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TMac Gets Lean, Strong & Flexible


tmac

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I'm so glad the new challenge is up! This is my second challenge, and I'm ready for some Druid-y goodness!

 

I have a history of back problems, so my goal this time around is to really work on resolving my chronic issues -- Sciatica, resulting in leg pain and numbness (simultaneously, which is quite a trick), as well as occasional debilitating back spasms. I believe that much of the problem is related to two issues:

 

1) I'm overweight. I'm 5'10" and weight 226. I'm 22 lbs down from my highest weight, and I plan to keep going. The first milestone I'm looking forward to is 209 lbs -- when the BMI calculator says I'll be merely "overweight" instead of "obese." I have PCOS and a paleo-like eating plan is working well for me. 

 

2) I have weak core muscles. The more I can strengthen them, the less likely I am to have back episodes.

 

3) I have a lack of flexibility. My back and hip muscles are very tight, and the more I coddle them, the worse they get. Daily yoga is having a good effect.

 

 

Main Quest: Lose 55 lbs (started at with 71 to lose).

 

Smart Goal #1: Continue to eat well for weight loss. Now that I have a good handle on what I can eat, and how much, I'm going to experiment with not tracking. Well, at least, not tracking ahead of time. I used to pre-log each day into MyFitnessPal.com, but now I'm going to wait until after, to make sure my decision-making is sound. So far so good. I've been losing well at 50-60 g carbs and 1200-1500 cals per day, with one "free" meal on Friday nights. I can't control how much weight I actually lose, but I can control how well I'm sticking to my eating plan.

 

A = On plan all 6 weeks

B = On plan 5 weeks

C = On plan 4 weeks

D = On plan 3 weeks

F = On plan 2 or fewer weeks

 

Smart Goal #2: Continue with habitual exercise, incorporating core-heavy strength and cardio. Each week, 3 days of Angry Birds Workouts + 1 days cardio sprints (swim, run, or row).

 

A = Cardio or strength 4 days per week, all 6 weeks.

B = 3 weeks

C = 2 weeks

D = 1 week

F = 0 weeks

 

Smart Goal #3: Increase yoga proficiency and frequency with two weekly classes, and daily home practice. I do the home practice pretty consistently, so the goal is really about getting to those classes every week.

 

A = Attend 11 or more classes

B = Attend 9 or 10 classes

C = Attend 7 or 8 classes

D = Attend 5 or 6 classes

F = Attend  4 or fewer classes

 

Life Quest: Take care of myself every day. I have a tendency to roll out of bed, get the kids to school, and then work in my PJs all day. When I do that, I tend to feel pretty crummy and get less done, both at home and work. So the goal is to get dressed, get my morning chores done (dishes and laundry), and then sit down to work at 9am.

 

A= Morning routine complete 25 days or more

B = 20 to 24 days

C = 15 to 19 days

D = 10 to 14 days

F = 9 days or fewer

 

Celebration: If I put forth the effort during the challenge and make a good showing of it, my capstone celebration will be a DIY yoga retreat: A yoga class and massage, then a day alone at my parents' cabin, doing more yoga, meditating, reading, and napping.

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Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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Welcome to the Druids! :D

 

Great goals. I specially like your Life Quest. And your celebration plans... sound great. I might need to consider some kind of celebration plans for myself. 

 

I would recommend you double check what your calorie level should be... 1200-1500 sounds a bit low for the level of exercise you are listing and your height/weight. Main concern is that you end up loosing lean body mass and not fat. Eventually you will plateau and your body goes into starvation mode (it becomes a fat storing machine!). The calculator below is great because you can calculate what your calorie target is at your goal weight and activity level. If you eat at that level, you loose weight slower but what you loose is mostly fat. I've used it and lost 10kg/22lbs of fat in 9months without loosing any of my lean body mass, I am only 5'3" and I was eating 1800cals per day and exercising less than you. :)

 

http://www.fat2fittools.com/tools/bmr/

 

