NEW YEARS RESOLUTION WEIGHT LOSS THREAD

[CFD]

Originally Posted by infernoinandout

I'm at another small plateau, been at 22 pounds lost for the last 7-9 days. Did a little extra cardio today and am tring to eat just a little more, i've only been eating average 68% of my rdi. I'm going to take it to 80% for a few weeks and see what happens.

If you go from 68% to 80% for a few weeks there is a good chance you will put on weight especially if you up the cals by introducing more carbs, this also can sometimes help break a plateu, if it's from a long cal defecit. The thing you can do to get the best of both worlds is at the same time you eat more cals up the cardio, especially the intensity not length of time, this may give your metabolism a kick in the pants and help prevent weight gain

[Speedy1975]

On my low intensity cardio I'm burning about 225 or so cals according to the machine's calculation. That's in 30-40 minutes and after about 45 minutes of pretty intense weight lifting. Low intensity for me is heart rate about 125 - 135 or so. Sometimes I wear a heart rate monitor and after lifting weights and cardio it says I've burned about 700 - 800 cals total.

I'm changing my workout tomorrow. Still deciding on what it'll be. I'm thinking I may go back to dumb bells, squats, dead lifts, etc for 6-8 weeks to mix things up a bit. I don't get too fancy and just stick t the basics. 3 days a week at the gym is all I can tolerate due to logistics so I can't swing a 4 day split. I wish it was closer so I could though. I'd likely go to a 5 day routine killing one body part per workout.

Tomorrow is my official "weigh" day. We'll see what it says.

[sugar'n'spice]

Originally Posted by CFD

If you go from 68% to 80% for a few weeks there is a good chance you will put on weight especially if you up the cals by introducing more carbs, this also can sometimes help break a plateu, if it's from a long cal defecit. The thing you can do to get the best of both worlds is at the same time you eat more cals up the cardio, especially the intensity not length of time, this may give your metabolism a kick in the pants and help prevent weight gain

So craving one of my old munchies.....will feel too guily if I do !!!!

[CFD]

Originally Posted by sugar'n'spice

So craving one of my old munchies.....will feel too guily if I do !!!!

What is it? Maybe there is a healthy substitue. For emergencies only.

[sugar'n'spice]

Originally Posted by CFD

What is it? Maybe there is a healthy substitue. For emergencies only.

Maybe....but, I am craving the good stuff ! Vinegar chips !!!! Yum!!
Posted a vacation on C5 ladies...I miss the beach !!!

[CFD]

Originally Posted by Speedy1975

On my low intensity cardio I'm burning about 225 or so cals according to the machine's calculation. That's in 30-40 minutes and after about 45 minutes of pretty intense weight lifting. Low intensity for me is heart rate about 125 - 135 or so. Sometimes I wear a heart rate monitor and after lifting weights and cardio it says I've burned about 700 - 800 cals total.

I'm changing my workout tomorrow. Still deciding on what it'll be. I'm thinking I may go back to dumb bells, squats, dead lifts, etc for 6-8 weeks to mix things up a bit. I don't get too fancy and just stick t the basics. 3 days a week at the gym is all I can tolerate due to logistics so I can't swing a 4 day split. I wish it was closer so I could though. I'd likely go to a 5 day routine killing one body part per workout.

Tomorrow is my official "weigh" day. We'll see what it says.

Sometimes if I am unable to work out for a while or in between routines I do the same, basic full body lifts, pushups, chinups , basic presses. When I'm cutting I use a three day split M,W,F. I do 45-60 min of high intensity cardio T,T then use the 4 day split I posted earlier. I eat the same but create a calorie defecit by the extra cardio, arcoding to the device on the machine I typically do 600-700 cals. I often keep my heart rate at 130 and up to 160-170 on typical intervals some times higher for super short bursts. Like this I can loose body fat quite quickly.

[Speedy1975]

Insomnia.....it sucks.

That is all.

[SSMOKINHOT]

Quote of the Day: You're more in control of your destiny than you think! Positive energy brings you positive results! -- from Women's Health magazine - Nov 2010 issue

Along the same lines: Your attitude determines your altitude!! -- Air Force Proverb!!

[Speedy1975]

Ok things look to be going back in the right direction.

Here's the past 8 weeks of weight and BF%.

12/27/10 - 168.5 - 12.4%
1/10/11 - 166 - 12.1%
1/17/11 - 167 - 11.7%
1/24/11 - 167.5 - 12.2%
1/31/11 - 164.5 - 11.6% (finally found the right combo of calories)
2/7/11 - 163.5 - 11.2%
2/14/11 - 163 - 10.7%
2/21/11 - 165 - 11.2% (added back too many carbs - removed some also started thermogenic)
2/28/11 - 163.5 - 10.3% (Whooo hooo single digits here I come)

Also, for curiosity sake I checked with the pinchers today as well. They said I was between 11 and 12% so it seems the bio-electric gizmo is pretty close on me. It does have an "athlete" setting that I have it on. If I set it to "normal" it says I"m like 14-15% BF so that may be the difference.

Changed workouts today but I'm not sure I'm happy with it. I went back to dumb bells but I just hate picking the dang things up off the floor for each set. I'm gonna do some searches today and make a decision before Wed.

For example, I feel like I could have probably gone with 85s on the incline presses, but was afraid I'd drop them on my face when I failed (I've done that before).

Incline dumb bell press - 80/80/80 - 10/8/8
Flat dumb bell press - 70/70/70 - 8/8/6.5
Cable cross over fly - 20/25/30 - 10/10/8.5 (nice squeeze at the end of each rep)
Incline dumb bell hammer curl - 25/30/35 - 10/10/9
Incline dumb bell curl - 35/35/35 - 8/8/8
Cable finishing curl (lean forward elbows high) - 10/15/20/15/10 - 10/10/10/7/10 - 1 second squeeze at the end of each rep OWWWW

40 minutes elliptical. One thing I do on cardio is set the machine to random so it does change resistance ever so often up and down.

Today I wore my heart rate monitor for the whole workout. I paced my sets lifting by my heart rate. It'd get up in the 150s at the end of a set and when it settled back in the 120s I'd start my next set.

The monitor said I burned 1090 calories for the whole workout including cardio. The elliptical said I burned 345 today.

Probably more info than you guys wanna see, but just a couple of experiments I did today that may help somebody.

[ablackburn99]

So I did my first leg work out in 7 month, If you want to call it that, taking it slow so I able to walk and sit down the following days after.

Squats 3 x 12 - 75lbs
calf raises 3 x 12 - 95lbs

I would have done more but after the first few squats knees quads and hamstrings felt hot and started to shake. My whole lower body was all ready sore first fews hours after, but feels better today, cant wait for the DOMS to kick in. hopefully I can bounce back quick,and will be able to do a lot more in my next workout.

[sugar'n'spice]

Soooooo....do I give in to my craving or not??? AAAHH!!!!

[Bonnie]

Originally Posted by sugar'n'spice

Soooooo....do I give in to my craving or not??? AAAHH!!!!

taste everything.......eat nothing! lol

[sugar'n'spice]

Originally Posted by Bonnie

taste everything.......eat nothing! lol

Ok..taste...taste....taste the whole bag of vinegar chips !!

Luckily, I don't have any of it in the house !! Pheewww!!!

[SSMOKINHOT]

Originally Posted by sugar'n'spice

Soooooo....do I give in to my craving or not??? AAAHH!!!!

I say an emphatic YES!!!! Eat it!! It is OKAY!!! You have been having this craving for a few days now and you are bound to give in at some point and potentially actually gorge yourself. I say go for it...just offset the calories by eating a lower calorie meal