I’ve now lost a total of 12 lbs. Yay!
I really want to start walking again, but it’s been so god awful cold. I have an hour and a half between jobs in the morning, and a nice park nearby with a lovely walking path. But it’s supposed to be about 20F/-7C with a windchill of 14F/-10C at 8 am when I get out of job #1. I’m gonna give it a go, but I don’t see my lungs liking it a whole lot 
Congrats, that is awesome, keep it up…If I may ask, was it mostly diet, exercise or both.
This is what you need for your walk
Since I got serious with my weight loss, I’ve lost 55lbs, and more recently 13lbs since I started a new challenge. Hopefully by the time I get to my doctors appointment, I’ll be a new man :). I’ll post pics so you can see before and afters.
I did a leg rotuine yesterday at home which consisted of
Glute Raises (Really feel it in the glutes - the literal pain in the arse)
Step ups (They’re actually harder than it looks if you do it properly)
Lying side abductions (Again, really feel it if you go nice and slow)
Then I did 3 rounds of prisoner squats for a minute each - I’ve nver puffed so hard in my life. By the time I was finished all that, I was out of breath, legs wobbling and had to sit down for a minute. Even when I’ve gone heavy in the gym with leg presses,etc I’ve never felt like that.
Tonight I’ll think I’ll do a chapter out of the capoeira book as well as upper body.
So far, only diet. I don’t have many options for exercise other than walking outside, and it’s been entirely too cold. We haven’t seen temps above freezing since the beginning of December. Hopefully we’ll be warming up soon and I can get out.
This is what you need for your walk
I do!
Since I got serious with my weight loss, I’ve lost 55lbs, and more recently 13lbs since I started a new challenge. Hopefully by the time I get to my doctors appointment, I’ll be a new man :). I’ll post pics so you can see before and afters.
Impressive! Keep up the good work!
Bishop, that’s OSSIM dude. Congrats on the amazing weight loss and all over transformation. Amazing achievement unlocked! Great workout too - I love insane leg days - recruiting all those big muscle groups and ending up with that wobbly feeling 
I super-set prisoner squats in with other leg exercises on leg days to really confuse the legs. Try some Bulgarian Split Squats for a challenge Keep it up!
Apollymy, again - OSSIM!!! Doing it with diet only, on top of what sounds like a crazy work schedule is really inspiring. There are a ton of indoor options sprinkled through the thread like Bishops calisthenics, but it looks like eating right is totally working for you!
btitty - yaay for cardio day. Props for the thread’s official WW!
Post cardio, it was a massive back and shoulder day in the gym this morning. Bishop, I was right with you man - had to take a bit of time to gather my bearings before hitting the shower. Light headed and a bit woozy, but a few minutes later, with some more water and protein, and I was good to go!
How’s everyone else doing with their goals?
My biggest enemy is my reptile brain. It gets hungry. When I work out more, it wants more food. Especially when I wake up in the middle of the night.
Anyone else have that problem? How do you deal with it?
I smoke. That may not work for everyone.
I don’t wake up hungry in the middle of the night, but it almost seems like eating is a reflex for me. Not necessarily when I’m hungry as much as “It’s X. Time to eat something.”
I normally get hungrier in general when I’m working out consistently, I try to eat less quantity more often so I feel like I’m eating a lot. You could try to drink water to make your stomach feel more like it’s full when you think you shouldn’t be eating as much. Or try eating low calorie or healthier foods at those times if you can. That’s what I do. Lots of celery and pickles and salads.
Heya Ferris,
Most weight training programs address this in the form of a ‘before bed’ protein snack. Whey protein, what’s commonly found in protein shakes, is absorbed over 30 - 90 minutes, give or take, which makes it ideal for after workouts where your muscles are screaming for nutrients to rebuild. However, casein protein, the form of protein in dairy, is absorbed over 5 - 7 hours. This makes casein ideal for long periods where your muscles are rebuilding but are normally starved for nutrients, i.e. when you’re asleep. Two options for a before bed cassein snack. (1) Fat-free greek style yogurt or FF cottage cheese both have casein (try adding a bit of splenda to FF cottage cheese - trust me on this one :)) Option (2) is what I do - I make a casein protein shake before bed and mix it with a tsp of lemon Omega-3 oil and a tsp of soluble fibre. The fibre slows down absorption even more (and keeps you regular - yuck) to make sure you’re full overnite. Since I wake up @ 5:00 to work out, its like I still have something in the tank as well, so I don’t snack before heading to the gym.
