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Maggie's Journal
04-05-2017, 09:45 AM
Post: #301
RE: Maggie's Journal
Thanks West...wise words, as always!
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04-05-2017, 09:46 AM
Post: #302
RE: Maggie's Journal
West's idea of eating intuitively is a good one, just a chill phase. If that seems too much to wrap around, it's ok to adjust your TDEE to you lower activity level. Just don't try to cut right now. On injuries, workouts and eats: http://eatmore2weighless.com/working-out-with-injuries/

Tereza Toledobig grin lovestruck
Team EM2WL
Certified EM2WL Personal Trainer and Coach
Here is my journey: http://eatmore2weighless.com/tereza/
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04-13-2017, 08:26 AM
Post: #303
RE: Maggie's Journal
Feeling frustrated and confused. Foot is worse than ever, it's going to be a long 6 weeks until my surgery! Still lifting but cut out the cardio completely...I think my body composition tends to be better without the cardio, and I really want to build up some strength and muscle as much as I can before my surgery. I also think I need to drop my calories...every week I seem to hit a new "high" on the scale, although the overall trend is sort of stable, but I'm guessing with a new high number each week, an upward trend is beginning. The calculator has my TDEE at 2397 for Moderate...but I'm starting to think I need to drop down to Light Activity. Although I'm lifting 3 days a week and doing yoga one, I still think almost 2400 is too much. The average of Light and Moderate comes out to 2262. My FitBit tells me I burn an average of 2200 over the past several months. I think I'll cut my daily calories back to 2300 and see how that goes. 2200 just seems too low to me. 2300 will be a challenge on certain days though...like tomorrow. When I figure in a couple glasses of wine, and pizza for dinner (no meat on Good Friday), my calories are gone so much quicker and I'm left short on protein. I did manage to hit and even exceed my protein goals every other day this week, so I'm guessing coming up short on one day isn't a big deal.

As always, thoughts, comments, suggestions are welcomed to help me get through this confusing and challenging time! Thanks friends! lovestruck
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04-13-2017, 09:03 AM
Post: #304
RE: Maggie's Journal
One of the posters over on MFP helped me with the *big days* balancing act. The idea is to get an average of your TDEE over the week (2300 for you). A really helpful way to do this is eat less on days you can - and leave some extra calories for the pizza day, even if you eat 2250 for every day but your fun day - that gives you 2600 to eat for that day. If you manage a couple of 2200 days that give you an extra 100 for 2700.

I make my weekend in the middle of my tracking week, so if I go over (as I did this past week - by huge amounts LOL) I still have a few days to cut - which I did though it hurt bad!! At the end of my tracking week though - my avgs were spot on as were my macros for all but the splurge days. It was well worth it.

Since you aren't eating meat on Fridays - you may want to add in some protein power or a bar to help not go too low, or fish if you do that. Plus if you add the protein in right before you go for your pizza - it might help fill you up a bit an allow you to not go overboard.

K
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04-13-2017, 09:10 AM
Post: #305
RE: Maggie's Journal
Oh and from what I have learned here (by reading and testing myself) - once you keep going up with no stabilization back down you have gone over your TDEE and its time to go back down by 100. So 2300 sounds about right! With the foot problem you may be doing less walking to drop you down to light activity as well. So plan to be able to eat more after surgery is done and you are back up to full activity (YAY). So once you make it though these 6 weeks of waiting and few weeks of recovery it will only get easier and you can eat more.
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04-13-2017, 10:48 AM
Post: #306
RE: Maggie's Journal
Thanks Kelly. I already put protein powder in my oatmeal and eat a bar every day...I'm hesitant to add more than that as I know it's better to hit protein goals with real food and I don't want to start relying on powder/bars. Pizza on Friday thankfully isn't a normal weekly occurrence, so I'm just not going to worry about it. There's only so many eggs and so much yogurt you can eat in one day, and with no meat, there's just not much protein in pizza. My day is planned out and packed with eggs, yogurt, protein oats, protein bar, cheese...I've pretty much done the best I can for that day under those circumstances, so I'll just have to be satisfied with being short on protein by about 15 grams or so.

