jcgator2016 wrote: »

Switching my routine from 70% Cardio/30% Weight Training to 80% Weight Training/20% Cardio. Might not see immediate weight loss, but eventually the weight will come off quickly. Talking with a couple of guys that have been training a few months, they said they were losing anywhere from 11-15 lbs per month.


First day with weight/strength coach went well. It's a one hour session, today we learned proper warm up, lifting technique and form, and post workout cool down. Had an easy day, 30 mins of metabolic resistance training, 10 reps x 2 sets of squats, rows, bench press, deadlift, shoulder presses, etc. Workouts on M-W-F. He said no exercise or lifting on Tues and Thurs for first three weeks for proper recovery. The second month, we will be doing HITT on Tues and Thurs.


Everything is great. Not sure about all these supplements. Only thing I have ever taken was a multivitamin, so this is all new. Creatine Monohydrate, Muscle Pharm Combat Powder (Whey and Casein), Green Powder, Vitamin D-3 5000IU, Fish Oil 5G, Zinc Magnesium 400 mg.


Ashley, do I need all this?

@jcgator2016 I take a multivitamin, I do take the vitamin D-3, the fish oil and I take some more supplements more geared toward women's health and joint health with all the lifting I do (collagen, collagen for joints) and not those other ones, and I've never taken a magnesium supplement at any point in my weight lifting journey. I did at one point take creatine when I was eating carbs but since I stopped eating carbs I haven't really felt like I needed the Creatine and I very rarely take any protein supplements anymore (whey or casein) as I moved to a ketogenic diet and tend to eat a moderate amount of protein so I really get my protein from food sources and not supplements. Having said that since you're really in the beginning phases of a strength program and your muscle development will be quite a bit higher than mine at this stage, I don't think there's any harm in using them now, and at some point you may experiment when you start seeing results and start understanding how your body responds to the training program and you can judge if they're helping or not.

I think the training is a bit interesting since he said no exercise or lifting Tuesday or Thursday, the days after lifting, I always do better with active recovery, but I suppose that's where you're headed with him adding in HIIT on Tues and Thurs after the first 3 weeks...I'm pretty excited to see where this takes you. You may notice what you think is a stall for a bit in the beginning, but you should start seeing a steady drop off on weight after your body starts adjusting to the weight training program. After all, muscles eat fat for breakfast Developing muscles is one of the best ways to lose weight overall, but it can from time to time be a bit frustrating as you're body composition is changing but the scale doesn't always move like you'd want it to, and with that being said I can't encourage you enough to take measurements!!!! I swear, I've only lost about 11 lbs in the past 6 weeks or so, but I've lost 9.3 inches (4.5 inches alone in my hips!) so TAKE MEASUREMENTS! You won't be sorry!

Okay, sorry long winded response but I AM super excited for you! Keep us posted!

momma3times wrote: »

Daily Post Monday
Tracked - yes
Calories - NO! - First time over in a looooong time. This was a planned maintenance day.
Exercise - Nope. Had a doctors appt, then was sitting almost all day while doing school with my kids. But I went into today knowing that.

I am going to try and add in a maintenance day occasionally. I mentally needed a break from the calorie counting cycle for just a moment. But my allergy tests came back good. No obvious allergies. Thinks it could be something autoimmune causing the hives (I think someone mentioned something about that previously when I talked about my hives issue). But I am back at water aerobics class tomorrow morning at 10am, and will be continuing on with my lifestyle in my new normal.

@momma3times I think there IS something to eating at maintenance every now again.
I had a maintenance day Saturday, I say maintenance but it was still a bit under, but I actually intentionally ate quite a bit higher. I do think that if you're a deficit for a long time and you eat at maintenance level for a day as sort of a "re-feed" day, your body gets sort of a reset in a manner of speaking and it can help you lose more. I don't have a lot of evidence to support this claim yet, but I follow a ketogenic body builder who talks about it during contest prep and he very clearly has good results so I went ahead and tried it...we will see how it helps me long term.....I'll let you know. So far I'm feeling really good, although I wasn't feeling not good and I swear eating that much food was SO hard after what I normally eat these days.

And I think Jim @jcgator2016 is probably on to it being something about the water...and chlorine can be an irritant if you are exposed to it a lot, like it does seem you are...I know I can't be in chlorine for a really long time as it tends to make irritate my ears and eyes...

CourtneyLomonaco wrote: »

I got my flu shot yesterday and my arm is soooo sore!

@CourtneyLomonaco I got my flu shot about a month ago, and I'm normally really sore for like 2 days but the guy that gave me the shot was telling me that he learned if he goes slower while giving the shot and giving the muscle time to absorb the shot, you get less sore and I swear I didn't get sore this time...I was really impressed.