Wednesday, July 24, 2013

SD's before numbers and daily activity log

Since publishing my first "Goal Date" post, I have learned several things about approaching weight loss/fat loss. The first of which is to not set unrealistic goals so far out that procrastination can set in. It wasn't until I was eight weeks away from my goal date of Sept 1 that I realized I was not on track due to this procrastination.

As mentioned previously, I have learned that I have been approaching fat loss wrong. Especially for the amount of strength training I do. I was stalling fat loss instead of accelerating it because I wasn't feeding my body the fuel it needs. I am very thankful for Eat to Perform for helping me come to my senses.

Changing our metabolism to become a fat burner is a gradual long term process. It requires our mindset to change. If we think about weight loss as a quick fix we set ourselves up for roller coaster rides with the scale and our fat mass. I refuse to train and condition my body the way I have been only to have all of the effort go to waste should I need to take some time off. We should also never approach fat loss as a destination: "Once I lose this fat I can go back to what I was doing before." or "I can't wait until I can gorge myself on anything I want again." Those thoughts just defeat our tomorrow's self with the inevitable fat accumulation we will experience when you are "done dieting." Those thoughts also do nothing to overcome the temptations we reformed gluttons have.

This will be the new post located in the upper right corner of the blog page. If you'd like to follow my progress, I will be posting my daily activity here. If you'd like to join in with me you are, again, more than welcome. If you're still kicking the can down the road, my hope and prayer is that you will return to this post in November and be encouraged.

First goal date: August 30
Goal: to have dropped below 30% body fat (Bod Pod)
I have joined the Eat to Perform three month challenge. This half way visit to the Bod Pod will let me know my progress so I can adjust my macronutrients if need be.

I will continue to workout (strength training, WOD) five times per week between now and then. (I will add a third rest day if my performance starts to drop).

I will be eating ~2389 calories on my loading days (workout days) consisting of 150 grams of protein, 120 grams of fat, and 177 grams of carbohydrates. *

On my control days (rest days) I will be eating ~2150 calories, consisting of 150 grams of protein, 120 grams of fat, and 117 grams of carbohydrates.  *

*I will adjust these numbers as need be based on energy level and performance at the gym. 

Here are my before numbers: Age 38, height 68", body fat 31.6%, weight 175.5 lbs.
Measurements: bust 39", waist (narrowest part) 32", hips (widest part) 43",  thigh (widest part) 24"

Questions for you weight lifters/Crossfitters:
 PR's in which lifts best demonstrate increased performance ie.muscle gain?
Which measurements am I missing that will show fat loss/muscle gain?

For those of you who have been reading since I started this blog, remember when I wrote:
 If you could see what I do when I am challenged you would understand what "now let me at the truth" looks like. Visualize someone frantically searching their home for a lost diamond ring. Tearing apart the couch cushions, pulling everything down from shelves, and leaving no item unturned. I don't just look something up or casually read a book, I devour information until I can achieve a balance again in my life.
Well that's been me for the last week (prior to that I was just too tired to think and in need of more real food).  My blogging time will continue to be sporadic until I have achieved mastery of this eating program.


  1. Monday July 22, 2013
    Warm Up: 400m run, 10 sumo dead lift high pull (35lb KB), 10 pushups, 50m sprint
    Strength: Dead lift 1 rep max (PR 205#)
    Stamina: 30 Dead lift @ 155#, 3 minute plank hold
    WOD: 7 min AMRAP: 30 air squats, 90 single unders
    1 minute rest, 7 min AMRAP: 90 single unders, 30 air squats. 3 rounds/2 rounds, 90 SU's and 11 squats

    6 oz Banana
    Meal replacement bar
    1 cup rice
    1 oz cheese
    Turkey brat
    1 cup skim milk
    4 oz celery
    2 hard boiled eggs
    1 oz raddish
    2 vodka/diet cokes
    6 oz avocado
    1 cup salsa
    1 oz cheese
    Turkey patty
    16 baked tortilla chips
    2049 calories 90.3g fat 162.5g carb 114.5g protein

