and so I ate. No workouts as even walking hurt. I mostly kept eating in check, although was a little more lax that I wanted which always happens when I can't train. I was well enough by Friday to complete another fast day that went perfectly. I weighed in less than last week which was a given as I didn't fast last Friday, but was up 1.2 lbs from the week before. I really have no idea where I'm at weight wise, but my measurements were pretty similar to 2 weeks ago with .25" differences both high and low that could be from water, or error, or who knows what. I'm feeling pretty good today so I'm going to go to the gym. I'm going to try out some lifts and see what feels okay and what doesn't. I have already decided if I can't squat or dead I'm going to do smolov jr for OHP. which is a hard and ridiculous program, that probably isn't even that good programming wise, but will give me something to do while I heal my lower half.
I love reading everyones progress. It really is helping me keep things in check being part of this group. I didn't want to come in here and have to say, "I hurt myself and drowned my sorrows in pints and pints of ben and jerry's."
We are all going to kick so much *kitten*! (Just not mine please!)0 -
- Train 4-5 times a week, first with the GBB Program (4 more weeks), a transition/deload week, and then restarting UBB 2.0
- Get in at least 30 minutes of "light" activity a day (on top of training program). Walking, mini cycle, DDR, yoga, foam rolling, even. Just... anything
- Work on eliminating most grains from my diet by phasing them out slowly (~1 month)
- Go with the smallest deficit I can manage with. Performance is still important!
- I actually registered for an 8-week transformation challenge, so this should go hand in hand with the goal
Blech. I've seriously been disappointed with all and nothing this week. Measurements haven't moved since we started this thing. This AM my weight was still static from last week too (I blame that full pizza and batch of brownies... Seriously, I never want to have that crazy a cheat ever again. I'm such a bottomless black hole when I decide to eat all the things, it's scary. I might do well in eating competitions tho >_>) Arehm!
Thankfully, after my shower and training session this AM my weight was down a bit while it seems my fat% (at least according to the scale) was a bit lower. So not all is lost.
So, 201.6 -> 197.6 in 3.5 weeks? I'll take it.
I've had to take an extra day off this week due to feeling rundown and fighting off a cold. Still hit the gym 4 days and I couldn't quite sit still on Saturday so not too far off. Also managed to go for longer walks 3 days out of 4 at work this week. Progress! (Thank you weather)
Still working on that eliminating grains thing. It's hard!
Also have been eating a lot more than I want to because I am consistently. effin. hungry! but no crazy cheat this week so I'll check this one off as a win. I just need to keep plodding ahead and not let the very slow progress get to me. My body does this thing in steps like a friggin stairway and I've been through this enough to know that. So no giving up now!
Plus, I can,t make any excuses anymore since I have to be in the best shape of my life to run 2 obstacles races in 2 weeks now! =D
You guys are doing pretty good, too, which *is* a nice inspiration. And my wife trying to get healthy with me has been a huge kick to the rear, too! We'll get there together, gals!0 -
justmytype wrote: »Goals:
1) Lift 3x a week.
2) At least 20-30 push-ups on nonlifting days.
3) 10,000 steps or more at least 5 days a week. Just got a new pedometer and it's really motivating me to get my *kitten* out of my desk chair and move throughout the day.
4) Spinning and boxing class once a week.
5) Keeping within weekly calories.
1) Did this. Moved up 5 lbs. on Saturday in all lifts (Squats, OHP and DL's). Finally 60 lbs. on OHP! I decided a few months ago to stay at a lifting weight until I feel comfortable moving up, especially squats (due to a couple of pulled back muscles...not fun!!) As long as the trend is upward that's good enough for me. I'm not 25 anymore!
2) Went out with girlfriends after work and totally forgot to do push-ups on Friday. Did at least 20 the other days though. Why in the he!! are these not getting any easier??
3) Okay, I'm changing my goal to 10,000 average steps per day. I was a little under on Saturday. Weekly total was 92,029 steps for an average of 13,147 per day. Yesterday I was out walking (in the rain...yuck) and decided to try to run a little longer than I had been. I did 3.5 miles without stopping! Sore today, but hey I did it.
4) Check.
5) Check. 1,074 calories under weekly goal.
Weight (weigh-in day is Friday; I'm afraid of Monday weigh-ins):
1/5 - 172 lbs.
1/12 - 171 lbs.
1/19 - 169.5 lbs.
1/26 - 167.5 lbs.
Total lost in 2 weeks: 4.5 lbs.
I LOVE reading everyone's progress. Just think ladies, it'll be warm before we know it and we'll look amazing! Myself, I'm hoping to get rid of these "bat wings" so I can feel comfortable wearing sleeveless tops.
Have a great week!0 -
DaivaSimone wrote: »I join the challenge a little late, but here are my plan for the first 15 weeks of the year.
