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Old 04-28-2017, 10:41 AM   #101
Very Josie
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Re: Josie 2.0

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Originally Posted by Soulman View Post


On2 linear is the only way to groove! Dancing as a beginner usually isn't very fun, but girls get better quite quick. Then after a year stall and realize it takes a lot of work to improve, then quit. So yeah, it's a lot of work to actually get good at. Helps to love the music (the good music, not the Marc Anthony stuff). /derail
It's fun but a little anxiety producing for me. I end up feeling bad that I'm holding back a good dance partner. Yeah, I over think things.
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Old 04-28-2017, 10:42 AM   #102
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Re: Josie 2.0

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Originally Posted by Renton555 View Post
1. Purchase whey in a flavor that doesn't make you gag. I choose Optimum Nutrition's Extreme Milk Chocolate. But in practice, unflavored would probably be fine since I'm downing it so fast.

2. 200-300ml water in a shaker.

3. Scoop of said whey in said shaker. Stir with a swizzle stick. Shake well.

4. Down in 10 seconds, rinse your shaker and put it along with your swizzle stick in its handy location above the sink.
Jeez that sounds a lot better than nursing a big ole shake for a half hour. TY TY TY (unless it makes me gag. will report back.)
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Old 04-28-2017, 10:46 AM   #103
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Re: Josie 2.0

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It is with that attitude!
Lol!
Fair. I am not as intense as the average poster here, hence my status as dirty lurker, not thread owner.

Quote:
Originally Posted by Very Josie View Post
Geez you must look incredible right now. It IS hard, those last few pounds are the hardest to shed.

I wouldn't think much about the monthly water weight?

FYI we are about the same weight but I'm 5 inches shorter lol. #jelly #mltnojelly
1. You look incredible right now. You're doing an amazing job.

2. The "water weight" seems to be a cop-out catch phrase for MLYLT, but in the year that I've been paying attention I have noticed some things. I'm curious if you, or other women experience similarities?

Food:
Last week of cycle I'm absolutely starving. Painfully hungry. I could just eat all day and never feel full.

2nd week of cycle (post period) I'm not hungry at all. I have to remind myself to eat.

Energy:
First two weeks: low
Last two weeks: high

Like I said earlier, I am trying to stop a 10 lb yo-yo. Being mindful of these inclinations are one of the things I've been doing, but not super successfully. I wonder sometimes if the period effect is just in my head?
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Old 04-28-2017, 11:19 AM   #104
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Re: Josie 2.0

Kristy we are talking about 2 different things here. Water weight during period? Meh, it's about 1-2 lbs fluctuation typically and disappears after end of period.

Cravings during last week of cycle? Those are the real deal. That week all I'd want to do is eat and never be satisfied as well. Even when knowing, okay this is the week, didn't matter. Cravings real, resulting in real weight gain and yeah afterwards no cravings, rinse and repeat. Don't have advice to deal with them except to keep lots of healthy options around and keep busy.

I am peri-menopausal and haven't had a period in about 6-8 months. I can tell you the mad cravings during that week have disappeared, so there's that.
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Old 04-28-2017, 01:08 PM   #105
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Re: Josie 2.0

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haven't had a period in about 6-8 months.
You're living the dream, imo.

Thanks for the validation re: appetite. I feel better knowing I'm not just imagining it!
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Old 04-28-2017, 04:52 PM   #106
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Re: Josie 2.0

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I wonder sometimes if the period effect is just in my head?
I have the same. Last week of the period cravings, especially for simple carbs. First week- zero appetite. Hormones are big deal in food intake regulation. I had to inject certain hormones for a period of time last year, and boy, does it change what and how I eat. And you just can't regulate it with will power.
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Old 04-28-2017, 07:10 PM   #107
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Re: Josie 2.0

