December 18 & 19 - Rest, Cycling & Strength

December 18-
Morning Weight: 148.0 (uh oh)
Rest day! Taking it easy due to my knee (still). Also my boyfriend is coming home today (he's been interviewing in Seattle for the last 3 days) so my roommate and I are really going to clean the house. I don't want any evidence that we made cookies other than the cookies themselves!

===========================

December 19 -
Yesterday I weighed 148.0 (which I was sort of expecting due to the bagel and also eating cookie dough while cooking situation) and then today I weighed the exact same again!! I only have 3 more days, including today!! I'm freaking out!!

Cycling:
0:45:36 || 8.2 mi || 10.7 mph || 152 bpm || flat

Strenf

Barbell Squat:
35 lb x 5 reps
55 lb x 5 reps
85 lb x 3 reps
97 lb x 3 reps
110 lb x 10 reps
yessss I was so proud of that 110x10

Standing Barbell Shoulder Press:
15 lb x 5 reps
25 lb x 5 reps
35 lb x 5 reps
47 lb x 5 reps
50 lb x 3 reps
55 lb x 4 reps

Then conditioning, which was a fast circuit - Squats, lunges, wall ball, squats, lunges, wall ball, squats

Body Weight Squat:
20 reps
20 reps
20 reps

Barbell Lunges:
15 lb x 15 reps
15 lb x 15 reps
logging it as 2 sets of 15 since it was really 2 sets of 15 per leg (30 total)

Wall Ball:
20 throws || 15 lb
20 throws || 15 lb

I think tomorrow I'll ride my bike ~5 miles down to a coffee shop and get a tea or something and then ride back up and it will be my workout for the day.

Here's hoping for water weight loss!

December 17 - Oly Lifting

December 17 - Oly Lifting


Morning weight: 145.6

My dad refuses to acknowledge my victory until I have weighed myself in front of him. So I guess I'm going to be on this diet for a couple more days (5) until then.

Boot Camp:
0:20:00
this was actually like 40 minutes of form work, but it wasn't super heavy or hard or fast so I'm logging it as half. Moral of the story: I suck at overhead squats and also snatches. I didn't do too many OH Squats and not with a lot of weight because my knee was still being all weird. So it was really power snatches. A lovely young gentleman who was helping me out yelled out across the gym "THAT'S A FINE LOOKING SNATCH RIGHT THERE!!" and then went red and everyone (the 4 other people in the gym, including his girlfriend) cracked up and I almost dropped my barbell.



Then a conditioning workout which was kb snatches (5 per arm)/bw squats/sit ups. After that I did some more sit ups to get a Fitocracy quest and some pull-ups because I really want to be able to do an unassisted one

One-Arm Kettlebell Snatch:
15 lb x 5 reps (left)
15 lb x 5 reps (right)
15 lb x 5 reps
15 lb x 5 reps
15 lb x 5 reps
15 lb x 5 reps
working in rounds with sit-ups and bw squats

Body Weight Squat:
10 reps
10 reps
10 reps

Sit-Up:
10 reps
10 reps
10 reps
20 reps
finished rounds and then did 20 reps to get abs quest but didn't get it because it was 20 crunches not 20 sit-ups D:

Pull-Up:
13 reps || assisted || 80 lb
6 reps || assisted || 80 lb
approximately 80 lbs assistance, I dunno, it was the green band. Website that makes the bands says 50-120 lbs resistance I DON'T KNOW WHAT THAT MEANS IN TERMS OF ME/FITOCRACY

I suck at snatches, womp womp. Today is carb up day and I just had a bagel with low-fat cream cheese and smoked salmon. So good

...also I keep eating gumi bears. I bought them for my boyfriend for Christmas but he's out of town SO THAT TECHNICALLY MAKES THEM MINE RIGHT????????
...also I made a lot of cookies

December 16 - Victory!

 Rode to the post office to mail Secret Santa present. Forgot to turn off HR monitor & reset inside the store, so whatever it's all one big thing. Hopped on the scale out of curiosity...




