Ems 10.0

[Ems]

I

 

 

 

 

MAIN QUEST: MOVE FORWARD.

 

I've been struggling lately.

My last few challenges have all focused on the same thing -  improving my diet in order to reduce my body fat. I constantly compare myself to the Ems of last summer, 70kg, 26% bodyfat Ems and this needs to stop.

 

The truth is, I am the fittest I have ever been. I have a 110kg squat and a 100kg deadlift. I can row 2000m in just over 8 minutes and train intensively 5 times a week while maintaining a 17 class per week dance teaching schedule. 

 

And why is this not enough?

Because my body composition/weight numbers are not as good as they were last year. Which makes me think whether all that time and effort and sweat and money spent on personal training was all for nothing.

 

It's taken me a while, but I now see that for the lie that is. So now, me and my wonderful, amazing body are taking all the knowledge and experience we've gained, and we're moving forward. (And yes, I am aware that talking about your body in the third person is slightly weird, but that's the way I roll now).

 

 

This challenge is focusing on my general health and mental wellbeing. This next six week period will cover my last six weeks at work before my big annual break, three of which will be the most stressful of the whole year. Taking care of myself is the priority. It is still primarily a nutrition challenge, but I'm not going to put any specific number in until I get my head right. I am also having no fitness goal this time, for two reasons. One, because I currently have a back injury, so am off training for at least the next week. And second, it is not what I need to focus on right now. It is solid, and I need to stop throwing in some random goal just for the sake of it. So, that said, goals are as follows:

 

#1. Food.

 

I have put together the two food plans my PT has put together for me. They will form the basis of my meals, a Paleo that includes dairy, high protein, lots of vegetables, low to minimal carb, but I can deviate from the plan as long as these criteria are fulfilled. Weekdays are no tolerance, weekends are more relaxed, two healthy meals per day, one not so. All food will be tracked and posted to ensure I stay on target. My PT does regular body comp tests, so they will be posted as we go.

 

 

#2. Sleep.

7-9 hours per night. A chart has been made and put in my bedroom to log this (because I am just that cool). This will also be posted here.

 

 

#3. Future.

 

For the past few months I have been thinking about becoming qualified as a personal trainer. My PT suggested I would be good at it, and I value his opinion a great deal. I have become increasingly passionate about fitness, and I love helping people improve themselves and achieve things they didn't think they could do - that's why I became a teacher. Anyhow I have decided to do it, and now I need to get to the doing bit. I'm going to start off getting qualified as a gym instructor, then as a PT. I've also been considering the idea of one day becoming a strength and conditioning coach in relation to dance - if that even is a thing! I've experienced first hand the benefits of cross training and general fitness to support dance, and so few dancers do it.

 

Some new courses have been set up in my area for good prices, so I need to:

• Sort dates
• Book and pay for courses
• Do the courses!

 

I'm also planning a move to Cardiff in the new year - yey! After 3 years living at home with the parents after uni, I am finally regaining my independence. I'm keeping my job at home, but condensing my hours so fitting a full time job into 3 days, with some admin hours at home. This means I need to find some work in Cardiff. Once qualified I want this to be gym/PT work, but right now I'm looking for some more freelance teaching work. So things to do are:

 

• Research teaching opportunities in Cardiff
• Update and complete online work profile

 

 

MOTIVATION

I want to move forward, I want to progress. That is what is wonderful about life, the ability to change and develop and evolve. This is not where my journey ends, just a point along it and that is exciting!

 

 

Ok, so that's it!..

 

 

Actually, just one more thing. I've got into a bad habit lately of dropping off the grid when things get bad (aka, when they don't turn out how I'd like) and I don't want to be that person any more. I'm going to stick around through this entire challenge, no matter how it turns out, and if I don't I want you guys to call me on it. Bring on the tough love. Endor is very good at this

Thank you.

[joedog]

Hi Ems! Sorry I flaked out on following along the last couple of challenges. I can never beat Endor for tough love, but I'm here too!

Since I refer to my brain in third person, it's ok if you refer to your body in the third person.

Sent from my SCH-I435 using Tapatalk

[Ems]

Hi Ems! Sorry I flaked out on following along the last couple of challenges. I can never beat Endor for tough love, but I'm here too!

Since I refer to my brain in third person, it's ok if you refer to your body in the third person.