Off topic re: Zumba instructors.... One of my powerlifting teammates teaches Zumba for a living. She's very good lifter - she won the women's geared elite (below pro) division at the Arnold Classic (this is one of the biggest stages in the sport) last month. idk anything other than that about Zumba instructors, so I have no advice on that subject, but I do have lifting advice if you need that.
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Old 04-28-2017, 07:22 PM   #108
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Re: Josie 2.0

Quote:
Originally Posted by Kristy View Post
The "water weight" seems to be a cop-out catch phrase for MLYLT, but in the year that I've been paying attention I have noticed some things. I'm curious if you, or other women experience similarities?
10lbs seems like a lot of fluctuation. I have seen a bit more information recently on periodizing both weightlifting program and nutrition for female athletes based on their menstrual cycle, so some of the best minds are thinking about such things for their athletes.

Having your own data to look at is helpful so you can view fluctuations more dispassionately sounds like a good thing, for things like Josie says (plan an extra walk, keep better snacks on hand etc).
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Old 04-28-2017, 07:39 PM   #109
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Re: Josie 2.0

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I'd do the Grey Skull Linear Program:



Notes:
1. "5+" means do as many reps as you can, until you think you'd fail the next rep OR it would be complete with horrible form
2. You alternate bench press with overhead press, so a week will look ABA BAB ABA etc. For squat and deadlift you always squat twice and deadlift once.
3. You add weight each workout if you got 3 sets of five or more in the last one. For a novice woman i'd add 2.5lbs to each squat/deadlift workout, and 1.25lbs to each upper body workout. This will likely mean buying two 0.625lb plates for your own use.
4. If you fail to get 3 sets of 5 for two workouts in a row, you take off 10% off the working weight for the next workout and work your way back up.
5. If you can't do chins, alternate cable row with lat pulldowns.

That would be a great start while you dial in form for the four major exercises, and you can add accessory crap once you've got that down. Video yourself doing the exercises and post in the formcheck thread.

Diet wise, eat at maintenance while getting the 0.8g/lb of protein you need. Add in some LISS or other cardio stuff 2-3x per week. As a novice this could see some fat loss with simultaneous muscle gain, but hard to tell for an older woman. Expect this to be a medium term and not a short term project.
Hey Aiden,

I didn't see this till just now. This looks like a great and doable plan. Ty so much. No way I can do a chin up now but I will use your suggested substitutions. Ty ty
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Old 04-28-2017, 07:42 PM   #110
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Re: Josie 2.0

Aiden,

Yoga, swimming, elliptical, where do they fit in? After lifting or days between lifting, or does it not matter?

Thanks again
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Old 04-28-2017, 07:58 PM   #111
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Re: Josie 2.0

I'd probably do after, but it shouldn't matter too much - you'll adapt. Whatever helps with compliance the most.
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Old 04-29-2017, 02:21 PM   #112
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Re: Josie 2.0

Saturday morning. Almost puked but I kept mah protein down. That's good, right?


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Old 04-29-2017, 02:31 PM   #113
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Re: Josie 2.0

I will definitely be doing the Grey Skull Linear Program. See link above. It looks really doable. There's a really big barbell area at my gym but it was packed with big muscly men, so sat morning isn't the best time. I did a bunch of weight machines though which I posted.

Not noted but I also did planks, and some chin up exercises. Then I went for a swim and a sauna. I feel ****ing GREAT.

Tomorrow morning the plan is a boot camp class.

I'm feeling good and want to start the grey skull program. I'm going to pay for a session and tell the guy I want him to train me on this program. Hoping he's open to that. This way he shows me how to load on/take off weights, how to stand, etc. don't think I'll need him beyond month 1. I'm excited.
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Old 04-29-2017, 02:31 PM   #114
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Re: Josie 2.0

It is, great work!

Although, since I can sort of understand what I'm assuming your notation must be intended to mean, does that mean I'm having a stroke?
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Old 04-29-2017, 02:38 PM   #115
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Re: Josie 2.0

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Originally Posted by Montecore View Post
It is, great work!