Cycling:
0:41:58 || 5.3 mi || 7.6 mph || 126 bpm || light hills

December 14 & 15 - Bike and Strength

December 14 -

Morning weight: 147.3, I think
Today I inadvertently fasted for like 20 hours because I forgot my lunch and then was almost late to work. By the time I actually ended up eating I thought I was going to throw up. Had to eat slooooowwwwly. I think I am getting really tired of chicken because now just the smell of it makes . I will make myself some laarb or something, that was really super good.

Anyway

Cycling:
0:28:14 || 4.8 mi || 9.8 mph || 150 bpm || flat
0:32:18 || 4.8 mi || 9 mph || 113 bpm || light hills

e: also I got the 100km cycling achievement on fitocracy today yaaay.

============================
December 15 -

Morning weight: 146.4 ugh come on body let's fucking go here

Today was Strenf, the best two days of the week!

Barbell Deadlift:
45 lb x 5 reps
95 lb x 5 reps
111 lb x 5 reps
130 lb x 5 reps
145 lb x 5 reps

Barbell Bench Press:
45 lb x 5 reps
52 lb x 5 reps 
60 lb x 5 reps
68 lb x 5 reps

Boot Camp:
0:05:00
tire fliiiippp with a partner

Burpee:
25 reps
every burpee that I do brings me closer and closer to death

Cycling:
0:08:25 || 1.4 mi || 10.1 mph || 141 bpm || flat
0:11:30 || 1.6 mi || 8.3 mph || 143 bpm || flat
rode bike to & from gym, took a different route home

came home and ate fish and delicious chocolate casein + greek yogurt. This is god's own food you guys.

So today is my first official day of unemployment. My goal for the remainder of my time as a worthless slob is to use my car as little as possible and work out as much as possible.

December 13 - Do Whatever

Morning weight: 146.7

Today at the gym : do whatever because we're having a pre-Christmas fancy dinner and I needed to work out in order to eat it.

Walking (treadmill):
0:36:30 || 2 mi || 3.5 mph || 126 bpm || 3.5 %

Pull-Up:
10 reps || assisted || 70 lb
3 reps || assisted || 60 lb
5 reps || assisted || 60 lb

Dips - Triceps Version:
6 reps || assisted || 70 lb
5 reps || assisted || 70 lb
5 reps || assisted || 70 lb

Dumbbell Bench Press:
20 lb x 6 reps
20 lb x 6 reps
20 lb x 6 reps

Hammer Dumbbell Curl:
20 lb x 5 reps
then I decided I wanted to do barbell curls instead

Barbell Curl:
30 lb x 10 reps
30 lb x 6 reps
30 lb x 8 reps

Sit-Up:
10 reps
10 reps
10 reps
10 reps
10 reps

Kneeling Push-Up:
10 reps
10 reps
10 reps

Dinner was: steak, zucchini fries (baked with almond flour and garlic salt), half of a twice-baked potato, pickled sweet garlic, and half of a roll. And then later I will have protein fluff!

I really hope it stops raining so I can go back to bike riding! Wunderground says it will.

December 11 & 12 - Rest & Strength

December 11 -

Morning weight: 148.3. I ate too much yesterday: 1047 cal, 134p/22f/25c. I planned out today a little better so that I'm back in the 800 cal range.

The plan was to bike to work but then I had poor time management skills and wasn't able.

So I was thinking yesterday about setting some more finite goals for myself for the new year. Once I get this weight lost and win this challenge from my dad I am going to go back to eating reasonably, running, and working more on my strength. I really want to work on my upper body strength and get better at deadlifts. Since I will not have a "real" job (just my student job at the library a few hours per week which nets me approximately $20/month) I am going to use all of my time to try and adhere to this schedule:

Mon: Run, Walk, Strength.
Tues: Run or Bike, Crossfit WOD
Wed: Run, Strength
Thurs: REST
Fri: Run or Bike, Crossfit WOD
Sat: Lifting or Yoga, Run
Sun: Bike to Work

I'd like to keep biking everywhere in general but other than to & from the gym and my one day of work per week I really have nowhere to go . I was thinking I could do more yoga but sadly yoga costs money and I probably can't go more than once per week. I was also thinking I could just ride down to a local coffee shop and get the cheapest thing there and read a bit and then ride back.

