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RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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If you wondered what RangerRickL looks like, here is the answer. Rose & I are grandparents and we wish you Merry Christmas; Happy Holidays; and a Prosperous New Year!
My favorite T shirt slogan sighting was another grandfather wearing a shirt with this legend, “Children are the Rainbows of our lives. Grandchildren are the pot of gold.”14 -
December 5
Exercised?: Yes (3km in 24 mins - hills).
Calories?: Yes
Tracked?: Yes
Late walk after dinner.
Busy work day from home.
Date night tomorrow night with my wife of 28 years. Celebrate her continuing success. Also an excuse to wear some nice clothes out. Dinner and a movie planned.
@RangerRickL. You and Rose look awesome.
My notes on "cheat days" (from yesterdays discussion).
The concept of a "cheat day" is based on a notion of breaking out of a conditioned routine. With most exercises, if you repeat the same thing for a long period of time, the body becomes conditioned to that state and it becomes the new "norm". Progression from that point become astonishingly hard. This is part of why weight lifters cycle though weights ranges (up to max weight, then down again). Shifting from plateaus is hard.
The same routines can be established with eating and dieting. The body becomes conditioned to the amount of input and adapts the metabolism to suit (sometimes down-regulating to cope with a consistent calorie deficit). The "cheat day" is supposed to throw this cycle off.
Also a "cheat day" allows you everything that you have depriving yourself of. The more something is forbidden, the more it is wanted.
I encourage people to make nothing "forbidden" in their regular diet. If they want it, they can have it. Just limit the quantity so it is not in excess, and trade off other things so they remain in budget.
Other ways to throw the cycle off, instead of "cheat days", include: rest days (less activity), fast days (eat substantially less), work days (substantially more activity).
I am in favor of shaking up the routine so the body does not become too ingrained in what to expect and when. However, I do not recommend "cheat days". If you get dieting fatigue, or plateau, take a rest day or two, then follow it up with a work day or two. I think "cheat days" send the wrong signal.
11 -
Exercise - 14k run (200m sprints and threshold)
Calories - yes
Tracked - yes
No second workout as I have got physio tonight. I believe (crossed fingers...hum...) that this may be the last session.
Anyhow, I had originally planned this as a cheat day because physio makes life complicated with standing/cooking/etc...but blame on you, lol
going on about cheat days and how we are only cheating ourselves it's a proper day. All tracked, logged and controlled. Lol thank you. 
9 -
Morning weigh-in and the scale STILL has not budged one ounce (up or down) for a number of days. Frustrating! So, I decided to focus on NSVs.
1. I am in the smallest size clothes since college (decades ago!
2. I can now have a tough workout at the gym in the morning, go to the barn for a tough schooling session in the afternoon, and still have energy to spare in the evening.
3. I have not taken an NSAID in over 2 months.
4. Annie (horse) is starting to really understand the Piaffe (trot in place), which is an important element of the Grand Prix (the Gold Medal is starting to feel more and more a real possibility). Picture of the piaffe below is from a schooling session this past weekend.
Life is good ... but would be even better if the scale decided to come back from vacation!
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@RangerRickL "If you wondered what RangerRickL looks like, here is the answer. Rose & I are grandparents and we wish you Merry Christmas; Happy Holidays; and a Prosperous New Year!
My favorite T shirt slogan sighting was another grandfather wearing a shirt with this legend, “Children are the Rainbows of our lives. Grandchildren are the pot of gold.”
Beautiful picture of you and Rose, Rick...and the T-shirt slogan is truth!
@craigo3154 " The more something is forbidden, the more it is wanted. I encourage people to make nothing "forbidden" in their regular diet. If they want it, they can have it. Just limit the quantity so it is not in excess, and trade off other things so they remain in budget.
My philosophy, exactly. I do not have a "forbidden list." All foods are allowed in reasonable amounts. Sometimes my choices on a given day are not the healthiest; but I plan, accordingly, for any indulgences to do no harm.7 -
December 5
Did I exercise for at least 20 minutes? Yes.
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes.4 -
@w8goal4life
My philosophy, exactly. I do not have a "forbidden list." All foods are allowed in reasonable amounts. Sometimes my choices on a given day are not the healthiest; but I plan, accordingly, for any indulgences to do no harm.
@RangerRickL You and Rose look fabulous!
