Work In Progress - FitoverForty

fitoverforty · Post by **fitoverforty** » Fri Jul 31, 2009 11:49 am

yesterdays workout:

3.25 treadmill steady increased tempo run

1st mile: 9:42
2nd Mile: 19:06
3rd mile: 28:12
Last mile was alterating speed with 1 minute sprints @ 7.0, back to 6.0, then sprint 7.0, etc.
6 minute cool down walk

Felt good, although i am having a bit of sciatic nerve pain down left leg, hamstring feels really tight and hurts when I try to stretch it.

did ab crunches, planks (seemed just a tad easier!

) and bicycle crunches
2 sets of Bulg. squats (done correctly this time) I just thought it was hard before....but now that I'm actually doing them correctly and dipping down as far as I can...I can barely walk afterwards!! LOVE IT!
I hope that is not attributing to the sciatic pain, that would not be cool at all.

Breakfast: bowl of bran flakes w/vanilla soy milk / 1 tsp. sugar
Lunch: Subway 6" whole wheat Roast beef w/1 slice cheese, sm. bag of harvest cheddar sun chips
Dinner: grilled chicken breast / 1/2 cup steamed broccoli w/cheese sauce / steamed carrots
I'm trying to stay away from any carbs late in the evening.

I'm really getting down in the dumps....no weight loss AGAIN this week. What am I doing wrong? I know I am seeing some changes, and I seem to be smaller (like waist) and arms are more defined, so why no change in weight? I still have so much fat to lose (tummy pooch), even with all the muscle I have. What do I need to do to lose the fat?
I'm trying to get some pics together (have to reduce their file size) to show the progress made. I took some pics about a month ago, and took new ones yesterday and I can see more def. in arms, shoulders and waist is smaller, but I have to be honest....when I don't see that scale change, its like a punch in the gut.

ldematto · Post by **ldematto** » Fri Jul 31, 2009 2:01 pm

Lynn,

You need 6 small meals a day, and you need to eat MORE!

I still have sore hamstrings and calves but it's getting better- focus on form, make sure you are doing everything right - then you'll know it's good soreness, but sciatica?? That's not good

When in doubt, take it easy for a few days.

Daily Food Suggestion

Protein Shake with water or fat free milk) you can add a banana or fruit or just pplain. If plain eat a banana or some other fruit you like.

2-3 hours later have 4 oz of low fat cottage cheese with a handful of whole almonds.

2-3 hours later have 3-4 oz chicken breast, 1 C spinach and a salad with low fat dressing (1-2 tbls.)

Every 2-3 hours repeat above or comparable meal until bedtime. You can include a sm potato (sweet preferably)

However after weight training consume second protein shake and carbs needed for repair. I workout in the morning so I add a bowl of whole grain cereal with soy milk, and or egg with 2 egg white omelet with light toast with almond nut butter.

Read again the "Read before Posting Sticky" it's probably more accurate than what I have written but I personally like real examples of meals.

I had a good workout today - guess I need to update journal. Those bulgarian squats are killers!

Lu

Bonnie · Post by **Bonnie** » Fri Jul 31, 2009 2:30 pm

Try not to be in the dumps, its a self defeating place to be.I thought about it myself today, because I GAINED weight ?..Though in reality I know odds r its not fat & I feel marvelous so bah on negativity.You work hard at your fitness & r very dedicated to your goals, one way to look at this is there is always another weeks weigh in & as long as u know u r doing what needs to be done, is not alot more u can do

Enjoy your success so far & look forward to new ones. Seems Lu has this diet thing down pat, so surely will check that post again on eating, thanks & after today I've renamed those squats, bulgarian torture squats.Keep positive ladies

Boss Man · Post by **Boss Man** » Fri Jul 31, 2009 4:57 pm

2 things to bear in mind.

1. Could be undereating slightly.

2. You're gaining muscle and losing Fat.

ldematto · Post by **ldematto** » Fri Jul 31, 2009 5:40 pm

Course I had a couple of weeks of unusual stress, but I haven't lost scale weight in quite some time - in last body composition I lost 3.5 lbs but lost over 5 lbs of FAT!! Today (actually 2 lbs higher than a few weeks ago) husband commented that I'm much more solid and muscular - I think he used the word "hot"

:)

Relax - make some tweaks to your diet-keep up the workout regime IGNORE THE SCALE!

Lu

fitoverforty · Post by **fitoverforty** » Fri Jul 31, 2009 6:24 pm

Thanks guys! That what I need all of you so much for!! You guys keep me going some days when I just feel like giving up. Those days are fewer now, and I don't get down as much or for as long. Negative thoughts and feelings about myself will get me no where except straight to the fridge looking for ice cream!
I think biggest challenge is to re program brain to allow myself to eat MORE food and more meals. 30 years of thinking less food equals less calories, so it must mean less weight, takes time to go away.
I find myself thinking that I have to feel hungry all the time...that if I feel full, then I am eating too much. I know that is ridiculous, but I'm just being completely honest with you guys.
So, thank you for your support and helpful ideas. I will be looking at diet even closer and trying Lu's advice on meals.
The sciatic pain is an old friend of mine that visits from time to time, usually when I increase running speed workouts. And here lately of course I added the evil Bulgarian squats! I have gotten used to living with various aches and pains through the years...but that sciatic nerve....man, when it strikes it literally paralizes left leg all the way from the butt muscle down to just behind knee, I literally can not move or lift leg for several painful moments. There are some stretching exercises I do, and I take some Advil to help with swelling and pain.

Can't let it slow me down, no time for that!

