Okay, so phase I is over. Somehow I managed to make it through and not miss a single workout. There were a few things I couldn't do (roman chair knee/hip raises, for one), but for the most part, I stuck through and I've seen some definite improvement in my all-over body shape.
Neck: 14.5 - 14.5 = no change
Waist: 45 - 44.25 = .75 inches lost!
Hips: 55 - 54 = 1 inch lost!
Bust: 45.5 - 45 = .5 inch lost!
R Thigh: 25.5 - 25 = .5 inch lost!
R Calf: 20.5 - 19.5 = 1 inch lost!
L Calf: 19.5 - 19.25 = .25 inches lost!
L Thigh: 24.5 - 24 = .5 inch lost!
L Upper Arm: 14 - 14 = no change
R Upper Arm: 13.5 - 13.75 = .25 inch gain
Under Boobs: 42 - 42 = no change
So, basically, my sides are starting to even out a bit and I gained 1/4 of an inch on my right bicep, which I didn't think was necessary, but all in all I lost a total of 4.25 inches in just four weeks. (Actually I last took those measurements on 4/3, so it's really only been 3 weeks for that loss.)
Starting Weight (3/26): 308.4
Ending Weight (4/22): 300.4
Total Loss: 8 pounds
That sounds all fine and good, until you see the rest.
And today we're back up to 301.0, so yay! *sarcasm sarcasm sarcasm*
This, my friends, is what a plateau looks like for me. It's not straight shot...I get to play the yo-yo game. I hate yo-yos more now than I ever did before (and to think, as a kid I could never get the thing to come back up...now I don't WANT it to!).
So, what's going on?
Well, the first couple weeks I was eating around 1400 net calories.
It wasn't until halfway through week 2 that I upped my calories a bit more to try to "save" that third weigh-in. If I hadn't upped my calories on the weekend, I would've been closer to 305.
Then I started sticking around 1800-2000 calories. And that worked for a little bit. A very little bit. Until about Wednesday of this past week when BAM! once again, I saw that even though I was sticking to my calorie goals and workouts, my weight started rising again. I had to up my calories again. *sigh* I'm not proud of the few days I had there, but I broke the cycle again.
This isn't working for me. I'll be upfront, flat-out honest. Somehow I've taught myself to undereat Monday through Thursday and then overeat Friday through Sunday. Sorry, but that does not help me mentally. I feel like crap each weekend because I'm eating crap food just to try to get my calories up.
Like I said on my main page - I've been fat pretty much all my life. Age 5 was when the problem started to arise. I know what the trigger was and I'm not going to harp on it here (because people think it's crap to "blame" your weight gain on other people, but I have my own feelings about evil people teaching evil eating habits to children who are forced - yes, FORCED - to obey or risk bodily harm, and thus learning that overindulgence is actually a good thing --- but no one wants to hear that because they think it's my way of excusing my past behavior and yadedadeda...blargh!). Fact is, I had no problem in the past overeating, but that's easy enough to do with calorie dense, nutritionless food. When you're eating whole grains, lean proteins, small amounts of healthy fats and tons of veggies? Yeah, well, you never realized how hard it could be to get 2000 calories eating the right way until you try.
And throughout my years of being a fat kid, I was forced into Weight Watchers and nutrition and fitness classes. Had a person there ever showed me how to eat the RIGHT way and then made my parents cook the foods I needed, well, you might be talking to a very different person right now. But those classes were a show. And they taught you dieting shortcuts. And I have dabbled in the fine art of eating disorders from time to time. But never...not ONCE...did anyone ever tell me to EAT MORE. NEVER! I swear I would've gotten more praise for anorexia than I would have from eating the RIGHT AMOUNT of healthy, nutrient dense foods.
So now that we're moving on to Phase II, I'm reading a bit ahead about calorie counting with the LiveFit program. And once again I'm seeing words that simply don't compute with the years of training and conditioning I had as a child. Eat MORE, exercise less, but harder.
Here's the LiveFit calorie counter snippet:
Up to this point, the focus with the meal plan has been to consume adequate calories to support your weight training goals. Moving forward, it will be necessary to determine a specific calorie range to increase your fat burning potential while maintaining your hard earned muscle.
Follow this simple formula to determine the number of calories you should consume moving forward, using the foods included in the meal plans:
1. Multiply your goal weight by 10 to arrive at your baseline.
2. Add between 200 and 500 calories to determine the ideal calorie range that will support the rest of your Phase Two and Phase Three workout routines.
(So, for me, that would be 110 (lbs) X 10 + 200 = 1300 and 110 (lbs) X 10 + 500 = 1600).