1) Join a gym and start Stronglifts 5x5 program and track the progress.
2) Lose 20 more pounds (that's a middle point between 1.3 and 1.5 pounds each week) with a 700 calorie deficit each day. Losing weight is harder without the almost two hours bike ride each day, but I need to stick to it. In fifteen weeks, I will be riding my beloved bike again
3) Do aerobics or any other form of cardio training three times a week. Try to burn at least 300 cals (that's about 40 min. of cardio for me) each session.
4) At the beginning of the spring, switch from normal cardio to C25K training.
5) Inspired by @mrmrsvoelkel , I'm doing my own burpee challenge, which is to DO burpees. I started by beating my own personal record of one (doing six!), and I'm trying to increase my numbers at each cardio session. Yesterday it was 15. By April 19, I want to be able to do 45 in a row. I keep the number low because being significantly overweight means that it's considerably hard on my joints and muscles to perform these, and I'm not sure how well it will go.
6) Each sunday, I want to cook some easy to reheat dinner, so I won't be tempted to skip cardio when I have to train after work.
That's it.
Starting on January 4th and finishing on April 19th.
As for the orignal goals, where I am right now:
1) I am now a YMCA member and I've done Stronglifts for the last two weeks.
2) January 11th: -1.6 January 18th: -0.6 Total: -2.2
3) Did it.
4) Waiting for negotiable sidewalks.
5) January 11th: 8 burpees January 18th: 15 burpees
6) Last week, it was grilled tandoori chicken and beef in red thai curry sauce. Today, I'm going to make salads with yakitori chicken and sesame vinaigrette, and some mole chicken chili.
I'm doing good for now!
Ok, so here are my progress on my 15 goals.
1) Still doing Stronglifts, and I'm doing good.
2) January 11th: -1.6 January 18th: -0.6 January 25: -1.6 Total: -3.8
3) Did my cardio this week in the form of spinning. Yay!
4) Still waiting for negotiable sidewalks,
5) No burpees this week, because I was spinning in the gym and was a little shy to make my burpees with other people stretching all around me.
6) No batchcooking either, 'cause I'm on a low sodium week and its hard to figure out recipes that reheat well and don't need a lot of saucy flavoring (packed with sodium). I grilled some chicken, though, and will marinate a pork shoulder tonight to make some jerk pork for the rest of the week.0 -
Only down .4 pounds (could be the Golden Margaritas) lol. I'll take it.dafoots0911 wrote: »
I am back and decided to do/try out the carb cycling. I've tried everything else from Lean Gains 16/8, low carb, low cal. You name it, I've tried it so one more can't hurt. I just started Sunday. My cycle will be:dafoots0911 wrote: »Count me in. Been a while since I have been on this thread but back doing 5x5 and this 15 week challenge sounds good to me.
My goal, loose 15 in 15 so my date would be April 21. It will be good to hold myself accountable by posting here. I have the working out down it's just those darn weekends...wine, bad food. I just get too comfortable so I will add replace 15 Fridays of alcohol with green tea (gotta have one wine day so Saturday it is) and replace 15 Fridays and Saturdays of junk food snacking with carrots, radishes and celery.
So there, I said it now it's time to do it. Thanks for the inspire.
Start weight 155
Goal weight 140 in 15 weeks.
January 18 start Carbcycling.
Sunday - Rest/no carb (which really means very low carb about 40grams)
Monday - Stronglifts, Workout A with pushups added/ moderate carb day
Tuesday - Metabolic work, 20 to 30 minute cardio and core/ low carb day
Wednesday - Stronglifts Workout B with assisted pullups/ high carb day
Thursday - Pilates/Core/low carb day
Friday - Stronglifts, workout A with pushups added/ moderate carb day
Saturday - HIIT/ Free day high carb
SW 156 1/13/15
GW 140
CW 154.8 1/19/15
Did all workouts except Saturday. Did it Sunday.
This week:
Monday 5x5 B;Tuesday cardio; Wednesday 5x5 A; Thursday Pilate's/abs; Friday 5x5 B; Saturday Cardio/HIIT. No/low carb Tues. Thurs. and Sun. High carb Mon and Sat. Moderate carb Wed and Sat.
Thanks ladies for inspiring. This thread is keeping me accountable.
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I've been sticking to SL 3x week and added an hour of cardio 1-2x. Only lost 1 lb so far but 2 inches lost, already noted over on the measurements thread. Happy about that!0
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Goal: Lose 15 pounds (or more) in 15 weeks
Start date: January 2
End date: April 17
The plan:
* 5x5, 3x week
* 3-mile walks, at least 3x week
* Stay within calorie range for the week; adjust range downwards to help reach 1 lb. per week loss when necessary
* Eat an apple with breakfast daily
* Plan meals and pack lunches on days I can't come home
* Limit soda (I have a weird rules for myself on this one that aren't worth explaining here)
* Measurements once a month
01/02 (Starting weight): 0 lbs.
