I have to admit, I'm pretty proud of myself. I had NO BINGES while on vacation. I didn't eat well, in terms of quality, but I did manage my portions. The only thing I went (deliberately) overboard on was the Java Monsters (energy drinks) on the drive home. I consumed many, many cans in order to stay awake.
I weighed in today. 158. Bah. But I now have a solid starting point, and I'll resume weighing on Sunday mornings. I didn't weigh yesterday because I had been driving all night. I intended to do some Turbo Jam this morning, but I had such a hard time getting any sleep yesterday (meaning, I got none and was up for 36 hours straight), that I slept in today and cleaned my house instead of doing cardio. I'm okay with that.
I started reading the book I ordered, Overcoming Binge Eating. It's really fascinating, and I know I am finally on to something. I can already identify with so much of it.
Food hasn't been the greatest today. Well, it's on plan, but I haven't eaten enough. I've been on the go all day. I am going lower carb, higher fat, but not quite Atkins. Certainly not doing the rungs!
b - coffee w/ heavy cream
l - cottage cheese, apple
d - ground beef, onion, green pepper
snack - grilled turkey & cheese on double fiber wheat bread
snack - cashews
Calories - 1294
Carbs - 71 (15 fiber)
Protein - 82
Fat - 87
C/P/F Ratio - 20.3/23.5/56.2
Monday, August 4, 2008
Sunday, July 27, 2008
New Rules Of Lifting
I thought long and hard and did a lot of research before committing to something new, as far as weight lifting goes. I plan to stick with BFFM for nutrition purposes. And I mean really stick with it!
The best things about New Rules Of Lifting by Lou Schuler and Alwyn Cosgrove are the simplicity and variety. There are 27 workouts (I think - I'm too tired to go back and look) that are designed around 6 different moves. They are put together in different ways, such as different rep schemes, frequency of workouts, and specifics of the moves. It would be complicated to explain, for me, but the way it's presented in the book is fantastic. The book provides very specific workout logs.
There are 3 different types of workout, plus a "break in" program to get you ready. There are 3 fat loss programs, each with 2 workouts that are alternated. The hypertrophy program also has 3 pairs of workouts. There are 3 strength programs, each containing 4 alternating workouts. Schuler and Cosgrove provide four different overall programs, but a lot of people I've seen on the NROL board design their own. If you do one of the pre-designed programs, it will take about a year to get through it as written, but not all of the workouts are incorporated into all the programs. The one I'm planning on doing, for the eternal beginner, focuses more on fat loss and hypertrophy, with just a little strength.
More about the six basic movements. They are squat, deadlift, lunge, push, pull, and twist. The programs use different types of these exercises (full squats and front squats plus a couple other types, conventional and Romanian deadlifts as well as rack pulls, 50 billion types of lunges). Push exercises include things like presses - you know, you push things away fro your body. Pulls include movements that - SURPRISE - pull toward your body, such as rows, pullups, and pulldowns. Twist exercises are core exercises that crunch and rotate. The book provides examples - with pictures - of most of these, and of course there are a thousand web sites out there that show substitutions.
For cardio, NROL suggests something called Metabolic Overdrive. That's a fancy term for high intensity interval training (HIIT) with a 1 minute work interval, 2 minutes of active recovery. You start out with 3 rounds, 3 times a week and progress from there. I'll be doing my HIIT on the elliptical after lifting. On non-lifting days, I'm going to do Turbo Jam. I really enjoy that stuff. Not the sculpting though - yuck. I also have some Tae Bo stuff I'll be checking out. And then once a week, for now, I'll attempt a tabata session, with the goal of moving to 3 times a week within six months.
The book doesn't focus on nutrition too much, just as Tom Venuto's Burn the Fat, Feed the Muscle doesn't focus much on fitness. So I think these books fit well together for me. I'm not sure what my nutritional macros are going to be. I have it all in table form in my binder, but in general: 1300-1800 calories, 30c/30p/40f and I'll probably carb cycle.
