_riotgrrrl_ Finds Balance in the Force

[_riotgrrrl_]

 

Mentally, spiritually - whatever you want to call it - I'm all about balance. I've lived with mild depression for as long as I can remember, and through accepting the dark; welcoming discomfort into my emotions, I can see the light even brighter. You can't have one without the other. I'd now like to take the cerebral into the physical. Since the beginning of this year I've been on a quest to reduce my body fat, and been generally pretty successful on the beginner's phase of Strong Curves. That's now over, and although I've lost only 3kg / 6.5lbs, I've also got my waist down from 31.5" to 28.5" (I'm 5' 4", all the body fat is on my belly), my shoulders are now slightly wider than my hips (never thought that would happen), and my estimated body fat percentage is down from 33% to 26%

 

Here's some NSFW photos of my butt

 

Spoiler

2

 

I didn't know that I had so much cellulite in January and was really shocked when I saw that photo, but look how it's almost disappeared now! Just through lifting and a slight calorie deficit.

 

That being said, I could keep eating at a deficit, but after 4 months of weighing and logging everything, it's grinding my gears and affecting my strength gains. If there's no difference after this challenge, I'll have to reassess, but I don't think a bulk is a good idea right now.

 

Here's my goals!

 

 

Ben Swolo

Reduce body fat percentage from mid-twenties to low(er)-twenties. Start to round off that butt by building muscle in the intermediate stage of Strong Curves. Use tape measure and calipers to monitor this.

 

 

Green Milk Is Good For You 

Eat at maintenance. I'll attempt to stay at my day one weight for the length of this challenge. To begin with I'll have to find what my maintenance calories are and adjust my protein macros accordingly, so I'll use MFP and the scale for that. Once I get used to what that number is, I'd like to eat intuitively and just weigh daily.

 

 

Grey Jedi Fitness 

• Weight training 3x per week with Strong Curves: Gluteal Goddess
• Running/HIIT 3x per week with Nike Run Club and Nike Training apps
• Yoga as much as possible, dependant on schedule. Yoga routine should complement that day's training. Thinking of doing something about my upper-body posture. At the moment it's looking like Iyengar. Or at least something with lots of shoulder stretches.

 

There's all sorts on ongoing heath and career issues which I'll have no real control over this month. I've found such peace of mind by nourishing and challenging my body this year I'm happy just to focus on that for this challenge!

 

[Seraphina]

Following!

 

[_riotgrrrl_]

6 minutes ago, Seraphina said:

Following!

 

 

 

[deftona]

Here for the swole bootay because you talk my language, lady. 

[_riotgrrrl_]

1 minute ago, deftona said:

Here for the swole bootay because you talk my language, lady. 

 

Swole bootay all the way!!! Thanks for coming back!

[_riotgrrrl_]

Day 0 stuff

 

Ben Swolo

 

In the absence of caliper measurements (I'll need to get my OH to help pinch fat - good thing we've been together almost 6 years), I decided to use the scales at the gym for body fat analysis. Mainly because however inaccurate the numbers, they were very much in my favour!

 

Weight: 60.1kg

Body Fat: 24%

Body Fat Mass: 14.4kg

 

The latter is most curious because my very first body fat mass measurement (in January) was estimated at 20.6kg: a difference of 6.2kg. I only lost 3kg of 'weight' in that time. Could I really have put on that much in muscle/bone mass in three months? Newbie gains? Ben Swolo?

 

 

Bust: 34"

Under bust: 28.5" (new metric - that's why my bras are fitting properly again!)

Waist: 28.5"

Hips: 36.5"

Thigh: 21.5"

Calf: 13.75"

Green Milk is Good for You

 

 

I'm eating solids for lunch again! Presentation aside, it feels really good to have a tuna sandwich and crisps with my protein shake. Also had a load of melon for dessert. DESSERT!!!! Thought I'd crack open the Marzipan flavour from myprotein.com. Really wish I'd got this in the 1kg size and not the Diet Cookies and Cream. I can't take all the artificial sweeteners in the Cookies and Cream. Now we've got the UK 'sugar tax', I've found that most soft drinks are now packed with aspartame and it's ruined the taste for me*. Anyone know of anything that's full sugar/hasn't changed their recipe?