I dunno, all of this is kind of moot until I lose this weight and then I can plan my free time accordingly.

Oh!! I totally forgot that I'm taking real classes next semester so I can just ride to/from class.

==============================
December 12 -
Morning weight: 146.6

Didn't ride bike to work today (even though I really wanted to) because it was raining and I am not yet that hard. I don't think I'm going to be able to ride tomorrow either. Womp womp.

Strength was today!
Barbell Squat:
45 lb x 5 reps
65 lb x 5 reps
80 lb x 5 reps
90 lb x 5 reps
105 lb x 6 reps

Standing Barbell Shoulder Press:
15 lb x 5 reps
35 lb x 5 reps
45 lb x 5 reps
50 lb x 4 reps
58 lb x 2 reps (assisted, I was too much of a weak babby to do it by myself. Also at that point in the day I'd only had about 300 calories all day)
55 lb x 1 reps


And then a 3 rounds for time of the following:
Barbell Squat:
35 lb x 10 reps
35 lb x 10 reps
35 lb x 10 reps

Bent Over Barbell Row:
35 lb x 10 reps
35 lb x 10 reps
35 lb x 10 reps

Push Press:
35 lb x 10 reps
35 lb x 10 reps
35 lb x 10 reps

I finished in about 4:30

Today was Christmas between my fiancee and roommate and I. My roomie got me some really cool dresses and my bf got me an awesome Dr. Who shirt. My roommate and I also went to Sephora ($15 gift card to spend drew me in) and then went to H&M because we have poor impulse control and they were having a giant sale so I spent a little money and got a long-sleeved dress (I don't have any of these) and a long shirt for $7. Anyways it was worth it to figure out that I am finally a small at H&M so

Also triple because I weighed myself right before lifting and was 146.3. I usually don't weigh myself so often but for some reason I felt the need. Was definitely a confidence boost.

December 9 & 10 - Lots of Biking!

Morning weight: 147.5 Officially halfway to my goal, but only a week and a half left! I'm hoping that when  my period  stops I'll lose some more water weight and hopefully reach my goal a little early

Bike to work
0:28:05 || 5.5 mi || 11.8 mph || 149 bpm || flat
Bike from work
0:33:52 || 5.6 mi || 9.8 mph || 165 bpm || light hills

The Crossfit Party was great too! Here are some pics:

 

And here's one of me being a dork at the Crossfit party. My roommate is in the background but she hates having pics of herself on the internet so I cropped her out.

==========================
December 10 -
Morning weight (post-party): 147.9

Rode bike to my other job today!

Cycling:
To work: 0:24:23 || 4.7 mi || 11.4 mph || 146 bpm || flat
From work: 0:31:46 || 4.5 mi || 9.3 mph || 157 bpm || light hills
Ride to and from work at the library. Two different routes there and back. The second session is mostly guesswork because I forgot to turn my GPS on until after I had already gone a mile and a half. I added a mile and a half and 10 minutes.

Food is going to be great today, despite the fact that I forgot to pack a lunch. Thank you, cafeteria, for having fat-free cottage cheese and celery and diced chicken in little cups for me to enjoy. Also my boyfriend is made me amazing larb (Thai beef dish) for dinner tonight! It was amazing and it will also be lunch tomorrow!

December 7 & 8 - Strength & Rest

December 7 -  Morning weight: 147.9!! So close yet so far.

Strength: 

Barbell Deadlift:
45 lb x 5 reps (+27 pts)
65 lb x 5 reps (+39 pts)
85 lb x 5 reps (+51 pts)
100 lb x 5 reps (+60 pts)
Deload week

Barbell Bench Press:
35 lb x 5 reps (+21 pts)
45 lb x 5 reps (+27 pts)
50 lb x 5 reps (+30 pts)
Felt really dizzy & lightheaded at the end of class so coach told me to go eat something and skip the conditioning at the end

Then I ate a bunch of Ethiopian food and a peanut butter cookie. It was very good. 


