First timer - need to lose 80 lbs - working on getting my NASM CPT

[ScoutSays]

I'm still up a few lbs and it's driving me crazy! I was steadily losing before I started working out, so I hope it's just because I'm building some muscle, but it's very frustrating for me to be working so hard on my diet and exercise and not see the numbers on the scale go down. Yes, I'm a slave to the scale lol

[Jill Beat]

Have you tried taking other measurements (inches, pictures. bf%)? It might help you stay motivated even when the scale isn't looking like your friend.  Looks like you're doing pretty good.  keep it up! 

[ScoutSays]

Thanks Jill! I have taken photos and measurements. They are closer to the beginning of the thread. I also changed my goals to be either a weight loss or a pants size or even a waist size. I actually stepped on the scale this morning at 202.4, so I'm starting to get back on track! I know I shouldn't obsess over the scale, but I have a LOT of weight to lose so it does get discouraging when I'm doing everything right but nothing is happening on the scale lol

[ScoutSays]

• Yesterday's workout:

• Body Weight Squat:
  • 10 reps (+8 pts)

Plank:

• 41 sec (+18 pts)

36 sec (+16 pts)

Jump Rope:

• 0:02:00 (+12 pts)

Jumping Jacks:

• 30 jumping jacks (+11 pts)

Glute Bridge:

• 10 reps (+10 pts)

Standing Hip Flexors Stretch:

• 10 reps (+5 pts)

Stretching:

• 0:10:00 (+2 pts)

Walking Lunge:

• 14 reps (+21 pts)

12 reps (+18 pts)

10 reps (+15 pts)

Running (Intervals/Sprints):

• 0:02:00 || 105 yd || 3 mph || sprint (+8 pts)

Bent Over Two-Dumbbell Row:

• 5 lb x 15 reps (+50 pts)

5 lb x 14 reps (+49 pts)

5 lb x 12 reps (+48 pts)

I am very happy with myself for doing a 41 second plank! That's my best so far!

 

Log food and exercise - 7/7 - 7/7 - 7/7 - 2/7 - 0/7 - 0/7 - 23/42

4 Week Boot camp  - 3/3 - 1/3 - 0/3 - 0/3  - 4/12 

3x a Week Cardio - 2/3 - 2/3 - 3/3 - 0/3 - 0/3 - 0/3 - 7/18 

4x a Week Study for 1 Hour - 1/4 - 0/4 - 0/4 - 1/12

[ScoutSays]

So... what do you do if you are almost out of calories for the day (and part of it is because you decided to get Starbucks this morning ACK!) and you are still hungry!?? Sorry, but I am eating... I tried drinking water, and that didn't help, so I just decided to have another portion of the chicken breast from lunch. Usually, if this happens I will skip dinner, but what are your thoughts on this? I am tracking on MyfitnessPal and budgeting 1700 calories a day. Most days I don't even make it to that much since I don't eat much junk food (aside from the Starbucks slip every once in a while). Am I eating enough? Eating too much? Would you skip dinner or just eat when and if you are hungry?

[ScoutSays]

Ugh! So I did 30 minutes of yoga on the All-in Yoga app. It was supposed to be beginners yoga but I seriously feel like I'm going to throw up. And let me tell ya... Poses where you have to lay on the floor are nearly impossible for those of us with boobs. And I'm pretty sure I can self-motorboat during child's pose lol

Anyway... I did it. I'm counting it as my cardio for the day since I did breath heavy and sweat lol

[Sunshine Killah]

... Poses where you have to lay on the floor are nearly impossible for those of us with boobs. And I'm pretty sure I can self-motorboat during child's pose lol 

 

This made me lol.  I have always wondered how women with larger boobs could do yoga without suffocating.  

[ScoutSays]

... Poses where you have to lay on the floor are nearly impossible for those of us with boobs. And I'm pretty sure I can self-motorboat during child's pose lol

This made me lol. I have always wondered how women with larger boobs could do yoga without suffocating.

I know, right!? It's pretty difficult lol

[Jill Beat]

LOL. I don't even have much in the chest department, but shoulder stand is like "wow, hello boobs!"  

 

As far as eating, I'm not counting calories personally, just eating paleo and trying to listen to my body (eat when I'm hungry).  I find that I do okay and stay happier when I eat when I'm hungry, and try to find out the motivation for eating.  I would definitely support you eating more when you're legitimately hungry (ie. drank water, waited a while, etc. and then still hungry).  Whether or not you should skip meals, I'm not a big fan of this, but I would say wait until you're hungry again, and if that happens to be too late to eat a real meal, eat a small meal/snack.  

[ScoutSays]

LOL. I don't even have much in the chest department, but shoulder stand is like "wow, hello boobs!"

As far as eating, I'm not counting calories personally, just eating paleo and trying to listen to my body (eat when I'm hungry). I find that I do okay and stay happier when I eat when I'm hungry, and try to find out the motivation for eating. I would definitely support you eating more when you're legitimately hungry (ie. drank water, waited a while, etc. and then still hungry). Whether or not you should skip meals, I'm not a big fan of this, but I would say wait until you're hungry again, and if that happens to be too late to eat a real meal, eat a small meal/snack.