 

Just off to make a metric tonne of slow-cooked honey garlic chicken for dinner. Will have it with last night's Chinese takeaway leftovers and this kale and ginger recipe. Will let you know how it goes. I'm aware how little fruit and veg I eat and I'm trying to right that. Just had really bad overcooked veggies as a kid, and now that restaurants are making veggies delicious I thought I'd have a stab. The veggies at Aldi are about half the price of everywhere else (as was 1kg of chicken thighs), so I'm really hoping it's super-tasty!

 

Grey Jedi Fitness

 

 

Did a Benchmark Run with the Nike Run Club app. 7 mins warm up, 3 mins all-out (see image above), 5 mins of cooldown. Again, take this measurement with a pinch of salt because it was performed on a treadmill, but my all-out pace was apparently 7'49" per km, up from 8'40" about a week and a half ago. Felt very fast anyway.

 

Finished up last night with one of Yoga with Adriene's bedtime routines. Slept like a log. Will do one of Grokker's 'Yoga for Runners' once dinner is on. I can really feel my quads and calves. 

 

Swole.

 

*Edit: This would've ruined the crockpot dinner I'm making too. It calls for reduced salt ketchup, and Tesco have also thought to replace the sugar with dextrose, fructose and sucralose. It's absolutely disgusting and so I ended up putting in regular ketchup instead.

[_riotgrrrl_]

Did a couple of yoga videos with Ashleigh Sergeant on Grokker. One for the legs, and another for neck/shoulder posture. Oh boy, am I going to feel that tomorrow. Included doing bridge pose while pushing the back of my head into the floor... Intense session which succeeded in pulling my shoulders back. One for every day, I think.

 

PORG STEW

 

 

My pescatarian OH named it.

 

 

With last night's egg fried rice leftovers and some stir fried kale and ginger. The kale was still bitter, but didn't notice it once it was mixed in with Porg sauce. I'm so glad I didn't cook it with sucralose and the rest - I've got three portions left to get through without that nonsense. But yeah - a little victory of cheap, nutritious, tasty dinner. I'm estimating Porg Stew, with the majority of ingredients bought at Aldi,  at around 81p per portion.  

 

It's only been a week since I last lifted a heavy thing, and it seems like an absolute bloody age. I cannot wait until tomorrow. Would love to wake up early and beat the bros to the weights. But first...

 

Mini challenge: Wash everything up tonight, rather than tomorrow. Reward self with a glass of milk and a couple of IKEA gingerbread cookies. I KNOW HOW TO LIVE.

 

[Jack Ryan- Rebel Recruit]

I like how level headed your challenge is.

Sent from my Nexus 6P using Tapatalk

[ladyofthebog]

stoked to watch your journey. i am also on the booty journey. currently doing the bret contreras monthly workout program (strong by bret). i did strong curves, gluteal goddess. love that man! i really enjoy his monthly workouts and if you are curious i post the sets/reps w/ some changes on my daily log. i've posted workout a and c, plan on doing b next week

[_riotgrrrl_]

10 minutes ago, ladyofthebog said:

stoked to watch your journey. i am also on the booty journey. currently doing the bret contreras monthly workout program (strong by bret). i did strong curves, gluteal goddess. love that man! i really enjoy his monthly workouts and if you are curious i post the sets/reps w/ some changes on my daily log. i've posted workout a and c, plan on doing b next week

 

Thanks for stopping by and telling me about your awesome LOTR log. I'm following along. You are one busy Mama!

 

 

[jonfirestar]

On 4/21/2018 at 12:57 PM, _riotgrrrl_ said:

 

That being said, I could keep eating at a deficit, but after 4 months of weighing and logging everything, it's grinding my gears and affecting my strength gains. If there's no difference after this challenge, I'll have to reassess, but I don't think a bulk is a good idea right now.

 

A long term calorie deficit is one of those things that gradually wear you down. It almost grinds away at your soul. I like your challenge goals! 

