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RE: Any serious weight lifters here? - 4/14/2008 8:58:14 PM
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Konstantinos
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From: Greece Thessaloniki
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women's conference?
how come there are never men's conferences?
haha oh well, no i dont really mind. ideally a diet should have lots of veggies, 2-3 fruits during breakfast or after some physical activity, whole wheat carbs in the morning or again after hard physical activity, healthy fats which are fish oil, olive oil, fat from nuts, and fat from meat. the rest of it should come from protein from eggs, milk, meat, fish.
and you should normally follow this around 90% meaning 90% of your calories should come from these things, other foods obviously have their uses too but they are minimal
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i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 4/14/2008 9:02:51 PM
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csl7037
Posts: 1747
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quote:
ORIGINAL: funny_girl
Did the OP get her question answered? I'm starting my program today to get in shape by my husband's birthday, the end of June. I want to lose 20 pounds. I've put on 7+ since last fall. I found out I've got 3 herniated discs and was in terrible pain. Bed rest for a month or so, it was terrible. I'm very active. I was jogging and mountain bike riding. SO, now, I have to change my routine to accommodate my back. We have a home gym. So, if I can help, I'm here. If you can encourage me, I'm here 
Twenty pounds is ambitious but a good goal to have. I'm avoiding weighing myself, just measurements. I actually dropped like 2.5" off my waist since last week but I also went cold turkey off diet coke in the last 8 days. I've been having major bloating issues and think cutting the caffeine and tightening up my food has helped tremendously already. So I think where I am now is a more realistic measure which gives me 12 weeks to get to my goal which is about 4.5" more at the waist.
Konstantinos, I didn't like the looks of that dumbell snatch either. Especially for me, I have a weak shoulder that I tend to baby. I like everything else in those two circuits, though. That lunge with rotation looks awkward and somewhat risky, we'll see about that one (might make it two separate moves, I'm a freak about form - I've learned the hard way the consequences of being sloppy - hence, the shoulder). I do see where he pretty much hits everything in the two circuits except biceps (indirectly). I know he's favoring compound moves and doesn't emphasize bicep and quads and abs for women but I might ad biceps to the first circuit. That dumbell snatch move is aimed at shoulders, right? What do you suggest as an alternative? Between shoulder press and pushups, that might be enough for me. Or would that overhead move help my shoulder??
funny girl, we're on a similar deadline. Your dh's birthday is end of June, our party is 4th of July. ("Mr. Florida" has my dh in the kitchen right now weighing his pork chops - IMO, life's too short to be that nuts about it!) What do your workouts look like now with your back issues. Better be safe!!
Cynthia
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RE: Any serious weight lifters here? - 4/14/2008 9:11:25 PM
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csl7037
Posts: 1747
Joined: 3/24/2008
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The article I mentioned on diet says "Note: Every fourth day eat an extra 200 grams of starchy carbohydrates"
What do you think that means? 200g of carbs is an insane amount of food...like 5.5 cups of spaghetti!! I can't do that! I guess 200g of spaghetti (about 1c?) make more sense but that would be such a weird way to word it! I might have to post that question in one of her threads.
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RE: Any serious weight lifters here? - 4/14/2008 9:18:31 PM
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HisCovenant
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That is insane, but what if you ate bread at breakfast, a potato at lunch, and pasta at dinner. 200g of carbs would be like your standard American diet.
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My friends call me Zippy!
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RE: Any serious weight lifters here? - 4/14/2008 9:22:53 PM
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Konstantinos
Posts: 5921
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From: Greece Thessaloniki
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heck im not even sure how you maek a dumbbell snatch. if its the same as a barbell and you actually are able to use as much weight as possible it pretty much uses your whole body.
during a barbell snatch you first only push your legs while your hips and back rise simultaneously so that the bar doesnt move forwards or backwards, then during the second pull you push your legs down, push your hips forward, pull your back backwards. you barely use your arms. as soon as the barbell hits our waist you shrug your shoulders as high as possible, and you stand on your toes, then you squat under the bar, meanwhile your arms just turnso that the bar is above your head, but you much use as little force on your arms as possible. once you've squatted under the bar you must have your arms, forearms and shoulders as tight as possible so the bar stabilizes, and then squat it up like an overhead squat.
honestly this exercize is way too complex. in fact the whole program is way too complex. thats why im suggesting something more simple. a full body workout with heavy compound movements is better in the end.
btw shoulder problem sounds bad.. how bad depends really... pretty much almost every movement you do the barbell rests on your shoulders or they are used in some way so depending on how bad it is i guess thats one reason not to go too heavy and use other exercizes like these ones.