3. On rest days and lighter days (arms, shoulders, abs), eat in the lower range (1,300 calories). On heavier days (chest, legs, back), eat in the higher range (1,600 calories).
4. Once we arrive at Phase 3, the lower number will become the starting point for the carbohydrate cycling we'll do!
So let's do some calculations, shall we?
My current goal weight is 230 pounds.
(I honestly toyed with this number. I don't think it's reasonable for me to reach for 177 or even 190 right now, especially with the problems I've been having as of late. 230 was the number set for me a long time ago which should put me around 30% body fat. It may or may not be right, but it works for me because it seems more reasonable in my head. But I still wondered - did she mean your eventual goal weight, or your goal weight for the program's end? Whatever, I have one number and one number only - 230 pounds should put me closer to a goal of 30% body fat. And I care more about my body fat % than I do that stupid number on the scale. I've learned to put little stock in that silly little machine on the floor.)
So if I take 230 x 10 = 2300
Then we add +200 and +500 = 2500-2800, respectively
So on heavy days (back, chest, legs) I should eat 2800 calories.
On lighter days (shoulder, abs, arms) I should stick to 2500 calories.
TWENTY FIVE HUNDRED CALORIES?! ARE YOU EFFIN' KIDDING ME?
Confession: It feels VERY, VERY wrong. Where's the deficit? How the hell am I going to lose any weight eating nearly 3k calories a day?
Confession: I do NOT get how this is supposed to work, because it goes all the training and conditioning I've had from age 5 to age 30. "Eat less, exercise more = lose weight."
Confession: That BS I just said hasn't been working for me for MONTHS. So what the hell, right? What do I have to lose? Except more weight if it works. If it doesn't, I really won't be any worse off now than I've been on this dizzying yo-yo of a ride I've been on for the past few MONTHS.
Confession: *pouts* How the hell am I going to eat that much food?
So, here we go. An experiment to end all experiments.
One that tests the basic boundaries of my beliefs and understanding.
One that challenges all of the "it's as simple as..." diet techniques I've learned from age 5 on.
Wasn't it Einstein who said that Insanity is doing the same thing over and over again and expecting different results? Well, time for me to be insane enough to try something different and see where it gets me. I have a feeling I'm not going to spend one minute of this week being hungry.
The only thing I keep telling myself is - we're about to add cardio anyhow, so maybe that will make up for what I overeat. (But it's not really overeating, is it? *sigh*) Time for me to stop thinking and start doing.
I may have to start eating every 2 hours instead of 3 just to fit it all in. Especially today, because I slept late. (Another reason I've been forcing the morning workouts is so I can get all my food in before bed.)
So this is what my day looks like today:
6 egg whites, 1/2 cup oats, 2 Tbsp. homemade peanut butter and a dash of xylitol
McDonald's large coffee - 3 creams, 2 Splenda
Snack 1 (9am):
1 cup FF cottage cheese with SF jello mix and 4 cinnamon swirl protein bread squares
Chicken Zucchini Burger on WW sandwich thin with mustard, and a large salad with lite balsamic vinaigrette dressing with 4oz grilled chicken
Snack 2 (2:00pm):
1 cup brown rice, 7oz grilled chicken with green beans and stewed tomatoes
4 Turkey Meatloaf Muffins
During/Post Workout (6-7pm):
1 scoop of Xtend Watermelon
2 scoops Body Fortress Chocolate
1 large banana
Evening Snack (9:00pm):
7 egg whites, 1 large mushroom, 1/4 cup 2% cheddar cheese
In bed by 10pm.
Total Calories: 2800
Macros: 243g carbs (34.7%), 52g fat (16.7%), 321g protein (45.9%)
Workout tonight includes the following:
Wide Grip Overhand Pullups (I'll be doing Smith Machine Body Rows instead) (3 sets of 10)
Bent Over Barbell Rows (3 sets of 8)
Seated Cable Rows (3 sets of 8)
Wide-Grip Lat Pulldowns (3 sets of 10)
One-Arm Dumbbell Row (3 sets of 8)
Hammer Strength Lat Pull (3 sets of 10)
Hyperextensions (3 sets of 8)
30 minutes of Cardio at moderate pace (probably on the bike)
I'll be lifting nearer 85% of my max, resting longer between sets if needed and trying to get the most I can from each set. On the cardio, I'll be watching my foot to ensure I don't worsen it again and I'll get off after 20 minutes if 30 seems like it will cause serious pain to the PF.
I think it's about to get interesting, folks.