I'll be posting all my specifics daily. I had an easier time staying on plan when I posted every day, even if no one read my blog. I'm going to try to focus on the emotional/psychological crap related to my eating. The book I ordered will be here by the time I get home, so I'm looking forward to that. I've been doing fairly well - no binges since early last week. I'm sure my trip will suck though.
The best things about New Rules Of Lifting by Lou Schuler and Alwyn Cosgrove are the simplicity and variety. There are 27 workouts (I think - I'm too tired to go back and look) that are designed around 6 different moves. They are put together in different ways, such as different rep schemes, frequency of workouts, and specifics of the moves. It would be complicated to explain, for me, but the way it's presented in the book is fantastic. The book provides very specific workout logs.
There are 3 different types of workout, plus a "break in" program to get you ready. There are 3 fat loss programs, each with 2 workouts that are alternated. The hypertrophy program also has 3 pairs of workouts. There are 3 strength programs, each containing 4 alternating workouts. Schuler and Cosgrove provide four different overall programs, but a lot of people I've seen on the NROL board design their own. If you do one of the pre-designed programs, it will take about a year to get through it as written, but not all of the workouts are incorporated into all the programs. The one I'm planning on doing, for the eternal beginner, focuses more on fat loss and hypertrophy, with just a little strength.
More about the six basic movements. They are squat, deadlift, lunge, push, pull, and twist. The programs use different types of these exercises (full squats and front squats plus a couple other types, conventional and Romanian deadlifts as well as rack pulls, 50 billion types of lunges). Push exercises include things like presses - you know, you push things away fro your body. Pulls include movements that - SURPRISE - pull toward your body, such as rows, pullups, and pulldowns. Twist exercises are core exercises that crunch and rotate. The book provides examples - with pictures - of most of these, and of course there are a thousand web sites out there that show substitutions.
For cardio, NROL suggests something called Metabolic Overdrive. That's a fancy term for high intensity interval training (HIIT) with a 1 minute work interval, 2 minutes of active recovery. You start out with 3 rounds, 3 times a week and progress from there. I'll be doing my HIIT on the elliptical after lifting. On non-lifting days, I'm going to do Turbo Jam. I really enjoy that stuff. Not the sculpting though - yuck. I also have some Tae Bo stuff I'll be checking out. And then once a week, for now, I'll attempt a tabata session, with the goal of moving to 3 times a week within six months.
The book doesn't focus on nutrition too much, just as Tom Venuto's Burn the Fat, Feed the Muscle doesn't focus much on fitness. So I think these books fit well together for me. I'm not sure what my nutritional macros are going to be. I have it all in table form in my binder, but in general: 1300-1800 calories, 30c/30p/40f and I'll probably carb cycle.
I'll be posting all my specifics daily. I had an easier time staying on plan when I posted every day, even if no one read my blog. I'm going to try to focus on the emotional/psychological crap related to my eating. The book I ordered will be here by the time I get home, so I'm looking forward to that. I've been doing fairly well - no binges since early last week. I'm sure my trip will suck though.
Friday, July 25, 2008
This makes no sense.
There is junk food in my house, but since the Great M&M Binge of '08, I've been clean for 2 days - no junk at all. My sweet husband even bought himself some chocolate covered peanut clusters but didn't want to eat them in front of me. I told him it was fine, because I wasn't interested in having any. And I wasn't! He ate them and I barely paid attention.
So what is the difference between the last two days and the days I've struggled? There's something (something beyond my cycle because even though it was that time, binges happen even when I'm not). I have to figure it out.
So what is the difference between the last two days and the days I've struggled? There's something (something beyond my cycle because even though it was that time, binges happen even when I'm not). I have to figure it out.
Thursday, July 24, 2008
Finding out I'm not alone is depressing.
I posted this in my MySpace blog last night, but I think it needs to go in my food & fitness blog, too.
It's been about a year since I started Body For Life and the last six or seven months have been absolutely brutal. I got down quite a bit, then completely went off plan, eating whatever crap got close to my black hole of a mouth. In A Brief History of Time, Stephen Hawking describes objects in the vicinity of a black hole being stretched like spaghetti as they get closer and closer. Hello, carbs. My lips are the event horizon. As mass is added to a black hole, it gets bigger. Meet my ass.
