PG's Training Log

[holvoetn]

Although I have to admit it's better than it was when I first started SL last year. Still not where I want it though.

People learn from repeating
As long as you approach the goal, that's progress.

[pagangoddess]

My goal was to beat the bingeing & compulsive eating. So far I have been successful. However I still struggle with consistently eating healthy. Each time I make some progress then undo it all. Sometimes gaining more then I initially lost. That's where things stand. 145 lbs & 31% bodyfat all on a 5 foot frame. Not pretty thats for sure.

I was reading the latest blog post & found this.

But once you’ve been eating healthy 90% of the time for at least 1 year and depending on what your goal is, you could experiment with approaches like Intermittent Fasting. See how that works out for you.

Maybe I need to go back to basics just like I did with my workouts. Once I master those then I can worry about other forms of dieting.

Hmmm . . . starting to formulate goals for 2010? I think maybe.

[atypical1]

Maybe I need to go back to basics just like I did with my workouts. Once I master those then I can worry about other forms of dieting.

Hmmm . . . starting to formulate goals for 2010? I think maybe.

The basics just plain work. There's no need to be fancy either in your workouts or your diet. That's why I could never do something like intermittent fasting...it just takes too much thinking. That's also why I never did the cheat meals. It's simply easier to eat purely healthy for X amount of time and get used to seeing and feeling what a healthy diet really is.

james

[doit]

When I finally quit smoking for good it was when I realized that that behavior was not consistent with my values. I value my health. Maybe it's time to apply that to diet.

That is a strict approach. I might consider it just to break me of bad habits. Although I have to admit it's better than it was when I first started SL last year. Still not where I want it though.

You have made progress since you started and still have a will of improving it further, thats what matters.
I am the same on the nutrition front, the diet could be alot better.
Im not a fan of the turning over to a perfectly clean diet over the day, since I would pretty much not be able to keep it up for long and keep it consistent. Im rather up for building the habbits piece for piece and building it up. Its easier to form small changes to a habbit than making a full complete diet into a habbit over the day.
Since I started I have added some meals, cut some unhealthy habbits, replaced some unhealthy meals one by one. If I sum it up today, I know the nutrition have improved alot.
But still need some improvements

[pagangoddess]

I didn't have time for cardio after my workout yesterday so I dragged my ass out of bed this morning & walked on the treadmill for 30 minutes.

@Doit - I think you're right. Slow changes & building good habits will work better for me than being too strict. It was the "all or nothing" mentality that drove so much of the binge eating. I'd prefer not to risk going back to that mindset.

Currently I'm at approximately 70% compliance. So now I'm working on cleaning it up some more until I'm hitting 90% consistently.

[LizzyLifts]

Great, you'll have a fresh start with your new kitchen!...a new beginning...i'd sure love a new kitchen as ours has....only one drawer. god i hate my kitchen.

re: nutrition....it is a tough/complex subject....my thoughts fwiw.

I think James has it straight keeping it simple and consistent and going strict from the outset. This works for me. But then I have to say that I'm probably predisposed to this kind of eating already. Each of us is so different when it comes to eating precisely because eating habits are so closely bound up with psychological/emotional factors. So do we take those factors into account, or just try to retrain our bodies in spite of them?

It was the "all or nothing" mentality that drove so much of the binge eating. I'd prefer not to risk going back to that mindset.

Currently I'm at approximately 70% compliance. So now I'm working on cleaning it up some more until I'm hitting 90% consistently.

There's alot of truth here. The all or nothing mindset is a trigger. Yet, I know tho' that when you're at 90% compliance your body will feel the difference and that will spur more motivation to comply. Whatever your approach, map out those simple/attainable goals, as of course you know.

[pagangoddess]

It's not quite new. We painted the cabinets & had a new floor installed. That's as new as it's going to get.