01/09: -2.0 lbs.
01/16: -1.7 lbs. / Challenge total: -3.7 lbs.
01/23: +0.5 lbs. / Challenge total: -3.2 lbs.
01/30: -3.8 lbs. / Challenge total: -7.0 lbs. (Thank you, flu!)
Measurement highlights:
* Down 5.6 inches overall since 01/02/15 (likely due to being sick)
- Waist @ narrowest point: -1.12 inch
- Hips: -1 inch
- Thigh (right - top): -0.25 inch
01/30 Update -- Well, I've literally been in bed since Monday afternoon, so other than staying within my calorie range, none of the things in my plan happened. Not worried about it. Will just do my best this week so I don't gain it all back. As for measurements, I'll have a better idea next month of where things really stand, since I took some of them for the first time today, but overall, I'm pleased.
xo,
C.0 -
I guess I can do an end of month update now since I won't do another weigh-in until I get batteries for my scale, so in two weeks when I get paid.
Lose 15 lbs. - I am down to 175 so very plausible.
Lower body fat percentage - Haven't had it check again and not sure when I will.
Bench - Failed at 90 so another de-load. Still time to increase before the 15 weeks end.
Squat - At 145 now and should be doing 150 in the near future.
OHP - I failed at 70 the last two times but am making very slow progress so by end of this I should be a little past 70, I hope.
Deadlift is above bodyweight already. Hoping to get to 200 lbs in the near future on that one.
Start NROL4W - Not yet but maybe mid February or beginning of March, though I may add some lifts to the different days just because I wanna. lol
Addition: Start couch 2 5k training as might sign up for June 5k. - Not yet but hope to in February as it's starting to not be so cold out over here. Just need to plan which days I attempt to jog and what time as I'll do most of it outside.
Slow progress but things are looking good. Now just need to find a second income so I can make enough money to afford new clothes.
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Fittreelol wrote: »My plan:
4x 351 for PL workouts a week
3x conditioning workouts a week
2 5:2 fast days a week
Eating reasonably well the rest of the week except deadlift day. OMNOMNOMNOMNOM
This week I really buckled down and did work. My tailbone is still putting most lifts out of the picture. BUT! I did 4x smolov Jr for OHP workouts, 3x conditioning workouts, 2x fast days, and kept things pretty reasonable except for Thrusday when I had massive massive PMS. Due to my birth control I have hints of a cycle, but then every once in a while the real deal peeks though. There were many donuts involved. lol. I lost some weight and inches though so I'm quite pleased.
From 1/1 -5.4 lbs. I'm looking for a 3-4 lb loss in Feb since I won't have the water weight.
Keep up the hard work ladies!0 -
blackwolf_wx wrote: »blackwolf_wx wrote: »Mind if I jump in a bit late? I've been pondering my 2015 goals, and this challenge fits right in. I started my new years with a clean eating challenge and doing my 5x5s regularly.
1) 15lbs in 15 weeks (end Apr 16)
2) 5x5 3x a week (using SL app)
3) Jan 1-21: 21 day clean eating challenge
4) Jan 15-31: 1x5 assisted pullups daily
5) Jan 22-24: Refeed/diet break
6) Jan 25-Feb 13: 14 day clean eating (adjusting/extending to keep within calorie limits on non-lift days, but still eat relatively clean)
7) Feb 1-15: 2x5 assisted pullups, 100 pushups daily
8) Feb 15-Jun 1: If weather permits, start 10000 steps on non-lift days + pullups + pushups
Keep at it, everyone! We'll be unveiling our sexy selves come April.
1/1: Started at 148-149ish (holiday binge weight)
1/8: 145# (my avg)
1/15: 143#
1/22: 143# (weighed in at 142.2 before evening workout)
1/31: 144.something something
Blah, not much progress on the weight loss. My refeed weekend ended up turning into a free-feeding binge. With all that's been going on at work lately, I am plenty fatigued by the end of the day. I did make it through my 1x5 pull up challenge for the last half of the month.
Now I'm embarking on another 15-day challenge to add pullups and pushups to my daily routine.
Hoping to stick to the calorie plan especially on non-lift days too.0 -
So that was week 4, right? Well I'm at 195.8 right now (just before a cheat meal,mind you, lol) so that makes it... 201.6 -> 195.8 = -5.8 in 4 weeks. I'm on well track! This week's been really strong on all aspects.
