11-24-08 12:13 PM - Post#504477    

Looking good Laree!

Great to see you deadlifting - good stuff hearing that you need "more plates" I love it!!

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

11-24-08 03:35 PM - Post#504536    

• Laree Said:

Good grief Laree - what did you eat those days?!

"You will not be carrying around a scale to jump on and show people." - Vicki Masterson "The following time you better do more or you are dirt!" - Vicki again

Laree: Challenge 2008
11-24-08 04:02 PM - Post#504544    

Teresa, that's from Lyle McDonald's Rapid Fat Loss program. I'm doing it on Monday/Tuesday/Wednesday to see if I can get a little movement on the scale here before we hit the end of the challenge. The basic premise is 100 grams of protein, vegetables as desired (most vegetables are okay, not all), fish oil caps and vitamin/minerals.

Today I've had a scoop of Bomber Blend in water and four ounces of lean pork loin with three cherry tomatoes. For dinner I'll have a salad with some kind of protein on top. Repeat tomorrow, repeat Wednesday, move back to ~1,000 calories on Thursday through Sunday. Repeat next week, etc.

This is a modification of Lyle's work -- his is built on refeeds and such, and the diet goes on longer than three days at a time. This was kind of a variety of the tuna and water jumpstart, only more interesting and a little healthier, considering it's going on for a few weeks, intermittently.

11-25-08 11:39 AM - Post#504775    

great progress Laree, I got a kick out of your tuna and water comparison. Yes a bit easier to stomach I would say. Add those plates girl!

"no hell, no high water, no drama, just preform your art." Kim Frazier Desire, Dedication, Discipline

12-01-08 01:19 PM - Post#506447    

Week Seven report:
Weight 126.0

Caloric overview M/T/W: 541/day
Macros:
Fat 31%; Carbs 17%; Protein 53%

Caloric overview T/F/S/S: 1,147/day
Macros:
Fat 39%; Carbs 26%; Protein 32%

Cardio: 3.25 hours
Workouts: 3
Mobility/Movement/Rehab sessions: 7
Feldenkrais (movement class): 1.5 hour
Deadlifts: 3 days
Myofascial sling stretches: 5 days

Everything's going well, started working the deadlifts today, which means they're moving to three times a week instead of daily. I took four days off deadlifting to rest from the daily work before beginning to add weight this week.

The daily project shifts to overhead pressing, starting today with 5 sets of 3 reps for 3 days, then 7 sets of 3 for 4 days; next week gets 10 sets of 3 every day -- all these are with an empty training bar (30 pounds). The third week gets some weight on the bar, although it'll be a long, slow progression.

I go back for another fascial massage tomorrow. I have a feeling the easiest part was last week and every visit might get a little dicier. Could be a rocky road, but that's how we get to Grandma's house, right?

12-01-08 01:32 PM - Post#506452    

• Laree Said:

I hope your eating enough to keep up the metabolism, Keep the steady work up!

I thought the road to Grandmas house was over the river and thru the woods......

"no hell, no high water, no drama, just preform your art." Kim Frazier Desire, Dedication, Discipline

12-01-08 02:27 PM - Post#506463    

• Scott I Said:

That's definitely a concern, Scott. I've had trouble with that before.

You have to remember my normal maintenance eating is around 1,300 most times of the year, so what looks like heavy dieting at 1,000-1,100 calories is really just sort of regular dieting. It's the ultra-low days that I'm paying attention to by doing them only three days at a time. I'll take your comment to heart just the same, thanks.

12-06-08 03:07 AM - Post#507926    

Wow Laree. That really is low calorie-- I am not sure I could do anything (read: move/lift, etc.) if I ate that little.

My issue is when I do eat less and run more, I actually gain weight. When I ran the marathon, while everyone else lost weight--- my running partner and I were at our highest weights-- all that running 50 miles/week! Later I found out it was because I had increased the miles but not the calories and my metabolism got screwed up.

Runnerbabe

12-09-08 12:53 PM - Post#508832    

Week Eight report:
Weight 126.5

Caloric overview M/T/W: 738/day
Macros:
Fat 29%; Carbs 26%; Protein 45%

Caloric overview T/F/S/S: 990/day
Macros:
Fat 31%; Carbs 32%; Protein 35%

Cardio: 1.75 hours
Ageless Mobility dvd: 75 minutes
Workouts: 3 (one was TRX only)
Mobility/Movement/Rehab sessions: 5
Deadlifts: 2 days
Overhead press: 6 days
Myofascial sling stretches: 4 days

Can you believe we're eight weeks in already! Time's flying!