I think the psychological side of things needs to be taken into account on this one. I know myself well enough to know the mental side of dieting is a big weakness. Best to take it one small step at a time. If I'm too rigid & I set myself up for failure. I will slowly work on retraining myself.

The way for me to reach 90% compliance is simple really. Only cheat when planned. No more extra lunches with coworkers or friends. No more eating dessert with the kids after dinner. No more stops at a drive thru just because things got busy. If I enact that rule .. . . problem solved.

Will it be easy . . . probably not. But I don't think it's going to be that difficult either now that I have made the decision.

[LizzyLifts]

I really wish you the best on this PG.

The way for me to reach 90% compliance is simple really. Only cheat when planned. No more extra lunches with coworkers or friends. No more eating dessert with the kids after dinner. No more stops at a drive thru just because things got busy. If I enact that rule .. . . problem solved.

It occurs to me that i've not logged about this myself, not sure why, but about 5 or so years ago I lost some 20 pounds on the Atkins diet, no exercise at that time...not the healthiest thing to do i know. But i was in my early 40s and my weight just kept creeping up and up and something in me just snapped. I continued eating that way for about 2 years, then started to exercise. I eased up on the atkins eating but ever since that time i've gotten pretty militant about my eating. I used to eat at other peoples whims. I ate what teh kids ate, I ate late night snacks with my husband for the togetherness of it, i guess, and with family/friends etc. That was the thing I couldn't control. After losing the weight and now eating for training, basically Mehdi's 8 rules, this is something i do just for myself...as odd as it may seem to others. I've lost a bit of that "togetherness" that revolves around food i suppose. I've invited "them to eat with me , not much response there , but now nobody messes with my food

p.s. you've had your thyroid checked haven't you...can't remember now.

[pagangoddess]

I used to eat at other peoples whims. I ate what teh kids ate, I ate late night snacks with my husband for the togetherness of it, i guess, and with family/friends etc.

I never thought of it this way. My food choices should be exactly that . . mine.

All of our activities growing up revolved around food. My family is still that way. Everytime I'm visiting someone is trying to feed me something. I have admit though I'm guilty of doing the same but in my defense it's typically something healthy. The last time I visited with my brother & his daughter I made salmon & green beans.

No I haven't had my thyroid checked. I do suspect gluten sensitivity. Not celiacs though. I've had the boold test & it was negative. However through elimination I have found the majority of my stomach issues have disappeared. I still have issues with dairy & I'm thinking most other grains also. I need to investigate further.

[pagangoddess]

Today's workout:

Squats
5x5 - 95 lbs

OHP
5x5 - 55 lbs

DL
5x1 - 145 lbs
1x5 - 145 lbs

Narrow grip lat pull down
3x8 - 70 lbs

15 minutes treadmill

Squats are starting to get a bit challenging. The third set sucked though. I couldn't seem to get my core tight so I leaned forward too far. All other sets were good.

I did deadlifts in a rack I had never used before. I had a hard time with the first set so I did singles. Once I got the feel for it I went back for my set of 5. So long as I have the energy I'm going to do as many sets of deadlifts as I can.

[holvoetn]

2 good sets, one so-so, and then again 2 sets means you got the basics down.
You know what to do when correction is needed.

Good work on the deads (though you might think differently tommorow )

[guru]

This is precisely where the 5 sets come in handy. You can really pay attention to the form & correct it as you go along. The past experience is certainly helping you.

Narrow grip lat pull down
3x8 - 70 lbs

I'm not commenting on this.

[pagangoddess]

@H - After the first 4 hours of sitting at my desk today I was thinking differently. My low back is tight & sore. But I still don't regret it.

@Guru - I'm not strong enough to haul my fat ass up to the bar so I opted for pulldowns instead of chins.

[holvoetn]

@H - After the first 4 hours of sitting at my desk today I was thinking differently. My low back is tight & sore. But I still don't regret it.

Good girl

[FatGuyNoMore]

Rock on PG... nothing like picking heavy stuff up to remind you your an animal.