Congrats to what we call, your "n00b gains". Now after the initial weight loss, it's going to be difficult to continue your weight loss journey if you don't change a few things and adjust your diet. This is where I think some structured programming from your personal trainer or somewhere online ( like the free training plan on bodybuilding.com) could benefit you.

If you have not seen any visible changes since your initial transformation from last year, the worst you can do is depend on running steady state to lose weight. Steady state has its place, but in your case you could benefit by incorporating some HIIT and weight training. I know you've talked about you physical shortcomings before on chit chat. But like I said before, you can always modify movements that you are comfortable with.

10/16/2013 12:03:12 AM

Congrats, thats great progress.

10/16/2013 9:38:05 AM

I know I've said this before but I love following your fitness story bottombaby! I've been stalking your progress for a long time, on tdub, fb, and myfitnesspal (when you used it ), and your awesome, life changing gains have become an inspiration to me.

I'm really looking forward to hearing about your progress after your toe heals. Couch to 5K is an awesome program, it's one of the best things I've ever done. Beginning a healthy lifestyle started for me when I developed a healthy hobby to supplement my failing fitness routine at the gym. Now I see hitting the gym and weights as helping me make gains in running--even adding in pylometrics and HIIT to my cross training has been awesome at helping me. Cycling and spinning too.

Keep implementing those lifestyle changes and working hard. Never give up bottombaby!

10/16/2013 9:54:34 AM

bottombaby's Facebook post and this one inspired me to take a longer, brisker walk this morning. Little buddy and I walked two miles this morning and will walk again this afternoon.

10/16/2013 1:16:04 PM

I added a mile today to my total walking time and wrote out what I eat every day for breakfast and lunch and some options for snack and wrote down all the calories, carbs, fats, fiber, and protein. It definitely helped me see what goes in to my body and made me make better choices at snack at dinner times. I'm not doing too bad but one extra high carb snack or too much starch at dinner could push me too far. I will have to add another question for my OB appointment. How many daily carbs should I be aiming for as a pregnant woman at high risk for gestational diabetes? It actually looks like I'm coming in low on calories so I've got to add something somewhere, but for the most part I feel satisfied all day.

10/16/2013 9:25:55 PM

The hardest part of weight loss for me was not eating enough -- of the right things. My diet was low in fat and protein and often calories, but then I would binge binge binge. I had to learn to eat things I wouldn't have eaten like eggs, cheese, milk, nuts, beef... and eat way more often. Then I felt more satisfied and lost weight. I use to eat maybe 800 calories a day and would gorge on 1000 + calories of junk food and alcohol a few times a week. It was a recipe for failure.

10/16/2013 9:41:43 PM

What is a good program to use that will track my distance travelled? I stop at parks and fountains and stuff for the baby and I dont want my phone to run the whole time. I just want to input it manually.

10/17/2013 9:42:28 AM

There is probably something better now but when I used to run I used mapmyrun. It basically gives you a google maps view and you can draw your path (don't have to stick to roads)

10/17/2013 9:47:43 AM

I will check it out. Thanks!

10/17/2013 10:31:12 AM

My current workout schedule:

M Morning: dumbbell workouts (biceps, triceps) + dips + pushups. Evening: Run (20 minutes)
T Morning: 15 minutes on the recumbent Evening: Flat and inclined bench. Pullups, Chinups, rows. Hanging leg raises.
W Morning: dumbell workouts (biceps, triceps) + recumbent in between sets Evening: Soccer
H Evening: Flat and inclined bench. Pullups, Chinups, rows. Hanging leg raises.
F Morning: 15 minutes on the recumbent
S Morning: 20 minute walk with the dog. Day: 30 minutes of plyometrics + dumbbell squats and lunges
Su Morning: 20 minute walk with the dog. Day: Flat and inclined bench. Pullups, Chinups, rows. Hanging leg raises.

I also try and walk over lunch at work at least a few days a week.

