Caution: There may be much cursing aimed at Alwyn Cosgrove in this blog. He's the guy who designed the workouts in the New Rules of Lifting book. The Fat Loss IB workout isn't even the most difficult in the book and I'd love nothing more to shove this book up someone's butt. Unfortunately, I have the e-book version and not a physical version.
Ugh, Fat Loss IB:
[superset w/ full rest]:
(conventional) deadlift 3x15x57
db incline bench press
1x15x10
2x15x15
[superset w/ full rest]:
Bulgarian split-squat 3x15xbw (per leg, damn it)
mixed-grip lat pulldown 3x15x62
[superset w/ full rest]:
Romanian deadlift (I definitely overestimated my ability to RDL, especially after the CDL and BSS)
1x15x62
2x15x57
Swiss ball lateral roll 3x15xbw (per side) These feel stupid, but whatever!
It took me forEVER to get through this workout! The Bulgarian split-squats were awful, and I could only do them in groups of 5 before needing to regain my balance. I bought a Wii Fit so I could work on balance. I should probably go ahead and do that.
7:00 AM - apple & cottage cheese; eaten on couch; this meal was really an after thought, as I was going to wait until I got back from taking my son to school to eat, but changed my mind at the last minute
9:20 AM - Cheerios w/ skim milk; eaten on floor after workout; no kidding - I practically collapsed on the floor to eat because my legs were so shot. I didn't want to eat just yet but I had to have something right away
10:15 AM - coffee w/ cream & Splenda; the water heater on our cooler is so much easier than boiling water on the stove top (yes, I use instant coffee because I suck at making coffee)
12:40 PM - chicken breast, brown rice salad; eaten at desk; I was starving, and really proud of myself for only eating 1 serving of the brown rice salad
2:20 PM - salsa & cream cheese on tortilla; eaten at desk; these are really rich - I may have to cut back on the amount of cream cheese; I feel nauseated but still hungry
6:30 PM - scrambled eggs w/ avocado & broccoli, turkey bacon; eaten at dining table; I delayed dinner as much as I could because I just didn't know what I wanted to eat; it was good though, and very satisfying; I doubt I'll be hungry again
Calories - 1435
Carbs - 121 (30 fiber)
Protein - 111
Fat - 58
C/P/F Ratio - 33.2/30.6/36.1
5 comments:
I am so with you on grits, applesauce and - well, Jello isn't too bad. I really love oatmeal, but this multigrain cereal (Hodgson Mill brand) was awesome. It just wasn't quite as chewy maybe? The grains are MUCH smaller...I don't want to tell you to try it in case you don't like it, but i thought it was great! :)
I still don't know what to do about the PB situation. I know our bodies need healthy fats, but i keep thinking back to my first BFL challenge...I completely cut out the PB (stopped craving it, too) but my fat intake was really low other than the fish oil.
I understand. There's a fine line between being able to handle something we sort of "need" and overdoing it. I know there are certain things we have to compromise on, based on our priorities. There are some things I have no problem giving up, then there are things I wouldn't dream of ditching! I realize that by eating my muffins and the starchier things I keep in my diet, I'm slowing my weight loss. I'm okay with that right now. I know I can cut them out in the future if I need to.
What other fat sources have you considered, besides nuts? I like avocados but I don't buy them often. I'm not taking any supplement like fish oil. I probably get too much fat. I need to analyze my menus then pull out my BFFM stuff, and the stuff I've learned from the two muscle boards I lurk on and see if my diet is even good. It looks okay, on the surface, but I could probably make improvements.
I didn't mean to make this comment all about me LOL Sorry!
Hi Becky!
I actually think you diet looks pretty well balanced! I guess for me every time I start adding the PB back in the weight just seems to stall completely. I remember a little while back I had a great clean week of eating and the weight went NOWHERE. I was eating PB then and it just made me wonder. Maybe those TB I was measuring out were more than 1 TB? IT's easy to overdo!
Which muscleboards do you visit? Do you keep track of your calories and such on a certain website?
Before I forget, I mainly just get my fat through cooking with something like olive oil (I do that on occasion), or if I eat salmon (also on a rare occasion - trying to eat more of that!) and then through fish oils. I've tried avocados but I can't stand them! People think I'm nuts that I don't like guacamole.. :)
I don't like guacamole either LOL I usually put my avocado in an omelet, or salt the heck out of it. They are very bland on their own.
Do you have a food scale? I found that I have to measure by weight rather than volume otherwise I totally underestimate how much I'm really eating. You may have been going over, but if it was just 1 tbs (a day?), PB may just be one of those things that stalls you. Cheese tends to stall me. Also, and I'm sure you know this, one week isn't a lot to go on, but if you're consistently not losing when you eat PB, it could be your culprit. Which sucks, because you like it!
The boards I lurk on:
http://www.beyondlowcarb.net/
and
http://www.leanbodiesfitness.net/index.php
I'm with you on the eggs - I don't care what people say about salt...I have to add some on my eggs and a bit on my veggies. I sweat buckets when I workout so I figure I lose a lot then!:)
Yes I do have a food scale and I use it TONS! I agree that it's easy to overestimate when you just use measuring cups, but weighing out something like 1 TB of PB is challenging. I tried it yesterday!
For some reason, and this may go back to my anorexic days (I found an old diary I'd written when I was in my 'recovery stage' saying that i did NOT need PB and cheese) PB makes me anxious...and it always feels like a "bad" food. A lot of people think it's a good source of protein, but really it isn't that high..it's mainly just a good fat. I don't necessarily blame that on my weight gain, but I guess it's just having it around that makes me always want to binge on it.
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