[_riotgrrrl_]

1 hour ago, jonfirestar said:

 

A long term calorie deficit is one of those things that gradually wear you down. It almost grinds away at your soul. I like your challenge goals! 

 

Ain't that the truth. I was getting a bit jittery during the couple of weeks when I was eating at restaurants and maintaining the same weight. Not being able to drink alcohol or have any chocolate because it was such a fine line between losing weight and staying the same. As the programme goes from beginnner to intermediate, I can't tell you how joyous it is to go from low weights, high reps - to high weights, low reps. Much more fun, shorter workouts, and takes me back to my Strong Lifts days. Can actually increase the big lifts at a decent rate now!

[_riotgrrrl_]

Sun's just about still out in London, and Ministry is in my ears. Yay!

 

 

Weighed in at a lovely round 60kg this morning, so I'll be trying to stay there for the duration of the challenge.

 

Green Milk Is Good For You

 

Pretty much having the same food as yesterday, as I almost hit my protein macros.  Got some linseed from Aldi for fibre. Happens to have 7g of protein per serving too. Will put it in some Greek yoghurt later. That and the diet whey will push me firmly over the line today.  Was so wound up with the sugar tax thing yesterday I ended up doing a bit of research and one of the only drinks not affected (as in, they've retained their recipe) is Original Coke. Got two bottles in Aldi. Take that, nanny state!

 

 

Grey Jedi Fitness

 

Started 'advanced' Strong Curves today. Lower reps, higher weights, faster workouts, much more my style. 20 x 3 on the big lifts was a bit much before, and I wasn't able to increment very much. I suppose it was to get my form down, but still - for 3 months? Went straight from deadlifting 25kg for 20 reps to 35kg for 5 reps today. Looking forward to 40kg and with bumper plates next time. Also, I got there around 11.30 am (would've been earlier, but was roped into some serious office drama), and the free weights area was a bit more manageable. I can do almost all of workouts B and C in the studio space, so I should be done even quicker next time! Fuckboi update: I've been very lucky these past few times. The weekends are pretty dead in the gym, which surprises me, but there you go. It's making me want to do all my workouts then. It annoys me how much cardio stuff is in there. I've been able to do cardio workouts in peak hours, and only ever queued once for a treadmill. The free weights area is only half full for a couple of hours per day (not counting the wee small hours). It would be utterly miserable if I was only able to work out in peak hours. I did it once or twice, and all the waiting instantly doubled my time there.

 

Day One Stats!

 

Barbell glute bridge - 20 x 3 - 25kg

One arm dumbell row - 8 x 3 - 14kg

Barbell box squat - 5 x 3 - 30kg 

Dumbell incline bench press 8 x 3 - 10kg (in each hand)

Barbell American deadlift - 5 x 3 - 35kg

Cable standing abduction - 20 x 1 - 3.5kg

RKC plank - 60 secs

Side plank - 60 secs each side

 

I won't be doing a daily log, just recording my stats during this week and the final week for comparison.

 

Yes, I can feel yesterday's yoga in my neck and shoulders. Might give it another go today, so tomorrow's running/HIIT can be a proper active rest day.

 

FEELING GOOD!

[_riotgrrrl_]

This is gooooooooood

 

 

[_riotgrrrl_]

Ben Swolo

 

 

Calipers arrived, and the most rudimentary my-partner's-away-so-I-can't-reach-most-areas-by-myself tummy measurement also gave me 24%. Still 60kg. BOOM

 

Green Milk Is Good For You

 

Ate a very worthy linseed and chia seed kind of porridge for breakfast, that came in at just under 500 calories. Actually blasted through my fibre goal for once. I hope I don't blast through my toilet. Decided to take it easy with lunch and opted for a protein shake. Porg stew on rice for dinner. Watched the season 2 finale of Rebels with some popcorn and a Jameson and Coke. 

 

 

 

Grey Jedi Fitness

 

Did 6 x 200m sprints. Or at least I tried to.

