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My thighs are killing me!

2/2/2012 9:31:13 PM

I haven't lifted in 8 days, actually listening to my body with an injury.

My theory that I retain water or something when I IF and carb cycle seems to hold true.

I'm 11 lbs lighter than a week ago today.

Really weird.

2/2/2012 9:48:16 PM

low carb can be extremely effective if you know what you're doing with it. I've had great success in the past with cyclic ketogenic diets on a 10-14 day cycle.

2/2/2012 10:22:12 PM

Not too bad, pretty happy with the changes I've seen in just a couple of weeks of actually getting back into training again. I'd like to shed a few more pounds and get a little more defined and increase mass in my shoulders and chest. Ran about 5 miles today, did some light lifting... trying to do a full body workout 3x per week vs. splitting bodyparts like I've done in the past. Will continue to do abs every day and will still do pullups every time I walk in and out of my bedroom.





[Edited on February 2, 2012 at 11:26 PM. Reason : 2 pics]

[Edited on February 2, 2012 at 11:27 PM. Reason : addsasd]

2/2/2012 11:25:30 PM

Weighed in at 199 and did

Squats: 205x5x3
Bench press: 125x5x3
Dead lift: 305x5x1
Press: 85x5x3

I ran to the gym today rather than biking; I also felt a lot better on my squats with a bit less on warm-up sets. I had felt like the bike ride there was a sufficient warm-up, but maybe not. Running with all the extra weight sucks, but I'll try it again a few more times to see if it's really giving me a jump on loosening up at the start of a workout.

Looking back at previous posts, in a month I've put on 13 lbs, added 45 to my squat, 15 to my bench, 50 to dead lift, and 10 to the press for my work sets.

2/5/2012 10:19:12 PM

at 200lbs you get a man card

2/6/2012 6:53:48 AM

ran the KKC in 43:42. i am very pleased although i would have been closer to 40 minutes if it wasn't a cluster fuck at the krispy kreme. people just sit down to eat their donuts in the middle of the race-way. the organizers need to block off an area for people to stand off to the side and eat.

i only ate 2 donuts and proceeded to swell up for about 4 hours after

those damn donuts were so worth it though.

2/6/2012 8:32:01 AM

while i think at some point in high school i was able to do a single pullup

i was pleased to find that i can now do a series of pullups when i randomly used the hang board at vertical edge yesterday.

2/6/2012 9:20:05 AM

I dont know if many of you love cheese as much as I do I've severely cut cheese from my diet, gone cold turkey, mainly because even though I've tried to only limit my intake (not eat a lot, only once in awhile) I'm still not seeing the weight difference that I want.

Here's a lovely article on the Stop Eating Cheese campaign going on in Albany, NY
http://blogs.phillymag.com/bewellphilly/2012/02/03/billboards-stop-eating-cheese/

2/6/2012 11:46:38 AM

cheese is so good.

2/6/2012 11:47:31 AM

i'm glad i don't like cheese that much

2/6/2012 11:49:28 AM

Cheese doesn't make you fat, overeating does.

2/6/2012 11:55:46 AM

wrong thread, should be in the running thread...


[Edited on February 6, 2012 at 2:08 PM. Reason : ]

2/6/2012 1:51:56 PM

well, I'm not as into the "beach body" as everybody else, but am going for the "not being fat" goal.
I have dropped 47lbs so far, and weight in at a measly 203 now.

This was by eating a lot less, slightly more healthy, watching my caloric intake, getting a job that wasn't as stressful as all hell, and becoming more mobile through-out the day.

2/7/2012 10:45:58 PM

getting a beach body IS about getting unfat

just being comfortable being out in a swimsuit.

awesome work on dropping 47 lbs. if you were like me it was rough starting out and then became easier and easier as you started making all your changes

2/7/2012 10:51:35 PM

I feel like I've made some more good progress in the last week. Lots of cardio this week. Falling into a nice routine of runs on my non lifting days and treadmill walks post lift with a lot of grade to increase the calorie burn. I'm averaging around 700 calories per cardio workout.

Diet continues to be good, it's gotten easier and easier which is nice. I no longer am having cravings for things like potato chips or candy. I think when I post pics again on Thursday there will be some noticeable improvement.

[Edited on February 8, 2012 at 12:10 AM. Reason : asdfa]

2/8/2012 12:05:05 AM

good job Kurtis636!

2/8/2012 7:54:34 AM

Looks like I only gained 5lbs since my back injury in late November. I weighed myself 2 days ago since my injury.

Not bad for not being able to do much for 3 months.

I kept my calories in check though.

2/8/2012 12:50:03 PM

that's really good! is your injury healed up? or do you still have a bit more time off you need to take?