I don't have a lot of experience with yoga yet, but yeah... Hello boobs is right lol

I try not to skip too many meals and sometimes I eat really late, because my husband is in school and works evenings so he doesn't get home some nights until after 9 and then we eat. I don't always wait for him though. I started logging my food forever ago so it's kind of a habit now. I think I'm just going to keep logging but not really worry much about the numbers... That way I can stay accountable and go back and look at the food if something seems amiss lol

[ScoutSays]

So, I've been thinking and I already know 2 things I'm going to do for the next challenge: drink more water and get enough sleep! Of course I will quantify both. I'd add them in now but I don't want to get overwhelmed and stop! I got up at 5:30 this morning (on my day off even!!) and worked out. I'm really proud of myself for sticking to this! It really helps that I have a friend to work out with, so I don't just bury my head under the covers and go back to sleep!! I'm also doing really well at making myself study!

[ScoutSays]

Yesterdays Workout:

 

• Body Weight Squat:
  • 10 reps (+8 pts)
  • 27 reps (+22 pts)
  • 17 reps (+14 pts)
  • 17 reps (+14 pts)
• Plank:
  • 54 sec (+24 pts)
  • 52 sec (+23 pts)
• Jump Rope:
  • 0:02:00 (+12 pts)
• Jumping Jacks:
  • 30 jumping jacks (+11 pts)
• Glute Bridge:
  • 10 reps (+10 pts)
• Standing Hip Flexors Stretch:
  • 10 reps (+5 pts)
• Stretching:
  • 0:10:00 (+2 pts)
• Burpee:
  • 12 reps (+35 pts)
• Push-Up:
  • 13 reps (+25 pts)
  • 12 reps (+23 pts)
  • 11 reps (+21 pts)
• Hiking:
  • 0:34:57 || 1.5 mi || flat (+41 pts)
•  

 

Log food and exercise - 7/7 - 7/7 - 7/7 - 3/7 - 0/7 - 0/7 - 24/42

4 Week Boot camp  - 3/3 - 2/3 - 0/3 - 0/3  - 5/12 

3x a Week Cardio - 2/3 - 2/3 - 3/3 - 2/3 - 0/3 - 0/3 - 9/18 

4x a Week Study for 1 Hour - 2/4 - 0/4 - 0/4 - 2/12

[ScoutSays]

Oh man, I am sooooo hungry today!! I don't know what's up, but I WOKE UP starving, and I ate plenty yesterday... I've already eaten my lunch at 11:30 am lol

I have decided which workout I am doing for my next challenge. Speaking of... does the next challenge start immediately after this one? I am going to go from doing the 4 week basic training into the 6 week body weight brigade rank 1. This means that I will have to attempt to do chin-ups lol YIKES! 

 

I also have to look up the points system again, and see what I need to do at the end of this challenge. I am pretty sure I am going to join the adventurers when this challenge is finished. 

[ScoutSays]

Yes, I talk a lot... sorry lol I am just thinking out loud. So, in going over changes I have made in my diet in the last week or so, I have found (this is why I keep a food log) that although my calories are within the range I set up 1600-1800 roughly, I have added in some foods and have not been eating some other foods...

 

I started drinking coffee again, with creamer. I need to stop that again. Or at least don't have 2 cups a day! LOL 

And because of that, I am not drinking enough water. I also have had some orange juice because I bought it when I was sick last week and just continued to drink it. 

I've stopped eating bags of frozen veggies. What the heck?? Why did I stop that!?

Also, stopped eating apples and almond butter. I love this... why am I not eating this!?

I stopped eating a sweet potato at lunch.

I haven't had coconut oil or butter in a while...

 

I've had Starbucks twice in the last week. 

And I have had alcohol on a few occasions. 

 

So, there it is... Now for some better choices!

 

Drink at least 64 ounces of water daily.

Limit myself to ONE cup of coffee daily, NOT from Starbucks!!

Eat my veggies, fruits, and healthy fats every day!!

[lawrencep93]

Great work keep it up. Its good that you are measuring and taking photos. At your size you will enjoy rapid weight loss with out losing much muscle if you work out and eat high protein diet paleo will help with that. Also I read that if you eat a lot of protein and work out at higher bf% you can eat less calories and lose weight even faster if you have the correct diet down. As in eating enough protein.

[ScoutSays]

Great work keep it up. Its good that you are measuring and taking photos. At your size you will enjoy rapid weight loss with out losing much muscle if you work out and eat high protein diet paleo will help with that. Also I read that if you eat a lot of protein and work out at higher bf% you can eat less calories and lose weight even faster if you have the correct diet down. As in eating enough protein.

Thanks! Good to know! I was afraid of losing too much muscle now that I'm finally building some up lol

[lawrencep93]

If you eat enough protein and lift heavy you only need to worry about muscle loss when your bf% is much lower. Its easier for your body to break down fat as energy compared to protein (muscle). And being on paleo diet you have opened that pathway so your body burns fat for fuel and not carbs. But yeah keep your protein high carbs low and fat low to medium if on a big calorie deficit. It worked well for my first 44lb that I lost in a short time by simply eating high protein very low carb and low to mod fat.