I checked out my weekly stats and my protein consumption is fine...so bring on the pizza!!
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04-13-2017, 02:41 PM
Post: #307
RE: Maggie's Journal
oh yeah 15 grams low is nothing - my days low days last weekend were way worse hehe
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11-16-2017, 04:36 PM
Post: #308
RE: Maggie's Journal
Hello all! I’m back and recovered from my foot surgery…at least as much as I’m going to recover. Still not 100% but a lot better than I was.

I need a little help and some clarification. First, I started back at the gym in July with 2 Body Pump classes and 1 yoga class per week. I chose Body Pump because (1) the trainer who teaches it was able to help me with modifications; (2) I needed the group camaraderie and support to re-establish my workout habits after being away from the gym for 6+ weeks; and (3) I really didn’t have a workout program in place since I’ve been limited to non-weight-bearing moves for the past year-plus (i.e., just working out seated, on weight machines). I’ve been able to start building myself back up, and I’ve found that I really, really enjoy Body Pump and I’ve been able to increase the amount of weight that I’m lifting.

Now for the help and clarification: I’ve seen references to Body Pump not counting as lifting heavy (which I get) but rather as cardio, which I don’t get. Yes, I can definitely see the cardio element with the squat and lunge tracks (and even the back track, depending on how many clean and presses are involved)…but I don’t really see that with the chest, tricep, bicep, shoulder, and abs tracks. Yes, I’m sweating and my heart rate is up…but not because it’s cardio, because I’m working hard and lifting. If I’m just laying on a bench doing chest presses, or just standing doing 5 minutes of bicep curls, how is this considered cardio? Endurance, yes; heavy lifting, no; but I don’t see the characterization as cardio in those instances. Can someone who has actually taken Body Pump and is familiar with it shed some light on this for me? It’s always been my impression that limited cardio is okay, so if I’m only doing “cardio” for about 10-15 minutes during that one-hour workout, it would seem to me that that wouldn’t be considered excessive cardio.

Also, I’ve signed up for some sessions with a personal trainer to help me focus on my weak spots to get myself back up to speed. I’ve been using the Moderate activity level on the calculator and just want some confirmation that I’m choosing the right level. My new workout schedule, starting next week is:

Sunday: Body Pump (1 hour) and CXWorx (a 30-minute core strength class)
Monday: Rest day
Tuesday: 30 minutes with personal trainer, plus about 20 minutes of core-specific work
Wednesday: Yoga (45 minutes) and CXWorx
Thursday: Body Pump (1 hour) and about 20 minutes of core work
Friday: Rest Day
Saturday: Rest Day

(Note: I’m doing all this core work because my core has become very weak and I’ve been having back problems as a result. I’m strengthening my core to protect my back).

Thanks in advance for any thoughts/insights you can provide!
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11-20-2017, 08:31 AM
Post: #309
RE: Maggie's Journal
. .
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11-20-2017, 06:25 PM
Post: #310
RE: Maggie's Journal
Hi Maggie, great to see your foot is healed. And that you have been back at the gym since July. I really can't answer your questions but just want to say hi and add my thoughts (which may not be totally correct).

I feel that body pump would be really good - especially since you say you are able to lift heavier weights now.

I always puff when I do weights. Especially at the moment as I have kept my weights pretty much the same (I just use dumbbells) but am working on making my workout a little quicker. The workout I am doing is meant to take around 55-60 mins all up (except I split my workout into upper and lower body and take 2 days) and when I was using lower weights it did take that but as I increased my weights it was taking longer - up to 80 mins - so my goal now is to take the time back to 60 mins with the higher weights. And that makes me puff and raises my heart rate more - I just think of that as a bonus!

But I am interested in what Teresa has to say in answer to your question.

Have a great day :-)
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