Really excited for our Crossfit Christmas party on Friday! It's all-paleo so I should be able to eat pretty reasonably during my carb up.

======================================
 December 8 - Morning Weight: 148.8, pretty good for just after a massive cheat meal


Today was a rest day!

December 6 - Bike

Weight this morning: 148.9!
I guess if you actually do the program right it works! Who'd have thunk?

Rode bike to work (it was cold )

Cycling (to & from work):

1:03:29 || 11 mi || 10.4 mph || 159 bpm || flat (+579 pts)


And here you can see that basically the entire ride TO work is downhill while the entire ride FROM work is basically uphill


This ride is really fun and I like it a lot. Every time I get to the point where I think "I'm getting really tired, I don't know how much longer I'm going to be able to do this" I am only about a mile from the end and that's no big deal at all.

December 4 & 5 - Bike Fail & Strength

December 4 - 
Weight today: 149.9 post carbs, so awesome! I was gearing up to be like 152 or something like that and then bam no everything is fine here.

I was originally planning on riding my bike to work, but I had a couple of projects to work on which required that I bring my laptop and my ipad and basically everything I own. I packed it all up and got down the block before I realized that my backpack was prohibitively heavy. I came back and drove to work, vowing to ride in on another day where I have to bring less stuff.

===========================================
December 5 -


Weight today: 150.1

Strength:

Barbell Squat:
45 lb x 5 reps (+27 pts)
52 lb x 5 reps (+31 pts)
65 lb x 5 reps (+39 pts)
78 lb x 5 reps (+47 pts)
Deload week , womp womp. I was looking forward to lifting heavier.

Standing Barbell Shoulder Press:
25 lb x 5 reps (+17 pts)
31 lb x 5 reps (+21 pts)
37 lb x 5 reps (+25 pts)

Farmer's Walk:
100 m || 30 lb (+37 pts)
100 m || 30 lb (+37 pts)

Wall Ball:
25 throws || 12 lb (+68 pts)
15 throws || 12 lb (+39 pts)
These are just estimates, I dunno. It was like 2 min each.

Food ended up looking like this: 733 cal, 129p/17f/9c. These macros are lovely to me and I hope that they grant me the weight loss I desire 

December 3rd - Oly Lifting

This morning I went to Oly Lifting class and worked on my clean & jerk and hang cleans. It was really exhausting! Also I learned that screaming during the lift actually does help. My numbers aren't impressive at all, but I think I did clean & jerk at 55 and hang cleans at 50 (only one set, the rest were 45). It was good for me though because I was no longer using the babby bar! I did this fasted and by the end was exhausted and HUNGRY.

From memory (and fitocracy) it was something like this:

We did approximately 4 rounds of clean x 2 then clean & jerk x1. Then we did 4 rounds hang clean x 2, hang clean & jerk x 1. There is no hang clean & jerk on fitocracy so I just logged them all as hang cleans

• Clean and Jerk:
  • 35 lb x 1 reps
  • 55 lb x 1 reps
  • 55 lb x 1 reps
  • 55 lb x 1 reps
• Clean:
  • 35 lb x 2 reps
  • 55 lb x 2 reps
  • 55 lb x 2 reps
  • 55 lb x 2 reps
• Bottoms-Up Clean From The Hang Position:
  • 35 lb x 3 reps (+7 pts)
  • 40 lb x 3 reps (+8 pts)
  • 40 lb x 3 reps (+8 pts)
  • 45 lb x 3 reps (+9 pts)

I came home and had a delicious protein shake (coffee + 6 oz skim milk + 2 scoops ON Cake Batter). Then I went and pancaked it up for my carb refeed. OH PANCAKES I HAVE MISSED YOU. About an hour later I had a soft pretzel because our local bakery makes AMAZING pretzels. Now I am done and will have some tilapia and broccoli for dinner.

Hello my name is carb bloat.

December 2nd - Bike and Diet Retooling

On Thursday (December 1st) I did a rest day.

