Saturday, February 25, 2017

30 Days Low Carb... With One Controlled "Cheat Day"


30 days low carb!! Wooohoo! I can't believe I've stuck it out 30 days!! And I've only had one cheat day in that time so let's talk about that...

I decided yesterday would be the best time for my once a month (if I keep going with once a month) cheat day because it was very close to Thursday (in the future it will be on a Thursday since that's my weigh-in day) and I was on Day 29 low carb. Here's how that went...

To start with, I decided on what I wanted ahead of time and really thought out it. I didn't want to go through the grocery store and grab everything I could have possibly wanted over the last month. Sure, I would have loved to eat everything in sight but I wanted to keep it controlled while still enjoying it so I ended up with a big slice of thin crust frozen pizza and my favorite gelato.

Yeah, I would have loved to also have some cake and some pastries and some of that amazing bakery bread and maybe some Doritos and and some chocolate and some ice cream cones... you guys get the idea, but that did not happen. I made my choices and I stuck with them. And once I was done eating the things I did get, I was done and did not continue on to eat everything else in the house.  Those were the good things.

Here are the "bad" things: I felt horribly, insanely sick after the gelato. Not the kind of sick where you overate so much you want to throw up because you're beyond stuffed. I actually did pretty well with the portions but the kind of sick where you feel lightheaded, dizzy, verging on passing out, totally out of it... basically a sugar coma. Once that freight train on simple carbs and sugars hit my system I was done for the night. I actually had to end my steps by the goal instead of getting to 10,000 and lay down because I thought I was going to pass out. I think I was asleep by 8:00 pm :/

I still have a headache this morning but that could be from the weather changing as well. The scale is up by 3 pounds this morning but obviously the majority of that is water weight and whatever else comes from eating a lot but as long as I end up close to where I weighed in at this past week (or even have a tiny gain) I'll be okay with it because I had already taken that into consideration and decided it as worth it.

Now, here are more of the "good" things: I was able to eat my planned food and stop at that. I didn't keep going nuts on the carbs, I didn't eat anything extra and I have no interest in continuing the simple carb/sugar attack any time soon. Normally, a cheat like that would turn into a binge but it hasn't and it won't which is huge for me. I was able to enjoy my food. I didn't hide it so people didn't know how much I was eating, I didn't have to plan to be home alone for it. I was open and honest about it and I was ale to just sit back, eat it, enjoy it and move on because it was planned for. I wasn't trying to sneak something I shouldn't be having. I planned, talked about it, ate it and moved on.

So, all in all things went well excluding how absolutely horrible I felt. I think this one a month thing might actually work out but next time I will either choose one food instead of two or go with smaller portions. I don't want to feel that horribly sick again but I want to have occasions where I can enjoy off-plan foods so I'll try and figure it out this coming month.

And it feels amazing to not only be seeing progress but also feeling it in all the aspects of my life including the "cheat" foods. I now know I can enjoy something decadent like that, I just need to figure out how to do it without feeling like crap.

Of course if I continue feeling like crap next month when I try it I'll have to reconsider but, all in all, cheat day #1 went really well psychologically and not so great physically.

So... here's to the last 30 days and to the next 30 as well!!

Friday, February 24, 2017

Friday, February 24th Workout - Lower Body Weight Machine Training & Abs

I did it... I did it!! I finally hit 1 minute on the plank!!!

I've been working towards this (obviously on and off) for over a year and it feels amazing to finally get there. I'm going to keep working on getting all my planks to that time and keep working on time but... wooohoooo!!!!

The rest of the workout went great as well. Once again, bringing everything to work and going directly to the gym worked perfectly. Tomorrow I want to go back in the morning for upper body again and I want to add in some cardio as well.

