Posts by tom_murphy

Original Post by dbackerfan:

 it will be hard and painful ( well sore- pain is not good)

+1

took me a while to distinguish between soreness and pain

Original Post by newtotown25:

I keep reading about 'lifting heavy' with regards to working out.  What exactly does lifting heavy constitute and can this be achieved by using machines in the gym or does it have to be free weights?

Thanks

back from the drift....

IMO lifting heavy means 4-6 reps per set [or lower] and 4-6 sets per exercise.

Lifting heavy with free weights [better] OR machines [better than nothing] takes a bit of working up to.  Both physically and mentally.

Stepping back in the squat rack on the fourth or fifth set with a weight that you can only do 4 or 5 times is intense.  I think it taxes my nervous system as much as my muscles.

I find the warm-up sets critical to preparing my mind for the work sets.

I would suggest you have a few weeks at 3x12, then 3x10s, and then 3x8s as a glide path to 5x5s.  Then start the 5x5s at weights that you can easily do.  Then just keep adding weight each session. 

Having a few successful sessions where you get all the reps per sets helps develop a mental state where you expect to succeed.

Original Post by libsterdc: I think a lot of people try to start too fast and lose too fast.  I would counsel moderation.  In my mind, by doing this so slowly, I'm setting myself up for long-term weight control.  I've done the rapid weight loss thing, and it always comes back.  Incremental steps are the way to go.

+1

After a number of yo-yo weight fluctuations, I am concentrating on long term habits.  Things I will do for the rest of my life.

The pounds will eventually come off.

Original Post by ambereva:

Anything that makes the boys in the weight room squirm with embarrassment that a middle aged soccer mom is tougher than them. So usually deadhang pullups and deadlifts.

+1

I would only add that this only makes the boys squirm, the men are happy to see a woman who knows what serious strength training is

Strength training 3x week.  Real strength training like NROL4W, not the routine for toning and buffing from Shape Magazine.

Daily cardio.  Doesn't need to be a huge time commitment or a sweaty mess. It does need to be consistent.  I walk everyday 2-3 miles everyday after supper.  Everyday.

For one week, keep at highly detailed food log; including accurate portion sizes.  Weigh and measure foods if need be.  You need to be sure you are truly creating a daily calorie deficit. 100-200 calories a day could make or break your efforts.

Cycle in a day or two of maintenance calories every 4-5 days of calorie restriction to prevent your body from going into starvation mode.

170 g  dried cranberries
142 g  dried cherries
544 g  almonds, natural
566 g  GHIBELLINE 60% CACAO

170 g  dried cranberries = = 85 cal

142 g  dried cherries = 179 cal

544 g  almonds, natural = 3213 cal

566 g  GHIBELLINE 60% CACAO = 3022 cal

85 + 179 + 3213 + 3022 = 6499. cal [?]

For reference:

I typically have a snack of one (1) ounce of unsalted peanuts for late afternoons.

This is about 30 peanuts and about 180 cal.

I am in a similar position.  Back in the gym after a few years of being lazy.

If I get one more rep on that last set I consider it progress.  I consider stalled being no improvement on any weight, set, rep of any of my exercises.  I have had days when I have gone slightly backwards too.

I started out doing 3x12s and made great progress over the first 6 weeks and then it petered out.

So I changed to 3x10s for this six week phase. I started with the weights I stalled with at 3x12. Made some progress but I stalled again, this time after 3 weeks.

So I doing a few things:

- more sleep each night

- light carb snack about 45 min before workout

- taking a full 90 seconds between sets

- warm-up set at ~ 50% of working set

It does sound like you have been increasing your volume [total sets/reps] by adding additional exercises so you might consider going back to the original set of exercises.

I am debating going to 3x8s or 5x5 for the next 6 week phase.  Then after a week to decompress I will be going back to 3x12s.  Rinse and repeat.

Good luck, please let us know what you do and what finally works for you.

I am so sorry that happened.  People can be so cruel.

I was thriiled to read that your Dad had the courage to call this guy out.  No doubt you are loved.

I spent a number of years working in Korea, China, Indonesia, and the Philippines. 

Now all cultures have good and bad and not to generalize since I meet so, so many wonderful people, BUT I found many Asian men are very threatened by the independence and confidence of women from Western societies.

Skanky and slutty are bad things?

huh.

I am curious why you want I carb to protein ratio of 3:1.  I would rather the opposite ratio.  I am looking at protein shakes and protein bars to increase my daily protein intake so the less carbs the better for me.

What I see many companies do is use sugar alcohols to sweeten them and then not count them as sugar in the front of the packaging but still there in the small print on the back.

Looking at the fat/carb/protien splits and total calories of the bars you listed, I wonder if a big glass of 1% milk [or a soy milk or an almond milk] might be match what you are looking for.

Certainly a cheaper solution.

Good topic, that's for posting it.