2/8/2012 12:53:23 PM

It is frustrating as hell. But I know it's just a matter of time, although very slow. I am going CRAZY not being able to do anything. I miss my endorphin rush.

I don't even do upperbody work because I am so afraid of being back at square one. Because upperbody still requires your entire trunk. I feel a little nerve irritation when I use my core muscles. Even walking for more than 15 minutes I will start to feel a burn in my leg.

It will be 3 months on Feb. 29. At this point I am looking at another 1 or 2 months.

One positive thing is my nerve pain is getting better, not worse.

I had one session of steroid injection but it seemed like it only helped for like 3 days. Then the leg pain came back although dull it is manageable without drugs.

2/8/2012 1:05:25 PM

can't wait for volleyball season to start up soon. A few hours of that every Monday is always a super fun way to exercise

2/8/2012 1:07:52 PM

I think the last time my bicept was this small, I was about 4 years old. also I wake up every morning with a headache. I've increased my water and even try to drink some before bed, but didn't help. Today I am just drinking as much as I can and see what happens. It makes it hard to get out of bed when it feels like your head is shrinking.

2/8/2012 3:03:07 PM

bmel is shrinking?!

2/8/2012 4:03:12 PM

just my brain at the moment.

[Edited on February 8, 2012 at 4:06 PM. Reason : and with 2 pound weights maybe my bicept will grow a little. ]

2/8/2012 4:05:48 PM

I'm sorry to hear you're having headaches. What do you think is causing them? If you're going low carb like you mentioned it could be from your body adjusting. Or are you still taking meds for your shoulder?

Rgardless headaches are the worst

2/8/2012 4:41:20 PM

I did 2 miles on treadmill, and over an hour over on the bike today (22 miles)

Stayed in the target heart rate of 150.


Yesterday I was going a bit over the 170ish...so I switched to the bike


tomorrow I go for a calorie something or other the test right when I wake up.

2/8/2012 9:19:51 PM

I started biking to my clinical site this week 45+ mile days), was on my feet for 12+ hours for that and work
both days, then went swimming and running.

Cardio feels baller, dropped ~ 4 pounds since my school routine started back up in earnest. Yay!

2/8/2012 9:52:53 PM

I have lost 4 lbs in a week and a half and my throat feels better since cutting out dairy, woop... AND my dry skin is going away


But I haven't worked out since Saturday >.< I'm going to be running around like a crazy person during dodgeball to make up for it

2/9/2012 9:05:21 AM

getting bored with starting strength and getting some major fuckarounditis.

thinking about doing a few months of 5/3/1 just to mix it up. and get in the gym 4 days a week. and some more accessory work.

i know i'll lose some speed of gains, but i haven't been really flying through the weights recently and it's been pretty mentally draining. with work weight squatting three times a week i've been seeing some serious recovery issues. and haven't been sleeping enough, etc. pretty sure this all culminated into my back "strain" that put me out for a week and a half.

2/9/2012 9:49:20 AM

Gym for the first time in 2012 today. All aboard the pain train.

2/9/2012 10:13:00 AM

down to 127 pounds today! w00t. apparently the vitamins i were taking was causing some swelling reactions i wasn't aware of

2/9/2012 10:31:21 AM

Was it the calcium? If it was, I've never heard of that response before.

2/9/2012 11:04:04 AM

no because i am lame and still have not picked up calcium yet. i switched to a preservative free vitamin. i found that the vitamin D i was taking was soft gel and had gelatin in it which is no bueno.

i will pick up calcium this weekend - promise!!

2/9/2012 1:51:57 PM

Figured out my headaches were from not enough carbs. Increased my carb intake by 10g and have felt a lot better.

2/9/2012 3:29:42 PM

bmel, do you take a multi-v, calcium and magnesium supplements?

I've read a few places these supplements can mitigate low carb flu. (the symptoms you get from going low carb).

2/9/2012 3:55:52 PM

10g? Thats like half a slice of bread. Get the hell out of here.

2/9/2012 5:05:32 PM

maybe she needed those 40 calories

2/9/2012 5:14:07 PM

Quote :

"Figured out my headaches were from not enough carbs. Increased my carb intake by 10g and have felt a lot better. "

if you were doing a low-carb diet and were getting headaches, you weren't taking your carbs low enough to get through the induction phase.

2/9/2012 6:47:45 PM

Quote :

"getting bored with starting strength and getting some major fuckarounditis. thinking about doing a few months of 5/3/1 just to mix it up. and get in the gym 4 days a week. and some more accessory work. i know i'll lose some speed of gains, but i haven't been really flying through the weights recently and it's been pretty mentally draining. with work weight squatting three times a week i've been seeing some serious recovery issues. and haven't been sleeping enough, etc. pretty sure this all culminated into my back "strain" that put me out for a week and a half."

