The View from the Classroom

I really enjoy reading diet and training info from other competitors with far more experience than me so that I can learn from those that have gone before me. So, I thought I would share my current diet and training thinking that maybe it could help someone else down the road. And…as always, if anyone has input, please share!!

Diet is basically 4 days at 1620 calories with 216g protein, 50g carbs and 44g fat with a "refeed" on day 5 where carbs are increased to 100g, protein decreased to 150g and fat increased to 60g. Calories are staying the same on all days. I will do this through next Wednesday (Woohoo, I get to refeed (no cheats though) on the 4th!!). I will be checking in with my trainer at that time and am sure she’ll have some changes to make for the last week.

Weight training has not changed significantly through any of my contest prep…4 days a week…hit every body part once per week and legs twice. I have had to take it easy on the legs due to the herniated disk, but just minor tweaks.

I have added daily walking lunges…4 sets, usually with 10-25 lb plates depending on how I feel, as many as I can do which is usually about 30 steps per set.

Cardio is fasted, 4 days on, alternating 45 minute and 60 minute sessions and rest on day 5. I also squeeze in an extra evening session on one of the 4 days. I’ve been alternating the stairmaster and elliptical as those are easiest on the disk, but really miss running, so may try that once in the next few days to see how it goes. And…practicing the posing everyday.

That’s it…I must say that with it, I’m feeling pretty good…not too tired…not too hungry…numbers are staying about the same which makes it hard to not get frustrated, but I see changes when I look in the mirror which seems to be a more accurate picture of how I’m doing these days.

Impossible…that’s what I would have thought if you told me when I started my transformation journey that I would go from wearing XL’s (and hoping they weren’t too tight) to wearing XS’s.  From shopping at specialty stores for big women because regular stores never had my size to shopping at any store I want.

You see, before recently, I had NEVER in my adult life worn ANYTHING smaller than a size 10 on my bottom half.  For you guys out there, size 10 = large (or the big side of medium) in most women’s clothing.  So, when I started my transformation, my goal was to get to a size 10 and stay there.  To not have to try on a size 10, but rather know without a doubt that it would fit.  I mean, I thought a size 10 was "me", that’s where I was "comfortable".

I wouldn’t say it was easy, but I got there with consistent, focused, daily effort.  Once there, I decided I wasn’t happy with that.  I could do more.  So I pushed myself, kept eating clean, kept working out and over time wound up where I am today - size 4 usually, but sometimes I have to try 2’s.  I sometimes get frustrated because stores don’t have my size, but that makes me want to smile these days.

My point is this, if I had focused on getting to a XS from the beginning, I would have thought "impossible" and probably would have given up long before now.  Instead, I focused on smaller chunks…goals that in my mind were doable, not impossible.  

Today I found myself having to do that once again.  I was slated for an hour cardio session this morning.  When I woke up, my legs were worn out, just plain tired.  I had done two 45 minute cardio sessions yesterday.  I was starting to think "an hour…impossible."  With that thinking, it would have been easy to not go at all.  But I went.  Once there, I didn’t even want to start.  But I did.  I punched in 60 minutes on the stairmaster and started.  I broke it down into 10 minute chunks, telling myself that I just needed to get through 10 minutes of 2 minute intervals of increasing intensity.  Next thing I knew…60 minutes, done.  And, it wasn’t soooo bad after all.  Easy?  No, just not impossible as I was starting to think.

So…next time you’re starting to think it’s impossible, break it down into smaller chunks, things you know you can do.  Before you know it, you’ll reach that "impossible" goal and beyond.

Last night, the chairman of the show I’m doing called to confirm receipt of my entry form, make sure we were on the same page, answer my questions, etc…I didn’t expect that at all and thus, was impressed that he took the time

Learned that there are 8 girls in my class…sounds like a good number!

So…here’s something I misunderstood…I intentionally marked two classes on my entry form…"Novice Figure" and "Masters Figure"…both were on the Novice form and so I assumed both were Novice classes.  Nope.  The "Masters" is just that…not "Novice" at all, just us old folks AND the show for that class is Saturday night.  The Novice show is Friday night.  To save time the prejudging for the Masters class is being done Friday night.  For me, that means Friday AND Saturday night shows.  OMG!!!