The only thing that's really disappointing me is that I gained 5 inches overall over the month. I'm not sure what that's about cuz the fat % on my scale is going down (was 38% just now, been hovering 38.5/39 all week depending on how much water I have. Since I wake up hella dehydrated, the number isn't all that true). So while it's not a fun fact to look at, I'm going to take it in stride because 1. I feel GREAT, STRONG and MOTIVATED and that's what it's all about and 2. my weight IS going down steadily so I can't be doing it all wrong. I definitely did NOT lose that much muscle or whatever in just a month. Perhaps if I take them measurements when I'm not sweaty or fresh out of the shower they won't be as bad (since, you know, no muscle pump or water bloating). I'll give it a try tomorrow AM, as I'M planning on taking a progress pic before the gym, too.
But hey, my biceps have grown! And not a single curl was done! lmao0 -
Goals:
1) Lift 3x a week.
2) At least 20-30 push-ups on nonlifting days.
3) 10,000 steps or more at least 5 days a week. Just got a new pedometer and it's really motivating me to get my *kitten* out of my desk chair and move throughout the day.
4) Spinning and boxing class once a week.
5) Keeping within weekly calories.
1) Check.
2) Check except I think I forgot again on Friday. Did some on Saturday to make up.
3) Weekly step total was 83,531 for an average of 11,933 per day.
4) Check. Really sore on Friday from boxing class!
5) TBH, I'm not really sure if I kept within weekly calories. Yesterday was mostly a non-tracking day, as hubby and I went to 2 Superbowl parties with lots of snacking and drinking. I did get a 4-mile walk/run in though, so hopefully that helped to balance things a little bit.
Weight (weigh-in day is on Friday's; I'm afraid of Monday weigh-ins):
1/2 - 172 lbs.
1/9 - 171 lbs.
1/16 - 169.5 lbs.
1/23 - 167.5 lbs.
1/30 - 165 lbs.
Total lost in 4 weeks: 7 lbs.
Looks like everyone is doing awesome as usual. Have a great week!
Sheila
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DaivaSimone wrote: »DaivaSimone wrote: »Original goals
1) Join a gym and start Stronglifts 5x5 program and track the progress.
2) Lose 20 more pounds (that's a middle point between 1.3 and 1.5 pounds each week) with a 700 calorie deficit each day. Losing weight is harder without the almost two hours bike ride each day, but I need to stick to it. In fifteen weeks, I will be riding my beloved bike again
3) Do aerobics or any other form of cardio training three times a week. Try to burn at least 300 cals (that's about 40 min. of cardio for me) each session.
4) At the beginning of the spring, switch from normal cardio to C25K training.
5) Inspired by @mrmrsvoelkel , I'm doing my own burpee challenge, which is to DO burpees. I started by beating my own personal record of one (doing six!), and I'm trying to increase my numbers at each cardio session. Yesterday it was 15. By April 19, I want to be able to do 45 in a row. I keep the number low because being significantly overweight means that it's considerably hard on my joints and muscles to perform these, and I'm not sure how well it will go.
6) Each sunday, I want to cook some easy to reheat dinner, so I won't be tempted to skip cardio when I have to train after work.
Ok, so here are my progress on my 15 goals.
1) Still doing Stronglifts, and I'm doing good.
2) January 11th: -1.6 January 18th: -0.6 January 25: -1.6 February 1st: -1.2 Total: -5
3) Cardio was so-so this week, I did some only during the weekend, and one workout was crappy
4) Still waiting for negotiable sidewalks,
5) I did 18 burpees yesterday. I will have to progress a little more rapidly If I want to be able to do 45.
6) I batchcooked Texas chili on saturday night, and there's some butter chicken in the crockpot cooking right now. I will probably cook a broccoli and cheddar soup tonight.0 -
a) SL 5x5 3 times weekly
b) Walk a minimum of 8000 steps daily on my Vivofit (or at least average 8000/daily for the week)
c) Continue to average a 1lb/week deficit
d) make dinner at home at least 3 nights a week, and eat at home (or home cooked meals at friends or family) at least 5 nights a week.
e) eat out at lunch no more than twice a week
a) ehhhhh.... 2.5 more like it
b) yes, managing this
c) no
d) Maybe? I think so
e) easily, it's really my only major win though
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3ish out of 5 really isn't so bad!
I'm going to wait for the TOM bloat to go down before I officially step on the scale this week... 197.8 this AM... that would be a 2lbs GAIN, but that's pretty much what I put on whenever the end of the cycle is nigh, so I'm not too worried there. Should stabilize by Monday (it makes me a lil angry tho cuz that means the challenge that ends on March 8th will ALSO be right at the same spot during my cycle... argh. Will have to remind myself to weigh in on the Wednesday before! lol)0 -
Fittreelol wrote: »Fittreelol wrote: »My plan:
4x 351 for PL workouts a week
3x conditioning workouts a week
2 5:2 fast days a week
Eating reasonably well the rest of the week except deadlift day. OMNOMNOMNOMNOM
I'm down 1.4 lbs this week. Yay! I have tried to tighten the calories a bit as the only lower body work I'm doing is goblet squats so I don't get as ravenous. I hit my weight workouts, my conditioning workouts, and 5:2 fast days. I was super on point with eating what I should. Yay!