[ScoutSays]

That's awesome! So... I'm doing body weight workouts right now because I don't have a lot of equipment yet and with a husband in college and two of my boys in college I'm pretty broke... I have a pull up bar and a cheap set of adjustable dumbbells that only go up to 25 lbs. Eventually I want to get a really good set of adjustable dumbbells that go up to a much higher weight (adjustables because we live in a tiny apt) and a barbell set, but that's probably not going to happen until I get a tax return in the spring. I don't have access to a gym at all. Should I continue with body weight workouts or what?

[ScoutSays]

Today's workout:

 

• Body Weight Squat:
  • 10 reps (+8 pts)
• Plank:
  • 51 sec (+23 pts)
  • 43 sec (+19 pts)
• Jump Rope:
  • 0:02:00 (+12 pts)
• Jumping Jacks:
  • 30 jumping jacks (+11 pts)
• Glute Bridge:
  • 10 reps (+10 pts)
• Standing Hip Flexors Stretch:
  • 10 reps (+5 pts)
• Stretching:
  • 0:10:00 (+2 pts)
• Walking Lunge:
  • 16 reps (+24 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
• Running (Intervals/Sprints):
  • 0:02:00 || 112 yd || 3 mph || sprint (+8 pts)
• Bent Over Two-Dumbbell Row:
  • 5 lb x 16 reps (+50 pts)
  • 5 lb x 16 reps (+50 pts)
  • 5 lb x 15 reps (+50 pts)

 

 

Log food and exercise - 7/7 - 7/7 - 7/7 - 4/7 - 0/7 - 0/7 - 25/42

4 Week Boot camp  - 3/3 - 3/3 - 0/3 - 0/3  - 6/12 

3x a Week Cardio - 2/3 - 2/3 - 3/3 - 2/3 - 0/3 - 0/3 - 9/18 

4x a Week Study for 1 Hour - 2/4 - 0/4 - 0/4 - 2/12

[ScoutSays]

So, I am struggling with pushups... I can only manage to do them on my knees... so, I am thinking of getting the Pushups 0-100 Exercise Workout Trainer Pro app for my iPhone. You can see it here: https://itunes.apple.com/us/app/pushups-0-to-100-exercise/id556434930?mt=8

 

WHEN would I do these? On body weight days, in addition to my body weight workout, or on cardio days in addition to walking or jogging?

[ScoutSays]

In other news lol I decided to do the whole role-playing thing, and since it's been 3+ weeks, I have updated my signature! {yeah, I'm a geek... I own it!!}

[lawrencep93]

Bodyweight exercises are great! With squats focus on form and getting really deep. Push ups are fine on your knees just keep upur back straight. Its actually fine if you can only do 3 sets of 10 push ups on ypur knees you will get stronger always make stuff harder and push yourself.

[ScoutSays]

Bodyweight exercises are great! With squats focus on form and getting really deep. Push ups are fine on your knees just keep upur back straight. Its actually fine if you can only do 3 sets of 10 push ups on ypur knees you will get stronger always make stuff harder and push yourself.

Thanks! I think I'm going to do the basic training plan again (body weight workout) but this time make it into circuits.

[ScoutSays]

• This morning's Workout:

• Body Weight Squat:
  • 10 reps (+8 pts)

• 28 reps (+23 pts)

18 reps (+15 pts)

18 reps (+15 pts)

Plank:

• 45 sec (+20 pts)

37 sec (+16 pts)

Jump Rope:

• 0:02:00 (+12 pts)

Jumping Jacks:

• 30 jumping jacks (+11 pts)

Glute Bridge:

• 10 reps (+10 pts)

Standing Hip Flexors Stretch:

• 10 reps (+5 pts)

Stretching:

• 0:10:00 (+2 pts)

Burpee:

• 11 reps (+32 pts)

Push-Up:

• 14 reps (+27 pts)

10 reps (+19 pts)

10 reps (+19 pts)

20 reps (+39 pts)

Log food and exercise - 7/7 - 7/7 - 7/7 - 7/7 - 0/7 - 0/7 - 28/42

4 Week Boot camp  - 3/3 - 3/3 - 1/3 - 0/3  - 6/12 

3x a Week Cardio - 2/3 - 2/3 - 3/3 - 2/3 - 0/3 - 0/3 - 9/18 

4x a Week Study for 1 Hour - 4/4 - 0/4 - 0/4 - 4/12

 

Had kind of a bad weekend for eating, but stayed within my calories, so it is what it is. This week should be "fun" working out, since this is the BAD week of the month lol

This week just plan on staying on point for eating, drinking plenty of water, working out and studying. Also planning to finish a couple crochet projects I am working on. 

 

•  

[JessFit]

Congrats on the weight loss, you're doing really really well! You'ge got good goals and fun rewards and it looks like you got in a great workout this morning. Congrats!