200g of carbs.. is about 1.5-2 plates of spaghetti. you dont need to go so high, 200g of whole wheat are the carbs that I eat during workout days and i weigh twice as mcuh as you. you should just get enough to go over maintenance to keep your metabolism high. thats the main reason its every 4 days and its carbs
< Message edited by Konstantinos -- 4/14/2008 9:29:31 PM >
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i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 4/16/2008 11:40:55 AM
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csl7037
Posts: 1747
Joined: 3/24/2008
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I finally got in a good workou! Once the Advil kicked in my foot only throbbed a little. I did manage about 30 minutes (total) on the bike because the treadmill and elliptical weren't really options. Couldn't go full steam on it but with that and my lifting, I burned 350 cal according to my HRM.
I didn't do that dumbell snatch thing. I don't get it. But I did do this workout...
25 pushups (on my knees, not up on my toe quite yet)*
Incline Press: 4 sets, 6 reps with 12#, 16#, 20#, & 25# dumbells*
Wide Grip Lat Pulldown: 4 sets, 8 reps at 45,50, 55, 60*
Dumbell flyes: 2 sets of 15 with 12# dumbells
Side Lateral Raises: 2 sets of 10 with 10# & 12# dumbells
Lying Tricep Extensions: 3 sets of 10 wth 10#, 12#, and 16# dumbells - really wish my gym had 14#s!!
Barbell Curl: with the small bar - 3 sets of 10 wih 5#, 7.5#, and 7.5# on each side
Decline Abs: 3 sets of 10 alterating with the same opposing raises for low back.
I was fun. I could barely turn my steering wheel or push the cart through Walmart so that's usually a good sign. Next week I'll definitely up the weight on a few of them.* But the flyes and biceps were definitely to failure for me.
My goal today is 1800 cal at 187g protein, 125g carbs, and 63g fat. Yesterday (not a big workout day) ended up on track with 1333 cal, 48% protein (158g), 20% carbs (79g), and 31% fat (45g). The fat thing is weird for me but I'm giving it a try. It's been a long time since I've let myself have nuts, cheese, and peanut butter without stressing over it.
I think I'm back on track. Hopefully by next week I'll be in full swing for some better cardio on this foot.
What are you guys doing today?
Cynthia
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RE: Any serious weight lifters here? - 4/16/2008 2:58:55 PM
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Christianiron.com
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Joined: 4/16/2008
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Hi all, I just joined and posted under " newbie to the group".
I am a 48 yr old male powerlifter and just recently competed for the first time in many years. I can relate to the lack of Christ centered workout sites, and actually recently started my own. There are links from my site to several other decent ones. You might want to stop by
http://Christianiron.com
Thanks,Dave
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RE: Any serious weight lifters here? - 4/16/2008 4:35:22 PM
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HisCovenant
Posts: 4291
Joined: 4/12/2005
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I just did 3 exercise last night:
Incline Dumbells; 12,10,8,8,8; 20lbs
Lateral Pull-Downs; 12,10,8,8,8; 40lbs
Shoulder Raises; 20,15,10,8,8; 2.5lbs
I was supposed to do smiles instead of the shoulder raises, but they were hurting my shoulder... I think the 45lb bar is a bit heavier than I need. So I dropped the weight, raised the reps, and changed to shoulder raises. I really am hating smiles!!
_____________________________
-HisCovenant/ Zipporah
My friends call me Zippy!
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RE: Any serious weight lifters here? - 4/17/2008 10:14:47 AM
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Christianiron.com
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Hey Zippy,
If I may ask a dumb qustion... what is a smile?
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RE: Any serious weight lifters here? - 4/17/2008 10:21:08 AM
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Christianiron.com
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Oh, I know those as "upright rows". Thanks
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RE: Any serious weight lifters here? - 4/17/2008 10:23:38 AM
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NoShow
Posts: 461
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quote:
ORIGINAL: csl7037
The article I mentioned on diet says "Note: Every fourth day eat an extra 200 grams of starchy carbohydrates"
What do you think that means? 200g of carbs is an insane amount of food...like 5.5 cups of spaghetti!! I can't do that! I guess 200g of spaghetti (about 1c?) make more sense but that would be such a weird way to word it! I might have to post that question in one of her threads.
If you look at the "sample" it shows one would normally be eating 135grams of carbs a day. So over four days, one will have consumed 135,270,405,540. On the fat burning diet, it's 50-75 grams per day, plus the 200 extra on the fourth. If one alternates between 50 and 75, one would consume 50,125,175,450. So even with the extra 200 on the fourth day, one is still consuming less carbs in total. I believe the purpose of the +200 is that 50-75 a day is obviously less than 135 per day.
