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Lady Mac

Lady Mac's first challenge

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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!

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Hey!! Happy New Year, and good luck with your challenge :) Are you new to lifting weights, or is this something you've done for a while? I'm just starting out with bodyweight training but want to move onto weights eventually, be interesting to hear your story!

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Hi there - and happy new year! Best of luck with your PSMF challenge.  It sounds like a doozy!

 

Like Mab, I'm also interested in weightlifting and would love to hear any thoughts / tips / warnings for those of us just starting out.

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@Lady Mac which lifting program are you following? Inquiring mind wants to know. :)

 

And did someone ask about lifting weights? *perks up* It's awesome and one of the best destressors and mood improvers in the world!:)

 

If you have absolutely zero experience lifting weights, my advice is to get yourself some face time with someone who has a lot of experience and genuine knowledge of the process, and ask them to teach you how to do it right. The vast majority of gyms out there have personal trainers on staff who can help with that. They tend to be pricey though, so that's not an option for everyone. The alternative is to teach yourself about lifting weights. The most important thing to keep in mind if you're going to do that, is that you have to learn how to do it right from the start. Muscle memory is a real thing, and unlearning bad form can take a long time, not to mention that lifting with bad form exposes you to injury risk. 

 

If you're going the solo route, I would recommend starting with either Starting Strength or Stronglifts, two popular lifting programs for beginners. They are entirely compound lifts (= a lift that uses more than one major muscle group to complete one set, like a squat or a bench press), and start with low weights to give you time to learn proper form before you progress to higher weights. Either one will get you results in the form of more strength and muscles, so if you're comparing, pick the one that works best for you.

 

VERY IMPORTANT: If you're going to learn from people on YouTube or blogs, make sure it's someone who is legitimate and is providing accurate information. There are a lot of wannabes and weirdos out there.

 

I would also recommend taking a look in the Powerlifting and Weightlifting forum here at NF if you want to learn more about lifting in general. A lot of Warriors with far more experience than I have, hang out there and talk lifting, and they're all happy to answer questions and help you find legitimate resources to learn from, as well as a good beginners program to get you started. You don't have to do compound lifts or lots of barbell exercises, in fact, a lot of beginners find dumbbells easier to handle and learn with. And if that's the case, start there. With lifting, "you do you" applies more than in several other areas of life. Your body, your goals, so you do what you want and need, not what others think you should do. :) 

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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!

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19 minutes ago, Lady Mac said:

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...

 

<snip>

 

And I didn't know there was a powerlifting forum! I'll definitely check that out!

 

Joining the Warrior Guild is not a requirement for hanging out in the Powerlifting forum and talking about lifting weights. And none of us are going to glaze over or try to politely change the subject either. :)

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On 12/31/2017 at 5:56 PM, Lady Mac said:

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!

 

Good luck with your fast. Those are rough. How deep in the hole are you looking to get?

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2 minutes ago, Machete said:

 

Good luck with your fast. Those are rough. How deep in the hole are you looking to get?

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...

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52 minutes ago, Lady Mac said:

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...

 

From The Rapid Fat Loss Handbook? I'm actually reading that right now.

 

200.gif

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@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. 

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I haven't done a hard cut since I stopped cutting weight for competition, and even then I would only last for about a week or so. I followed a variation of the Velocity Diet not too long ago, which was 28 days, but that didn't really end up being too drastic a deficit.

 

On 1/2/2018 at 6:46 AM, Lady Mac said:

I love greek yogurt more than I love my husband

 

I get this. My wife would gut me in a heartbeat for sweet potato fries.

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On 1/1/2018 at 8:47 PM, Lady Mac said:

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. 

 

 

This, 100% this. Welcome Lady Mac! 

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On 1/2/2018 at 6:46 AM, Lady Mac said:

@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. 

 

I have never heard of this diet, but it sounds intriguing!!

 

Also, I am not a powerlifter by any means, but I do know the glazed look when you try to talk about lifting.  :P   Are you looking to increase the amount you can lift, or are you more in maintenance right now?

 

Good luck on your challenge!! I know you're going to rock it!  :) 

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Hey there! I'm new here as well and thought I'd give you a follow since I'm also looking into weight lifting more (although that isn't my specific goal this challenge). Good luck!

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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...

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On 1/8/2018 at 12:47 PM, Lady Mac said:

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. 

 

I think the decrease is the most important part, whether it jumps or is just steady.  :) 

 

How are you doing this week? Still sick of chicken?

 

tenor.gif 

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