I know I'm not at your level, but I hear you. Squatting three times a week is tough; I'm debating whether to give two days of recovery every time instead of going every other day twice, then two days off. I aggravated an old shoulder injury from a bike accident while squatting a few weeks ago and had to take a week and a half off, too. Since then, I've put some serious effort into the bar placement on my back and form and have focused on that more than adding weight. So today I did 205 again like I did on Monday, but making sure I'm doing it better this time. I did the same on my dead lift, and only added weight to my bench press this time.

2/9/2012 8:23:53 PM

If you are struggling with heavy squats 3x a week, and you don't want to up your calories, then make your middle day a light day. Say 2x5 @80% of the last session.

2/9/2012 9:04:13 PM

Quote :

"if you were doing a low-carb diet and were getting headaches, you weren't taking your carbs low enough to get through the induction phase."

I was doing 20-30 carbs and now I'm doing 30-40. I had a headache for about 5 days straight and basically couldn't put up with it anymore. I'm content with slowing the rate weight loss in order to feel better. I've had a lot more energy today, so I think I'll stay where I am. I take a flintstone complete vitamin, which has calcium and magnesium.

2/9/2012 9:25:45 PM

I doubt it is enough. What are the doses?

Check this out: http://www.bodyrecomposition.com/nutrition/ketosis-carbohydrates-and-the-brain-qa.html

Quote :

"Empirically, as well, many report fatigue, lethargy and a sort of mental ‘fog’ until they adapt to the diet (the brain adjusts to using ketones for fuel over those first 3 weeks). I’d note that supplementing with sodium, potassium and magnesium seems to go a long way towards limiting or eliminating that feeling of fatigue."

Furthermore, keeping some carbs in to keep away headaches should be fine. If you don't want to slow the rate, just take out of calories else where. Probably best from fat.

[Edited on February 9, 2012 at 9:37 PM. Reason : words]

2/9/2012 9:33:28 PM

Another relevant read for you people interested in very low calorie or low carb diets:

http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html

2/9/2012 9:50:18 PM

Calcium Elemental (100 mg.) which is 10 percent of the DV
Magnesium (20 mg.) which is 5 percent of the DV

Guess it isn't a lot actually. I've been keeping my calorie intake low, probably too low actually. Today I had about 900 calories, so I don't think I can cut back any.

Thanks for the article. Reading about carbs and dieting has been a little confusing. But then again, I think reading about any type of nutrition on the internet is confusing.

[Edited on February 9, 2012 at 9:58 PM. Reason : /]

2/9/2012 9:53:22 PM

Good lord, I almost ate that at dinner tonight.

2/9/2012 10:13:42 PM

20-30 carbs has historically been way too high for me personally to ever enter into ketosis. I have to take it down to 0-15 measured carbs to get past the mental fog and get to the point where I finally adapt and get my energy and alertness back. The problem with counting carbs on atkins is that carbs are hidden everywhere you're not thinking about them. even an egg has 0.6 carbs in it, even though it's one of the best atkins foods.

I usualy wait until about 3 days into atkins before I start going salad heavy again. During the induction phase, meat and fat is what I try to limit my intake to so that the induction phase goes smoothly.

2/9/2012 10:33:35 PM

I went for 30 minutes on the elliptical 2.5 miles)...30 minutes on the bike (10 miles)...walked 2 miles outdoors.
I also rowed 2000 meters along with an arm workout.

I did a resting expenditure test test. Says if I were to do nothing all day not even move or go piss I'd burn 2730 calories. every time I breathe, I burn 25% carb, 75% fat.

I think the fitt lab is going to try to recommend a high protein diet to me. Its been 3 weeks, and I haven't really lost more than 1-2 lbs...I'm just staying at the same weight.

2/10/2012 5:04:25 AM

Quote :

"I've been keeping my calorie intake low, probably too low actually. Today I had about 900 calories, so I don't think I can cut back any."

dang girl that's REALLY low

2/10/2012 9:57:40 AM

ive been debating supplementing creatine into my workout plan. I've already had some pretty good strength gains on my high protein/heavy weightlifting plan, and I'd like to jump up to another level, especially in my arms and abs. But i've never creatine before or know anything about it. Is it worth it to give a try? Are there any brands you recommend? Is it safe? Any creepy side effects? I'm a little weary of taking anything that my body can get hooked on, idk how similar it is to using steroids or something. Can someone shed some light on it for me? Im gonna google a bunch too and see what I can come up with.


Also, if you are experienced in this and think creatine isn't the way to go but there is another supplement you'd recommend, i'm open to hearing about that too. Thanks

2/10/2012 9:58:43 AM

yeah when I originally read that I thought it was 1900 calories... but 900

2/10/2012 10:02:50 AM