Although, since I can sort of understand what I'm assuming your notation must be intended to mean, does that mean I'm having a stroke?


Thank you Montecore! Lol


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Old 04-29-2017, 03:48 PM   #116
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Re: Josie 2.0

Early dinner, home made meatballs & sauce w green beans and Romano cheese (grated and lil chunks), then poker. I'm going to try the Renton protein shooter before I leave. Josie 2.0


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Old 04-29-2017, 08:35 PM   #117
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Re: Josie 2.0

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Originally Posted by Montecore View Post
It is, great work!

Although, since I can sort of understand what I'm assuming your notation must be intended to mean, does that mean I'm having a stroke?
Quote:
Originally Posted by Very Josie View Post
Thank you Montecore! Lol


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My guess:

For overhead press she did 35 pounds 3 sets. first set 6 reps. 2nd set 5 reps. 3rd set 8 reps? 35 lbs 3x6x5x8!

Although if I'm right, I don't know how the seated leg press would end up at 3x10x10x27
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Old 04-29-2017, 09:24 PM   #118
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Re: Josie 2.0

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Originally Posted by bobboufl11 View Post
My guess:

For overhead press she did 35 pounds 3 sets. first set 6 reps. 2nd set 5 reps. 3rd set 8 reps? 35 lbs 3x6x5x8!

Although if I'm right, I don't know how the seated leg press would end up at 3x10x10x27
Correct,

Seated leg press 3 sets, first set 10 reps, second set 10 reps, third set 27 reps.
I was trying to do as many as I could on the last set before collapsing and was able to keep going.
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Old 04-30-2017, 12:34 AM   #119
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Re: Josie 2.0

Saturday April 29,2017

Calories 1,269

Protein 93g
Fat 68g
Carbs 67g

I didn't shoot back some protein powder & water like I should've so protein is still a little low. I have some protein powder ready for the morning though.

In other news, after doing this for a week, my 2+ month plateau is finally over. Changes included Calorie cutting plus eating more protein which means less calories for carbs. Resumed tracking food on mfp. Increased activity and weight machines = 2.3 lb loss! ��
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Old 04-30-2017, 12:40 AM   #120
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Re: Josie 2.0

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Originally Posted by Very Josie View Post
Saturday April 29,2017

Calories 1,269

Protein 93g
Fat 68g
Carbs 67g

I didn't shoot back some protein powder & water like I should've so protein is still a little low. I have some protein powder ready for the morning though.

In other news, after doing this for a week, my 2+ month plateau is finally over. Changes included Calorie cutting plus eating more protein which means less calories for carbs. Resumed tracking food on mfp. Increased activity and weight machines = 2.3 lb loss! ��






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Old 04-30-2017, 06:26 AM   #121
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Re: Josie 2.0

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Originally Posted by Very Josie View Post
Correct,

Seated leg press 3 sets, first set 10 reps, second set 10 reps, third set 27 reps.
I was trying to do as many as I could on the last set before collapsing and was able to keep going.
I think its safe to say you can up the weight on these if your doing 27 on the 3rd set lol. nice work so far, its nice to see a log of actual healthy meals and workouts instead of fast food and excuses.
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Old 04-30-2017, 07:14 AM   #122
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Re: Josie 2.0

Congrats on the weight loss!
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Old 04-30-2017, 08:24 AM   #123
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Re: Josie 2.0

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Increased activity and weight machines = 2.3 lb loss! ��
Nice!
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Old 04-30-2017, 11:04 AM   #124
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Re: Josie 2.0

Good stuff and good luck Josie!
If you can find a flavour of Protein you like, topping up will become much easier. Renton mentioned Optimum Nutrition Whey I believe - they have lots of flavours to choose from and they generally get great feedback.
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Old 04-30-2017, 12:13 PM   #125
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Re: Josie 2.0

You also might be able to order some kind of assortment of packets of whey flavors from bodybuilding.com so you don't have to waste money on a 5lb tub that you end up hating.
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