    Tuesday July 23, 2013
    Warm up: 250m row, 20 KB Thrusters (25#), 250m row, 20 Med ball cleans (14#)
    Strength: Push Press 1RM - 100# *new PR
    Stamina: 4 rounds 10 push press 65#, 20 Russian twist 15#
    WOD: 5 RFT 10 handstand push ups (assistance bands), 10 power cleans 65#, 10 burpees 26:54

    2 eggs
    1 cup skim milk
    Greek Yogurt w/blueberries
    Energy chews
    Paleo Bar
    6 oz Celery
    12 Kalamata Olives
    1 Cup Tzatziki
    2 oz Spinach
    2 Cups Romaine
    1 oz Raddish
    4 oz Broccoli
    8 oz Ribeye
    1 med Potato
    1 Tbsp Butter
    Vodka/diet coke
    2223 Cal 84.5g fat 134.5g carb 158.5g protein

  2. SD,

    Wow. I'm so impressed by how much weight you can lift. I'm a weakling. I've been raising my weights by 5 to 10 lbs a month, but I'm nowhere close to where you are.

    Today is my upper body day at the gym. You've inspired me to push myself a bit harder than usual.

    Lisa in Vermont

    1. Thanks LiV, I work out with a 50 yr old woman who is just shredded but has a small frame. Today was the first time she achieved a PR greater than mine (bench press - 85 for me 90 for her). I don't know how small you are but from what I unserstand, without a large amount of calorie intake small frames max out faster. Look at my measurements - I'm a large person. Ben reminds me "You are Viking" (not to be confused with being "a viking" - they wear purple and have an inability to conquer anything, much less the world :P ). I wore a size 9 in highschool when I weighed 130 lbs and looked boney (20 year ago sizing - probably a size 7 in today's sizing.

  3. Hi SD,

    I did push myself a little harder at the gym today (higher weights and reps until my muscles were exhausted). I'm small ( 5'1" and 110 pounds) but I have an average-sized frame. I look toned rather than skinny.

    I'd like to develop my upper body strength simply to be able to lift things more easily (like the 50lb bag of solar salt I need to buy each week for my water softener). My lower body is pretty strong. I can almost leg press my weight. But, my upper body strength is rather pathetic at the moment.


    1. You are small! Another gal at my gym is your size (T-Rex). She has amazing strength. She dead lifts 255. It can be done but you may need to up your caloric intake a bit. Take a look at that website I linked, Eat to Perform.

  4. Wednesday, July 24
    Warm up: 10 pushups, 10 pass throughs, 400m run, 10 pull ups, 10 situps
    Strength: Bench press one rep max - 85#
    Stamina: 3 Rnds of 8 bench press @ 55#, 12 PLYO pushups
    WOD: 3 Rnds 1 min. max calorie row, 1 min max pullups, 1 min max situps, 1 min max kb swings 25#, 1 min rest. (69, 62, 62)

    2 eggs,4 oz ribeye, 1 cup skim milk, 4 oz banana, energy chews, Protein bar, 2 hardboiled eggs, 5 oz blueberries, Greek Yogurt w/blueberries, 12 Turkey bites, 2 oz spinach, 2 oz red leaf lettuce, 1 oz raddish, 2 oz celery, 2oz broccoli, 1 cup tzatziki, Vodka/diet coke, 3 oz chicken, 8 kalamata olives, 1 cup rice, 1/2 Tbsp sesame oil
    2295 calories 76.3g fat 138.5g carb 165g protein

  5. Thursday July 25 - active recovery day
    Warm up: 25m lunge, knee hug, toy soldier, high knees, butt kicks, long jump
    WOD: 2000m row - 9:17

    Food totals: 2448 calories, 117.5g fat, 97.5g carb, 125.5g protein

    Friday, July 26, 2013
    Warm up: 2 rounds of 10 air squats, 10 pushups, 10 sit ups, 4 pistols
    Strength: Back squat 1 rep max* New PR 165#
    Stamina: 3 rounds of 10 Back squat 105#, 10 kettlebell clean lunges 25# each
    WOD: "Nicole" 20 min AMRAP 400m Run, max rep pullups - scored on #of pullups - 33

    Food totals: 2255 calories, 114.3g fat, 143g carb, 124.5g protein

  6. Hello. Will be checking into this. Thank you so much. Flare ups of injuries (bad....considering surgery) and much vacation have distracted me. Glad for these posts.