Now, there was a good study in the Netherlands that determined that even though you would think that casein would suppress hunger better than whey during the day, it’s actually not the case. Digestion releases signaling molecules (glucagon) that tell your body to stop eating (i.e. - “you’re full”). Test subjects that had a whey protein shake had a greater appetite suppression than casein shake test subjects likely due to this.
tl;dr - protein before bed should do the trick
Totally agree with you Galaxy - I’m a celery guy at lunch. Also, cabbage is a great low cal filler, and my nutritionist said that most leafy green veggies are filling and considered calorie neutral (and here I thought brussel sprouts were chaotic evil :P). Bring on the spinach!
I tend to have a good hearty breakfast (omelette with ham and a slice of toast), a light lunch (Salad or leftovers from dinner) and then a small dinner.
Seems to work well
spinning class and upper body is in 2 hours… wish me luck
hmmm
I’ve never really done protein shakes at all, however I always work out right before dinner and then make and eat dinner right after I shower
I like to eat a good breakfast with plenty of healthy carbs, for example my breakfast for most of the mornings as of late has been a bowl of granola and skim milk with it, I was always told breakfast is the one meal you should eat more at because you have all day to burn it off and to make dinner your lightest meal of the day
Just wanted to throw in here for anyone who’s lurking on here but not sure if they want to join us or not
I’ve been working my butt off lately but honestly its entirely worth it, I feel better during the day, I have more energy, and most importantly I have a better self image after I exercise which puts me in better moods
for our regulars here, you understand what I mean right? you can tell the difference in how you feel if you’re consistantly eating healthy and exercising you feel better than if you fall into a rut and don’t
if I may quote Homer Simpson when he was an ice cream man “I better get back out there, the day those kids discover the connection between healthy living and feeling good I am SCREWED” 
and just an update on my adventures, sticking with the P90X with my subs, did my half marathon tonight, think I’m going to switch up this week and move the legs and back routine to saturday and run on friday night so that I don’t wear my legs out with the lifting on friday then try to run on them saturday
oh and I’m thinking…distance increase for the next time I run again! =O
edit: ps who likes the new avatar?
I DIG the new avatar!
I feel better post-workout… sometimes.
Most of the time i am sore, cannot feel my toes or butt, and walking from the spinning class to the car is, I am sure, entertaining to spectators.
But about an hour and a half later i feel AWESOME!
wondering if anyone else has this delay in endorphins? (thats why right?)
PS. whats an endorphin? (its what the ewoks fish for… HA)
THAT IS OSSIM!! Go Rach! pom-poms
Amberite’s on it- I keep a glass of water always handy. If I’m hungry at bedtime, I have a cup of milk (we do 2%). I used to do the tsp of peanut butter, but I’m trying to stay away from that now.
the hub & I also invested in a case of Muscle Milk Light. It’s great post-bootcamp.
Galaxy Rising has a great option- I posted an easy persian cucumber salad recipe in the cookbook thread, too. NOM!
diggin’ the pimp! Darth Revan!
I once witnessed someone’s first endorphin high. The hub and I followed him in the car (he was on his bike) cause we were worried he was too goofy to make it thru the busy part of the neighborhood (he refused a ride- lol).
As for feeling better- on the whole I do, however, those workouts still kick my butt! that 21 days really conditioned me, though my road is still a long one. If my scale is right, I’ve lost maybe 14 lbs since the new year.
The hub and I are still watching the calories and eating well. We lived it up for Valentine weekend, but we kept the cal count low till we blew it on delicious noms- lol. By Monday, back on track.