Overall, pretty similar to what I've been doing the past few years since we ditched paying for a gym.

10/17/2013 10:39:53 AM

They make a map my walk app. I'm sure it is just semantics but I downloaded it. Had to go to the website to mark my route but it wouldn't save it on my phone. Will have to do it on the desk top at home. But, I'm walking 2.3 miles just in the morning!

10/17/2013 10:57:10 AM

^^ No real squats, dead lifts, power cleans, etc. I guess you are limited since you don't have a gym and lots of weights, but man I would get tired of doing that routine each week. To each his own. Your upper body should be ripped though




[Edited on October 17, 2013 at 11:06 AM. Reason : g]

10/17/2013 11:05:26 AM

haha yeah I do mix it up slightly with dumbbell work vs bar work and the # of sets/# reps/weight. I do have an olympic bench and a power tower for the pull ups, dips, leg raises, etc. so the equipment I have for what I am doing is decent.

And yeah, I can't do real squats, dead lifts, or power cleans at home. But, I hadn't really done those on a regular basis (other than squats) since I stopped wrestling almost 10 years ago. It just got to a point where I realized the only thing I was paying for at the gym that I couldn't do at home was that leg work (and really I was just doing squats).

I have absolutely nothing against any of those as I did them for years and they are great. I just decided I didn't need to be that in shape so we cut the gym out and I'm happy with where I am a few years after making that decision. I haven't noticed any difference other than slowly dropping a little muscle weight in my legs.

10/17/2013 11:41:09 AM

I love the mapmywalk app/website. I just sent a bunch of routes to all the different parks in the neighborhood to my phone. so nice!

10/17/2013 7:37:26 PM

Woop woop.

Measurement day. I've sat out for 3 weeks with a broken toe and strep throat, so I didn't expect a lot. I lost 3 pounds, .5 % BF, .5 inches in the waist, .3 inches in the thigh, .25 inches in the calf, and everything else stayed the same. I'm happy not to have lost any ground.

Went back to my fitness bootcamp Wednesday in my surgical shoe doing modified sets. Put on regular shoes today even though my trainer frowned on it. I did an hour of cardio and an hour of weight training this morning, at lunch I went to the health sciences campus to help a friend get clinical hours and let her take blood pressures while I walked a mile, and tonight is an hour of HIIT with my bootcamp girls.

I have so many endorphins pumping from getting back into my routine that I feel like I could conquer the world. Exercise is the best antidepressant I have ever been on.

10/18/2013 2:16:59 PM

19 Best Push Up Exercises
http://www.youtube.com/watch?v=q0mNQsPMuHQ

Some of those pushups are insane!

Thigh slap pushups
One hand, one leg pushups
Muay Thai pushups
Aztec pushups
Superman pushups
Triple clap pushups
Lalanne pushups
Crucifix pushups
360 pushups




By the same guy:

44 Best Bodyweight Exercises Ever
http://www.youtube.com/watch?v=POdzasJklxw

Quote :

"Meet your trainer Tee Major Kaizenist, GFI, Military PT Instructor, Bodyweight Calistenics Expert. Over the past 15 years, my training has evolved from using weight resistance and machines to mastering the art of calisthenics. The goal has always been to bring out the best in myself and my training partners whether they are military special operators or ordinary men and women from all walks of life. Using the methods in this manual, I was able to accomplish the “44 Best Bodyweight Exercises Ever!”. Some of the exercises appear to be impossible. So far, nobody has been able to duplicate these efforts."

http://www.44bestbodyweightexercisesever.com


P.S. He also has

44 Best (Beginner) Bodyweight Exercises Ever!
http://www.youtube.com/watch?v=hEMcHVwzHPA


[Edited on October 20, 2013 at 7:20 AM. Reason : ]

10/20/2013 6:59:15 AM

I have an old injury/back pain question.