@craigo3154 " The more something is forbidden, the more it is wanted. I encourage people to make nothing "forbidden" in their regular diet.
I am totally in support of no "forbidden list" because it makes you feel deprived. But we all know our triggers, and using "cheat days" to derail from our goals is not good. Planning for "indulgences that does no harm" is very helpful. That is why I like this group UAC.8 -
3 x Yes
Although I don't have any forbidden foods I do refrain from certain foods as the calorie content just isn't worth it
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Harvest_bounty inquired as to the leavening agent I used in bread making. I shared this link with her and offer it to anyone else who might be interested. Unless you were already previously aware of this bulletin, it wouldn't easily be found. Bread is definitely not diet food...but some whole grain varieties could certainly be beneficial.
http://reader.library.cornell.edu/docviewer/digital?id=chla7031969_8473_021
This is a link to a 1953 Cornell University Extension Bulletin 888 on bread making. It has been my guide to making homemade bread for the last 46 years. My grandparents gave me a reprint edition of this same bulletin in 1972 when I was first married. Recipe adjustments, of course, would need to be made for using different flours such as whole wheat, rye, etc. This is simply a basic step by step guide to bread making.5 -
w8goal4life's bread making bulletin is very nice indeed! I am looking through it and it is like being transported back in time. We make a lot of traditional rye sourdough breads (and pancakes.. and crackers.. and whatever else you have to make when you don't want to waste the discards of the starter) around my neck of the woods, but I have been interested in experimenting more with yeasts and other flour varieties lately.
Date: December 5th
Exercise: Yes. Got up at 6 to have a full-body workout at the gym. I wasn't in the best shape after a long and tiring day yesterday but still utilised progressive overload, even if it was only an extra rep or two.
Calories: Yes, barely. Hungry all day, drank lots of tea and chewed gum to counteract. I tend to find myself much hungrier when I'm not well rested.
Tracking: Yes! Back to home-cooked meals for the next few days
5 -
Ok...feeeling better today
Exercise YES with the dog, Walter!
Food log YES
Stay within calorie goal YES
Looking forward to running again friday. Still a little under the weather.5 -
Yes x 3 today. Brief trip out of town tomorrow ... back Fri. Another holiday celebration. Will be challenging but will do my best to avoid raking a pass
4 -
I decided to start this challenge today after already going over calorie budget by -35. Sick day 1/3, crossed off the list.
Did I exercise for at least 20 minutes? No
Did I stay within my calorie budget for the day? No
Did I keep track of everything I ate and drank? Yes6 -
As I said yesterday, I do not have forbidden food or cheat days. I choose from day to day what I am going to indulge in. Sometimes I eat light, on others I eat at maintenance. Occasionally, I choose to have a blowout. It all balances out in the end. There is no cheating involved.
20+ mins Exercise: Yes. 10 minutes light weights, 50 mins walking.
Under calorie goal: Yes.
Tracked: Yes7 -
12/5
Exersized?- yes
Caleries?-yes
Logged?-yes6 -
@w8goal4life @victorious55 I so agree - did Keto for a while and at first it was awesome...but as time went on NOT SO HAPPY!! So reversed that one - took a while and decided to carb/calorie cycle - having it all sure made a huge difference!!!
@RangerRickL - You guys look so Happy and Beautiful!!!!
12/3
Exercise - yes - BodyBalance + walk + yoga
Calories - yes
Tracked - yes
12/4
Exercise - yes - BodyCombat + walk + yoga
Calories - yes
Tracked - yes
12/5
Exercise - yes -Spin Class +walk + yoga
Calories - yes
Tracked - yes
6 -
Yes x 3 with a 30-minute walk on the treadmill! 3
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12/5
Exercise? Yes, 40 min combined Leslie and Jane YouTube videos. Too cold for me outside, today.
Calories? Well under
Tracked? Without a doubt
@Id8628 Lovely picture of Walter. Thank you for sharing.4 -
DId I exercise for at least 20 minutes? Yes, a 90 minute trail run/walk, and a 60 minute Heated Vinyasa Flow yoga class.
DId I stay within my calorie budget for the day? Yes
DId I keep track of everything I ate and drank? Yes5 -
Yes x 3 for today!
I did a really good hour-long workout on my treadmill and then more housecleaning for my party on Friday.6