You’ll have to ask Chuck about his Subway sandwich. I didn’t know you could double your veggies for free! The hub and I will split a footlong on wheat, and it’s so much easier to make good choices when the calories are right there on the menu!
In the meantime, I’ve discovered tofu noodles. NOM!
This has become one of my favorite threads!
Thanks to all of you who post and the inspiration you give me!
Thanks! The main problem is I really need to kick in the cardio, but I have no room in my little overcrowded one bedroom apt. I’ve tried doing the stairs, but my knees are not quite up to that for any length of time yet.
And my work schedule is pretty nuts. 3 days a week I work from midnight to 3 pm, with a 2 hr break between jobs. Getting a walk in between is the ONLY way I’m gonna get exercise those days. It does look like we’re warming up here, tho, so hopefully soon I’ll be able to do that without freezing my lungs
Aw, thanks, Kitteh!
A couple of thoughts:
First, IMO hunger isn’t always tied to the body’s need. For example, I normally eat around 3,000 to 3,500 calories a day (as I normally burn around 2,750 tp 3,250). Then comes a snow day where I’m shut in the house AND it’s a workout off day, so I burn like 2,400. I need to eat 2,650, and I do. But I’m still hungry. Why? I’m used to eating more.
I had the opposite problem when I first ramped up my diet for slow gain. I was so used to eating 1,600 to 1,800 calories a day that shoving 2,500 or 3,000 down my gullet felt like an eating contest.
I guess what I’m saying is that the trick to long-term healthy living – and I’m by no means suggesting that I’ve mastered this! – is separating your desire to eat from your need to eat. In a healthy situation you’re eating based on your calorie burn and goals (lose weight, gain weight, maintain weight, or even more detailed directions) as opposed to when you feel hungry. Of course, that’s tough for about a bazillion reasons.
Second, some of my own personal bullshit “fixes” to try and get through the day when the eating for my goals doesn’t fit my desires:
Carve out some high calorie density and low calorie density foods that you know you like. (Or find them if you don’t know of any.) Then, when you really feel like eating a lot, trot out the low-density foods and go to town. Extreme example: on a weight-loss diet you can probably only eat a thimblefull of almonds and stay in diet constraints, but you could eat a whole freakin’ bag of baby carrots. Cut out my examples and insert your own. (You can also go the other way, when you NEED to eat but don’t really want to. Remember: Starving yourself all day then pigging out for one meal isn’t the answer to controlling your intake. You can only process so much food at a time and you’re gonna get your needs from somewhere while you’re starving – probably your muscle even if you have lots of available fat. Moderation is the key to quick results!)
Get hooked on something zero calorie. Think of this as overeating (or being a dick to your friends) for people who’re quitting smoking. Sure, it’s not a long-term answer, but it can help you through the process. I sometimes drink tea or water when I’m just overcome with the physical desire to eat something when I’ve planned not to.
Finally, don’t make failure permanent. EVERYONE SCREWS UP. Don’t make it an all or nothing thing where the first time you fall off the wagon you head down to CiCis for a few pizzas. (Ask me how I know this.) If you screw up, forgive yourself and try to do better next time.
Hope this helps and isn’t as stupid as it sounds saying it. (Though admittedly it all worked for me.)
I’ve decided that realistically, my goals were a bit too much to start on all at once.
Even with keeping my wallet in the car at work, I go down to the canteen 2-3 times a week to buy a soft drink. Since I don’t use cash, I would usually decide that $1.50 wasn’t really worth using the credit card for, so I’d get lunch (even if I’d packed one) or a bag of Skittles or something.
I figure that not cutting back on soft drinks yet (especially since I pretty much only drink Diet Pepsi and Caffine Free Diet Pepsi) could help me with the eat out less/less snacking goals.
Also, my gym bag has at least made it to the car now. Of course, Monday I had some errands to run after work, and Tuesday is hell day for me, so I haven’t actually made it to the gym yet, but I’m going to give it a shot today.