I added a few new pics to profile. A "before" taken about 5 weeks ago, and one from yesterday. Not much change, but maybe more definition and shape.

Bonnie · Post by **Bonnie** » Fri Jul 31, 2009 9:22 pm

I see alot of change

I had to incorporate the dealifts, into workouts, to strengthen back, to keep that pesky & painful sciatica away, well those and ab strength, keep up the excellent work !

ldematto · Post by **ldematto** » Sat Aug 01, 2009 6:14 am

Your goal should be:

"Never hungry, never full" if you eat every 2-3 hours small meals, the right stuff you should be ok. With the workouts you are doing you could probably take in 2000 calories a day and still be good

I'm on Black Berry so can't look at profile pics but you look great in your primary!! And wasn't it you who said you now wear a size 10? Sounds like great progress to me!! Don't beat yourself up - you're doing great! Congrats!

fitoverforty · Post by **fitoverforty** » Sat Aug 01, 2009 10:34 am

Bonnie wrote:I see alot of change I had to incorporate the dealifts, into workouts, to strengthen back, to keep that pesky & painful sciatica away, well those and ab strength, keep up the excellent work !

Thank you Bonnie! I have never tried deadlifts, I have watched others and it really scares me. I can just feel back going out! And right now I have no way of doing them, since I don't go to a gym right now. What other exercises can I do at home that will strengthen lower back muscles? I tried Bent Rows on home weight pulley system, and that hurt back. I do seated rows and seated back extensions with no problem.

LesPlease wrote:Your pictures say so much more!

You are so sweet!! Thank you for the compliments. I think we see ourselves so differently than others do. I look at pics and I focus on all the flaws, but others can look at the same photos and see all the positives!

I have a long way to go...and I know I have said this before but....YOU GUYS ROCK!!! I would not be nearly as motivated if not for this site and the encouragement and acceptance and understanding that I find here. I'VE FOUND PEOPLE!!

Idematto wrote:"Never hungry, never full"

Wow, 4 simple words that speak volumes! That is definitely a goal I am going to try to work for.

I have to change the way I think and realize that food is NOT the enemy, but is a powerful tool, every bit as important as exercise in weight loss.
I want so much to be a positive role model for other women (and men!), younger and older. I have been through so much STUFF in life, I feel like a battle scarred warrior who has seen it all, done it all, and lived through it all, hopefully coming out a much stronger, happier, and better person able to help others who are struggling, helping them avoid alot of the emotional garbage we heap on ourselves needlessly through painful experiences that happen in life. Alot of emotional pain gets turned inward onto ourselves (very unhealthy!) and can take on many forms, but all have the same result...bad self image, low self esteem, negative energy. I hate to see people weighted down by these things, and I am by far not perfect, but have found that in helping others...we help ourselves.
Sorry, didn't mean to get all serious and stuff! Where's the tissue box! Group hug everyone! Thanks for listening.

Have a wonderful Saturday!!

Bonnie · Post by **Bonnie** » Sat Aug 01, 2009 10:50 am

Ok back extensions, were other suggestion, duno what sitting ones r, I used to hook feet under & lift a 25lb plate, though u won't have that at home either, so somewhat useless info to type

As for the deads, I do recall a some pain in the start, if I went down to far ? But now, well 100lbs later, they r relatively easy

Perhaps some of the more knowledgable readers will have some options for you, to do at home, because freedom from sciatica is awesome, have a good day !

ldematto · Post by **ldematto** » Sat Aug 01, 2009 12:53 pm

Food is more important than exercise

Swanso has said that dead lifts are essential so that's when I added them to program. However form is a MUST - you can hurt yourself if you don't do them right. Go to youtube, lot's of examples out there. I like the stiff legged dead lift(which by the way ypur legs should NOT be stiff) - I think they have one of those "international" prefixes but can't for the life of me remember at the moment (senior moment I guess!)

Anyway - you can do dead lifts with DB's if you have them, but I think a BB works best. I am not aware of a substitute, but somewhere in history I think Swanso MAY have given me some choices because I worked into DL's slowly. Either in workout journal or the UPT Competition.

fav now is dead lifts and squats. I guess I feel I'm really pushing myself and they both affect muscle groups not isolation.

I have a Luau and Pig Roast tonight. I'm making buckets of Crawfish Chowder ( so yummy!!! ) But I can't eat a drop - I think a cup has about 4000 calories and not any good ones

but it's a favorite, so I had to make it.

Have a sparkling day!

fitoverforty · Post by **fitoverforty** » Sat Aug 01, 2009 2:12 pm

Lesplease wrote:WHAT FLAWS?! (:

Okay...it's official...you are now new best friend!!

fitoverforty · Post by **fitoverforty** » Sat Aug 01, 2009 2:25 pm

ldematto wrote:I have a Luau and Pig Roast tonight.

That sounds like the place to be tonight!!! Wish I was there. I bet you throw a heck of a party!

We could sit back and sip on some sort of tropical fruity drink (leaded or unleaded, whichever you prefer

)and munch on pineapples and veggies, maybe a little hummus dip, then when everybody else is stuffed from all the chowder and pig, we would be up doing the hula dance!!

Lets see... how far is Connecticut from Texas? If I left right now, I could be there in....ohh..about 3 days!!!
Oh well, have a great time tonight!!! Don't worry if you eat some chowder, you can work it off tomorrow!!

Boss Man · Post by **Boss Man** » Sat Aug 01, 2009 4:13 pm

Just a get a motorised dinghy / rib Lynne, and go bombing it down the coast

fitoverforty · Post by **fitoverforty** » Sat Aug 01, 2009 8:48 pm

that is a good one Bossman! If I had one, I'd do it!