Hope everyone else is having a kick *kitten* week as well. I wonder how much weight we'll collectively lose by April?0 -
Goal: Lose 15 pounds (or more) in 15 weeks
Start date: January 2
End date: April 17
The plan:
* 5x5, 3x week
* 3-mile walks, at least 3x week
* Stay within calorie range for the week; adjust range downwards to help reach 1 lb. per week loss when necessary
* Eat an apple with breakfast daily
* Plan meals and pack lunches on days I can't come home
* Limit soda (I have a weird rules for myself on this one that aren't worth explaining here)
* Measurements once a month
01/02 (Starting weight): 0 lbs.
01/09: -2.0 lbs.
01/16: -1.7 lbs. / Challenge total: -3.7 lbs.
01/23: +0.5 lbs. / Challenge total: -3.2 lbs.
01/30: -3.8 lbs. / Challenge total: -7.0 lbs. (Thank you, flu!)
02/07: +0.9 lbs. / Challenge total: -6.1 lbs.
02/7 -- I weighed myself yesterday and didn't like the results, so tried again today. It was a little better, but I'm still up almost a pound. This has to be the result of not being sick anymore, since my calorie average was actually pretty low this week. Not terribly surprised, nor overly concerned. But it does mean I need to make sure I'm stepping things up the rest of the month in order to hit my goals.
As for the plan, it's still rather hit or miss
- 5x5 -- 2x so far. May go today, but may skip. Lower back is a little twinge-y and I'm still feeling a run down. I am going to yoga tomorrow though.
- Walks -- Got in one good walk with Huck, but haven't hit this goal on a regular basis. Definitely need to improve here.
- Calorie range -- Actually low this week, though I did eat out a couple of times and may have underestimated calories.
- Apples -- Only once or twice this week.
- Meal planning -- Not really applicable this week.
- Soda -- Haven't had any.
- Measurements -- Done last week.
xo,
C.0 -
Well, I was at 196 with the scale saying 37% BF, so that would amount up to a 2.5% BF loss in 5 weeks... Not too shabby! So, +.2 WHILE bloated from TOM, I'll take it.
However I went to my aunt's for my grandma's birthday party last night, and we had chinese. and delicious desserts, and I kinda overdid it and I feel like CRAP today. So let this be a reminder that, even when I tell myself it's okay to let go, it doesn't mean GO CRAZy -_-'1 Train 4-5 times a week, first with the GBB Program (4 more weeks), a transition/deload week, and then restarting UBB 2.0
2 Get in at least 30 minutes of "light" activity a day (on top of training program). Walking, mini cycle, DDR, yoga, foam rolling, even. Just... anything
3 Work on eliminating most grains from my diet by phasing them out slowly (~1 month)
4 Go with the smallest deficit I can manage with. Performance is still important!
5 I actually registered for an 8-week transformation challenge, so this should go hand in hand with the goal
1- Didn't miss a beat, will not deload and will do the Aggressive SHRED project instead
2- I've managed 20-30 pretty much every day lately. But I think Friday was an off day and I ended up not caring to go for... no wait I *did* go for a short walk even though it was cold. So...
3- I've actually been doing a little better with this, but the diet plan I'm going to follow is pretty much NO carbs ***, so for the next 4 weeks I'll be mostly holding to that, at least :P
4- Well, I've gotten used to 1800 to the point where it's somewhat comfortable, so now I'm stepping it up to 1650. Keeping in mind I'm not counting most low carb veggies, that's really not so bad.
5- Still going strong. Love the support of the group over there, and you guys here!
But since I'm switching my priorities, here is a new list of steps/goals for the next 4 weeks or so!
1) New program is 3 days of weight lifting, 1 day of HIIT & abs, 2 days of active recovery and 1 day OFF. I wanna make sure I don't skimp on the active recovery circuit and hit my mobility work EVERY. SINGLE. DAY.
2) There will be no cheat meals over the next 4 weeks, aside from my birthday parties. There will be 2 of them and I will plan ahead for them, fast before them, eat a high protein meal before I go and while I will not count calories, I WILL keep these cheats under control.
3) It's already a February goal of mine, but minimum 7 hours of sleep average over the week.
4) Stick to the no snacking, 3 big meals a day template, since it seems to allow me to get through the night without food. It may be psychological, but if it's not broken, I ain't gonna fix it!
5) Since the actual calories I should be eating on the SHRED meal-plan are actually much lower than 1500 (low carb day) / 1650 (high carb day), I will try to step it back gradually (depending on how I feel, 50-100 cals a week maybe). Hoping for 1300/1500 on the last week, but I'm not gonna starve myself for a crash diet either.