All kinds of things are going through my mind…I was planning on being done Friday night…maybe go to the beach Saturday with the family…have a cheat meal or two…things like that.

So, what does that mean for my diet?  How do I make sure I’m good for the Friday night show and even better for the Saturday night show?

What about the tan?  Will I need to apply MORE on Saturday?

And then there are the questions I already had…do I apply the tan to my face or just use make-up?  False eye-lashes, yes or no?  How many coats of JanTana will I need anyway?  How many days in advance will I need to start applying the JanTana?  Ugh!

Deep breath….

I know I have time to figure these things out and to cozy up to the idea of getting on stage two nights in a row so I’m not gonna stress.   But…input from those of you with experience would be helpful.  Please share!

Bahamaman wrote a good blog recently about trying to motivate those couch potatoes who don’t get the whole lifestyle we weight-lifting, clean-eating types like to live.  Basically, he said it’s a waste of time, they just don’t have the desire or motivation or whatever to do it.  I agree.

Motivation comes from within.  When I started my weight loss journey, I’m the one who saw the light and made the decision to do it.  I had my own reasons.  Basically, I was sitting in a room of overweight teachers and came to the realization that I was one of them…never thought about it that way and not sure what made me think of it at that particular time.

Prior to that split second decision, however, no one on the planet could have motivated me to do it, NO ONE.  I had to be in the right frame of mind first. 

Since then, however, MANY people have educated me by sharing information, motivated me by giving encouraging words and inspired me by sharing their own experiences.  

I’m all for getting people to convert to our way of thinking…but, I’ve realized that they must first make that decision.  Once they take that step, we can use our experiences to help guide others, to pick them up when they fall, to inspire them to do better. 

And…that’s what this site is all about…sharing our stories so that we can help others in their journeys.  So…keep sharing…you never know when something you share will motivate or inspire someone to make a life-changing decision.

Had to write cause FINALLY the numbers are showing all my hard work…the 2 lbs that showed up last Sunday, GONE …back at 130…and body fat is down to 9.15%…ankles seem to be back to normal so I’m chalking that up to hormonal issues as I couldn’t figure out anything else that would cause it.  Life is good.

Didn’t do the tan last night, but definitely am doing it this afternoon…keep fingers crossed…that just scares me…don’t want to be walking around all orange or anything…guess that’s why I’m doing it now…just to see while I have time to fix anything that doesn’t go right.

Best part of today…NO CARDIO…woooohooooo!!!!!!!!!!  Only lunges and abs (at home)…sounds like a day off to me!!

Life is definitely good

Exactly 3 weeks from my first contest…

Some concerns (I’m not in panic mode, so don’t tell me to "chillax", Michael )…the 2 lbs that showed up on Sunday hasn’t gone away and my ankles have been totally swollen since Monday night, except that today they do seem almost normal…any thoughts on what might be causing that? 

Diet hasn’t really changed except a few calories less than last week…cardio has increased a bit…alternating 45 minute and 60 minute sessions and taking every 5th day off.  With increased cardio and the swollen ankles, I thought maybe increased water intake would help so been drinking at least 5 quarts.

Weight training is pretty much the same…still taking it easy on the legs due to herniated disc.  Working bi’s and tri’s tonight…one of my favorite workouts!!!   Oh yeah, I’m gonna put my tan on tonight to see how that goes )…wish me luck!!!

Gonna TRY to get some video of tonight’s workout so I can add that to my site…stay tuned!!

You know, us teachers, we do actually have to work some in the summer.  As a matter of fact, I have staff developement this whole week, all day, everyday.  I know…poor me…

That means I have to pack 4 meals with me everyday…meals that can be eaten cold cause as far as I can tell, there is no microwave.  So, I was in a creative kind of mood last night, got out an old issue of "Oxygen", tweaked a recipe a little and wound up with some tasty little things called "Egg White Bites".  Thought I would share.