I have always had a bad back. I can remember in 5th grade having to pop it because it would be really stiff and sore (I'm 30 now). Over the years the pain has seemed to drift from mid back to now in the lowest part of my back. Maybe about 2 years ago I pulled my back something fierce doing deadlifts. The second I did it it just felt like something stretching or pulling, and it was in my lower left back.

For about 3 months I could barely bend over. I went to an orthopedic and they basically said, "you're old, don't do too much" and sent me on my way. I feel like it's never really healed right, and now it's to the point that I am just in constant pain all the time. It feels like someone is jabbing an ice pick in my lower left back. The only relief I ever get is if I pop it by twisting as far as I can, and the relief lasts maybe 2 minutes. I've tried stretches and working on it with a foam roller but nothing really helps. It just seems to make it hurt even more.

I feel like this has to be a muscle/nerve thing though and not bone, but I don't know. I went to the "Brain and Spine Clinic" and they gave me an x-ray, and told me I probably just have a bad back. THANKS.

Have any of you ever had severe lower back pain? Did anything help?

It really limits the things I can do, and it's getting to the point where I have to do something if I want to have a decent quality of life.

10/21/2013 8:39:29 PM

I used to think chiropractors were a bunch of quacks until I started having lower back issues. The treatment does help

I make sure to stretch a lot after my workouts. Also I take my wallet out when I sit down. Little things like that have helped me out

10/21/2013 10:14:26 PM

There's little evidence that post-workout stretching does much. What's much more important (and proven to work) is dynamic stretching and mobility exercises prior to do any major training.

If you have a bad lower back, then you have to work towards accomplish the following:

1) Strengthen the lower back
2) Strengthen (and learn to use) the muscles in the posterior chain that, without proper utilization, are likely to lead to increased shear/pressure on the lower back

I also can't discount the possibility that anyone with lower back has actually sustained some kind of serious damage which would require physical therapy or possibly an orthopedic specialist. Lower back pain isn't uncommon though, and it's something I used to deal with, even at 19. I was also pretty overweight and had never lifted a weight, so I was seriously lacking in butt, back, and hamstring strength.

The deadlift is probably the best way to strengthen the lower back/posterior chain, but it's also easy to mess up if you don't know what you're doing. Plenty of people have fucked up their backs deadlifting, but at the same time, anyone with a sick set of spinal erectors is probably deadlifting or doing something that closely mirrors that movement. Reverse hyperextension and glute-ham raise are pretty damn good for strengthening the same group.

Quote :

"I went to an orthopedic and they basically said, "you're old, don't do too much" and sent me on my way."

Christ. I'd find a second opinion if it were me.

Seems like doing some of the accessory exercises I mentioned (reverse hyper, GHR) are things that you can start out light with and then get back to deadlifts if you ever feel comfortable with it. You don't really have to push it, you just activate those groups and keep them from getting weaker. Just not doing anything isn't going to cut it - you'll need to rehab this.

[Edited on October 21, 2013 at 10:47 PM. Reason : ]

10/21/2013 10:41:04 PM

I messed up my back about two years ago doing deadlifts. Heard a pop, felt the pain, pain never really went away, got MRI, found out I had slipped discs between L4-L5 and L5-S1. I tired lots of treatment such as multiple steroid injections (waste of money), physical therapy, nerve root studies, etc and never could get to the source of the pain.

I take stuff like naproxen and ibuprofen now if the pain is bothering me, but what has really helped the most is starting crossfit and working my core and back more all while focusing in the proper technique. I've honestly cut my use of the NSAID drugs by about 75% since I started back working out again. I'm still on the fence about going to a chiropractor to see if that'll help too as many people have told me to go that route. I'd like to get to a point where I don't need any NSAIDs at all.

acraw has had a lot of experience with back pain. She can offer some good insights on how to deal with it and treatment options.



[Edited on October 22, 2013 at 8:58 AM. Reason : hj]

10/22/2013 8:57:20 AM

I agree on developing the posterior chain. It’s going to help take the load off your back from your daily activities. It’s almost like stacking. If you have a strong foundation, anything from there on up won’t be weak and work the hardest. Right now trying to strengthen the lower back and posterior chain won’t do you any good, you’re just going to hurt yourself even more.