Aaaand, I've been staring at the screen for 5 minutes trying to come up with something more creative to follow but I really don't know at the moment! I think I'm good to go! 9.5 lbs to go, 9 weeks remain. I think I got this
*** Going extremely low carb is not necessary to lose fat, however it is an approach I have been successful with in the past that typically allows me to eat "less", and it's only 4 weeks. I might also try to reintegrate an IF cycle in there but I will transition slowly in order to make it stick. The plan after the 28 days is to reintegrate carbs in slowly and upping cals that way and I'll basically go back to my current ratio of P30/C30/F40 but with maybe a lil less calories0 -
i have not been working toward my weight loss goal very strictly. Kind of threw caution to the wind and stopped logging. But I have a Spring vacation goal to light a fire under me. Woohoo, Trinadad with Hubbie and no kid! So, I am going to try harder to log food and get my cardio in. No problem getting SL in 'cuz I love it. Maybe I will take a yoga class here and there.0
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Goals:
1) Lift 3x a week.
2) At least 20-30 push-ups on nonlifting days.
3) 10,000 steps or more at least 5 days a week.
4) Spinning and boxing class once a week.
5) Keeping within weekly calories.
6) Lose 1 lb per week.
1) Check.
2) Keep forgetting to do push-ups on non-lifting days! But I always do lots of push-ups and burpees on boxing day, so probably got in about 90 for the week. These are still SO hard. Any ideas on other ways to work these muscles is welcome!
3) Weekly step total was 90,730 for an average of 12,961 per day. This past weekend the weather got into the 50's and it felt fantastic to be able to walk outside. BTW, I really feel my pedometer is encouraging me to get my *kitten* moving. It's like a contest with myself to get those 10,000 steps in daily!
4) Check. Wish I could do another spinning class throughout the week. I love it.
5) I'm pretty sure I kept under my weekly calories. I always do so good during the week and then, bam, that weekend comes along and it's really hard with going out, etc. And Saturday and Sunday were bridal events (for my daughter) with cake-tastings (yummy!), so that didn't help.
Weight (weigh-in day is on Friday's):
1/2 - 172 lbs.
1/9 - 171 lbs.
1/16 - 169.5 lbs.
1/23 - 167.5 lbs.
1/30 - 165 lbs.
2/6 - 164.5 lbs. -5 lb. I'll take it.
Total lost in 5 weeks: 7.5 lbs.
Have a great week everyone and hit those goals!
Sheila
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DaivaSimone wrote: »Original goals
1) Join a gym and start Stronglifts 5x5 program and track the progress.
2) Lose 20 more pounds (that's a middle point between 1.3 and 1.5 pounds each week) with a 700 calorie deficit each day. Losing weight is harder without the almost two hours bike ride each day, but I need to stick to it. In fifteen weeks, I will be riding my beloved bike again
3) Do aerobics or any other form of cardio training three times a week. Try to burn at least 300 cals (that's about 40 min. of cardio for me) each session.
4) At the beginning of the spring, switch from normal cardio to C25K training.
5) Inspired by @mrmrsvoelkel , I'm doing my own burpee challenge, which is to DO burpees. I started by beating my own personal record of one (doing six!), and I'm trying to increase my numbers at each cardio session. Yesterday it was 15. By April 19, I want to be able to do 45 in a row. I keep the number low because being significantly overweight means that it's considerably hard on my joints and muscles to perform these, and I'm not sure how well it will go.
6) Each sunday, I want to cook some easy to reheat dinner, so I won't be tempted to skip cardio when I have to train after work.
Ok, so here are my progress on my 15 goals.
1) Still doing Stronglifts, and I'm doing good.
2) January 11th: -1.6 January 18th: -0.6 January 25: -1.6 February 1st: -1.2 February 8th: - 1.8 Total: -6.8
3) Eww. Cardio was bad this week. Bad. Going to sleep at 8:30 every night didn't give me a lot of time to exercise.
4) Still waiting for negotiable sidewalks,
5) I'm at 20 burpees in a row now.
6) Batchcooked spaghetti sauce and couscous royale stew this weekend, and tonight I am grilling a whole jerked pork shoulder. Should have enough food for the week.
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Checking in with some gewd news pertaining to this week! =D1) New program is 3 days of weight lifting, 1 day of HIIT & abs, 2 days of active recovery and 1 day OFF. I wanna make sure I don't skimp on the active recovery circuit and hit my mobility work EVERY. SINGLE. DAY.
2) There will be no cheat meals over the next 4 weeks, aside from my birthday parties. There will be 2 of them and I will plan ahead for them, fast before them, eat a high protein meal before I go and while I will not count calories, I WILL keep these cheats under control.
3) It's already a February goal of mine, but minimum 7 hours of sleep average over the week.
