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-18 lbs in 10 weeks (among other things)

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  • #16
    Save your carbs (fruit) for later in the day if you can. I love fruit, so I have it right after my lunch or right after my dinner so that the protein and fat I've eaten slow down the insulin spike caused by the fruit. No cravings that way, and I'm full so I don't need to snack between meals.

    The headaches are probably 'carb flu' and should disappear. Take a pill in the meantime.
    Newcomers: If you haven't read the book, at least read this thread ... and all the links!
    http://www.marksdailyapple.com/forum/thread17722.html

    F/49/5'4"
    Jan. 1, 2011: 186.6 lbs PBSW Mar. 1, 2011: 175.8 lbs
    CW: 146.8 lbs
    GW 140 lbs
    A proud member of PETA: People Eating Tasty Animals

    Comment


    • #17
      Yeah, I'm taking Paracetamol for the headaches, which helps, but only for a short time. I don't like taking pills all the time, so I'm hoping it will go away within a couple of weeks.
      Norak's Primal Journal:
      2010-07-23: ~255lbs, ~40.0"
      2011-11-03: ~230lbs, ~35.5"
      2011-12-07: ~220lbs, ~34.0"

      Comment


      • #18
        Well, as it turns out, last week didn't go too well at all. After giving in to cravings on Tuesday, the rest of the week I also ate quite crappy. Too many cravings and too little self control.

        Because of this, I'll be having a weekly cheat day instead. That way I can eat crap once in a while without feeling bad about it afterwards. So, starting today, I will not eat any sweets or sugary stuff until the weekend.

        I also think maybe I have to start eating more (healthy) carbs after workouts. The highest risk for slipping up diet-wise seems to be right after dinner following a workout, which is when the cravings are the strongest. I think maybe one of the reasons I caved in last week was because I had been going too many days low-carb while still working out pretty hard.

        Anyway, my workouts last week were much better than my eating. Here are some highlights:

        Bench press (dumbbells): 1x8 x 36kg, 1x8 x 38kg, 2x8 x 40kg
        Squats: ..., 1x6 x 70kg, 1x6 x 75kg
        Deadlifts: ..., 1x8 x 80kg, 1x6 x 90kg
        Dips: 1x6 x 5kg, 1x6 x 10kg, 1x6 x 15kg, 1x6 x 20kg
        Chin-ups: 4x4, 1x5
        Pull-ups: 1x3, 1x4, 2x3, 1x2, 1x1

        Sets in bold are new personal bests. Some I've done heavier before (I think 100kg in deadlifts and 90kg in squats), but that's years ago. All the others are all-time bests (as far as I can remember, anyway)!

        Clearly, the strength-goals I set in the first post needs to be adjusted, but I'm still not sure what the new ones should be.
        Norak's Primal Journal:
        2010-07-23: ~255lbs, ~40.0"
        2011-11-03: ~230lbs, ~35.5"
        2011-12-07: ~220lbs, ~34.0"

        Comment


        • #19
          Had a good workout today:

          Squats: 1x8 x 50kg, 1x8 x 60kg, 1x8 x 75kg, 1x6 80kg
          Calf raises (incline machine): 1x8 x 80kg, 1x8 x 100kg, 2x8 x 120kg
          Bench press: 1x12 x 40kg, 1x8 x 60kg, 2x8 x 80kg, 1x8 x 60kg
          Chin-ups: 1x7, 1x6, 1x5, 1x4, 3x2, 1x1

          New personal bests in squats, calf raises (not really all that important) and chin-ups.
          Norak's Primal Journal:
          2010-07-23: ~255lbs, ~40.0"
          2011-11-03: ~230lbs, ~35.5"
          2011-12-07: ~220lbs, ~34.0"

          Comment


          • #20
            Luckily, my sugar feast last week didn't cause too much damage. Today I weighed in at ~236lbs and my waist is down to ~36.5".
            Norak's Primal Journal:
            2010-07-23: ~255lbs, ~40.0"
            2011-11-03: ~230lbs, ~35.5"
            2011-12-07: ~220lbs, ~34.0"

            Comment


            • #21
              Good workout today also:

              Lunges (warm-up): 4x8 (each leg)
              Deadlift: 1x8 x 40kg, 1x8 x 60kg, 1x8 x 70kg, 1x7 x 80kg, 1x6 x 100kg, 1x5 x 110kg
              Dips: 1x8, 1x8 x 10kg, 1x7 x 15kg, 2x6 x 20kg
              Military press (standing, barbell): 1x8 x 15kg, 1x8 x 20kg, 2x8 x 25kg

              My form suffered on the 110kg deadlift, so I think I will stick with 100kg for now.
              Norak's Primal Journal:
              2010-07-23: ~255lbs, ~40.0"
              2011-11-03: ~230lbs, ~35.5"
              2011-12-07: ~220lbs, ~34.0"

              Comment


              • #22
                Did some heavy lifting this weekend:

                Squats: 1x8 x 40kg, 1x8 x 50kg, 2x8 x 60kg
                Bench press (dumbbells): 1x8 x 36, 1x7 x 38, 1x6 x 40, 1x8 x 42kg
                Push-ups: 1x12, 1x8 (before and after bench press)
                Pull-ups: 4x3

                I also did a 3.5 hour hike on Sunday, including a few uphill sprints.

                Food-wise the weekend was okay-ish. I eat mostly healthy stuff, but also had some indulgences with a ice cream, chocolate and chocolate milk. Not the worst I could eat, but still a bit too much.

                I'm also considering giving the Whole30 thing a new try, starting tomorrow.
                Norak's Primal Journal:
                2010-07-23: ~255lbs, ~40.0"
                2011-11-03: ~230lbs, ~35.5"
                2011-12-07: ~220lbs, ~34.0"

                Comment


                • #23
                  Whole30 starting today

                  Unfortunately, last week didn't go so well food-wise. Too much junk and too much sugar. Today I weighed in at ~239lbs and measured my waist at 37". Things are clearly going in the wrong direction, so I've decided to give the Whole30 thing another try.

                  Starting today, and going until October 12th, I will follow these simple rules (my modified version of Whole30):

                  1) No grains or (added) sugar.
                  2) Limit dairy* and processed food.

                  * Limited to butter, sour cream, cheese, cottage cheese and crème fraiche.

                  When it comes to alcohol and legumes, they are not really an issue for me. I drink maybe 1-3 times per month, and I plan to continue doing so even during the Whole30 thing. Legumes I hardly ever eat anyway. Same for white potatoes. I'll eat them occasionally, but I'm not gonna bother with avoiding them completely.

                  The two main problems for for me are wheat and sugar, so those are the two I will put the most effort into staying away from.
                  Last edited by norak; 09-13-2011, 02:16 AM.
                  Norak's Primal Journal:
                  2010-07-23: ~255lbs, ~40.0"
                  2011-11-03: ~230lbs, ~35.5"
                  2011-12-07: ~220lbs, ~34.0"

                  Comment


                  • #24
                    Today's workout:

                    Squats: 1x8 x 40kg, 1x8 x 60kg, 1x7 x 70kg, 1x6 x 75kg, 1x5 x 80kg
                    Bench press: 1x8 x 40kg, 2x8 x 60kg, 2x8 x 75kg
                    Push-ups: 1x12, 1x12 (before and after bench press)
                    Chin-ups: 3x5, 2x3
                    Norak's Primal Journal:
                    2010-07-23: ~255lbs, ~40.0"
                    2011-11-03: ~230lbs, ~35.5"
                    2011-12-07: ~220lbs, ~34.0"

                    Comment


                    • #25
                      Today's workoout:

                      Running (treadmill): 20 min @ 9.5km/h (average)
                      Lunges: 4x8
                      Deadlift: 1x8 x 40kg, 1x8 x 60kg, 2x6 x 80kg, 1x8 x 60kg
                      Dips: 1x8 x 0kg, 1x7 x 10kg, 1x6 x 15kg, 2x6 x 20kg
                      Sitting cable row: 4x6 x 75kg
                      Last edited by norak; 09-17-2011, 08:15 AM.
                      Norak's Primal Journal:
                      2010-07-23: ~255lbs, ~40.0"
                      2011-11-03: ~230lbs, ~35.5"
                      2011-12-07: ~220lbs, ~34.0"