Sent from my SCH-I435 using Tapatalk

 

Hey JD! No worries at all, I wasn't great last challenge either, so can only try to be better this time around. It's good to have you on board my friend. Haha, well thank you, at least I'm not the only one

[Endor]

What?! Your squat is more than mine! This will not do, I need to pull my finger out!

 

I think you have some good goals there. I love that Nelson Mandela quote, not heard that before.

 

I have put together the two food plans my PT has put together for me. They will form the basis of my meals, a Paleo that includes dairy, high protein, lots of vegetables, low to minimal carb, but I can deviate from the plan as long as these criteria are fulfilled. Weekdays are no tolerance, weekends are more relaxed, two healthy meals per day, one not so. All food will be tracked and posted to ensure I stay on target. My PT does regular body comp tests, so they will be posted as we go

I reckon you might want to try switching the cheat days to whichever days of the week you do the most exercise on. If that happens to be the weekend so be it but if it's during the week maybe give switching the days a try? Just a suggestion anyway.

 

Actually, just one more thing. I've got into a bad habit lately of dropping off the grid when things get bad (aka, when they don't turn out how I'd like) and I don't want to be that person any more. I'm going to stick around through this entire challenge, no matter how it turns out

I am holding you to this, I'll be watching especially closely in weeks 4 and 5

[Ems]

What?! Your squat is more than mine! This will not do, I need to pull my finger out!

 

I think you have some good goals there. I love that Nelson Mandela quote, not heard that before.

 

I reckon you might want to try switching the cheat days to whichever days of the week you do the most exercise on. If that happens to be the weekend so be it but if it's during the week maybe give switching the days a try? Just a suggestion anyway.

 

I am holding you to this, I'll be watching especially closely in weeks 4 and 5

 

Haha, well I do believe there's only 5kg in it my friend, and you are crushing me with your 130kg deadlift so if anyone needs to play catchup its me! You make a good point about switching cheat days, but I find it hard to resist the added temptation of weekend foodstuffs, so if I can allow myself a little bit its better for me mentally. Once my back has healed I'll be adding some exercise, probably rowing to one of the weekend days to try to offset the poorer nutrition. 

 

Please do. Yes, they are my danger weeks

[Ems]

WEEK 1. DAY 1, 09.06.2014

 

Breakfast - 2 sausages, cucumber, lettuce, tomatoes

Snack - mixed nuts and raisins

Lunch - 2 beef burgers with 1 bun, lettuce, cucumber, tomatoes, diet pepsi (not a great drink choice, but a very rare occurrence so I allowed it)

Dinner - chicken with tomatoes and basil, lettuce, cucumber, apple, tomatoes, pepper, water

Snack - 1/2 cup Greek yoghurt, honey and blueberries, tea

 

SLEEP (Sun night) - 1:00am - 9:00am: 8 hours. (Stayed up late watching Heroes).

 

 

Not a bad day all in all. Food was pretty good. I struggled with classes with my back today, especially Zumba at the end of the day which I just wanted to be over! I'm making an appointment with my osteopath tomorrow, as I said to myself that if it didn't feel any better today then I would. I'm trying to be really sensible with it, since the reality is my body is my livelihood, so it needs regular maintenance! Hope everyone else's day 1s went well

[joedog]

Off to a good start. Hope the back isn't hurt too badly. 

[Ems]

Off to a good start. Hope the back isn't hurt too badly. 

 

Thanks JD, me too! I don't think its anything insanely bad, but I can feel that other muscles are starting to compensate for the weakened/damaged ones, so the whole thing is getting a bit dodgy 

[mitch_dee]

It's taken me a while, but I now see that for the lie that is. So now, me and my wonderful, amazing body are taking all the knowledge and experience we've gained, and we're moving forward. (And yes, I am aware that talking about your body in the third person is slightly weird, but that's the way I roll now).

 

 

 Ems, I cannot express to you how much this statement made me smile!!!  I am so thrilled that you have broke that barrier and found that you are amazing the way you are and that their is no need to compare yourself to anyone else (least of all yourself from any other time frame than now).

 

 

The truth is, I am the fittest I have ever been. I have a 110kg squat and a 100kg deadlift. I can row 2000m in just over 8 minutes and train intensively 5 times a week while maintaining a 17 class per week dance teaching schedule. 

 And BOOM goes the dynamite!!!! Look at these numbers^   I mean, really... look^     **swoons**

 

And never forget:

I noticed a lack of Ryan in this post...just wanted to make sure you knew he was thinking of you!

