jengetsit

My reply is not politically correct in the world of fitness, but I have SEEN it happen time and time again over the years ... Unless your body fat is 18% or less, you can eat at maintenance and recomp. You don't have to gain any fat to get muscle. Again I have SEEN the transformations from recomps. It is a big fat myth that you have to overeat to put on muscle. You don't. Our bodies are extremely efficient. My experience is that I have photographed many bodybuilders--Pros, and amateurs. I used to photograph for a muscle magazine. I've drilled people on what really works. Most of the pros never go above 13-20% (males/females) body fat because it's too much of a PIA to lose it before a competition. Plus they need their skin to look tight and good, so they can't just gain 20-40 lbs in the off season and lose it on an extreme cut and look good for the stage (those lights show EVERYTHING). Yet off-season they still need to put on muscle, work on symmetry, etc.

I kinda messed up with the food thing again. *sigh* I forgot we were supposed to do Chinese Buffet tonight with my daughter. I was pretty good for a buffet. I did have some coconut shrimp and one dumpling, but other than that no fried foods and I ate all veggies and chicken. Still ... not very good. However, I did track it. Not sure how accurate it is, though. Damage: So I really cannot have another "cheat" for two weeks. I've had two in three days! Don't want to start back down that road. It's not helping that I'm PMSing and I get ravenous the week before I start. My cravings are supernatural. I never feel full. But I've just gotta tough it out. No.More.Cheats. Good news is I walked the dog for about 40 minutes. Every little bit helps, right? Also took some photos at the park. Here they are ... The blurring effect in these photos was not done in Photoshop. It's a special lens I use that has a tilt feature, called LensBaby. It's a novelty lens, just for fun. I haven't played with it in a while but I think I'm going to use it more now. It's light and different. Going to PT in the a.m. Hope I get a massage.

Thanks! I'm kinda waiting on the PT to tell me which side of my back needs more work. Mainly I switched to DB because there is probably one side of my back that is compensating for the other side during BB rows and that's never good when it's a problematic area. I didn't know I would get a weekly summary--they emailed it automatically! The fitbit is no good at individual workouts, either. Weight training isn't really meant to burn tons of calories at the time it's done--it's more about building muscle so you burn more at rest. The calorie payoff for weights is when you're sitting on your ass in front of the TV, lol. I know what you mean about picking favs from each device! And today I read that the Apple Watch is supposed to be super cool--and it tracks too! The choices!! Gah!!!

Thanks! Yeah, my cals were pretty low all week, so I think I still came in at a deficit! I have the Fitbit Charge. I *wanted* the Charge HR but they didn't have one in stock and now I am kicking myself for not waiting! It's only like $10 more ... maybe I'll give mine to the hubs and get the HR, LOL! Yes, the stats are super cool. I am a bit of a tracking junkie.

Went to the gym and did some lifting! I got to the gym too early, and the weight room was closed. I didn't want to walk the track until it opened because I'm just so over that track, so I went across the street to the self-serve car wash and cleaned up my car for the warm up. Killed two birds, one stone! 5 x 5 Workout A Squat: 5 x 5 x 55 Bench: 5 x 5 x 50 DB Row: 5 x 5 x 10 I've decided to sub DB rows for BB rows. I feel like this is the lift that causes me the most trouble. I think the dumbbells are a better choice because I work each side equally, and there is definitely an imbalance in my back, which may be contributing to some of the pain and problems. Plus I can go a bit lighter. It's going to be a long, slow process with my back. I just feel that working each side separately will be more beneficial at this time. Plan on going for a walk with the dog too as soon as my hubby gets home. Details later ...

My weekly Fitbit stats! I actually had more calories than that because I didn't track Friday when I ate off the charts! Interesting to see the sleep info. It takes me a whopping 3 minutes to fall asleep, lol. Guess I'll try to make it 25 miles this week ... ps I <3 my Fitbit!

This week's Summary Tracked diet 6 days/ fell off wagon 1 day Walked 4 days Lifted 1.5 times The 1.5 is because I did my 5x5 one day and another day I just did a few lifts on the machines. So I'm trying to decide if I'm going to hit the weights today or go for another walk. It's supposed to be really nice outside ...

Awesome job on your goals this week! The scale can fluctuate a bit, especially if you're starting a new exercise program. You'll retain some water, it's normal!

How did the meeting go? Great job so far staying on track!

Today was a good day! Weather was beautiful and I took the dog to the park. Stayed on track with diet ... Almost 10K, but over 25 stairs ... Tomorrow's supposed to be nice too, so it's another park day!

Woo hooo congrats on 5 pushups!! That's awesome! Hope they figure out the problem with the heart soon--that's gotta be scary. Good job staying on top of it. Hopefully it's something that can be easily taken care of. Hope you're enjoying the weekend!

Well, yesterday was a big flop for me. I didn't get a chance to walk and I went to a bday party and ate really bad but yummy food! I haven't had a cheat day yet, so that is what I am calling it! But I'm back on track today. I'm supposed to weigh in today but I'm putting it off until next week. I don't even want to look at the scale after yesterday. Plan today is to walk my dog at the park and eat right.

Have you had any ideas on what's going on with your heart? Is it possible it's hormone related? I have palpitations sometimes when my hormones are a little nuts (which is becoming more of a regular thing, unfortunately.)

Update for 1/15/15 Walk: 20 min Squat: 5 x 5 x 55 OHP: 5 x 6 x 30 DL: 5 x 6 x 65 Fitbit: 7000+ steps Calories: 1250 I'll probably not lift again until Sunday or Monday. I'm only going to lift twice a week until my back feels more normal. The weather says it's going to be sunny, so I'll probably head to the park today with my dog for some walking. Yay, no track!!

LOL I know, right? I'm crossing my fingers for a little sunshine!! I definitely like the hills when I'm outdoors!

Okay I'm gonna have to look up quorn, lol.

The fact that your clothes are too big has gotta be motivating! Can't wait until there's some sunshine so I can walk outside too.

QFT It's all bout consistency!

Kickboxing is cool stuff! I hear ya on the weather. I can't wait for a sunny day!

Thanks, jmk! I'm sure hoping today is awesome! Hope you have an awesome day too!

8 miles--wow! How long does that usually take you? Yes, I wish the rain would stop!!

Yup, it's boring! It's been raining every day here for over a week! I keep checking the weather report and it was supposed to be sunny yesterday and today, but yesterday it rained and now the weather report says it's gonna rain today ... sigh ... can't wait to be outside again!

Best exercise for abs are heavy squats. Planks are also really good. Or you can do crunches and reverse crunches! The only suggestion I would make is to not add weight to ab work unless you want your waist line to get thicker. Just use body weight unless you're doing squats in which the abs are a helper muscle.

1/14/15 Walk: 45 min Leg Extensions: 3 x 10 x 30 Rotary Calf: 3 x 20 x 30 Hip Ab: 3 x 10 x 50 Supposed to be getting my TENS today. Also need to go buy a foam roller. May do that tonight to avoid eating, since I'm feeling hungrier than usual after dinner.

Sounds like you are really doing great! Zumba and a short run, wildlife, and talking to people. That's awesome progress!!!!