New STSers - 8/31 - 9/6

soh2000

soh2000

Member
Hi Guys! I did STS Plyo Legs Disk 26 last night instead of Week2 Legs again. That was one crazy workout but tons of fun. I used my rebounder for the more extreme plyos but still fried my legs plenty. Had no choice but for today to be a rest day :eek:

Helene, the whole calorie in/out balance can be so frustrating. My SIL bought me a bodybugg for Xmas last year and it has been a savior. I spent years increasing my calories, dropping them etc., adding more and more cardio (until I ended up in knee rehab). It wasn't until I saw how really sedentary I was outside of my 1hr workout each day and that I burned a lot less calories than most calculators put me that I really started making progress again. I actually did a couple of months where I did little to no exercise except for walks and yoga -- lost 10 lbs on mostly diet. Problem is that I got kind of depressed without challenging exercise.. so here I am!! :)
 
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Helene, here is what I used for my BMR calculations from the book:

BMR (basal metabolic rate)= 370 + (21.6 X lean mass in kg)
TDEE (total daily energy expenditure) activity factors:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)

Helene, at 152 lbs and 28% bodyfat, and moderate exercise (TDEE=1.55), your BMR would be ~2235 calories (your BMR +TDEE) to maintain your weight, and a 20% decrease would be ~1788/day. That was very close to what I came up for me when I started, but I went ahead and did 1500-1600 as my deficit and 2000 for maintenance.

Hope that helps!

Sharon, those plyo leg workouts look awesome. I am impressed that you did one already!

Today I caught up and finished my last Meso 1 workout. Will do some fun cardio the rest of my rest week. Good night all!
 
Evening,

Sharon: Well that's a jump, plyo legs instead of week 2 legs. LOL. I wasn't that daring even if these workouts did sound so interesting. You might just have enabled me! And yeah, the diet thing is frustrating. I was dieting all of last year and got rid of most of the baby weight, but I'm at the point where I don't care anymore. I just want to move more. I love getting good sweaty workouts in and eating carbs again:eek:. I think the calorie balance is hard to figure out and probably everybody's is a bit different too. I'm still trying to figure mine out. Never know if I'm eating too little or too much, especially when I start exercising a lot. Maybe I need to figure out how much I spend on a given day. I saw the go wear fits also to measure how many calories you use during a day, but I've spent so much money on STS already (just ordered the tower too ... YEAH).

OK, I did Disc 7 again this evening, way too many push ups on that one. Hope I can fall asleep.....

Hey to Nyx and Kelly.

Helene
 
Hey again,

Nyx: Thanks for your post!!!!!! So I'll allow myself to eat a little more and give it a try. I'll let you know how it works. I am actually quite happy to hear that I can eat a bit more. :eek: Last question, how clean do you eat? I know that I do eat some processed food including kashi meals. I'm trying to prepare more food but sometimes I just can't find the time. I tried making the BFFM brownies this weekend and I think I made some quality cardboard :p maybe I should have soaked the oats first. I'll try it that way next time. Congrats on completing Meso 1.

have a good night.

helene
 
10MS Knockout Body segment + STS Disk 7 (Ch/Bi/Sh) + FF Upper/Lower Stretch & some Foam Rolling. I stopped 15m early (conveniently before the drop set pushups) to fit in some stretching. Very nice!

Waves to all!
 
Sharon, would you recommend that Knockout Body workout? I've been eyeing it.

Helene, well, when I lost the weight, I ate some processed foods, like protein bars. I had a lot of small meals that I really liked, but then I decided to try veganism, and I've had a hard time finding balanced vegan meals that I actually look forward to eating. So I'm in this horrible cycle of eating stuff I'm not really happy to be eating, and then binging on junk to make up for it. :eek:

One great snack I've found is Larabars...they are raw and made of nothing but real food (usually nuts and dates, and maybe something else like coconut or cocoa). I like the cashew cookie and the peanut butter cookie. Those are great as snacks (they are usually around 200 calories). Here is my food for today (which was a good day).

M1: Buckwheat/hemp pancake w/agave nectar and canteloupe
M2: Quinoa w/sundried tomatoes, romaine salad, 2 small cereal bars
M3: Apple w/natural PB
M4: Mixed green salad and baked potato
Extras: 2 cups coffee

I found these great cereal bars called Nature's Choice that have no refined sugar or weird ingredients, and all whole grains/no wheat. They are made with real fruit and fruit juice. Just wanted to mention those for your kids, too...my son actually likes them. http://www.worldpantry.com/cgi-bin/ncommerce3/CategoryDisplay?cgmenbr=587770&cgrfnbr=881905
 
Hello,

Nyx: Thanks a lot for all the info. This is all very helpful to me. I am on my third day at between 1400-1500 and tomorrow will be 2000 cals. I feel good and am not too hungry like before. The summary is also helpful because I had skipped on some sections. I think I need to make sure I get my cardio in for optimum results and of course to keep eating clean. I'll check out those bars you mentioned. Thanks a lot and I hope you can stay away from the snacks!