    1. Hi Carlotta,
      Sorry to hear about the injuries. Hope you're feeling better soon.

  7. Saturday, July 27
    Rest day/ Control day

    Food: 2260 Calories 120.5g Fat 112.5g Carb 132.5g Protein

  8. Sunday, July 29
    Rest day/control day

    Food: 2219 calories, 97.5g fat, 161g carb, 109g protein

    *I'm still working on getting my protein up to 150g/day. I will be supplementing with a protein powder because I'm finding it very hard to chew that much protein. Unfortunately, without the proper amount of protein, I crave sweets, thus the high carbs (I gave in to fruit snacks).

  9. Monday, July 29
    Warm up: 500m row, 20 - 1 arm KB swings (25lb), 10 KB squats (25lb)
    WOD: 15 min AMRAP of 10 pullups (purple band), 10 KB thrusters (20lb each), 10 box jumps (20 in.) - 4 rounds/2 box jumps
    Strength: Power Clean 5@75%, 5@80%, 5+@85% (6) - Prev PR 93lb, New PR 105lb
    Stamina: Chipper - 20 power cleans (75lb), 100m buddy pull w/band

    Food: 2246 calories, 78.5g fat, 156g carb, 154.5g protein

  10. Thanks SD. Hope this works for you.

  11. Tuesday, July 30
    Warm Up: 2 rounds of 6 dead lifts, 6 bent rows, 6 hang cleans, 6 push press, 6 overhead squats (45#), 6 get ups (35#)
    Strength: strict press 5@75%, 5@80%, 5+@85% (60# - 4)
    Stamina: chipper - 20 push press @ 55#, 20 supine ring rows
    WOD: 3 Rounds for time (Wereth 11) - 11 KB swings, 11 KB jumps double count, 11 Weighted situps, 11 KB pushups, 11 clean and lunge (25# each KB), 30 second scaled "L" hold - 18:24

    Food: 2325 calories, 124.5g fat, 103.5g carb, 143g protein

  12. Wednesday, July 31
    Warm Up: 400m run, snatch warm up, 10 scotts press
    Strength: Dead lift 5@75%, 5@80%, 5+@85% (175# - 6)
    Stamina: 3 rounds of 10 dead lifts (155#), 10 slashers (35# KB)
    WOD (from hell): 10...1 ring dips and squat snatches (55#) - 32:14

    Food: 2528 calories, 115g fat, 123.5g carbs, 184g protein

  13. Thursday, August 1
    Warm Up: 2 rounds of 30 second bar hang, 10 dislocates, 10 air squats, 10 situps
    Active Recovery: 100 Double unders, 2 rope climbs, 100 double unders, 20 pushups, 100 double unders, 20 2-count bicycles, 100 double unders, 2 rope climbs, 400m farmers carry w/ 2 35# kettle bells. Time: 1:17.46
    *Achieved rope climb for the very first time and RX'd the workout (no modifications for the first time. My double unders suck, thus the very long time it took me to complete.

    Food: 2384 calories, 93.5g fat, 143.5g carb, 165g protein

  14. Friday, August 2
    Warm up: light Overhead Squats
    Strength: Overhead Squat 5@75%, 5@80%, 5+@85% - 7@85#
    Stamina: 3 rounds of 10 Overhead squats @ 75#, 10 ab wheel rollouts
    WOD: Hero workout, "Adrian"
    7 rounds for time: 3 forward rolls, 5 wall climbs, 7 knees to elbows, 9 24" box jumbs - 30:42