Many say that the restriction of carbs, will "trigger" the body to go into starvation mode quicker. Meaning the restricted carb diet makes your body think it's being straved, so it starts "hoarding" the carbs (I believe the correct term would be glycogen) and converting it to fat in anticipation of famine. So the body becomes less willing to use the fat as fuel. The carb surge tells the body, "hey look there's an abundance of carbs, so go ahead and burn all of that extra fat."
It's more scientific than that, just trying to put it in layperson terms.
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RE: Any serious weight lifters here? - 4/17/2008 10:45:45 AM
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NoShow
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quote:
ORIGINAL: Christianiron.com
Oh, I know those as "upright rows". Thanks
Which is also one of the movements, that for most, is best to avoid.
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RE: Any serious weight lifters here? - 4/17/2008 11:48:12 AM
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csl7037
Posts: 1747
Joined: 3/24/2008
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Area your hands over hand on the bar or an underhand grip? Of course upright rows would be underhand but why would anyone call that torture? I was picturing something like a close-grip barbell curl (bicep ex). That sounds like torture - something I've never seen for sure. I'm confused!
I went to a pilates class this morning at my dh's gym. It's taught by the coordinator and I'm actually hoping to get hired by her to do some classe there. I don't want to join. It's huge and impersonal (opposite of my gym). And I don't want to work out with dh regularly. But I'd love to be able to go with him sometims. And, if I could teach there, his membership would be half price! We'll see. Someone I ran into there mentioned that a new place by my house is looking for instructors. I should've thought of that; it just opened. I've got aps from both now; I'm going to go fill those out now!
Pilates isn't my favorite thing but it was a nice switch and it's something I can do barefooted which is still very good for me! I am going to try to go to my friend's yoga class tonight and she wants me to teach the warrior poses section. She's getting me some classes and trying to talk the owner into adding more yoga. I'd love to work in some HIIT before yoga too but I'm kinda worried about yoga and PIlates in the same day! We'll see.
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RE: Any serious weight lifters here? - 4/17/2008 6:19:38 PM
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HisCovenant
Posts: 4291
Joined: 4/12/2005
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quote:
ORIGINAL: csl7037
Area your hands over hand on the bar or an underhand grip? Of course upright rows would be underhand but why would anyone call that torture? I was picturing something like a close-grip barbell curl (bicep ex). That sounds like torture - something I've never seen for sure. I'm confused!
The hands go on the top of the bar, like so. I keep my body still though, unlike the guy in the example.
_____________________________
-HisCovenant/ Zipporah
My friends call me Zippy!
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RE: Any serious weight lifters here? - 4/17/2008 8:53:35 PM
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csl7037
Posts: 1747
Joined: 3/24/2008
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quote:
ORIGINAL: funny_girl
But I don't know that I can ever do lunges again.
Bummer!! Can you do squats? Or build up to squats? Maybe with a belt or back brace like my crazy dh wears to squat with just a silly amount of weight. If he can squat with that crazy weight maybe a belt and a sane amount of weight is something you could build up to.
be careful though!
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RE: Any serious weight lifters here? - 4/17/2008 8:58:27 PM
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Konstantinos
Posts: 5921
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From: Greece Thessaloniki
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quote:
smile: Stand upright with the barbell held at waist level. Your hands should be in the center. Bring arms up to your chin and then back down to waist. Another name for them is "torture"... but maybe our barbell is too heavy for me.
power cleans are better.
quote:
Bummer!! Can you do squats? Or build up to squats? Maybe with a belt or back brace like my crazy dh wears to squat with just a silly amount of weight. If he can squat with that crazy weight maybe a belt and a sane amount of weight is something you could build up to.
squats are fine if you do them right and keep yourself tight. aslong as the amount isnt so insane that even when you are tight you lose your form its fine.
plus, they are more fun than a simpler movement.
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i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 4/19/2008 7:00:00 PM
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csl7037
Posts: 1747
Joined: 3/24/2008
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Hi guys. I worked legs today. Seemed kinda wimpy just because the workout I'm trying only had five exercises for today and one was calf raises which I can't do yet on my stupid toe. But with the four exercises and 20 min on the bike I wasn't there long but got 250 cal and was sweating like crazy. We'll see if I'm sore tomorrow. This is what I did:
Squats: I tried this. I held a 25# dumbell and did as many squats as I could do correctly for 20 seconds, rested ten seconds, squats 20 more seconds, rest ten...for four minutes (8 times). It got my heart rate up but I'm no sure how well I worked my legs - I'll let you know if I can walk tomorrow.