Lower Body Weight Machine Training & Abs - 1 hour, 26 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.4 miles, incline: 2, speed 2.5-2.6

Leg Warmup

Basic Plank - 1 x 60 seconds, 1 x 50 sec, 1 x 42 sec 1 x 38 sec, 1 x 27 sec

Weight Training & Abs: 1 hour, 6 minutes

Leg Press Machine - 3 set x 15 reps: 3 x 80 lbs

Leg Extension Machine -3 set x 15 reps: 3 x 30 lbs

Leg Curl Machine - 3 set x 15 reps: 3 x 45 lbs

Ab Crunch Machine - 3 set x 15 reps: 1 x 60 lbs, 2 x 50 lbs

Hip Abduction Machine - 3 set x 15 reps: 3 x 40 lbs

Hip Adduction Machine - 3 set x 15 reps: 3 x 40 lbs

Seated Calf Raise Machine - 3 set x 15 reps: 26 lb bar plus 5 lbs weight on each side

Weighted Ball Crunch with 4 lb ball - 6 sets x 8 reps

Oblique Crunch - 6 sets x 8 reps

Full body Stretch - 10 Minutes:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

Thursday, February 23, 2017

Week Four Low Carb - Thursday Check-In (Month One) and More Carb Plan Info

Week Four Low Carb Thursday Weigh-In:
02/23/2016:            -1.8 pounds
Total lost:                  34.8 pounds
Current Weight:      195.2 pounds

Yes! A great week and a great loss! I worked hard for this and it's great to see and feel it paying off.

My current short-term goal was 195 pounds and I missed it by sooo little so I'm hoping to be be past it next week. The next short term goal after 195 is 190 and then, once I get past 189.8, I'll be hitting weight I haven't seen in many, many years! I can't wait!

I am changing the modified plan I made the other day. I think 100 grams of carbs is too much for me to jump up to right now and, while my trainer said to go ahead with the oatmeal, it's ONLY for before a weights workout and then protein after that.

So right now my plan is to go up to 60 grams of carbs (total) as needed on days where I seriously work with weights and weight machines and stick with much lower carb on days I don't.

While I do need more energy before working out I don't want to lose out on all the positive changes I've felt and seen during low carb. This past week I was mostly in the 40's for net carbs (56 yesterday as my highest) and I did great with the scale and I felt great when I wasn't horribly hungry.

To beat the ravenous hunger, yesterday I tried more carbs before the workout and some serious protein afterwards, plus some extra calories and I wasn't hungry at all by the time it was time for bed and I kept it under 60 grams and felt really good, so that's the current plan.

I also want to make sure I'm eating the highest amount of my carbs about two hours before my workout and then really hitting the protein after. I think I actually have to up my protein amounts so that's something else I'll work on.

So I'm still doing low carb, I'm just not doing keto and I feel okay about that right now.

Today is a day off from the gym because my body is exhausted but I do plan on doing 10,000 steps and maybe even getting in a walk outside because it's gorgeous out there!

Wednesday, February 22, 2017

Wednesday, February 22nd Workout - Upper Body Weight Machine Training

Great day at the gym! I'm making progress on my plank and on several other things and bringing my gym bag to work with me and going straight to the gym afterward worked great!

I'm super sore today but going back for the lower body workout tomorrow!

Upper Body Weight Machine Training - 1 hour, 18 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.41 miles, incline: 1, speed 2.5

Band Warmup

Basic Plank - 1 x 45 seconds, 1 x 34 sec, 1 x 30 sec 1 x 30 sec, 1 x 23 sec

Weight Training: 57 Minutes

Chest Press Machine - 3 set x 15 reps: 3 x 15 lbs

Lat Pulldown Machine - 3 set x 15 reps: 3 x 40 lbs

Machine Assisted Pullup - 1 set x 7 reps, 1 set x 5 reps, 1 set x 4 reps at 150 lbs

Assisted Dips - 1 set x 8 reps, 1 set x 5 reps, 1 set x 5 reps at 150 lbs

Rear Delt Machine - 3 set x 15 reps: 3 x 25 lbs

Pec Fly Machine - 3 set x 15 reps: 3 x 40 lbs

Bicep Arm Curl Machine - 3 set x 15 reps: 3 x 20 lbs

Tricep Extension Machine - 3 set x 15 reps: 3 x 40 lbs

Full body Stretch - 11 Minutes:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

Tuesday, February 21, 2017

Big Decision... Going Up to Moderate Carb...


Okay, so I am seriously contemplating (with memories of advice from my trainer) upping my carbs a little... but ONLY healthy complex carbs: veggies like sweet potato, more fruit choices, oatmeal (oatmeal before a weights workout used to work really well for me).

I'm going to bed hungry most nights and yesterday, after the workout, I went to bed starving and woke up that way and while I did eat a quick breakfast (okay, it was a protein bar) I was absolutely ravenous by the time leg day was done.