Anyway, its just a suggestion... anytime I see people eating under 1500 calories and exercising as you I worry about what its doing to their metabolism and lean body mass. Ultimately you do what works for you. :D

Lusitanian Druid, Level 9
STR: 13 | DEX: 15 | STA: 17 | CON: 22 | WIS: 25 | CHA: 25

“We are what we repeatedly do; excellence, then, is not an act but a habit.†- Aristotle

Current Challenge: Living the Good Life II Past: 1st, 2nd, 3rd, 4th, 5th, 6th, 7th,  8th9th, 10th11th, 12th

 

Goal: 1001 Steps on the Road to a Home -> 18/348 in 2015 

5.27%
5.27%

 

Goal: loose 9KG in 2015 -> 1.5KG lost 

16.67%
16.67%
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I love love love the idea of a DIY yoga retreat.  At a cabin, nonetheless!  Wonderful!!

 

Time to get flexy-bendy, you can do it! :D  (I'm excited to see more flexy results this challenge, too.)

  • Like 1

i am not waiting for a hero.  i saved myself long ago.

Level 50 Bardic Time-Mage; of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

»  kom starkru

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Hi, Chanda! Nice to meet you!

 

On paleo, its weirdly been a struggle to get it up even that high. I'm finding myself naturally settling at 1000 cal, and having to eat more just to make up the numbers. But I'll see what I can do to keep it toward the upper part of the range without eating just for eating's sake. :)

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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Pre-Challenge updates:

 

1. On track for eating. Moved tonight's "free" meal to last night, so tonight we'll have sauteed chicken, sweet potatoes (just a half for me), and giant salad.

 

2. Realizing that 6 days a week of cardio/strength is going to be too much. Editing Goal #2: 3 days bodyweight + 1 day cardio sprints, and as much recreational cardio as I can fit in.

 

3. First yoga class is tonight. I'm already in my yoga clothes, and am looking forward to it!

 

LQ: Got up this morning, got dressed, ran the dishwasher, put in a load of laundry, and got straight to work.

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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Note to self: Don't do a bodyweight workout the same day as a yoga class, even if it's billed as "Align & Unwind." You never know when they're going to swap teachers, and suddenly you're in the middle of "Power & Sweat."

 

There were push-ups. In yoga class. I didn't hate it, but it's not what I was after. Oh well. Double-whammy strength workout today.

 

:-/

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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Happy New Challenge Day!

 

Reports:

 

Main: I'll weigh in every week after my Friday evening yoga class. Last weigh in (2 weeks ago) was 226.

 

1: Food on plan. Need to go shopping today. Ran out of time this weekend, and my available good food choices are dwindling.

 

2: Bodyweight 3x, Sprints x1. Did a bodyweight workout yesterday, otherwise known as "shoveling snow." Today, I'll do Angry Birds. I've gotten to Level 2 on push-ups and rows and Level 3 on squats and planks, but I think I'll keep doing Level 2 until I've moved up in everything. I'll plan for rowing sprints Friday before yoga class.

 

3: Yoga. I can feel my back muscles today, after the shoveling, so I think I'll do some more significant yoga after lunch. I've committed to attend classes on Wednesday afternoon and Friday evening.

 

Life: Morning routine is done for today -- dressed and groomed, laundry rebooted, dishes run and awaiting my son to unload after school.

  • Like 1

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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Mini-Challenge: Get through the next few days without emotional eating. It looks like we'll have to put our old dog Sam to sleep tomorrow. I'm having a hard time not going for the comfort food, and maybe even worse, trying to comfort the kids with food. Not something I want to pass on to them. So I'll be struggling to find ways to comfort each other in a healthy way.

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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Mini-Challenge: Get through the next few days without emotional eating. It looks like we'll have to put our old dog Sam to sleep tomorrow. I'm having a hard time not going for the comfort food, and maybe even worse, trying to comfort the kids with food. Not something I want to pass on to them. So I'll be struggling to find ways to comfort each other in a healthy way.