    Calories 2154.5, Fat 72.8g, Carb 173g, 126g protein

    Saturday, August 3
    Rest day

  15. Sunday, August 4
    Rest day

    Monday, August 5
    Warm up: 250m row, 20 sumo deadlift highpulls w/25# kb, 250m row, 10 kb swings
    Strength: Dead lift 5@80%, 5@85%, 5+@90% (6 @ 175)
    Stamina: Chipper, 20 Dead lifts @ 155#, 50 - 4 count flutter kicks
    WOD: For time - 400m run, 20 ring dips, 300m run, 30 pushups, 200m run, 40 situps, 100m run, 50 air squats - 16:21

    Calories 2228, fat 98.8g, carb 179.5g, protein 146g

  16. Tuesday, August 6
    Warm up: 500m row, 6 dead lifts, 6 power cleans, 6 push press, 6 overhead squats (35#), 6 pushups.
    Strength: Power Clean 3@80%, 3@85%, 3+@90% - 5@85lb
    Stamina: 3 rounds - 10 power cleans, 10 medicine ball situps
    WOD - 12 jumping lunge pullups, 10 burpee pullups, 8 sit up pullups - 1st round 6 min allowance, 2nd round 5 min, 3rd round 4 min.

    Calories 2473, Fat 117g, carb 120.5g, protein 134g

  17. Wednesday, August 7
    Warm Up: Kettle bell squat clean (10 each side), kb overhead squat (5 each arm), kb strict press (10 each), kb sumo deadlift high pull - 10
    WOD: 3 rnds: 5, 10, 15 deadlift, 3, 6, 9 clean and jerk, 1, 2, 3 overhead squat (75#), 150m row between rounds (11:01)
    Strength: strick press 3@80%, 3@85%, 3+@90% (5@60#)
    Stamina: 3 rounds of 10 strict press 45#, 10 14# medicine ball slams

    Food: 2068 calories, 97g fat, 126.5g carb, 152g protein

  18. Thursday, August 8
    WOD: Run 10x100meters (rest for half the amt of time it takes to run each 100m), 5x200meters (rest for the same amount of time it takes to run each set), 2X400meters (rest twice the amt of time it takes to run each set).

    Food 3040 Calories, 151.5g fat, 179.5g carbs, 162g protein

    Friday, August 9 workout:
    Warm up: 10 PVC dislocators, 10 PVC overhead sqats, 10 Kb sotts press, 400m row
    Strength: Overhead squats 3@80%, 3@85%, 3+@90% (5@90#)
    Stamina: 3 rounds of 10 overhead squats 70#, 25m Overhead walking lunge w/35# plate
    WOD: 9-6-3 of 55# snatch, scaled muscle up (3 pullups and 3 ring dips per muscle up), 20" box jumps - 19:54

  19. Saturday, August 10
    Partner workout: 200m tire flip, 50 burpees, 3 - 200m run, 36 situps, 24 pushups, 2 minute plank hold.

    Sunday, August 11
    Rest day

  20. After a week and a half off, I'm back at working out again. I'll be giving myself an extra two weeks before I return to the bod pod. I won't be updating here daily, I already keep a notebook of each workout. I'll only update my performance goals achieved and my fat loss goals achieved.

  21. Way to keep working towards your goal!

  22. New Personal Records:
    Snatch 80# 9/27/13, previous 75# 6/20/13
    Dead lift 220# 9/18/13, previous 205# 7/22/13
    Power Clean 125# 9/18/13, previous 95# 5/1/13
    Strict Press 70# 9/18/13, previous 65# 6/12/13
    Thruster 105# 9/5/13, previous 70# 2/8/13

    RX'd benchmark:
    Grace - 30 Clean and Jerk @ 95# - 8:21

    Non RX'd benchmarks:
    Eva - 5 rounds for time: 800m run, 30 KB swings 35#, 30 pullups - 85:59 8/13/13
    Chelsea - On the minute for 30 minutes: 5 pullups, 10 pushups, 15 squats - 1 round 11 squats 8/6/13
    Fran - 21-15-9 Thruster (55#) and pullups - 11:27 8/30/13


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