jo_marnes wrote: »

AigreDoux wrote: »

The big culprit is the 2 glasses of wine. I'm ok for calories, but it seems to take up 50% of my fat.

Ummm.... what? What the hell kinda wine are you drinking? Carbs yes, fat, no.

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!

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 week

Yeah, mine logs as carbs. But either way it'll still pretty much fit my macros - hurrah!

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.

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.

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.

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.

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.

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!

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 side

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.

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.

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.

1.5 hours later, still shaking, I think Wendler may kill me