 

 

Not sure I trust the Nike Run app to correctly detect distance  on the treadmill, but I went fast and got sweaty, so mission accomplished.

 

Other stuff

 

Had a self-tape audition for two tiny roles in a big thing today. It was fun getting two stabs at a job, and I enjoyed making the characters as different as possible.

 

 

If I don't get it (and it's likely I won't), at least I've showed some range to the casting directors for other projects. It's been such a long time since I've had an audition so I really went for it. My OH got back home just in time to film me, read lines, and give me a great eye line. Lucky him! And before you ask, I've already signed an NDA. Good timing too, because the deadline is Thursday and it took a good chunk of the day to get it all done and uploaded to the casting director. I've got a very busy day tomorrow: Strong Curves first thing, give my keys back to the voluntary job I finished, meet a lady about a cat... and I wouldn't have been able to fit in the self-tape too. BOOM. Again.

[_riotgrrrl_]

So I have an unpopular rule, which I usually keep to myself because the world is in favour of extroverts and morning people: I don't get out of bed before 10am unless I'm being paid to. Because I'm so busy today, in an attempt to avoid peak hours at the gym, I got up at 9am. That's how badly I've been bitten by the gym bug.

 

Grey Jedi Fitness

 

Big mistake. You know how I was really looking forward to doing the rest of the week's workouts in the studio space? When I arrived, the studio had been commandeered by a circuits class. The instructor was using EVERY single piece of equipment, as well as the rowing machines and spin bikes from other areas. Couldn't get near a step or plyo box or dumbbell - you get the picture. Good thing I warmed up at home (was trying to get a coffee and granola down me, cos I can't function without the former, and can't lift without the latter). Headed over to the free weights section, where everyone else was. Grabbed a bench to do single leg hip thrusts and high step ups, like a dummy. Counted four other women. Realise this was because we'd been kicked out of the studio space. Would love to see the instructors try and boot all the dudes out of the free weights area. Except they wouldn't. The only upside of all this was that the testosterone was diluted enough to get some spacial awareness and smiles out of the men. That was nice. I did a good turn for the bloke next to me. OK, his spacial awareness was not that good. He was looking around for collars and weights and didn't see me stripping my barbell down, right next to him. He walked off and I followed him, offering said collars and weights. He looked at me as if I were psychic and then he smiled and said thank you.

 

Despite my initial despair I had a good workout, because it was fast. Will check the studio timetable next time I do something as foolish as get up early again...

 

 

[_riotgrrrl_]

¡Hola amigos! 

 

 

Aw, look who's turned up for the week! Arrived at around 5am with the usual cramps. Think I've got a small window to get some running in because things are suspiciously pain-free right now.

 

(Last night's) Green Milk Is Good For You

 

 

This is my absolute favourite meal to make in the whole wide world, although talk to me if you're thinking of making it - it's had a lot of tweaking of quantities, removal of prawns (I love prawns, but it tastes better without), and the fact you need to parboil the potatoes before starting. We always have it with beer, bread, oil and vinegar - perfectly complements the light but smoky flavours of the stew.

 

Ben Swolo 

 

 

I appear to be losing weight on 1900 calories. It's only been two consecutive days, but I usually gain a bit at this point in my cycle. Will give it another week and then go up to 2000 if I'm still losing. Poor me, etc. Legs and booty were TIGHT this morning. Probably because I didn't have time to stretch after yesterday's lifting....

 

Grey Jedi Fitness

 

...will do Adriene's Yoga for Cramps after Nike Run Club's 3km workout. 

[_riotgrrrl_]

So I did all the above - Adriene is the best. Did the 3km run and got an achievement for my fastest ever mile (10' 46"). Ran a bit too hard at the start and had to slow down, but eventually worked up to running even faster. 3km seemed really far to run.

 

Then I met up with my Irish cousin who I don't see nearly often enough. We all went out to a comedy show, where we probably consumed a bottle of wine each, after a rather abstemious (but delicious) tapas dinner. So I'm feeling a little fragile in the head right now. My womb currently resembles what I can only describe as an overfull pain-balloon, so I don't think laying a heavy barbell across it is in my best interests today. 

