Well, it's been a week since I started Phase I of my official contest prep. I am happy to report a 6 pound loss this week. The trouble with beginning to lose weight is that even when the scale is saying what you want it to - the body that you see in the mirror usually looks worse before it begins to look better. As you let go of extra fat and water, and your body composition begins to shift, it is normal to look at yourself in the mirror and see a body that looks out of proportion, soft or mushy, or even fattier looking than before you started. This is one of those times when you need to trust the process and stay the course. Covering up in baggier shirts does the trick for me!!
On a happier note - I have heard birds singing outside all morning. Between that and the sunshine, I can feel spring coming!! It will be here soon - and I CAN'T WAIT!!!
Refeed day - and I am totally psyched for a carb-packed lunch so I can kill it in bodypump tonight!! legs aren't sore yet from last night's workout - hopefully they'll hold off til after I teach!
Big day ahead - what will you do with yours?!?!?
Monday, February 7, 2011
Thursday, February 3, 2011
carbs are good!!
so, today was refeed day - and I've already been asked many times what that means. Here goes...
A normal diet should have carbohydrates, proteins and healthy fats, in the correct proportions, eaten at each meal throughout the day.
As I prep for contest, my diet is anything but normal, and goes through different phases. In this first phase, I am starting with low calories, almost entirely from lean protein. The fat that I take in each day is the trace fat found in chicken and fish (very rarely lean beef) and all my carbs come from vegetables. While I drop my caloric intake, I also pull back on the number and intensity of my workouts - but 1200 calories is still not enough to maintain my base-line metabolic need. So, every 4 days, I take in a large quantity of complex carbs to "refeed" the body. This lets the body know that I am not trying to starve it - so my metabolism does not begin to slow down - and it allows the muscle cells in the body to rebuild it's glycogen stores which get depleted with activity.
So, today I ate 1782 calories: 147g protein, 181g carbs (157 of which I ate at one meal), and 49g of fat.
I also got in the leg lift that I skipped yesterday. It wasn't record breaking - but it was good to move again:
squats, leg curls, glute isos, calf raises and some hanging leg raises to work the core.
This is the first time that I have done my contest prep diet this way. typically, workouts ramp up to insane frequency and duration in the beginning, and calories keep dropping out as the show gets closer and closer. But I read an article about this kind of reverse dieting - and it was the first contest-prep diet that made sense to me 100%. It seems healthier and smarter than the 2 other methods that I've tried. We'll see if it gives me the results that I need or not!!
I get on the scale once a week - but the scale cannot always be trusted - especially if you are a woman! so don't ever obsess about numbers. How do you feel? How do your clothes fit? How did you do in your workout today? Was it easier to keep up with your kids? Those are the clues that tell us whether or not we are moving in the right direction!!
A normal diet should have carbohydrates, proteins and healthy fats, in the correct proportions, eaten at each meal throughout the day.
As I prep for contest, my diet is anything but normal, and goes through different phases. In this first phase, I am starting with low calories, almost entirely from lean protein. The fat that I take in each day is the trace fat found in chicken and fish (very rarely lean beef) and all my carbs come from vegetables. While I drop my caloric intake, I also pull back on the number and intensity of my workouts - but 1200 calories is still not enough to maintain my base-line metabolic need. So, every 4 days, I take in a large quantity of complex carbs to "refeed" the body. This lets the body know that I am not trying to starve it - so my metabolism does not begin to slow down - and it allows the muscle cells in the body to rebuild it's glycogen stores which get depleted with activity.
So, today I ate 1782 calories: 147g protein, 181g carbs (157 of which I ate at one meal), and 49g of fat.
I also got in the leg lift that I skipped yesterday. It wasn't record breaking - but it was good to move again:
squats, leg curls, glute isos, calf raises and some hanging leg raises to work the core.
This is the first time that I have done my contest prep diet this way. typically, workouts ramp up to insane frequency and duration in the beginning, and calories keep dropping out as the show gets closer and closer. But I read an article about this kind of reverse dieting - and it was the first contest-prep diet that made sense to me 100%. It seems healthier and smarter than the 2 other methods that I've tried. We'll see if it gives me the results that I need or not!!
I get on the scale once a week - but the scale cannot always be trusted - especially if you are a woman! so don't ever obsess about numbers. How do you feel? How do your clothes fit? How did you do in your workout today? Was it easier to keep up with your kids? Those are the clues that tell us whether or not we are moving in the right direction!!