Sharon: Nice going on your workouts. I haven't been doing a lot of stretching because of time constraints but I should really try a bit harder. I was doing a lot of yoga before but less now that I am doing the STS rotation. I also need to make sure I include the abs section which I continue to conveniently forget :eek: I've only done two abs routines and I'm in my 6th week of STS......

Hi to kelly.

Did Imax 2 yesterday, not stoping yeah! this morning was Disc8 for the second time. Had to readjust my weights down on the last sets of tricep dropsets but it went well otherwise.

Have a great day everybody!

Helene
 
Helene, no problem. Hope it all works out for you! Good job on your workouts!

Hi Sharon and Kelly. Kelly, hope work isn't killing you!

Today was a 49 min. premix of Amy Bento's Kickbox Extreme. That one was fun...I am feeling my hamstrings now - must have worked 'em pretty good.

Wanted to post my food before I forget, and I'll come back and finish it up when the day's over:

M1: Buckwheat/hemp pancake w/agave nectar
M2: Clif bar
M3: 3/4 apple w/tbs peanut butter, bowl of romaine lettuce & dressing, 1 cereal bar
M4: Bowl of squash/flax soup, 1 pc. ezekial bread w/some all-fruit jam
M5: Will probably be a veggie stir fry : )
 
STS Pilates Abs + Lets Get Stepping for me today. It was nice to do an entire workout that I didn't have to modify.

Nyx I've only done one 10\m segment of Knockout Body but thought it was a lot of fun. I was good and warm by the time I started the strength work. I love Amy's Kickbox stuff. Her latest Kickbox Surge is a winner too.

Helene congrats on doing Imax2 w/o stopping! It is hard to fit everything in, but I'm kind of creaky especially in the wee hrs of the AM so I have to do lots of stretching to keep working out consistently.

My daughter was made captain of JV volleyball so my family had celebratory burritos from Chipotle (Mexican is her favorite food). I feel virtuous for turning it down and eating my planned dinner instead :) I had one of their salad bowls once thinking I making a good choice and it calculated at 900 calories!

Have a good night everyone! Back & Triceps on tap for tomorrow.
 
Sharon: ^5s! well done on eating your own food. I did the same tonight, we went out to eat because of time constraints. I checked the web site first and could not find anything appropriate. So I brought my own wrap.

You are both great enablers :eek: I just put a few Amy Bento DVDs in the Netflix queue.

Have a good night.

Helene
 
I had a pretty darned good workout this AM – especially considering that I almost talked myself into staying in bed. I remembered that I needed stick around for an extra hr to take give my daughter a ride so figured I should make good use of the extra time. I did Karen Voight’s Sweat Effect (20m) + STS Disk 8 (Back/Tri) + QiGong for Low back pain – seated.

Today’s eating – I’ve had an unplanned soft pretzel. They set them in the cube across from mine. I’m from Philly – the temptation was too great ;)

Helene I’ve been accused of being an enabler on other check-ins. You’ve been warned. :)

** oops -- logged in with my old ID. Hi! It's Sharon! **
 
Hello,

Nice wo Sharon. For a second you had me fooled. But now we know your two ids :D Your cover has been blown (by yourself).

I was also looking at the Iliara Montagnani Kickbox. Have any of you done these? The reason I am looking at these workouts is that when I do too much Cathe my knees can give me trouble. So I want good intense cardio workouts without a step. These usually fit the bill, Hi-Lo sometimes, but they can also be hard on the knees. So feel free to enable if you have suggestions with other ones.

So, today I think you'll get a kick out of this: I pulled out an OLD Tae-bo tape. I only did 40 minutes because I was short on time, but I got a 370 calorie burn out of it. It was fun in a weird way because they were never good production and quality like Cathe. But fun nonetheless.

Nyx: I had a hard time getting all my calories in today (2000). I am stuffed. Things are going well so far. Tomorrow back down to 1400.

A good night to all.

Helene
 
Rest day for me today -- I was covering on call at work today. I'm looking forward to the long weekend. I'll get some rest along with some cardio and a new leg workout! :eek: Hope all is well!
 
Helene, good job on your eating, I hope the zig-zagging works for you. I haven't tried any of those Ilaria workouts, but they look really good.

Sharon, rest day for me, too. I'm glad this rest week is ending soon, I might get too used to this. : ) I just did a few cardio workouts and finally did Cathe's STS extended stretch this week.

Going to NC to visit friends this weekend...see you guys next week...let Meso 2 begin!
 
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