Main difference this week was starting the daily overhead press effort. This is with an empty training bar (30 pounds), 3-rep sets with a clean to start -- first 5 sets of 3, then 7 sets of three; yesterday began a week of 10 sets of three, to be followed next week by adding a bit of weight. Feels good, pressing is going fine.

I bailed on the RFL diet days, not because it was so hard in terms of not eating, but more because I think I'd hit my attention saturation point. By adding one more thing to my to-do list of attending to the physical body, I sort of maxed out; I suddenly lost interest in the whole project. That gave me a bit of a scare, all things considered, so I backed off on the extra diet days and went back to the ~1000 plan instead.

Next time I'm looking for an experiment, I'm going to alternate between ultra-low RFL days and bumped-up 1,500-calorie day to see if I can't jumpstart a lagging metabolism.

I swapped Sunday's planned long cardio day for a run through Scott Sonnon's Ageless Mobility dvd. It's a sort of yoga-forced joint mobility workout, 75 minutes long, and I haven't done it since late last winter, before I started Feldenkrais movement and mobility work. I'm very pleased to tell you I was much, much better going through Scott's routine as a result of the Feldenkrais work, made it through the entire workout without stopping, and only fell out of one pose (a rotated back bend). Feldenkrais is golden, and you can count on my bringing that up again and again in the future.

About the scale weight I have two things to note: It always takes movement up and around a new low before I own it, and second, I wore a pair of pants the other day that were sort of baggy, when the last time I wore them a couple of months ago they were tight. Could be more body composition changes happening than are reflected in the scale weight.

12-09-08 01:19 PM - Post#508841    

• Laree Said:

The Feldenkrais thing keeps bouncing in and out of my head. It's trying to make its way onto my 2009 to-do list...

• Laree Said:

So, have you asked Dave, "do I look fat in these pants"? If you decide to, show him the doghouse video first.

Great work on your EOY goals, Laree.

Above all else, guard your heart, for it is the wellspring of life. Prov 4:23 "I'm not a doctor just someone that gets injured a lot." irondawg "Confidence - the absence of doubt - is a distillation of hope, faith and knowing." Dave Draper, BISS, page 65 "Few things are more fulfilling than personal progress." Dave Draper, newsletter of 4/2/09 100 Day Burpee Challenge 08 Survivor squatting makes me sleepy

12-09-08 02:30 PM - Post#508873    

Laree, what's the reasoning behind doing the overhead presses every day? Same as with DL - to find imbalances?

Normal is overrated.

12-09-08 08:35 PM - Post#509016    

• nomain Said:

No, well, not unless something shows up. Otherwise, it's for a long, slow, steady rebuilding so no bad habits slip in, which happens if I move up in weight too quickly. The daily part is to make the movement pattern solid, each rep the same with no faltering.

12-09-08 10:55 PM - Post#509052    

• Laree Said:

Perfect!!! Good going Laree!!!

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

12-10-08 11:35 AM - Post#509172    

Sounds like a great plan. I wish I had your patience...

Normal is overrated.

12-10-08 11:59 AM - Post#509189    

• nomain Said:

Trying to do it right this time, first time ever. :~)

12-15-08 12:45 PM - Post#510465    

Week Nine report:
Weight 128.5

Caloric overview: 955/day
Macros:
Fat 32%; Carbs 41%; Protein 25%

Cardio: 2 hours
Workouts: 4
Mobility/Movement/Rehab sessions: 7
Deadlifts: 3 days
Overhead press: 6 days
Myofascial sling stretches: 6 days

I spent approximately eight hours this week working myofascial release with a myo ball, tennis ball and golf ball to support the work of the myofascial release massage I got on Tuesday. The idea is for her to get the first couple of "layers" and for me to follow up her efforts to get a little deeper. It's working. In fact, I rode the bike yesterday for the first time since deep tissue massage on my legs (and subsequent work here at home) and WOW, what a difference. Very smooth pedaling... nice.

I'm swapping out a bit of the cardio for a couple extra workouts. These are different than the other M/W/F workouts and involve more assistance work, more TRX, stuff like that.

Regarding the weight increase: I have a few ideas about this, and none of them have anything to do with overeating and fat gain. Absolutely confident of this, so I'm not fretting about it, although I hadn't noticed the protein percentage had gone down so much. I'm fixing that today. I'm also trying a week with minimal dairy, just for the heck of it. Makes getting enough protein a lot harder, though.