[JessFit]

OMG your squat and deadlift, I always get confused when I see kg but I know enough to know that it's crazy impressive what you're doing!

[Ems]

 Ems, I cannot express to you how much this statement made me smile!!!  I am so thrilled that you have broke that barrier and found that you are amazing the way you are and that their is no need to compare yourself to anyone else (least of all yourself from any other time frame than now).

 

 

 And BOOM goes the dynamite!!!! Look at these numbers^   I mean, really... look^     **swoons**

 

And never forget:

I noticed a lack of Ryan in this post...just wanted to make sure you knew he was thinking of you!

 

Mitch, you are so brilliant and encouraging! Thank you, and yes you are right about the lack of Ryan so thank you very much for rectifying that It's taken a while to push through the mental rubbish of the past few months, but onwards and upwards my friend!

[Ems]

OMG your squat and deadlift, I always get confused when I see kg but I know enough to know that it's crazy impressive what you're doing!

 

Thanks Jess! I know it is a bit confusing. I'm just pleased to be in triple figures on both of them, but it took a while 

[Ems]

WEEK 1. DAY 2. 10.06.2014

 

Breakfast - Greek yoghurt, blueberries and honey

Snack - mixed nuts and raisins

Lunch - chicken stir fry, banana, kiwi and blueberries with a spoonful of Greek yoghurt, honey, tea

Snack - mixed nuts and raisins

Dinner - scrambled eggs, 2 sausages, pepper, frozen berries, tea

 

I need to watch my nut and dried fruit consumption. I'm really trying to eat more regularly, which is difficult when teaching, especially on a day like today when I had 5 classes back to back. Nuts and dried fruit are easily stored in my work bag, but I think I need to do a bit more prep and vary up the snacks a bit. I also need to try to get the veggies in. My blender broke recently and I used it to make a lot of green smoothies with spinach, but I now have a new one so can get back on that. 

 

I have an appointment with my osteopath tomorrow, so hopefully she can sort it out. I went to her once before in 2012 for a different back problem and she was AMAZING, sorted it in a single session. Slightly weirdly, she's also qualified as an animal osteopath, so horses and dogs and cats and things. I always forget that sometimes animals have injuries as well. It's been really strange not training this week. I don't feel quite myself, and I have loads of free time! I can't wait until I can go back, which hopefully will be next week. Fingers crossed!

[TennisGeek]

...

Actually, just one more thing. I've got into a bad habit lately of dropping off the grid when things get bad (aka, when they don't turn out how I'd like) and I don't want to be that person any more. I'm going to stick around through this entire challenge, no matter how it turns out, and if I don't I want you guys to call me on it. Bring on the tough love. Endor is very good at this

Thank you.

 

I'm with you. I declared previous challenge "bust".

My wrap up included a line similar to what you said "dropping off the grid when things get bad".

 

It's just human to be disappointed when you expect more.

 

I've learned that, it's helpful to be good at burrying it, forgetting it. Be foolish, in some sense.

 

I called the current challenge "2nd set". I lost the first set. I need to turn things around for the 2nd set.

 

Time is always with you. It makes everything fade, good or bad, but you have a shiny new day every day.

It's far more meaningful to use the new day better than one before.

 

 

BTW, you are awesomely strong, much stronger than me. I'm jearous.

 

 

 

Have a wonderful challenge!

[Istrix]

If you're into the nuts and berries thing I hear almonds are pretty good for appetite control

[Endor]

I need to watch my nut and dried fruit consumption. I'm really trying to eat more regularly, which is difficult when teaching, especially on a day like today when I had 5 classes back to back. Nuts and dried fruit are easily stored in my work bag, but I think I need to do a bit more prep and vary up the snacks a bit. I also need to try to get the veggies in.

Now we're getting somewhere! If I were you I'd be very specific about the quantity of nuts and dried fruit you are consuming, in fact I reckon you should weigh it out for a week and see how much you are really eating. If that's a regular thing you do it could well be where the extra calories are coming from. 

 

Are you calorie counting or just tracking?

[Ems]

I'm with you. I declared previous challenge "bust".

My wrap up included a line similar to what you said "dropping off the grid when things get bad".

 

It's just human to be disappointed when you expect more.

 

I've learned that, it's helpful to be good at burrying it, forgetting it. Be foolish, in some sense.

 

I called the current challenge "2nd set". I lost the first set. I need to turn things around for the 2nd set.