 

This is my very angry charge for the weekend. A story in three parts:

 

 

 

 

She was not up for being petted. I even got hissed at. So I just talked to her for a bit and then left her alone. Hope she's feeling a bit more friendly tonight.

 

 

[_riotgrrrl_]

Cat isn't friendly. Hisses/attacks when I'm within about a foot of her, which complicated things when she decided to stand in front of me when I put her food down... I couldn't really play with her: changing her litter tray, getting fresh water, putting out food and then leaving made me feel like her jailer. Oh well, owners are back today.

 

Ben Swolo

 

 

Still at 58.8kg, averaging 2000 calories this week. Yay! Can even have a cheeky whiskey and coke at the end of the day, while I watch Star Wars Rebels. Tempted to go up in barbell hip thrusts in increments of 5kg, but it's not a major lift, is it? 2.5kg per sesh is probably safer. With regard to the high waisted pants, my trusted black yoga pants are getting a little baggy and loose. It's time to give away a pair of Espirit jeans that don't fit anymore - I'm very grateful for charity shops - I got them for around £5 and they're still in really good condition. I regret nothing. I do have a pair of 28" high-waisted black Levis that have been sitting around in hope for the past 18 months. Soon, my pretties...

 

Green Milk Is Good For You

 

 

Partner went and got some discounted goat's milk. Fine in cereal, but makes for a very tangy coffee... Not recommended. About to buy some unflavoured protein from the MyProtein sale. Don't know why I didn't do that before - I suppose the artificial sweeteners didn't bother me so much when they weren't in absolutely everything. Looking forward to cooking with it, as well as creating my own protein shake flavours.

 

Last night's dinner was some 'balanced' pork and cider thing I got on offer from M&S. Sub 400 calories, so started with some Thai spring rolls. Hit 125g protein; admittedly much easier to do on 2000 calories. Today, the OH requested something 'not a ready meal' so I went to Aldi and got some potatoes, green beans and cod fillets. I've got loads of unwaxed lemons, so dinner will be very lemony tonight.

 

Grey Jedi Training

 

First week of Strong Curves done. I'm definitely sold on this high weight, low rep, reduced-time-in-the-gym workout. Thinking of getting some long resistance bands (why not, I've got every other type) for assisted pull-ups. At the moment, whether I'm kneeling or standing on the assisted pull-up machine, I can't go through a full range of motion without the weights clunking - near the top if I kneel, and at the bottom if I stand - as if my torso's too short. I'm average height for a woman, so this machine is really messed up. Can anyone recommend cheap but reliable bands for someone of my weight? I'm stuck at an assistance weight of around 14kg, if that helps to know...

 

Everything got moved down a bit because of shark week. Luckily I didn't miss anything -  I'm back on track and I've just come home after a benchmark run, which is a 7' warm up, 3' fast run, 5' cool down. Average page was 7'36", up from last week's 8'54", though I think a lot of that's down to the fact that last week I walked in the cool down, and this week I did a very slow jog. Still though, I'll take it!

 

Right. Off to do two Ashleigh Sergeant yoga videos: Post Workout Practice and Yoga for Neck and Shoulders (which is the hardcore posture one). Later!

 

[_riotgrrrl_]

Green Milk Tea Is Good For You

 

 

Look at that colour! Proper loose-leaf genmaicha 'popcorn' tea that a mate brought back from Japan.

 

Yes, that's a raspberry doughnut. I ran fasted, had a light lunch and am struggling to hit 1500 calories today...

 

I'm taking the 'balance' part of the challenge very seriously.

[jonfirestar]

20 hours ago, _riotgrrrl_ said:

 

Partner went and got some discounted goat's milk. Fine in cereal, but makes for a very tangy coffee... Not recommended. About to buy some unflavoured protein from the MyProtein sale. Don't know why I didn't do that before - I suppose the artificial sweeteners didn't bother me so much when they weren't in absolutely everything. Looking forward to cooking with it, as well as creating my own protein shake flavours.