                      Comment


                      • #26
                        Today's workout:

                        Running (treadmill): 20 min @ 9.7km/h (average)
                        Deadlift: 1x8 x 40kg, 1x8 x 50kg, 1x8 x 60kg, 1x8 x 70kg
                        Bench press (dumbbells): 4x8 x 36kg
                        Pull-ups: 3x3, 2x2, 1x1
                        Norak's Primal Journal:
                        2010-07-23: ~255lbs, ~40.0"
                        2011-11-03: ~230lbs, ~35.5"
                        2011-12-07: ~220lbs, ~34.0"

                        Comment


                        • #27
                          Yesterday's workout:

                          Running (treadmill): 20 min @ 9.5km/h (average)
                          Squats: 1x8 x 40kg, 1x8 x 50kg, 1x7 x 70kg, 1x6 x 80kg, 1x8 x 60kg
                          Calf raises (incline machine): 1x8 x 80kg, 2x8 x 100kg, 1x8 x 110kg,
                          Chin-ups: 3x5, 3x3, 2x2
                          Norak's Primal Journal:
                          2010-07-23: ~255lbs, ~40.0"
                          2011-11-03: ~230lbs, ~35.5"
                          2011-12-07: ~220lbs, ~34.0"

                          Comment


                          • #28
                            Today's workout:

                            Running (treadmill): 20 min. @ 9.3km/h (average)
                            Deadlift: 1x8 x 40kg, 1x8 x 60kg, 1x8 x 70kg, 2x7 x 80kg, 1x6 x 90kg
                            Lunges (w/dumbbells): 1x8 x 0kg, 2x8 x 4kg, 1x8 x 0kg
                            Dips: 1x8 x 0kg, 1x8 x 10kg, 1x7 x 15kg, 1x6 x 20kg, 1x5 x 25kg
                            Military press (standing): 1x12 x 20kg, 2x8 x 30kg, 1x6 x 40kg, 1x8 x 30kg
                            Norak's Primal Journal:
                            2010-07-23: ~255lbs, ~40.0"
                            2011-11-03: ~230lbs, ~35.5"
                            2011-12-07: ~220lbs, ~34.0"

                            Comment


                            • #29
                              Originally posted by norak View Post
                              Starting today, and going until October 12th, I will follow these simple rules (my modified version of Whole30):

                              1) No grains or (added) sugar.
                              2) Limit dairy* and processed food.

                              * Limited to butter, sour cream, cheese, cottage cheese and crème fraiche.
                              Well, I can honestly say that didn't go too well. I caved in after only a few days...

                              Fortunately, the damage does not seem too severe. This morning I weighed ~233.5lbs and my waist measured 36.5".

                              It's going in the right direction, but it's annoying me that I probably could have been progressing even faster if it wasn't for all that sugary crap I stuff myself with...
                              Norak's Primal Journal:
                              2010-07-23: ~255lbs, ~40.0"
                              2011-11-03: ~230lbs, ~35.5"
                              2011-12-07: ~220lbs, ~34.0"

                              Comment


                              • #30
                                So, not much going on here these days. I was very busy last week and didn't have time to exercise at all. Also, I didn't eat very well, so there's no progress on the weight. I'm still at ~233.5lbs and 36.5".

                                I finally went to the gym yesterday, fearing what it would be like after two weeks of absence, but surprisingly, It went quite well.

                                Yesterday's workout:

                                Warm-up: 12 min. on stationary bike
                                Squats: 1x8 x 40kg, 1x8 x 50kg, 1x8 x 60kg, 1x8 x 70kg
                                Bench press: 1x8 x 60kg, 1x8 x 70kg, 1x8 x 80kg, 1x8 x 90kg
                                Dips: 4x8
                                Chin-ups: 2x5, 2x3
                                Pull-ups: 1x3
                                Norak's Primal Journal:
                                2010-07-23: ~255lbs, ~40.0"
                                2011-11-03: ~230lbs, ~35.5"
                                2011-12-07: ~220lbs, ~34.0"

                                Comment

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