 

Time is always with you. It makes everything fade, good or bad, but you have a shiny new day every day.

It's far more meaningful to use the new day better than one before.

 

 

BTW, you are awesomely strong, much stronger than me. I'm jearous.

 

 

 

Have a wonderful challenge!

 

I really like the idea of calling it first set and second set - you can learn from the first one and use it to make the second one better. Haha, thank you! Well I'm sure you're much better at tennis than I am (I'm really bad, so it's not hard to be!) Thank you for the encouragement, I really appreciate it. Good luck with your second set!

[Ems]

If you're into the nuts and berries thing I hear almonds are pretty good for appetite control

 

Hey Istrix, thank you for the tip, I will try it

[Ems]

Now we're getting somewhere! If I were you I'd be very specific about the quantity of nuts and dried fruit you are consuming, in fact I reckon you should weigh it out for a week and see how much you are really eating. If that's a regular thing you do it could well be where the extra calories are coming from. 

 

Are you calorie counting or just tracking?

 

At the moment I'm just tracking, but I'm considering calorie counting for at least a week, starting next Monday. I think I will try to weigh it out, I know from experience that I can't always trust myself with portion control - I can't have any Greek yoghurt now unless I weigh it! How much dyou think is a good amount to shoot for? I could probably cut them out if it gets to be an issue, right now they're just yummy and conveniently transportable

[Endor]

At the moment I'm just tracking, but I'm considering calorie counting for at least a week, starting next Monday. I think I will try to weigh it out, I know from experience that I can't always trust myself with portion control - I can't have any Greek yoghurt now unless I weigh it! How much dyou think is a good amount to shoot for? I could probably cut them out if it gets to be an issue, right now they're just yummy and conveniently transportable

When I'm dropping BF I generally only eat almonds and I count them out into portions of 23. Sad I know but I have to otherwise I cane them and I know from experience they derail my efforts. Sometimes I have macadamias too but they're expensive so not that often.  I don't eat dried fruit at all, massively high in calories and to me at least it's basically sugar, if you eat this stuff regularly I reckon this could definitely be part of your problem. 

[Ems]

When I'm dropping BF I generally only eat almonds and I count them out into portions of 23. Sad I know but I have to otherwise I cane them and I know from experience they derail my efforts. Sometimes I have macadamias too but they're expensive so not that often.  I don't eat dried fruit at all, massively high in calories and to me at least it's basically sugar, if you eat this stuff regularly I reckon this could definitely be part of your problem. 

 

Hmmm, this all sounds very wise. I will join the 23 almond club and ditch the dried fruit - thank you

[Ems]

WEEK 1. DAY 3

 

Breakfast - Paleo(ish) pancakes - 2 bananas, 2 eggs, cinnamon, vanilla extract, blueberries, honey, kiwi, spoonful of Greek yoghurt, ice water

Lunch - peppers, sausage, mozzarella, Greek yoghurt, blueberries and honey, ice water

Snack - handful of nuts and raisins, tea

Dinner - bacon and veggie stir fry (so nommy!), ice water

Snack - little bit of cake, chocolate

 

I got my cook on so HARD today! I finished early on Wednesdays, well early for me, so got home at 7pm, and by 8:30 I had the following:

 

7 cooked chicken breasts cut up into pieces for future stirfrys

6 boiled eggs

12 sausages

3 rashers of bacon

a mountain of stir fried veggies

 

I've got into trouble in the past for doing loads of smelly cooking, (my family are rather intolerant) so I now try to cook in bulk once a week. This will feed me for the rest of the week and probably into next.

 

NOM NOM NOM!!!!!!

 

 

WEEK 1. DAY 4.

 

Breakfast - 2 boiled eggs, blueberries, kiwi

Lunch - chicken stirfry

Snack - Greek yoghurt, blueberries, honey, few frozen fruits

Dinner - sausage stirfry

Snack - little bit of cake, chocolate

 

WEEK 1. DAY 5

 

Breakfast - Greek yoghurt, (64g) honey and blueberries

Snack - nuts and raisins

Lunch - 3 egg omelette with peppers, bacon, spinach and cheese, ice water

Snack - Greek yoghurt (64g), blueberries and honey

Snack - Pimms and popcorn

Dinner - chicken stirfry, ice water

Snack - little bit of cake and chocolate

 

WEEK 1. DAY 6 (more relaxed food day)