I am 99% sure that it’s nerve related. But I’m not a doctor. When you twist and stretch your lower back muscle to get temporary relief, you’re probably making things worse. The tightness and spasms in the lower back muscles is a secondary response to an injured nerve. The entire back- from the neck ( cervical), mid-back( thoracic), lumbar (low back) all have nerve roots. When you begin spasming, your body is telling you, “hey, don’t move this area, something is wrong!” The stiffness is almost like a protective mechanism for the nerve damage. That’s why many people mistake a bulging disc or an injured nerve root for a muscle strain.

You need an MRI. It can tell you a lot of things. Would probably confirm a bulging disc, and how much, and if it’s pressing on a nerve. If you’re having back pain, it’s probably pressing on a nerve. But this can get tricky. Some patients exhibit little to no back pain with nerve compression. This really depends on how the bulging disc sits. Fortunately, I didn’t have severe back pain, I just had discomfort in the lower back. MRI can show many other things like fractures to the vertebrae or shifting of the vertebra called spondylolithesis. Can also reveal degenerative disc ( but in my opinion, less concerning than other things, because as we age and depending on level of activity, we all get them to some extent).

What crippled me was sciatica ( nerve pain). If you have severe nerve pain down the butt and back of the legs like I did, even cortisone shots won’t help. Neither does prescription narcotics. My only other option was to consult with a surgeon. I went to see 3. Two said I should have surgery, one said I shouldn’t. But I know my body better than anyone, I decided to have surgery to remove the ruptured disc. It only took 45 min and I was back at work after a week. I’m not saying everyone elses recovery will be this breezy, but just wanted you to know that shouldn’t be afraid of surgery if it can give back your life.

In summary, go to a neurologist or orthopod who specializes in back and see if you can get an MRI. Then I would consider going to a surgeon to get an opinion. Physical therapy was a waste of time. And I def. did not go to a chiro during my injury.

10/22/2013 3:56:26 PM

Quote :

"Physical therapy was a waste of time."

Post surgery, I disagree. But I don't think that's what you meant in your case.

10/23/2013 9:04:39 AM

^^ After surgery, what type of limitations do you have now? Do you have to avoid heavy lifting?

I guess I am hopeful from reading so much online that if I just did stretches or exercises it would heal. Is the only cure for a bulging disc or nerve problem surgery?

10/23/2013 8:38:28 PM

Disc injuries don't really "heal". Think of it like a toothpaste in a tube. When it's been squeezed out, it's hard to get it back in, right? Same for disc, that soft tissue is "squeezed" out overtime, from loading the back ( whether from heavy lifting or hard labor). Even golfers get it. Tiger Woods can tell you that the constant rotation frm the hip on up isn't good for the spine. That's why when you bend sideways or front to back to get relief, you're doing more harm than good. That's why sit-ups are awful too. The nerve can be compressed through the anterior ( front) or the posterior ( back) of the spine.

Discs do shrink overtime. People usually get relief and are asymptomatic after about 2-3 months of no activity. But just because you're asymptomatic and start doing things before your injury again doesn't mean you're not vulnerable to another episode. The disc is still bulging but it's millimeter(s) less closer to a nerve root when it shrinks.

If you have been in pain for more than 3 months it's time to seek a surgeon or a physiatrist. Physiatrists give you non-surgical options which usually means physical therapy and oral or injected steroids.If you have a large bulge or even a rupture, PT is useless and a waste of money. I'm 50/50 on the steroid injection. Many people get relief from it, but I think it's still masking the underlying problem. I had to injections to the lower back, it obviously did nothing for me because it was ruptured and some of the disc material was in my spinal canal. Steroid injections reduces inflammation at the site of the nerve root, thus helping the disc shrink enough as to where it's not touching the nerve root anymore. But that doesn't mean the injection "pushed" the disc back in. It's pain medicine.