Spray a muffin tin with cooking spray.

Put one egg white in each muffin cup.

Add a little chopped tomato and fresh chopped basil (I have this in my herb garden, but if you don’t, the dry basil will work.)

Bake at 350 until done.  I think about 8-10 minutes.  Quicker than boiling eggs!!!!!!

They were wonderful and much better than plain ole egg whites.  You could even modify the recipe to include your favorite veggies and seasonings.

Enjoy

PS:  Thanks to everyone that read and commented on my last couple of blogs.  The encouraging words and words of experience and wisdom are truly appreciated!!!!!

If you happened to catch my last blog from this morning, you know I was feeling a little down…things were getting to me…the scale was up 2 lbs after busting my butt on the cardio and limiting my carbs to 2 meals a day…didn’t want to go to the gym cause the legs were way sore…I was just plain tired and cranky  AND it was pouring down rain…perfect day to stay in bed!! 

HOWEVER…I DID go to they gym and I DID do my 1 hour of cardio and it wasn’t a wimpy, half-assed hour either, I pushed myself hard.  2/3 of the way through I felt like I was going to break down and cry…I swear something MUST be up with my hormones.  But, after I finished, got home and ate, took an oh so hot, relaxing shower and some new pics I was feeling WAY better.

Moral…do what you must do whether you want to or not.  Chances are you’ll be glad you did.  At least you won’t beat yourself up for NOT doing it!

Aren’t you supposed to LOSE weight and body fat when you up the cardio and cut the carbs for contest prep??????  Yes???  Why then is my weight up 2 pounds?  I’ve been religiously doing my cardio and eating EXACTLY what I’m supposed to.  Drinking my gallon of water.  Staying out of the natty pb, LOL!!!

On top of that, my legs are killing me…walking lunges, I presume.

Makes it hard to drag my a$$ to the gym today for the hour cardio session I have scheduled, but I will cause I know in my mind that a weight gain of 2 lbs overnight is not really possible.  I also know that if I stick to the plan, the numbers, in the end, will reflect the hard work.

Off to the gym…wish me luck…it’s gonna be brutal…

I once would have described myself as a dessert-loving chocoholic unable to forego the sweets no matter how ready-to-pop my belly felt after a meal.  Thunder from Down Under, oh yeah…Cheesecake, uh huh…Key Lime Pie, I’m there…Creme Brulee, gotta have it…you name it, if it’s sweet, I would eat it and savor every moment.

BUT…through concentrated, focused choices, I have learned to eat right…(1) so I don’t have that stuffed full, ready-to-explode feeling, (2) so that my metabolism functions efficiently and (3) so that I can lead a healthy, fit, lifestyle in which I enjoy the body I’m in. 

Now, it took some time for the sweet cravings to go.  Occasionally, however, I find myself wanting dessert and I know that after 4 more short weeks I can indulge here and there and I’ll be ok.

One thing that I’ve learned to love in place of dessert is natural peanut butter.  I always liked peanut butter so when I learned that I could have natural peanut butter as part of my healthy diet, I was thrilled.  And I have soooooo enjoyed it…in my oatmeal, in my protein shakes, on Ezekial cinnamon-raisin bread, on celery, with my grilled chicken and spinach, with my tilapia, with my tuna, it’s good with ANYTHING.  Heck…it’s good straight out of the jar.

In fact, I can’t pass by the fridge these days without wanting to open it up, get the pb and start going to town on it.  I’m craving it!!!  I have at least 1/2 a jar in the fridge, but bought more today "just in case".  I wouldn’t want to run out!!  I’ve turned into a natty pb junkie!!!!!!!!

Not good when in contest prep mode.  So…I have to constantly tell myself…I have a contest…I MUST make the choice that will get me the results I want, not the one that gives me instant gratification…I must do this NOT daily, NOT hourly, but EVERY minute of the day and it is HARD.

So far today, I’ve only had one tablespoon of the stuff.  I get to have one more tonight in my oatmeal, but that’s it.  That’s what must be if I am to reach my goal.  And again, IT IS HARD!!!!!