 

Breakfast - pancakes (banana, egg, cinnamon, vanilla extract) with honey, kiwi, strawberries and blueberries

Lunch - chicken stirfry, ice water, chocolate cake

Dinner - sausage baguette, crisps

Snacks - baklava, chocolate, loads of tea

Snacks - 

[Endor]

At the moment I'm just tracking, but I'm considering calorie counting for at least a week, starting next Monday. I think I will try to weigh it out, I know from experience that I can't always trust myself with portion control - I can't have any Greek yoghurt now unless I weigh it! How much dyou think is a good amount to shoot for? I could probably cut them out if it gets to be an issue, right now they're just yummy and conveniently transportable

I don't really understand this approach, what's the purpose of the tracking then? I guess just to keep you mindful of what you're eating? That would definitely have value. However you've done all the hard work in tracking, why not count the calories too? That's the whole reason I don't like tracking, but if I'm going to the effort of tracking so I have the data then I'm certainly counting calories as well. If you're counting accurately you will get a definite result.

 

What are you using to track? I've got back with MyFitnessPal on my phone, it's annoying tracking it all but at least I know where I am at the end of each day and I can predict what the weight loss for he week is going to be before I even step on the scales. It's going to be interesting to see if the prediction and the number match

 

I used this series of articles to sort out my calorie levels then adjust a bit for exercise. 

 

 

WEEK 1. DAY 3

 

Breakfast - Paleo(ish) pancakes - 2 bananas, 2 eggs, cinnamon, vanilla extract, blueberries, honey, kiwi, spoonful of Greek yoghurt, ice water

Lunch - peppers, sausage, mozzarella, Greek yoghurt, blueberries and honey, ice water

Snack - handful of nuts and raisins, tea

Dinner - bacon and veggie stir fry (so nommy!), ice water

 

I got my cook on so HARD today! I finished early on Wednesdays, well early for me, so got home at 7pm, and by 8:30 I had the following:

 

7 cooked chicken breasts cut up into pieces for future stirfrys

6 boiled eggs

12 sausages

3 rashers of bacon

a mountain of stir fried veggies

 

I've got into trouble in the past for doing loads of smelly cooking, (my family are rather intolerant) so I now try to cook in bulk once a week. This will feed me for the rest of the week and probably into next.

 

NOM NOM NOM!!!!!!

Awesome monster cook off! I've got some chicken breasts sitting in the fridge been meaning to cook off for almost a week now, I'm not real good at that    great discipline on your part 

[TennisGeek]

When I'm dropping BF I generally only eat almonds and I count them out into portions of 23. Sad I know but I have to otherwise I cane them and I know from experience they derail my efforts. Sometimes I have macadamias too but they're expensive so not that often.  I don't eat dried fruit at all, massively high in calories and to me at least it's basically sugar, if you eat this stuff regularly I reckon this could definitely be part of your problem. 

 

Maybe you can teach me how to drop BF. I'm stuck at 17-18%BF for long time.

You only eat almonds? Nothing else?

 

I don't do fruits most of times.

Only exception is when I am dragging and I have to exercise.

This happens when I bike commute, and I have to go home by bike, and I'm already dragging from undereating.

I have a stash of dried organic fruits "peeled" in my office desk. It's 120 cals which carries me about 3 miles.

[Endor]

Maybe you can teach me how to drop BF. I'm stuck at 17-18%BF for long time.

You only eat almonds? Nothing else?

 

I don't do fruits most of times.

Only exception is when I am dragging and I have to exercise.

This happens when I bike commute, and I have to go home by bike, and I'm already dragging from undereating.

I have a stash of dried organic fruits "peeled" in my office desk. It's 120 cals which carries me about 3 miles.

I'm no guru! You're lower than me at the moment, I'm about 20% right now and the lowest I've been is about 16%. 

 

No I mean I don't eat handfuls of mixed nuts not that I only eat almonds and nothing else! If I eat nuts or fruits when I'm cutting I count them precisely. 

 

If you want some inspiration for cutting do a search on the forum members for Waldo and look at his blog, lots of useful info there. 

 

Principal things that allow me to drop body fat:

- Eat Paleo or low carb

- Count calories precisely

- Under-eating is just as bad as over-eating.

- Lift heavy 2 to 3 times a week

- Do at least 1 supplementary metcon session a week

- Lots of walking

 

Of all the things in that list the first one is the most important.