Leg Curl: 4x6 at 45#, 40#, 40#, 45#
Leg Press: 2x15 at 45#
Deadlifts: 1x15 with 35s on the bar
Food's doing OK but tomorrow will be tough since we've got some friends coming over (about 3 other families - dh's idea :-/).
Hope everyone's having a good weekend.
Cynthia
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RE: Any serious weight lifters here? - 4/20/2008 8:08:16 AM
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csl7037
Posts: 1747
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OK, My hams are sore! Noticed when I tried to climb out of bed his morning - must be why they call them "good mornings"!!
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RE: Any serious weight lifters here? - 4/21/2008 10:27:29 AM
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NoShow
Posts: 461
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Tabata Protocol, gotta love it.
Thought you used Squats. Using Good Mornings for Tabata would be near crippling!
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RE: Any serious weight lifters here? - 4/21/2008 11:16:00 AM
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csl7037
Posts: 1747
Joined: 3/24/2008
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Oh, no I started with the squats (Tabata) and did a few other things, ending with deadlifts. Still feeling it today. I got through that little circuit class that like today and burned 300 calories but don't feel like I did too much. Every time the circuit went to cardio, I had to hop on the bike; luckily I'm in a tiny gym were the bikes are right off the floor where the classes take place. And all the other circuits were compound movements and upper/lower where I could only do the upper body part of it most of the time - like curls with lunges and I can't do the lunges yet. But it was fun and I got in a little cardio which is the challenge these days.
My daughter has a project at school tomorrow that I have to be there for so it'll be an off day. Tuesday will be my next lifting workout. I might need to do some yoga tonight to work out my hams' frustrations though. I'm taking dh's L-Glutamine. Do you really think that helps muscle repair? I'm always skeptical.
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RE: Any serious weight lifters here? - 4/22/2008 7:40:27 PM
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Konstantinos
Posts: 5921
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From: Greece Thessaloniki
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ive no idea. the only thing that clearly has helped me recover faster is more and more and more protein. sometimes it makes it hurt more but it recovers faster. like if i eat more protein it will hurt more for 3 days but it will be over in 3 days. if i dont, it will hurt less but it will be over in 5 days. in the end, you get more workouts and faster progress with the first method
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i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 4/23/2008 10:16:18 AM
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NoShow
Posts: 461
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It's definitely proven to help with muscle repair. The immune system also requires glutamine as a fuel and will take it from muscle tissue, when needed. The real question is whether or not you need a supplement. Most protein sources are also good sources of glutamine.
I don't get enough protein from "eating", so I take 2-3 protein drinks a day. Going had in hand with that, I also take a glutamine supplement, since I tend to forget a protein drink here and there.
And because I'm old, I also take glucosamine which helps cartilage and connective tissues.
My short list for supplements is protein, multivitamin\mineral, glutamine, glucosamine and EFA (many for the omegas).
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RE: Any serious weight lifters here? - 4/23/2008 11:04:34 AM
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csl7037
Posts: 1747
Joined: 3/24/2008
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I don't know how much the extra glutamine will help but while I'm pushing myself harder right now, I'm going to give it a try. My hamstrings didn't seem to stay sore too long but I've only taken the stuff a few days so who knows.
Just got home from the gym; here's what I did:
seated military press (I've never done this before) - 4x8 w/ small bar +2.5s
chest supported row (machine) - 4x10 at40, 50, 50, 60
chest press - 3x12 w/ big bar + 5, 10, 15 (extra set because first was way too low)
incline dumbell curl - 3x8 w/ 10s, 12s, 16s - again, wishin my gym had 14s! This was new too -
looked silly but WOW!
supinated grip pulldowns - 2x12 @ 40
tricep pushdowns - 3x10 @ 20, 25, 25
Hanging Leg Raises - 2x20
That was fun. Question - what's the difference between a deadift and a stiff-legged deadlift, though? I only do them one way and I suspect it's the stiff-legged way. I'm clueless.
Food's been on track but I think I need to cut calories some. I feel like I'm eating constantly and choking it down. I think I've been averaging 1500 calories/day right at 50% protein, 20% carbs, and 30% fat. I expected lowering the carbs to kill me but I'm not even hungry much less tired (any more than normal). I've been doing less step and less cardio on my hurt foot but I'm still burning about the same number of calories other ways, I think. 1500 sounds pretty low. But at least till I can get my cardio added back in where I want it, I need to drop that some, I think.
While I'm sweaty I think I'll go do some stuff in the yard. I despise yardwork but it's not too hot out there. I wont last long, though.
Cynthia
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