Lady Mac

Diet update: almost done! I'm pretty sick of chicken, we've been eating it 2x per day almost every day, except for the day we had shrimp instead, which was the best day ever. My husband has not complained about this diet even once, which is a first for any diet he's ever tried, which prior to this have all been disasters. The biggest surprise so far has been the water weight loss. Based on other people's reports, I was expecting to lose quite a bit of water weight (5 lbs at least), but after 2lbs on the first day I haven't noticed any. My weight for the most part has just steadily decreased, and at first I thought I was doing something wrong because I didn't lose more water. I thought it might be due to salt consumption, or what time of the month it is, or somethikng like that. But then I realized it probably doesn't matter, since you gain back all the water weight once you start eating carbs again anyway. Exercise update: I've done every workout on my schedule, but they've felt much harder than usual. I'm assuming it's due to lack of carbs. I've reduced the volume on my lifting because recovery between sets is taking longer, although my strength hasn't dropped and I can still get my top sets done. I wasn't expecting to make gains during a deficit anyway, so I don't see this as a problem at all. Bill paying update: so far, so good! Nothing is late yet, but I could definitely get ahead of things and pay for the last 2 things for the month ahead of time...

@Machete Yes! This diet is not for the fainthearted... My husband and I are both doing it, although I'm category 1 and he's category 3. He's NOT good at dieting, so I told him he only has to do it with me for 11 days. I feel like when there's a specific end date in sight, it makes it easier. As a cat 3, he could theoretically do this for months, but honestly I don't know how anyone could follow through with that. At least I certainly couldn't. Anyway, he and I are eating the same thing, so it's a much bigger deficit for him than for me, so he'll lose much more. We started out by buying ALL the chicken, along with some veggies, Greek yogurt, and eggs. I don't get tired of eating the same things on repeat, but if you do I'd recommend more of a variety. Side note: despite spending $40 on chicken breast, our grocery bill was less than usual! Keep in mind that carbs are sneaky. Youre allowed to have non starchy vegetables, but they do still have carbs...so choose wisely. I love greek yogurt more than I love my husband, so I prefer to spend my carbs on that. But TBH, I'm having a lot of trouble not going over on carbs. You only get 20, with an extra 5 if you get PWO carbs, but even with that limit of 25, I don't think I've been under 30 yet, after 3 days. Fat under 20g has not been a problem. The book recommends supplements, which I ignored for the most part. I already take a multivitamin and magnesium, I figured I didn't really need to add anything for an 11 day diet. If you're doing it for longer, it might be a good idea. Also, if you usually eat a lot of carbs, when you start this you can end up with "carb flu", which the supplements are supposed to help with. I didn't really have a problem with that, aside from some headaches the first two days. Last note: you will lose a lot of water weight at first, make sure to stay hydrated! I enjoyed watching the scale go down pretty dramatically after day one, even though I knew it was water weight, it was still nice to see.

Well, I'm following Lyle McDonald's version, not sure if you want the details on that? Based on my TDEE and how much I'm eating (and hoping my calculations are right), I should be dropping about 2.5 lbs of fat in 11 days, getting me to around 20-21% body fat. I might do another round at some point, but probably not soon, I'm having daydreams about all the carbs...

Thanks everyone! I wish more people were interested in lifting weights, it's been so much fun for me! But usually when I try to talk to people about it (like at work) their eyes glaze over... I'm not really new to this, I've been lifting weights on and off for about a year and a half now, but just recently started getting more serious. I picked Powerlifting because it seemed like the least threatening option, with only 3 lifts to learn, and no crazy flinging weights over your head like Olympic weightlifting! Although the more I get into it, the more I learn that you can certainly make it as complicated as you want. As far as tips and warnings for starting out, I think @scalyfreak covered that pretty well! Just don't try to do a ton of cardio and think you're still going to build muscle, that's what I did at first and it was kind of a disaster, which is why I stopped doing it for a while. Do some research, and make sure you're doing things right before you try to go heavier. I read some books, watched a billion YouTube videos, joined a group on facebook, and have a trainer through my gym at work. As said above, Stronglifts is a great way to start! That's what I did. I've also done Madcow, Wendler 531, the Coan Phillippi deadlift program, and some sort of crazy Russian volume squat program that I can't remember the name of. Currently I'm doing a program my trainer made for me, combined with the deadlift program. And I didn't know there was a powerlifting forum! I'll definitely check that out!

New Year, new beginnings, right? One big goal I have for the year is to improve my nutrition, as I exercise a lot and feel like my body doesn't reflect that. So here are my goals for this first challenge: 1. Complete 11 days of PSMF (protein sparing modified fast), including planning my food out ahead of time in My Fitness Pal, coming as close as possible to meeting the correct macros, and not eating anything outside of my plan. (I already started yesterday, so I'm on day 2 now). 2. Lift weights according to plan 4x per week. 3. Run 1.5 miles 2x per week. 4. Pay my bills on time for once. (Not a money problem, just a forgetfulness problem). The hardest goal this month will be the first one, as it's a pretty extreme diet. Not something i would normally do, but I'm terrible at "moderation" type diets and am pretty frustrated with my body fat %. I'm already doing the second one, I just want to continue being consistent. Gotta keep my muscles as the fat comes off! Goal 3 should be easy as well, I had to stop running due to a stress fracture so the running plan is starting off very slowly to make sure I'm all healed up, and you're not supposed to do too much cardio on the PSMF anyway. Should be very doable overall!

My story is mostly fitness based, as my current goals are heavily focused on that. I was always athletic as a kid, I played soccer, tennis, and have a 2nd degree black belt in Tae Kwon Do. When I started college, I stopped exercising and had to make my own food choices...so I gained 40 lbs. Fast forward to a new years eve resolution from my mom, who signed us up for a triathlon! I didn't lose much weight from that, but I did get a good push back into exercising regularly, and over the next two years, lost all 40 lbs I'd gained, while continuing to do triathlons, and getting into long distance running. Fast forward again to training for my first marathon...I gained 10 lbs. Then I started strength training and gained 5 more lbs...and then trained for another marathon and gained 10 lbs...and throw another 5 on top of that just for fun. Combine that with a recent-ish stress fracture in my foot, a realization that I have problems with binge eating, and a new love for powerlifting, and we arrive at the present, with so many goals I'm not sure where to start. I do also have a few other non fitness life goals, like pay off my student loans, progress in my career, buy a house, and have a baby. I'm hoping this group will help keep me accountable with my goals, as well as help me keep track of my progress so I feel like I'm moving in the right direction.