4) Stick to the no snacking, 3 big meals a day template, since it seems to allow me to get through the night without food. It may be psychological, but if it's not broken, I ain't gonna fix it!
5) Since the actual calories I should be eating on the SHRED meal-plan are actually much lower than 1500 (low carb day) / 1650 (high carb day), I will try to step it back gradually (depending on how I feel, 50-100 cals a week maybe). Hoping for 1300/1500 on the last week, but I'm not gonna starve myself for a crash diet either.
1) Been doing okay with the program so far, I even did the cardio! lol. Mobility hasn't been too bad but I need to do it a little earlier in the day cuz I skimped on the foam rolling. Boo
2) So far so good! I did have 2 quest bars yesterday but honestly I think I earned them! Cheats are a-coming this week: Friday night and Sunday night. I think I might actually make Friday a no-log day and while I won't go crazy, I'll eat some nice things I can't really have on this diet. like bread.
3) Last week went well, this week was crap. Averaged below 6 hours a night. I was trashed by Friday. Need to get this sorted out.
4) 3 meals and a pre-bed snack every day but Friday. The lack of sleep had me a bit hungrier than I could stand. It happens.
5) I was below pretty much all week, so I think I'll just leave my cal goal as is and not fuss about it.
Now for the big reveal... This morning when I stepped on the scale...
*drum roll*
192.4!
From 201.6, that's a 8.8 loss so far! 3+ lbs in a single week! Some of it is due to the low carb thing, but still! The SHRED be shreddin'! 6 weeks in and I'm already halfway to the goal. Woop! ^^
How is everyone else doing?0 -
Goal: Lose 15 pounds (or more) in 15 weeks
Start date: January 2
End date: April 17
The plan:
* 5x5, 3x week
* 3-mile walks, at least 3x week
* Stay within calorie range for the week; adjust range downwards to help reach 1 lb. per week loss when necessary
* Eat an apple with breakfast daily
* Plan meals and pack lunches on days I can't come home
* Limit soda (I have a weird rules for myself on this one that aren't worth explaining here)
* Measurements once a month
01/02 (Starting weight): 0 lbs.
01/09: -2.0 lbs.
01/16: -1.7 lbs. / Challenge total: -3.7 lbs.
01/23: +0.5 lbs. / Challenge total: -3.2 lbs.
01/30: -3.8 lbs. / Challenge total: -7.0 lbs. (Thank you, flu!)
02/07: +0.9 lbs. / Challenge total: -6.1 lbs.
02/14: No change / Challenge total: -6.1 lbs.
02/14 - My motivation is super low right now. I need to get it together!! I think the stress of what I have to accomplish this semester is starting to hit me and things are starting to slip.
*SIGH*
xo,
C.
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Fittreelol wrote: »
My plan:
4x 351 for PL workouts a week
3x conditioning workouts a week
2 5:2 fast days a week
Eating reasonably well the rest of the week except deadlift day.
I worked today, and then had tons of stuff for an online class. #tuckered
So this week I did:
4 Smolov jr workouts+ impromptu squat, deadlift, and bench days along with 3 of those as I am feeling much better in the tailbone region.
3 cardio workouts-
2 fast days
Ate fairly well this week. I had a little case of the squat hungries on Tuesday, but didn't do too bad overall.
I'm up .2 lbs, but I'm fairly sure it's water weight from being able to do lower body lifts, and I have full body doms today. lol. My measurements seem to be the same or down a bit so meh. I just hope I can stay on track to make weight for my meet in April.
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@krokador does cheat meals this week means it's your birthday? Happy birthday in advance!
@crabada low motivation week happens sometimes. This winter is rough on me (well, as a Montrealer always buried in snow and cold, at least) and I navigated from blah week to supercharged weeks. You will find the motivation in you, and if you still struggle, try to rely on discipline instead. That's what I do when I'm fed up.
(Read this post from theangryviolonist, it helped me a lot when I had a major crash in motivation).0 -
DaivaSimone wrote: »Original goals
1) Join a gym and start Stronglifts 5x5 program and track the progress.
2) Lose 20 more pounds (that's a middle point between 1.3 and 1.5 pounds each week) with a 700 calorie deficit each day. Losing weight is harder without the almost two hours bike ride each day, but I need to stick to it. In fifteen weeks, I will be riding my beloved bike again
3) Do aerobics or any other form of cardio training three times a week. Try to burn at least 300 cals (that's about 40 min. of cardio for me) each session.
4) At the beginning of the spring, switch from normal cardio to C25K training.
5) Inspired by @mrmrsvoelkel , I'm doing my own burpee challenge, which is to DO burpees. I started by beating my own personal record of one (doing six!), and I'm trying to increase my numbers at each cardio session. Yesterday it was 15. By April 19, I want to be able to do 45 in a row. I keep the number low because being significantly overweight means that it's considerably hard on my joints and muscles to perform these, and I'm not sure how well it will go.
