BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > Logs > Logging your progress
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
 
Thread Tools Display Modes
  #1  
Unread 01-04-2011, 07:42 AM
bstrong's Avatar
bstrong bstrong is offline
Senior Member
 
Join Date: Dec 2010
Posts: 1,005
Default bstrong's log: cat 1, 42 yo F

I began a cycle of RFL yesterday, in advance of an event coming up in mid Feb. My current plan is to do one cycle, take a break, then start UD2.0, but I'll see where I am in two weeks.

Starting stats:

Basics
42 yo female
148.5 lbs, 5'8.75"
appx. 17% BF (estimate only, based on BF estimate thread + experience)
cat 1, weight lifter

Measurements
waist: 28"
hips: 37"
thigh: 21.75"

Targeted macros:
247g protein
<20 g. carb on nonlifting days, 30-ish g on lifting days including w/out drink
<20 g. fat (3-4 g/meal) + 10g from fish oil

Day 1:
Intake
27 g. carb, including 12g carbs while lifting, all veggies
40 g. fat, including trace in veggies and 10 g. from fish oil caps
135 g. protein
supps: 10 g. fish oil, multivitamin, calcium, glucosamine + chondroitin

Activity
Upper body workout
2.5 hours light-effort downhill skiing as part of an elementary school trip

Comments
Obviously, I need to increase my protein. I'm used to eating protein at every meal, but not 82 gram's worth. I'll have to break over the psychological hump of having just one portion: e.g., 82 grams is 2 cans of tuna, not my usual one can. (Eating more than 3 meals isn't going to work into my schedule.)

The hardest part of the day was eliminating the cream in my coffee, and not eating any fruit. I don't typically eat pasta, bread, potatoes, rice, corn, or other starchy foods, anyway. I'm not allergic to them nor am I a paleo nut; I just learned long ago that if I avoid bread & pasta, I can eat foods that I enjoy a lot more (e.g., a wider range of veggies, fruit, fattier protein sources) and still maintain my weight.

Will post "before" pics in another post, y'all can tell me if my body fat estimate was off enough to make a difference in my protein requirements.

//b. strong
Reply With Quote
  #2  
Unread 01-04-2011, 08:32 AM
bstrong's Avatar
bstrong bstrong is offline
Senior Member
 
Join Date: Dec 2010
Posts: 1,005
Default

OK, here are "before" pics. I guessed 17% BF or so. Unless I'm way off, that's good enough for setting the protein requirements.

All were taken Jan 3, 2011.

The one of my legs is at an odd angle, but nonetheless shows my typical fat storage on hips & thighs. I don't have any expectation that I'll ever have cut thighs, but my hope is that losing a bit more BF% will even out my upper and lower body at least a smidge.

Oh, and there's no need to mention that my poses stink. I'm aware, thankyouverymuch.

//b. strong
Attached Images
File Type: jpg bstrong_back_web.jpg (16.5 KB, 597 views)
File Type: jpg bstrong_front_web.jpg (10.0 KB, 907 views)
File Type: jpg bstrong_legs_web.jpg (12.4 KB, 623 views)
Reply With Quote
  #3  
Unread 01-04-2011, 11:48 AM
sgsims1 sgsims1 is offline
Senior Member
 
Join Date: Jun 2008
Posts: 133
Default

Great place to start, b! Best of luck!
Reply With Quote
  #4  
Unread 01-04-2011, 04:41 PM
drumchick34 drumchick34 is offline
Junior Member
 
Join Date: Jan 2011
Posts: 2
Default

Nice pictures!
Reply With Quote
  #5  
Unread 01-04-2011, 04:44 PM
Adrienne Adrienne is offline
Junior Member
 
Join Date: May 2010
Posts: 11
Default

Hi
Great to see another lady lifter. You look fab.
I was interested in your stats. I'm 47 - around 123lbs - but only 5'5'', prob generally lighter framed. Also you have fab legs - and I have little chicken legs, something I'm working on! Good luck with your efforts - obviously you have the determination and knowledge, or you wouldn't be where you are already. What are you trying to achieve by mid Feb? Already you are a rock-star compared with most!
Ade
Reply With Quote
  #6  
Unread 01-04-2011, 08:42 PM
bstrong's Avatar
bstrong bstrong is offline
Senior Member
 
Join Date: Dec 2010
Posts: 1,005
Default

Quote:
Originally Posted by sgsims1
Great place to start, b! Best of luck!
Thanks, sgsims1, good luck to you too. I'm jealous that your office gym has more than a few ancient cardio machines.

Quote:
Originally Posted by Adrienne View Post
Hi
Great to see another lady lifter. You look fab.
I was interested in your stats. I'm 47 - around 123lbs - but only 5'5'', prob generally lighter framed. Also you have fab legs - and I have little chicken legs, something I'm working on! Good luck with your efforts - obviously you have the determination and knowledge, or you wouldn't be where you are already. What are you trying to achieve by mid Feb? Already you are a rock-star compared with most!
Ade
Thanks, Ade! Good to know there's a few other "30-teen" something women on the board. I've struggled w/ the opposite of chicken legs for at least half of my adult life and it's only since I started lifting somewhat seriously that I've come to terms with them. Abs help.

I haven't set a numeric target for BF% by mid-Feb, partly because I'm just guessing where I am now and my gym's regular BF% person won't be back until late Jan. Eventually I'd like to get my BF% close to where it was a bit less than 3 years ago (pics are toward the end of the BF estimation thread). But, it took 4 months of hard dieting that time around, so it's unlikely that I'll get there by mid-Feb. I'm OK with that.

It's all just vanity at this point, anyway. Vanity, baked chicken breasts, and broccoli.

//b. strong
Reply With Quote
  #7  
Unread 01-05-2011, 04:31 AM
bstrong's Avatar
bstrong bstrong is offline
Senior Member
 
Join Date: Dec 2010
Posts: 1,005
Default

Day 2
148 lbs (-0.5)

Intake
218 g. protein (target=247g)
21 g. carb, inc. veggies
32 g. fat, inc. 10 g. fish oil

Activity
20 min brisk walk + 30 min light cardio
oh, and I commute on foot (12 min each way)

Comments
Still a bit short on protein, but better. It seemed like I was gorging on the stuff all day. Even so, I had to chug a 2-scoops shake in the evening in order to break 200. By the time I went to bed, I felt more stuffed than I have in a long, long time, as in I-just-ate-Thanksgiving-dinner-with-all-the-trimmings stuffed. I'll search the forums to see if others have felt this.

Today (Day 3) will be a bit of a challenge. I have a work meeting over lunch in a local Indian restaurant. A buffet-style Indian restaurant. (The person who chose the venue is a bit, um, large.) Maybe I'll be lucky and there will be some tandoori chicken skewers that aren't floating in ghee. If not, I'll have to think of some excuse for not eating and just eat in my office later. I don't particularly want to get into a discussion of protein-sparing modified fasts, delightful though I'm sure it would be.

//b. strong
Reply With Quote
  #8  
Unread 01-05-2011, 08:59 AM
sgsims1 sgsims1 is offline
Senior Member
 
Join Date: Jun 2008
Posts: 133
Default

Quote:
Originally Posted by bstrong View Post
Thanks, sgsims1, good luck to you too. I'm jealous that your office gym has more than a few ancient cardio machines.


Thanks b! Yes, I am fortunate to have the equipment I have, which is perfect for the type of HIT that I practice. I'm adding pics of the individual machines that I use on training days to my log as well.

Hey, us "old folks" in our 40's need to stick together!
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 09:30 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.