 

Oh no, I am so so sorry to hear that... I (like many I assume) adore my pets to the moon and back, and even thinking of the time when I have to make that decision just makes me so upset.  Pets are such family, and they really snuggle/wiggle/yip their way into our lives and hearts...

 

I am thinking of you guys, please feel free to message me if you need any support or just a kind word. <3

i am not waiting for a hero.  i saved myself long ago.

Level 50 Bardic Time-Mage; of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

»  kom starkru

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Oh no, I am so so sorry to hear that... I (like many I assume) adore my pets to the moon and back, and even thinking of the time when I have to make that decision just makes me so upset.  Pets are such family, and they really snuggle/wiggle/yip their way into our lives and hearts...

 

I am thinking of you guys, please feel free to message me if you need any support or just a kind word. <3

 

Thanks, shaaraway. It does help to know we're not alone in this.

 

It's bringing up bittersweet memories of our other old dogs and cats that we've had to let go over the years. It seems like it doesn't get any easier.

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Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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Thanks, shaaraway. It does help to know we're not alone in this.

It's bringing up bittersweet memories of our other old dogs and cats that we've had to let go over the years. It seems like it doesn't get any easier.

It really doesn't get any easier. I worked in the vet industry for 7 years, and seeing other families and pets going through it was just so heartbreaking. :( Hang in there. <3
  • Like 1

i am not waiting for a hero.  i saved myself long ago.

Level 50 Bardic Time-Mage; of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

»  kom starkru

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So, she's gone. The kids are upset, as am I. But rather than comforting ourselves with food, we'll just hang out together tonight. Maybe watch a stupid movie. I was going to go out with a friend, but I think I'll pass.

 

1: Eating is fine.

 

2: Did bodyweight exercises today

 

3: Did some light yoga after that. 

 

LQ: Morning routine got done, and I put beef stew in the slow cooker for dinner tonight, since I knew that I wouldn't be in the mood for cooking.

  • Like 1

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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1. Coffee, grapefruit and a piece of cheese for breakfast. Tea later in the morning. Lunch will be homemade chili and dinner is roasted chicken, baked sweet potato, and salad.

 

2. No bodyweight today, as planned.

 

3. I read the yoga class schedule wrong. There is no noon-time class. Normally, that would be a problem, but my standing evening appointment has been cancelled, so I'll go to the evening class instead. Next week, I'll start going to the Tuesday and Friday evening classes.

 

LQ: Got up and dressed into yoga clothes this morning. Ran the dishes. Not a full load of laundry to do, so not today. 

  • Like 1

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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1. Coffee, eggs, and grapefruit for breakfast. A veggie-loaded cheeseburger (no bun) with a side salad for lunch. Chick pea and cauliflower curry for dinner. At some point, there will be a snack of almonds and an apple. Macros and calories: check.

 

2. Bodyweight today. Angry Birds, level 2. I haven't yet figured out how to do the inverted rows, so I'm still doing one-arm rows. I could do them under the coffee table, but honestly, I'm just embarrassed to try it in front of my husband, and he works in the living room all day. I'm also embarrassed to buy an adjustable pull-up bar that I can put low in the doorway. Ridiculous. As if just owning the thing implies that I think I'm "all that." I've got to get over it.

 

3. Yoga. I'll just do some stretching after the bodyweight work. Yesterday's yoga was fairly strenuous and I'm still feeling it.

 

LQ: All dressed and groomed, but I haven't yet started the dishes or laundry. I'll do that now, and then get to work.

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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Yoga sneaks up on you.  I used to think, ooo, yoga, pretty.  Now I'm halfway through a practice and my arms are shaking and I'm making up curse words.  It is surely challenging!!

 

Hope you and your family are doing well coping and staying comforted after your loss.  Looks like your food intake is not leaning towards comfort food, which is great!! :)

  • Like 1

i am not waiting for a hero.  i saved myself long ago.