This does not mean any simple carbs or sugars will be allowed in at all. NO. Not at all!

There will still be no cheat days, no bread, no pasta, no pastries, no junk, no takeout etc... just complex carbs. It's the simple carbs and sugars that I am addicted too and I'm going to continue being accountable here and on my blog and Instagram.

I'm not even looking at high carb right now, more like moderate and healthy and some days will still be low. I'll be shooting for under 100 total grams of carbs a day. I think I'll be okay if I stay away from the simple carbs and sugars.

I'm a little scared of the scale going up because that always happens after upping carbs but it will just be water weight and won't hang on long and right now I'll be retaining water weight anyway because of working my muscles this hard.

So, that's my plan but if complex carbs lead me to inhale the simple ones again I will rethink what I'm doing. But what would happen in the past is that I would make a plan to eat the "good" carbs and immediately start eating the "bad" ones without giving it a second though. This time I have a solid plan and I am sticking to it no matter what and I actually feel really confidant in being able to stick to the healthy stuff considering how well I've done for the last month.

Let's see what happens!

Tuesday, February 21st Workout - Lower Body Weight Machine Training & Abs

Gym day two went great! I am definitely feeling yesterday's upper body workout and I know I'll be hurting tomorrow from today's workout but it's worth it.

The only change in tomorrow will be that I have to go after work but I think I'll just bring my gym bag to work with me so I have no excuses to go home first and find some reason to procrastinate on going.

I did forget to time the plank and basic leg warm-up on my fitbit so the workout seems a little shorter but I timed everything else so it's good.

Lower Body Weight Machine Training & Abs - 1 hour, 12 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.41 miles, incline: 1, speed 2.4

Band Warmup

Basic Plank - 1 x 30 seconds, 1 x 18 sec, 1 x 14 sec 1 x 14 sec, 1 x 11 sec

Weight Training & Abs: 52 Minutes

Leg Press Machine - 3 set x 15 reps: 3 x 80 lbs

Leg Extension Machine -3 set x 15 reps: 1 x 30 lbs, 2 x 25 lbs

Leg Curl Machine - 3 set x 15 reps: 1 x 45 lbs, 2 x 40 lbs

Ab Crunch Machine - 3 set x 15 reps: 3 x 50 lbs

Hip Abduction Machine - 3 set x 15 reps: 3 x 40 lbs

Hip Adduction Machine - 3 set x 15 reps: 3 x 40 lbs

Seated Calf Raise Machine - 3 set x 15 reps: 26 lb bar plus 5 lbs weight on each side

6 Inch Hold - 5 sets x 10 seconds

Bicycle Crunch - 1 set x 8 reps, 1 set x 6 reps, 3 sets x 4 reps

Full body Stretch - 10 Minutes:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

Monday, February 20, 2017

25 Days Low Carb!!

Today I am at 25 days low carb!!

Wow... I don't know if I've ever gone 25 days with a serious cheat before. I have stuck to under 45 carbs a day, landing around the 30's for net quiet a bit. I have had not had any big cheat or binge days and, in fact, my one and only "cheat" day was more of a cheat snack where I did not go over my calorie range and only went over my carb range by a bit.

The scale is moving down very nicely and I have no massively craved carbs in a while. Yes, I do miss them, especially when they're staring me in the face like the homemade blini my mom made and sent over for Charles and the boys before lent starts, but I am holding firm.

I feel pretty good (the two massive pain days I had have nothing to do with carbs, it was all about the weather changes), my skin looks good, my clothes are fitting better and the number on the scale is dropping!

Officially I'm still down 5.8 pounds in 25 days but unofficially (since I don't weigh in until Thursday) it's a good pound and a little more than that!

I'm actually making sure I get healthy food in every day (usually berries and veggies) and I'm not relying on protein bars and shakes nearly as much as I used to.

I've only gotten Dunkin Donuts once in, I think, 2.5 weeks, and that was only because I messed up while making my coffee and had no time to remake it and I just started working out again as well as hitting 10,000 steps a day 5-6 days a week at this time!

So, basically, low carb is going awesome for me so I'm going to keep going with everything I've been doing and just continue on!

I can't wait to see what the next 25 days bring!