I've been thinking about getting the unflavoured protein powder myself. I mostly haven't because lazy but it seems like a much better idea than dealing with the vast quantities of sweeteners that seem to be everywhere right now. 

[_riotgrrrl_]

4 hours ago, jonfirestar said:

I've been thinking about getting the unflavoured protein powder myself. I mostly haven't because lazy but it seems like a much better idea than dealing with the vast quantities of sweeteners that seem to be everywhere right now. 

 

I'll let you know how it goes! I used to like putting bananas into chocolate protein shakes (this one is already too sweet), so I'm planning to add cocoa powder to the unflavoured powder- the bananas should sweeten it up nicely. Thinking of getting experimental with frozen strawberries/jam for that flavour, vanilla essence for vanilla, and instant coffee and cocoa powder for mocha. Even if it's not great I can at least make pancakes and bars out of it - much more versatile! For natural sweetening I've got maple syrup, but might think of branching out to date syrup. Fun times ahead...

[_riotgrrrl_]

Grey Jedi Fitness

 

 

Finally on 40kg deadlifts, so I get to use bumper plates now!!!!

 

Lots of fuckery today, but no actual fuckbois, thankfully... Offender One - repeatedly dropping a 15kg / 33lb fixed barbell on the floor. Must've been too heavy for the poor love. I was only a couple of feet away from him, doing barbell bridges - you know - with my BLOODY HEAD ON THE GROUND. Offender Two - curling the empty bar in the squat rack. Forever. Badly, I might add. Do I win Gym Bingo now? Curling and sitting the rack, curling standing up in the rack, you get the picture... I'm proud to say that when I got to the squatting part of my workout, instead of fuming, or trying to find a way to perform my own brand of fuckery on the bench press I just went up to him and asked, "do you have many more sets of curls left?" He looked embarrassed(!) and replied, "Oh, just one more..." Once I was settled in, suddenly the free weights section emptied out. It was 12.50pm, perhaps a rush back to work? Anyway, at this point Offender Three appeared: The Return of Bane.

 

 

I've seen Bane with his high altitude simulation mask a few times now. Doing calisthenics off the cable machines, hanging out in the studio space doing nothing, hanging off the other piece of equipment you're not meant to hang off... Today he was doing something with resistance bands on the squat rack next to mine. Then shadow boxing between sets. At no point was the barbell or any weights used. And although the efficacy of such masks is debated, surely he'd have to be doing something to get his heartrate up to feel the benefit? I've missed him though. Never fails to entertain.

 

Forgot to say that yesterday I saw someone dressed exactly like Vasquez!

 

 

I really need to get those high waisted black leggings sorted, if everyone else is cosplaying as Bane and Vasquez. Speaking of which...

 

Ben Swolo

 

 

Yes indeedy. I'm sore and tired and hungry because I'm lifting heavy again, and it feels GREAT. Apart from the soreness and the tiredness and the hunger, that is. YOU UNDERSTAND! Did some negative pull ups after my scheduled workout, as I'm stuck at the same weight on the assisted pull up machine. Should really randomly do negatives on our neglected pull up bar at home...

 

I need to learn how to do Turkish Getups properly, before I have to do them on Friday again. I was making it all flow into one movement, and I didn't perform the step-by-step precision of it at all. Shall attempt a few weightless ones later today, if I can still move. Too swole for yoga. Might look for a video of the 'restorative' aka 'snoozy' kind.

 

Green Milk Is Good For You

 

 

I completely failed at meal planning today. My partner won't be here for dinner and there's nothing in the fridge, so protein macros, being poor, and being too pooped to walk to the supermarket has decreed that I'll be having chicken burger and chips tonight, and for the second time in a week. Sorry not sorry. Can cut back a bit on cardio day tomorrow!

[ladymorella]

Looks like you are moving along well. 

 

I love genmaicha. It has a different flavor which is nice. 

[_riotgrrrl_]

14 hours ago, ladymorella said:

I love genmaicha. It has a different flavor which is nice. 

 

It's the toasted brown rice! Only time I can honestly say I've enjoyed brown rice...