This page help me learn alot about the anatomy of the disc and the spine in general. http://www.chirogeek.com/index.htm

You should do some reading to know what you're getting yourself into. And trust me, when I was out 8 months total, all I did was read read read on this shit. There wasn't anything else I could do haha. Helps you learn about what makes you susceptible too, to disc injuries.

After my surgery, it took about 6 months to feel OKAY again. I put limitations on myself because I'm more self aware of my body now. Many people who have had a microdiscectomy ( that's the surgery I had) end up going back to the activities I love. Even lifting. I still deadlift and back squat. I still run ( staying away from hard surfaces and long distances). I limit any jumping or jarring movements. I don't do burpees anymore. The up-down motion makes me nerves now. I do get what I call sciatic "pangs" when I overwork myself.

I think there are also a few people who have had microdiscectomies on here too. And most of them were successful too from what I remember.

10/23/2013 10:47:26 PM

10/25/2013 9:28:18 PM

200mg caffeine + 20mg ephedrine + 10mg citrulline malate = one of the best workouts I have ever had

10/26/2013 3:09:11 PM

Any interest in another TWW DietBet?

for details : http://www.dietbetter.com/how-it-works

Last time we had 3 people out of 11 WIN (they got to split $165)


BTW to whoever was "whisky jack" last time. You won a month of free premie, if you're still interested. I forgot all about that haha

10/28/2013 3:50:41 PM

I think I am fucking up but I go to the doctor Wednesday and will find out for sure. Seems like I am fighting a losing battle. I walk over 3 miles most days at a very brisk pace and I have cut quite a few carbs and cut out all drinks except water and a glass or two of milk each day. I shall get a glucose test this time I think, and of course they will evaluate my weight. Good news is I get to find out if I am having a boy or girl.

10/28/2013 6:29:11 PM

Did they take you off metformin?

10/28/2013 9:01:42 PM

Yes. It is one of those drugs that they arent sure about so I most docs take you off after the first trimester.

10/29/2013 7:42:45 AM

I've been eating a lot of steak, and I feel so much better. The doc told me I was anemic like a year ago, and I was supposed to follow up on it, but I never did. It's recently come to a head with hilarious results. Apparently, iron is important.

10/29/2013 10:08:52 PM

Iron is srs business, yo. Did you faint?

10/30/2013 6:08:11 AM

Well, I am "the picture of perfect pregnancy health" although my weight is still slightly higher than they would like. My diet and workout schedule are perfect and they don't want me to change a thing. Doc says some people are genetically predisposed to gain more weight during pregnancy. I have gained 10.4 pounds and I am at 19 weeks and 2 days.

10/30/2013 11:30:02 AM

My wife gained 40 pounds, so yes, some people do gain more. And no, she wasnt fat or overweight to begin with, in fact, she was super fit with slight ab definition! She was hungry all the time when she was pregnant and grazed like a cow (pun unintended ) all day at work and at home. In fact, she had been a pesci-vegetarian since the age of around 11 but when she was pregnant, she started eating meat and chicken around the 4th month because she was hungry all the time and not feeling satiated with her normal diet. She used to be turned off by meat before, but then shocked everybody by picking up a thick steak with both hands and devouring it in the 4th month!

10/30/2013 12:25:12 PM

Ugh. Yes. Hungry all the time. But I have to take time to make the right choices when I get hungry. But the doctor thinks that I wont have an issue with gestational diabeetus if I continue following ny current routine. Even if I add an extra snack or two in some days.

10/30/2013 5:36:55 PM

Quote :

"elise: Iron is srs business, yo. Did you faint?"

No, I'm very self-indulgent so I don't think I could ever faint. I've just been laying in bed with a bunch of blankets, talking about how cold it is and how I need my rest. My job is not demanding at all, but I really thought I was like super stressed and overworked.