Wednesday, February 2, 2011
on course!!
so, I thought this drastic change in calories would be terribly hard. but I'm in day 3 and it hasn't been that bad. Of course, that's mostly because I can't taste anything right now anyway - so what's the point in taking in the calories right!?!?!?
the big bummer is that I'll be skipping my leg workout tonight. aching joints and fever do not mix well with heavy squats - so I am going to err on the side of caution in order to hopefully be able to get back to my lifts tomorrow.
monday's food: 1261 calories: 228g protein, 23g Carbs, 23g fat
tuesday's food: 1034...158/14/37
today(so far, I still have a little wiggle room): 1033...161/15/35
today's question/concern: "I crave sweets/chocolate all the time. How do I deal with that?"
the answer to this is not what many usually want to hear - but if you are truly craving this stuff all the time, then you are addicted - and you probably need to quit cold turkey...at least at first. a few weeks of not experiencing the taste of sugar, and you will stop craving it. Once the cravings stop, you will be able to add it back in as a "treat" on occasion without experiencing those cravings. I'm always very cranky when I "come off the sugar" - but feel so much better once I've done it - it ends up being worth it!!
the big bummer is that I'll be skipping my leg workout tonight. aching joints and fever do not mix well with heavy squats - so I am going to err on the side of caution in order to hopefully be able to get back to my lifts tomorrow.
monday's food: 1261 calories: 228g protein, 23g Carbs, 23g fat
tuesday's food: 1034...158/14/37
today(so far, I still have a little wiggle room): 1033...161/15/35
today's question/concern: "I crave sweets/chocolate all the time. How do I deal with that?"
the answer to this is not what many usually want to hear - but if you are truly craving this stuff all the time, then you are addicted - and you probably need to quit cold turkey...at least at first. a few weeks of not experiencing the taste of sugar, and you will stop craving it. Once the cravings stop, you will be able to add it back in as a "treat" on occasion without experiencing those cravings. I'm always very cranky when I "come off the sugar" - but feel so much better once I've done it - it ends up being worth it!!
Tuesday, February 1, 2011
motivation
so, it's been over a week since I've posted - and there are several different reasons for why - but ultimately my problem this week has been motivation.
we all struggle with it - even if it doesn't seem like it.
the snow days and illnesses don't help at all. I'm now sick for the 3rd time in a month - or perhaps I've just been sick all month long, and it never really went away - but having all-over body aches and a fever makes it hard to workout AND hard to stay on the diet. My kids have had 3 snow days and an early dismissal in less than a week. And after 1 month of being back on the "diet" - I've lost no weight!!
So, the last week for me has been about re-evaluating how I am going to approach this competition season. I've done this before - twice (well, 6 shows - but 2 seasons). I know that I've dieted hard and killed myself with cardio and gotten to where I need to be in 16 weeks. But I also know that I need to be leaner and harder this time around. Stepping onto the pro stage for the first time, I want it to show that I made change to my physique.
So, I am starting a new approach. One that makes sense to the science geek that lives in my head.
If you see me over the next few weeks, I will be cranky - I am on 1200 calories a day for the next 3 weeks. The good news is - I only have to lift 3 times per week - NO CARDIO!!! Yay!!
But, this is when my 2 passions interfere with each other...I LOVE the classes that I teach. but technically, there are times during my training when I shouldn't be doing them- and this is one of those times. So food needs to be manipulated carefully on days that I teach so that I don't hinder my own progress. Just enough added calories to aid recovery from the extra activity - but not enough calories to slow down fat loss.
does it sound obsessive? it is. it's not at all normal. it's definitely not what "normal" people pursuing better fitness levels should be doing. But, like any other sport - I need to eat and train for optimum performance! So if you bump into me while I am battling temptation - do me a favor, and talk me down from the ledge!!
So, being stuck inside today because of another "inclement weather" school cancellation was a blessing in disguise - no bodystep today - which gives me another week to adjust to my drop in calories before I have to teach my hardest class. Now, to try to get out to the doctor to get something to kick this cough...
and if you're stuck at home today - I want you to do 100 push ups, 100 squats and 100 sit ups. I don't care if you do them 10 at a time or all at once...being stuck in the house is no reason to not move!!
we all struggle with it - even if it doesn't seem like it.
the snow days and illnesses don't help at all. I'm now sick for the 3rd time in a month - or perhaps I've just been sick all month long, and it never really went away - but having all-over body aches and a fever makes it hard to workout AND hard to stay on the diet. My kids have had 3 snow days and an early dismissal in less than a week. And after 1 month of being back on the "diet" - I've lost no weight!!