Level 50 Bardic Time-Mage; of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

»  kom starkru

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Exactly! My previous yoga practice was all about stretching and relaxing. I'm trying to ramp it up during this challenge, and get more comfortable with more muscle-engaging poses. Like down dog, my nemesis. It's getting better, but still hard to hold for any length of time.

 

I've started tracking food again for a while, just to make sure I don't let our current emotional state push us too far over the line. I'm focusing on cooking family favorites this week (curry, beef stew, enchiladas, roasted chicken, etc.) so we at least can avoid the inevitable squabbles when I try new or too overtly "healthy" recipes.

 

My oldest is having some trouble sleeping, due to the loss, so I'm super glad he has a therapy appointment scheduled for today. That always helps him smooth the rough edges.

 

The two little ones are doing better. They're coping by lavishing attention on the cat, which she isn't used to yet, but I think will start to enjoy eventually. :)

  • Like 1

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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MQ: I haven't weighed myself in a while, but my regular bras are now too big. I'll go get one tomorrow, and will just stick with that and some less supportive sports bras for a while. Hate to spend money on clothes I hope will only fit for a month or two. My shirts will just get looser, which is fine, and I've got a couple of pairs of smaller jeans to work through before that becomes an issue.

 

1. Food plan for today: Coffee, plain yogurt, a pear. Tuna salad on Romaine. Dinner is my weekly "free" meal, which tonight will be fried clams, french fries, a beer, and either a chocolate milk shake or a brownie. I've been craving french fries and chocolate, so that should take care of it. :)

 

2. I told my husband that I wanted to get a pull-up bar, and he didn't seem to think I'm a weirdo, so I'll make that happen this weekend. Just have to figure out the best door to mount it in. Today, I'll go to the gym after work and errands. First, sprints on the rowing machine...

 

3. Then yoga class.

 

LQ: Showered, dressed for yoga, eating breakfast. Ready for the day.

  • Like 1

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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Ohh, fried clams... I grew up in New England and fried clam strips with tartar sauce are such a summertime indulgence for me!!  Yum yum yum, enjoy, you've earned it!

 

We have a pull up bar in the house, it fits pretty well in the bedroom/living room doorway.  I really love it, the only downside I have is that after years of use the door jamb kind of gets a little warped from the pressure, but it's purely aesthetic and works fine!

i am not waiting for a hero.  i saved myself long ago.

Level 50 Bardic Time-Mage; of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

»  kom starkru

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You'll appreciate this, Shaaraway. The look on my husband's face the first time he tried a warm, buttery lobster roll was priceless. He said it made up for having to give up grits and Bojangles biscuits. :)

 

I think I'm going to mount the bar in the basement for that reason. Not that my house is all perfect, but I hate to add any more weirdness to an already weird house. I think I've got a doorway down here that would work.

  • Like 1

Level 2 -- Druid

STR 1 | STA 2 | DEX 3 | CON 4 | WIS 0 | CHA 0

 

Main Quest: Lose 70 lbs in 2015. 15 down, 55 to go.

 

Challenge 2 (Druid)

Challenge 1 (Recruit)

 

 

 

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You'll appreciate this, Shaaraway. The look on my husband's face the first time he tried a warm, buttery lobster roll was priceless. He said it made up for having to give up grits and Bojangles biscuits. :)

 

I think I'm going to mount the bar in the basement for that reason. Not that my house is all perfect, but I hate to add any more weirdness to an already weird house. I think I've got a doorway down here that would work.

 

YES!!  Haha as much as I appreciate southern biscuits now (and oh boy they are a nice treat), nothing like fried clams and lobster rolls....

 

Yeah ours has made a 'dent' in the molding and kind of discolored it - because the foam part is black so it kind of smudged.  Granted it's also been there for 5 years but it always makes me wince when we take it down sometimes.

  • Like 1

i am not waiting for a hero.  i saved myself long ago.

Level 50 Bardic Time-Mage; of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

»  kom starkru

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