I've finally started to consider that this inability to control myself is something more than just a mere lack of willpower that I can magically overcome. I got a little bit of courage and posted on one of my boards, just asking for resources to check into binge eating and food addiction a bit. I was given two places to look on my muscle boards and I'm reading there now.
Here are people who appear to have it all together, people who are inspirational and have worked hard to get where they are, physically. Reading their posts in the food addiction thread is like swimming in my own head. I can relate to every single post and it's conflicting. On the one hand, I'm so relieved to know there are others who understand. On the other, it hurts to have to face this about myself. I wish I were an octopus so I could throw in another hand here - it gives me hope that there's a way to deal with this.
And there is. Unfortunately, it's not a very appealing solution. Erik, the trainer on this particular board, equates food addiction to alcoholism, and most of us are just going to have to abstain from our trigger foods. I've known this all along, but haven't wanted to accept it. When I avoid my triggers, I am on fire! But once I have that first cookie or piece of candy, it is all over.
I've ordered the book Overcoming Binge Eating by Christopher Fairburn. I love that Amazon sells used books and I had a gift card. Hopefully, it will help me. A lot of people have recommended it.
It's been about a year since I started Body For Life and the last six or seven months have been absolutely brutal. I got down quite a bit, then completely went off plan, eating whatever crap got close to my black hole of a mouth. In A Brief History of Time, Stephen Hawking describes objects in the vicinity of a black hole being stretched like spaghetti as they get closer and closer. Hello, carbs. My lips are the event horizon. As mass is added to a black hole, it gets bigger. Meet my ass.
I've finally started to consider that this inability to control myself is something more than just a mere lack of willpower that I can magically overcome. I got a little bit of courage and posted on one of my boards, just asking for resources to check into binge eating and food addiction a bit. I was given two places to look on my muscle boards and I'm reading there now.
Here are people who appear to have it all together, people who are inspirational and have worked hard to get where they are, physically. Reading their posts in the food addiction thread is like swimming in my own head. I can relate to every single post and it's conflicting. On the one hand, I'm so relieved to know there are others who understand. On the other, it hurts to have to face this about myself. I wish I were an octopus so I could throw in another hand here - it gives me hope that there's a way to deal with this.
And there is. Unfortunately, it's not a very appealing solution. Erik, the trainer on this particular board, equates food addiction to alcoholism, and most of us are just going to have to abstain from our trigger foods. I've known this all along, but haven't wanted to accept it. When I avoid my triggers, I am on fire! But once I have that first cookie or piece of candy, it is all over.
I've ordered the book Overcoming Binge Eating by Christopher Fairburn. I love that Amazon sells used books and I had a gift card. Hopefully, it will help me. A lot of people have recommended it.
Wednesday, July 23, 2008
Food Addiction
I'm still reading up on food addiction. I really need to get some real books, rather than relying on second hand information, even when it's from people I trust.
A discussion on one board I belong to has a post by the trainer, and it's something I've known all along, but have been unable to commit to.
According to what I've read, you need to remove the trigger foods completely. You can't have just a little ...
It's just like an alcoholic. Having just one drink is risky.
So, just like that, I can never have sweets again. The thought is terrifying. It sets me up to fail. I always want what I can't have. The logical thing to do would be learn to control the urges, right? Can they really be controlled? I'm tired of this roller coaster but I don't know how to slow down, stop, and get off.
A discussion on one board I belong to has a post by the trainer, and it's something I've known all along, but have been unable to commit to.
According to what I've read, you need to remove the trigger foods completely. You can't have just a little ...
It's just like an alcoholic. Having just one drink is risky.
So, just like that, I can never have sweets again. The thought is terrifying. It sets me up to fail. I always want what I can't have. The logical thing to do would be learn to control the urges, right? Can they really be controlled? I'm tired of this roller coaster but I don't know how to slow down, stop, and get off.