10/31/2013 8:19:44 AM

Eat steak and rest. Spinach too. Take a prenatal multivitamin.

10/31/2013 8:25:43 AM

so are you taking a supplement now, BSPK? I ended up getting to blood-transfusion levels of anemia a million years ago when I was a student. steak is good, but diet isn't always enough to get your hemoglobin count up asap. I still take a small dose of iron with my vitamins.

10/31/2013 8:30:32 AM

Liver is a much better source of iron than steak.

Also, bone marrow.

10/31/2013 8:45:33 AM

^I hear ya.

^^I'm starting with half of a non-prescription iron supplement with my broccoli and some extra vitamin E. I should probably get to the doc to see how screwy I am.

^^^Yes! I am going to continue to rest! I actually really appreciate that advice.

10/31/2013 8:58:02 AM

http://www.muscleandstrength.com/workouts/21-compound-exercises-only-workout.html

I've been doing this workout for the past few weeks with a little bit of variation. Afterwards I try to fit in 20 mins of cardio and/or try to do some on the rest days. With such high reps for some of these exercises, I was thinking about scaling down on reps and increasing weight maybe every other week. Anyone have any critique?

Also, any suggestions on any whey protein powder to use? I currently use Body Fortress Whey Protein that you find at Walmart for less than $20, but I feel like there could be something better out there that might have less additives/carbs and pack more protein per scoop.

10/31/2013 9:07:13 AM

regarding extra vitamin E:

http://www.ncbi.nlm.nih.gov/pubmed/15537682



^protein powder: whey protein isolate has the least amount of sugar per scoop, versus whey protein concentrates. the isolates are more expensive, though. Costco used to offer good deals on twin packs and stuff, though.

[Edited on October 31, 2013 at 9:09 AM. Reason : ]

10/31/2013 9:07:42 AM

Oh! eleusis and begonias, cinnamon is OK for pregnancy, chromium is not. So I will start cinnamon as soon as I get some.

10/31/2013 9:10:23 AM

^^AHA, thank you for the heads up on vitamin E!

10/31/2013 9:13:11 AM

Quote :

"Body Fortress Whey Protein"

Optimum Nutrition or Syntha-6 seems to be widely accepted as the best readily available, moderately affordable, quality proteins. I have used both and I prefer ON over Syntha. I recently got an amazing deal on protein through Vitacost. It is their in-house brand and I have no doubt that the protein is not as good as ON's, but it tastes great and I am not overly concerned about the other additives as I am not trying to necessarily shed pounds.

I pretty much just check SlickDeals.net all the time as people on there usually find great protein deals.




[Edited on October 31, 2013 at 11:04 AM. Reason : df]

10/31/2013 11:02:28 AM

I got some phase 8 the other day because I got it pretty dirt cheap, I know it isn't the best but the cookies and cream tastes pretty darn good and the price was right. For just whey I stick with ON.

10/31/2013 11:22:35 AM

Pretty much the only vitamin that has shown benefit as a supplement is vitamin D, and is the only one recommended. Other vitamins has either shown no benefit, or harm, in supplement form.

BTW, is BridgetSPK pregnant?

10/31/2013 12:48:37 PM

im not impressed with the vitacost quality but the price was right

10/31/2013 1:26:24 PM

2^ I don't think so but prenatals have a little extra iron in them.

10/31/2013 1:35:46 PM

Quote :

"Optimum Nutrition or Syntha-6 seems to be widely accepted as the best readily available, moderately affordable, quality proteins. I have used both and I prefer ON over Syntha. I recently got an amazing deal on protein through Vitacost. It is their in-house brand and I have no doubt that the protein is not as good as ON's, but it tastes great and I am not overly concerned about the other additives as I am not trying to necessarily shed pounds. I pretty much just check SlickDeals.net all the time as people on there usually find great protein deals."

Yeah, I'm not looking to shed pounds, just a little body fat. I'll definitely look into those.

10/31/2013 2:33:29 PM