6) Each sunday, I want to cook some easy to reheat dinner, so I won't be tempted to skip cardio when I have to train after work.
Ok, so here is my follow up:
1) Still doing Stronglifts and never skipped a workout in six weeks. Yay!
2) January 11th: -1.6 January 18th: -0.6 January 25: -1.6 February 1st: -1.2 February 8th: - 1.8 February 15th: -1.2 Total: -8 (totally on par with my Valentine's day goal, yay!)
3) This week cardio was done, but I did not burned 300 cals each session. But still, I did my three sessions instead of the two I've done last week, which is good.
4) Still waiting for negotiable sidewalks (I'm not sure when I will be able to run outside, and I miss my bike so much, I don't know if I will be willing to run instead of biking... but hey, it's in the goals).
5) Didn't do my burpees this week, but I will do some after my workout today, so we'll see. I think I was able to manage 20 last week, so I'll try 23 today.
6) I just cooked a broccoli-cheddar soup and I am marinating a truck load of chicken drumsticks that will go on the grill tomorrow.
I didn't feel as much confident during my workouts this week, but I'm doing pretty good about my goals. I started yesterday a week-long macro-conscious diet break where I will still try to reach my macros goals, but eating at almost maintenance (I admit I kept a 150 cals deficit to make room for errors). I will still follow MFP method because TDEE numbers were overwhelming (eatin 2700 cals a day is a lot of calories to eat, seriously), so it will be maintenance + burned calories. Yesterday, that meaned more than 2600 cals. That's a lot of food!
I am assuming that I wont lose weight this week. It's ok. It will be easier to lose after this refeed.0 -
- Updated Plan with February goals:
- 15lbs in 15 weeks (end Apr 16)
- 5x5 3x a week (using SL app)
- Feb Challenge: 2x5 assisted pullups, 100 pushups daily
- Feb 15-28: Stick to calorie plan (about 1lb loss weekly and add more protein)
- Feb 15-28: 10k steps on non-lift days
1/1: Started at 148-149ish (holiday binge weight)
1/8: 145# (my avg)
1/15: 143#
1/22: 143# (weighed in at 142.2 before evening workout)
1/31: 144.something something
2/3: ?
2/13: 145
The last couple of weeks have been rough (work has been sucking what energy I have left at the end of the day), and I went off the diet plan. I'm restarting it today, since the setback has put me off course for my April deadline. The 3 things that I've stuck to are:- SL5x5 3 times a week...almost didn't make it this week but they got done
- 2x5 assisted pullups
- 100x pushups
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Goals:
1) Lift 3x a week.
2) At least 20-30 push-ups on nonlifting days.
3) 10,000 steps or more at least 5 days a week. Just got a new pedometer and it's really motivating me to get my *kitten* out of my desk chair and move throughout the day.
4) Spinning and boxing class once a week.
5) Keeping within weekly calories.
1) Nope. Saturday is my 3rd lifting day and had a lot going on and wasn't able to get that session in. Will do better this week.
2) Nope again. Did do a lot of push-ups and burpees at boxing class Thursday, but the other days somehow got skipped. Oops.
3) Weekly step total was 77,427 for an average of 11,061 per day. Success on this goal at least!
4) Check.
5) I'm pretty sure I was over this week on calories. Did fine until Saturday and Sunday, but then...
Weight (weigh-in day is on Friday's):
1/2 - 172 lbs.
1/9 - 171 lbs.
1/16 - 169.5 lbs.
1/23 - 167.5 lbs.
1/30 - 165 lbs.
2/6 - 164.5 lbs. -5 lb. I'll take it.
2/13 - 162.5 lbs. Happy with this but hope this past weekend didn't undo too much.
Total lost in 6 weeks: 9.5 lbs.
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Now that I have batteries in my scale, I can do my updates.
Lose 10-15 lbs. - am down to 174, slowed a little with cold and break from gym.
Lower body fat percentage based on gym tester device. - will get this checked soon.
Bench - no progress made, de-loaded then took a week off due to cold. Probably won't make 100 as doing NROLFW so doing bench is extra and not a regular part of the routine.
Squat - Made it to 150 before de-loaded then took week off. Not sure how will go with different rep range in NROLFW.
OHP - no progress here either, same reason as bench. Doing OHP along with front squat once a week though, but right now back to just the bar.
Deadlift - made it to 200 before I got sick.
Start NROL4W or ICF - started NROLFW on the 14th.
Addition: Start couch 2 5k training as might sign up for June 5k.- signed up but haven't started yet, once I get the routine figured out and this cough goes away, then I will get walking/jogging.
Not bad though slowed down on progress a little this month.0
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