========

Friday, December 2nd

A nice ride, short & easy. Would have gone longer but realized that I'd forgotten my lights and had to get home before dark.

• Cycling:
  • 0:28:08 || 4.5 mi || 9.5 mph || 144 bpm || flat

Read around on some forums and such and realized that I wasn't really doing my diet right. I was trying to do the program from the book "The Rapid Fat Loss Handbook", but realized after some more reading I wasn't really doing it right. Specifically I was allowing for too many carbs and doing too much exercise. Seems counter-intuitive but it's worked for a lot of people and that's what the book says to do, so I'm going to try it.

So I retooled my diet and exercise plan to look more like this:
M: Strength [Cheat meal?]
T: Bike To Work
W: Strength [Cheat meal?]
Th: REST
F: Bike to Work
S: Oly Lifting (or other lifting) [Reefeed]
Su: Bike To Work

Food-wise I'll aim for 800-1000 cal/day, 120g protein, >30g Fat, >30g Carbs, with more carbs on refeed days. Cheat meals will be EITHER Monday or Wednesday depending on how I feel/what looks good.

No more running for a while, which makes me sad because I know it's just going to keep erasing my progress. But right now my goal is on dropping the weight and I can always pick up running again afterwards. Also it is cold out.

November 30 - Strength

Morning Weight: 149.1! This is officially the lowest recorded weight of my adult life. Feeling good.


Today was STRENGTH


* Barbell Deadlift:
o 75 lb x 5 reps
o 95 lb x 5 reps
o 125 lb x 5 reps
o 142 lb x 3 reps
o 160 lb x 2 reps
So happy to get above 150. I am really hoping that this is the end of my mental deadlift block. Feeling strong, feeling good, watched a girl do 4 reps of 270 because she is amazing and I want to be her

* Barbell Bench Press:
o 45 lb x 5 reps 
o 65 lb x 5 reps
o 73 lb x 3 reps
o 80 lb x 1 reps
failed the first time I tried 80 but I think that was because I hadn't rested very long.

* Boot Camp:
o 0:10:00
alternating fast row, something with a medball, and burpees (which are actually the most horrible form of exercise)


Had a little bit of a cheat meal after my workout, a bunless burger with mushrooms and a few zucchini fries. I don't think it will kill me and it wasn't a huge cheat. Stayin' sane.


Tomorrow is a rest day YAY

November 29 - Bike to Work

I rode my bike to and from work!! It was not awful but it definitely wasn't easy.


Forgot to reset in between to & from so here's today's two rides in one. The ride to work was almost entirely downhill and the ride home was almost totally uphill. My original plan was to do the Crossfit WOD (which today was "Fran", a killer of three sets of 21-15-9 reps of thrusters and pull-ups), but I ended up just coming home, drinking a protein shake, and taking a mini-nap.


========================================================

This is what I am hoping my schedule will look like from here on out:

Mon: Run, Walk, Strength. Free Meal, probably slice of pizza during walk. I know it's probably more recommended to eat after Strength but we basically walk by my favorite pizza place and a slice is $1.50 so it's just more convenient.
Tues: Bike to Work, Crossfit WOD*
Wed: Run*, Strength
Thurs: REST
Fri: Bike to Work, Crossfit WOD*. Refeed, high carb foods (5 hrs, PWO)
Sat: Lifting*, Run
Sun: Bike to Work

* = I will try to do this for the first 2 weeks while easing into a higher activity level and a lower carb/calorie level. If it doesn't happen then it doesn't happen and I guess that's okay but I will aim to do what is set out here. For example, today I certainly couldn't handle Crossfit and my legs are far too sore to run AND deadlift tomorrow and I would rather deadlift.

I'm only going to do this PSMF thingy until I can drop the weight, then I will go back to eating more sanely. I don't really care about keeping the weight off after loss achieved (because I know most of it will be water weight) but it's a bet and has a time limit etc etc.

Today's weight was 151.4. Only slightly higher than pre-Thanksgiving but seriously not bad for going totally off diet for almost two whole weeks.