Hang tough, co-challengers. We're in the home stretch and traveling well through the holiday mountains.

12-22-08 01:16 PM - Post#512389    

Oh, my... we're not losing our Challengers this fine Week Ten, I hope. :~)

Week Ten report:
Weight 129.5

Caloric overview: 1,085/day
Macros:
Fat 46%; Carbs 29%; Protein 24%

Cardio: 2 hours
Workouts: 4
Mobility/Movement/Rehab sessions: 6
Deadlifts: 3 days
Overhead press: 6 days
TRX workout: 1 day
Feldenkrais: 1.5 hours
Myofascial sling stretches: 6 days

Also had another myofascial release massage. Each one has been a different experience, with a different response the day after. This day after involved a lot of head swimming -- she worked on my neck and spent quite a bit of time at C1, which had my head moving around a lot. It took a full day to stabilize after that, was a little nauseous whenever my head moved the following day. This week is an off week, and I think that's good so I can normalize and see what's what.

Watching the scale weight, but not freaking out about it. I really don't know what it is yet, whether it's muscle, fat or water. What I know for certain is it's not fat from overeating, that I know without a shadow of a doubt.

Workouts are going good, the overhead pressing is coming along, although I'm closing in on the end of the daily increases; it's starting to get my attention at 45 pounds. That's a little disappointing as I'd hoped (may I even say expected) to see 60 or 65 before slowing down. Still, the form is dead-on, and I haven't been able to say that previously, so I guess we could say good form cost me 20-30 pounds in overhead pressing. Well, heck, that's not bad; in deadlifting it cost more like 100 pounds. :~)

12-22-08 01:30 PM - Post#512392    

I would think that good form in the deadlift should ADD weight... whats up?

12-22-08 03:30 PM - Post#512434    

• garyed Said:

Not the way I was doing it, bentover and pulling with everything all powerlifter-style. That'll put weight on the lift, but leaves good form a memory, the kind of good form I'm looking for, anyway.

12-22-08 04:37 PM - Post#512464    

A good PL deadliftlift is not bent over at all..it is pulling with everything, but the back should be in a good position and so on... Good form will add weight, Pling or not IMO.. I fel\el that my form has improved and my lift has improved as well.. My back has never been better and it used to bother me the way i was doing things before.

12-22-08 05:11 PM - Post#512477    

Like I said, how *I* was doing it...

12-23-08 09:07 AM - Post#512607    

Not the way I was doing it, bentover and pulling with everything all powerlifter-style .. sez laree..


OK... apparently your PL style and mine are not the same...

12-29-08 07:42 PM - Post#513938    

Just wanted to thank you, Laree, for all your kind words and support in the time I've been here. 2008 was kind of a rough year in general and I'm hoping 2009 will be a bit better. Hopefully by EOY Challenge 2009 I'll be working toward a 145# squat and some pull ups.

"Nothing you did before 40 really counts - now you can start to truly live." -- The Creole Kid's Mom. My FitDay journal. My workout log. My blog.

12-30-08 12:10 PM - Post#514135    

Final report -- we made it!

Weight: 129

Caloric overview: 1,237/day
Macros:
Fat 45%; Carbs 34%; Protein 21%

Cardio: 1 hour
Workouts: 3
Mobility/Movement/Rehab sessions: 7
Deadlifts: 2 days
Overhead press: 3 days
Ankle stretching: 1 hour
Tennis ball myofascial work: 2 hours
Myofascial sling stretches: 2 days

Hit the wall Wednesday after a nice long run of daily training, so I took three days off training in exchange for more rehab work and some extra rest and calories. Feel good now, all's well and am back in action.

I am SO SO thrilled to be done logging food and daily weigh-ins. I'm shutting down fitday now for the first time since October. This feels very right to me; sometimes when I get too wrapped up in the numbers it backfires, and that's what happened this time. I expect settling back into "normal" will be a good, healthy move.

See everyone back here in October '09, when we'll again hunker down together to fend off some of the holiday excess. Thanks, partners!

01-02-09 08:46 AM - Post#515008    

thanks for your leadership, Laree.

Above all else, guard your heart, for it is the wellspring of life. Prov 4:23 "I'm not a doctor just someone that gets injured a lot." irondawg "Confidence - the absence of doubt - is a distillation of hope, faith and knowing." Dave Draper, BISS, page 65 "Few things are more fulfilling than personal progress." Dave Draper, newsletter of 4/2/09 100 Day Burpee Challenge 08 Survivor squatting makes me sleepy