MimiMeirah's Notizen

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16 Januar 2014

I got to the point, when my weight increased a little bit. Trying to stay calm. My food journal helps me, because at least I can see that it must be due to normal hormonal changes, because I kept my calorie deficit. I ate the 75 % of my daily RDI. I also worked out yesterday, so I should not feel discouraged. It might be really a good idea to weigh in just once a week. Let's try to do it on every Wednesday. Regarding to RDI numbers, in my case it seems to be a quite high number. Sometimes I have concerns, if this number really applies to me. Most of the time I eat 70-80% of it, and I am thinking about to have one day in a week, when I am eating around 100% of it, just to make sure my body won't feel that I am starving.

I am little bit tired from my Crossfit workouts (yesterday we did thrusters 30kg/45kg, pull ups and burpees). The workout was somehow hopeless, it had a 20 minutes time cap, and we had to do 6 rounds with different rep schemes (21-15-9-9-15-21) from all three exercises. I kept the RX weight, because I was sure I won't be able to get through all these rounds, so I wanted to make sure at least I am trying to do what I can with a better effort. Did not go so well, just got through the first three rounds. Burpees are still awful, especially, when I need to do lots of them. I just hate them, so I need to do more of them, to get better at them. Tonight I will show up for only some Olympic Weightlifting practices. Different kind of efforts and more chance to work on better forms.

It is almost 4:30 here, and I still did not eat today, just had two cups of coffees. I am definitely not on The Zone diet, I cannot eat 4 or 5 times daily. I am simply not hungry that often. I am good to go on with my coffee for the first part of the day. I need to figure out more about intermittent fasting, because it looks like it would fit me better.

Yesterday, I have found an interesting article about macro nutrient ratios. I post it here too, it could be useful for others too. At the moment it looks like I would be OK with the 40% of fat (mainly healthy fat), 35-40% of protein and 25-20% of carbs ratio. I need to see it on long term how it works for me.

Here is the article:

http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html

Gewicht:	Bisher verloren:	Still to go:	Diät befolgt:
89,1 kg	2,5 kg	7,9 kg	Recht gut

(4 Kommentare) Zunahme von 1,9 kg pro Woche

15 Januar 2014

I am so sore, because of my workout from yesterday. We have been doing lots of handstand push-ups, strict pull ups, military presses and double unders. I am getting better with the double unders, which is a great, because for me they are one of the worst exercise in Crossfit. I Need to work more on my handstand push-ups, and strict pull ups. I am always doing kipping pull ups, since that doing strict pull-ups really hard for me. Losing some weight will make it easier for me to go on with my exercises, I will have less weight to hold and to pull.

My weigh in shows that I am still losing weight rapidly. Well I wanted to make sure I am losing fat too, not just water weight. Losing water weight is part of the deal at the beginning, so it is not bad at all. Since my carb consumption went down, my body retains less water. My body fat monitor shows that my body fat decreased, so there is fat loss too. My current body fat is 28,6%.

Recording my food intake helps me a lot to stay focused. Because in the past I did all these manually with more counting, after a while I gave up on it. At the moment my calorie deficit is about 20-25% of my RDI, but once a week a plan to eat more and to consume my whole RDI allowance, it is a kind of treat for myself, and also a way to make sure my body won't get used to my lowered calorie intake.

Gewicht:	Bisher verloren:	Still to go:	Diät befolgt:
88,8 kg	2,8 kg	7,6 kg	Recht gut

(2 Kommentare) Verlust von 5,1 kg pro Woche

14 Januar 2014

Down under 200 lbs. Sweet! But I should not get too excited about it. It is better not to addicted to the scale, because at the beginning rapid weight-loss is due to water weight loss mainly. Soon or later I will have to point out one day weekly, which will be dedicated to my only weigh in. Also there will be days, when my weight might increase or won't change at all due to water retention. Just a reminder not to misplace these instant loss and gains!

One of the reason to giving up on ultra low carb diets, because I know myself I cannot stick to it for too long, then I would more frustrated with the carb sensitivity, and water retention issues after them. So I am on the way to figure out my own needs, because at the moment I am trying to eat balanced foods by The Zone diet method,however, I tend to eat more proteins, and fat and less carbohydrates as it was suggested. So better to pay attention to the numbers on the long run, I might understand more about my body.

Gewicht:	Bisher verloren:	Still to go:	Diät befolgt:
89,5 kg	2,1 kg	8,3 kg	Recht gut

(4 Kommentare) Verlust von 8,3 kg pro Woche

13 Januar 2014

After four days resting due to my injuries, it was really nice to go back to the gym. I do not really know how many calories I burn during my Crossfit workouts, because they are always random. But due to the high intensity interval trainings I guess I still burn some calories after my workouts for several hours.

I do not exercise more than an hour, because most of my workouts include weight lifting, and I want to make sure my cortisol levels won't increase during my exercises. But I make sure I do my best in my workouts.

Today, I ran 800 meters, and did 25 air squats, 25 push ups, 26 walking lunges, 25 reverse push ups as a warm up. Running is still my nightmare, I need to be faster.

Then we were practicing bear complex, where is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Then we had an Every Minute on the Minute strength workout for 12 minutes. On every odd minutes we had to complete 6 burpees, then on every even minutes 1 bear complex. I used 35 kg (77 lbs) for this exercise. I am getting better with the burpees, though I still do not like them.

Then the main workout for time was fun:
10 Handstand Pushups
20 Medicine Ball situps (14 lbs/ 20 lbs)
30 Overhead Medicine Ball Reverse Lunges (14 lbs/ 20 lbs)
40 Plate Ground to Overhead ( 15kg = 33 lbs / 20kg = 44 lbs)
50 Double Unders or 150 Jump rope singles
40 Plate Ground to Overhead ( 15kg = 33 lbs / 20kg = 44 lbs)
30 Overhead Medicine Ball Reverse Lunges (14 lbs/ 20 lbs)
20 Medicine Ball situps (14 lbs/ 20 lbs)
10 Handstand Pushups

I used the RX weights, and completed the workout in 18:35 mins.

I also realized, although I wanted to stick to The Zone diet, but my macros are not exactly following the 30% protein - 30% fat - 40% carb ratio. I eat more fat, a little bit more protein, and less carb. Maybe my own macro ratio is more realistic approach for me on long term, and I will be able to stick to it. I am not scared of eating more fat, and less carbs. I believe in that we are getting fat from simple carbs, and not from fat. I never had problems with my cholesterol results, so maybe I am on the right path. Although, I cannot stick to ultra low carb diets, but most of the time I am happier to keep my carb consumption at the lower end.

I took some pictures of myself (need to upload them to this site as a reminder, where I started this journey). I started it at over 200 lbs, and at 29.5 % body fat. First week done, more or less I am still OK. I feel more organized and much calmer to being able to monitor my food intake. I did this before in a diary, this way is more convenient I do not need to deal with the numbers all the time.

Kommentar hinzufügen

13 Januar 2014

Gewicht:	Bisher verloren:	Still to go:	Diät befolgt:
90,7 kg	0,9 kg	9,5 kg	Recht gut

Kommentar hinzufügen Verlust von 2,5 kg pro Woche

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