So, the last week for me has been about re-evaluating how I am going to approach this competition season. I've done this before - twice (well, 6 shows - but 2 seasons). I know that I've dieted hard and killed myself with cardio and gotten to where I need to be in 16 weeks. But I also know that I need to be leaner and harder this time around. Stepping onto the pro stage for the first time, I want it to show that I made change to my physique.
So, I am starting a new approach. One that makes sense to the science geek that lives in my head.
If you see me over the next few weeks, I will be cranky - I am on 1200 calories a day for the next 3 weeks. The good news is - I only have to lift 3 times per week - NO CARDIO!!! Yay!!
But, this is when my 2 passions interfere with each other...I LOVE the classes that I teach. but technically, there are times during my training when I shouldn't be doing them- and this is one of those times. So food needs to be manipulated carefully on days that I teach so that I don't hinder my own progress. Just enough added calories to aid recovery from the extra activity - but not enough calories to slow down fat loss.
does it sound obsessive? it is. it's not at all normal. it's definitely not what "normal" people pursuing better fitness levels should be doing. But, like any other sport - I need to eat and train for optimum performance! So if you bump into me while I am battling temptation - do me a favor, and talk me down from the ledge!!
So, being stuck inside today because of another "inclement weather" school cancellation was a blessing in disguise - no bodystep today - which gives me another week to adjust to my drop in calories before I have to teach my hardest class. Now, to try to get out to the doctor to get something to kick this cough...
and if you're stuck at home today - I want you to do 100 push ups, 100 squats and 100 sit ups. I don't care if you do them 10 at a time or all at once...being stuck in the house is no reason to not move!!
Sunday, January 23, 2011
unplanned days off
sooo...I plan my workouts at least a week in advance. I know what I'm doing, what time I'm going to do it and where. But even the best laid plans sometimes have to be changed!
so, yesterday was supposed to be all cardio - but it ended up being an unplanned rest day. it's fine, as long as you can adjust!
so today will be the cardio that I missed AND the chest lift.
took the kids for ice cream last night - but I bought a protein shake for myself first, so I could "indulge" with something sweet while they were.
this morning it was choc. chip pancakes for them, protein pancakes for mom! getting my week planned out, cooking some food and hitting the gym (twice) - that's the agenda for today!!
so, yesterday was supposed to be all cardio - but it ended up being an unplanned rest day. it's fine, as long as you can adjust!
so today will be the cardio that I missed AND the chest lift.
took the kids for ice cream last night - but I bought a protein shake for myself first, so I could "indulge" with something sweet while they were.
this morning it was choc. chip pancakes for them, protein pancakes for mom! getting my week planned out, cooking some food and hitting the gym (twice) - that's the agenda for today!!
Friday, January 21, 2011
shoulders/bis and food troubles
so the lift was o.k. tonight...
db side raises
cable front raises ss w/db reverse fly
seated overhead db press
db hammer curls
rope curls
1-arm preacher curls
the diet is not going so well. I can stay on my plan for 2-3 days and then it all falls apart.
today I ate 2153 calories...165/162/88 (protein/carbs/fat)
it all needs to come down - need to get to 1900 cals, cut the fat in half, cut 20 grams carbs and 40 grams protein.
hhmmm...head games with myself in front of the fridge have begun...
db side raises
cable front raises ss w/db reverse fly
seated overhead db press
db hammer curls
rope curls
1-arm preacher curls
the diet is not going so well. I can stay on my plan for 2-3 days and then it all falls apart.
today I ate 2153 calories...165/162/88 (protein/carbs/fat)
it all needs to come down - need to get to 1900 cals, cut the fat in half, cut 20 grams carbs and 40 grams protein.
hhmmm...head games with myself in front of the fridge have begun...
got it done!
o.k - so doing my fasting cardio at close to 11 am was probably not the best idea - and I probably negated the calorie burning benefit of doing it on an empty stomach by waiting 6 hours after I got up to actually eat my first meal. BUT..
did 10 x 15 second sprints on the crosstrainer. 45 seconds rest in between. level 16, sprint speed at 16 mph or higher.
now to fuel up for the lift later - I have 3 meals to squeeze in before 6 pm!!
did 10 x 15 second sprints on the crosstrainer. 45 seconds rest in between. level 16, sprint speed at 16 mph or higher.
now to fuel up for the lift later - I have 3 meals to squeeze in before 6 pm!!
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