Tabata Protocol
I'm not a big fan of cardio, especially steady state cardio. I like an intense workout, and I like a quick workout. So high intensity interval training (HIIT) is a good option for me. Never mind that I've never actually done it. In theory, I love it. I've done intervals, but never true HIIT. All I've had is the elliptical and it's not really my best friend. I don't really have anywhere to do HIIT. So I've avoided it.
While I've been doing my research on the New Rules of Lifting (NROL), I started to pay more attention to a form of HIIT known as tabata, which is basically:
warm up
20 seconds all out work
10 seconds rest
repeat 7 times
cool down
That's four minutes, plus warm up and cool down. Sounds easy, right?
WRONG!!!!
The great thing about tabata is you can do body weight exercises (squats, burpees, jump rope, box jump, shadow boxing, etc). We have a 40 pound punching bag hanging in the middle of our living room. Yes, our living room. I wanted to give tabata a try with that. I made it 3 rounds, maybe 3.5, before I gave up. I tried to rationalize, saying it was the bag always swinging away from me that kept me from doing it longer. It was quite the pain in the but, with the bag swinging away. I couldn't concentrate on the movement. So my first tabata attempt was a bust.
However, I am definitely going to try it again, and make it a part of my regular routine. I would like to use some Turbo Jam moves - maybe the strike - in one session, and then squats or burpees in another. I think twice a week is adequate.
While I've been doing my research on the New Rules of Lifting (NROL), I started to pay more attention to a form of HIIT known as tabata, which is basically:
warm up
20 seconds all out work
10 seconds rest
repeat 7 times
cool down
That's four minutes, plus warm up and cool down. Sounds easy, right?
WRONG!!!!
The great thing about tabata is you can do body weight exercises (squats, burpees, jump rope, box jump, shadow boxing, etc). We have a 40 pound punching bag hanging in the middle of our living room. Yes, our living room. I wanted to give tabata a try with that. I made it 3 rounds, maybe 3.5, before I gave up. I tried to rationalize, saying it was the bag always swinging away from me that kept me from doing it longer. It was quite the pain in the but, with the bag swinging away. I couldn't concentrate on the movement. So my first tabata attempt was a bust.
However, I am definitely going to try it again, and make it a part of my regular routine. I would like to use some Turbo Jam moves - maybe the strike - in one session, and then squats or burpees in another. I think twice a week is adequate.
Tuesday, July 22, 2008
Who eats half a pound of M&Ms in one afternoon?
I do.
And I think I hit rock bottom today. I am completely disgusted with myself. I haven't worked out at all this week. I got my Wii Fit yesterday and I'm borderline obese. One more pound (which I have surely gained from the M&Ms) would probably put me back in that category. My weight, if I recall correctly (I was trying not to notice) was 161 or something hideous. My Wii Fit age is 47. I'm 33 years old.
Over the last few days, I've been reading stories of food addiction. I can relate to some of it, and I think I'm on to something, but then I tell myself, "oh you just don't want it badly enough" or "you just lack willpower" in an attempt to keep something from being wrong with me., or some underlying issue. I don't want to blame anything other than myself. I want it to be something I can fix on my own. Seeking professional help is not an option right now. There are a ton of other health related issues that would take priority.
So what am I going to do about it? Good freaking question.
And I think I hit rock bottom today. I am completely disgusted with myself. I haven't worked out at all this week. I got my Wii Fit yesterday and I'm borderline obese. One more pound (which I have surely gained from the M&Ms) would probably put me back in that category. My weight, if I recall correctly (I was trying not to notice) was 161 or something hideous. My Wii Fit age is 47. I'm 33 years old.
Over the last few days, I've been reading stories of food addiction. I can relate to some of it, and I think I'm on to something, but then I tell myself, "oh you just don't want it badly enough" or "you just lack willpower" in an attempt to keep something from being wrong with me., or some underlying issue. I don't want to blame anything other than myself. I want it to be something I can fix on my own. Seeking professional help is not an option right now. There are a ton of other health related issues that would take priority.
So what am I going to do about it? Good freaking question.
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