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Old 05-18-2010, 03:07 PM   #81
Tamara Cohen
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Re: Want to see my abs!

Also, I kind of said this already but I do want to add that my personal opinion is that lifting heavy $h*t in addition to the WOD is what helped me lean out so quickly. Plenty of people who only do WODs tend to be heavy on metcons. We do strength and skill work pre-WOD, so at least 3 out of 5 days, I am lifting heavy $h*t before the WODs (other days might be skill work like muscle up progressions, pistols, etc.). Also, once I got lean, doing gymnastics work 1-3 hours a week certainly has helped my arms get even more ripped. Not that I'm about appearance or anything . I invested time in gymnastics because I had a performance goal...a muscle up...which I got. So, like everything else, nice arms are just a bonus, heh.
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Old 05-19-2010, 04:19 AM   #82
Darryl Shaw
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Quote:
Originally Posted by Katherine Derbyshire View Post
The ultra-low carb folks here seem to be eating much more than 50% fat, but on the other hand you can expect a post from Darryl reporting that athletes need more carbs and that a high-fat diet has all sorts of bad effects.

Katherine
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Old 05-19-2010, 10:02 AM   #83
Sara Schroeder
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Re: Want to see my abs!

I'm very excited to get my weights set up and start using them again! I'm sure that will make a huge difference.

Tamara, when you say you do gymnastics work, do you have someone coaching you or are you just working on skills yourself?
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Old 05-19-2010, 10:34 AM   #84
Tamara Cohen
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Re: Want to see my abs!

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Originally Posted by Sara Yates View Post
I'm very excited to get my weights set up and start using them again! I'm sure that will make a huge difference.

Tamara, when you say you do gymnastics work, do you have someone coaching you or are you just working on skills yourself?
I take private lessons. I was doing a lesson once a week for an hour. This month, I'm doing lessons twice a week to prepare for Regionals...mainly because I really wanted to have muscle ups and HSPUs before that. I do rings, uneven bars, rope climbs, some pommel horse and some tumbling. It's very shoulder intensive.

Ground to overhead is my strength anyway, and my press, jerk, and snatch have gone through the roof. Even my OHS, which used to be horrendous, has gotten ridiculously good. I went from not having a ring dip in January to having a muscle up. So, it's been totally worth it, although it is crazy expensive. I do have a pullup bar, rings, and paralettes at home, so I can do a lot of stuff on my own as well.
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Old 05-20-2010, 12:38 PM   #85
Alexis Palmer
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Re: Want to see my abs!

Tamara- I'm intrigued by the notion that NOT doing tons of cardio and simply (although not really simple) lifting heave sh*t is the way to shed stubborn excess weight as it goes against pretty much everything I have ever been taught. That being said, the way that I was taught doesn't work. I'm 5'5 about 140-145 and I don't know what my body fat% is but my lifts have improved dramatically. Some that I know off the top of my head..

DL - 235
BS- 180
Press - 80

I can do 3 pullups in a row (a big thing for me haha)

I am interested in doing some heavy lifting in the morning which gives me adequate time to replenish before the wod @ 6pm. So what would you recommend? I'm new to this so, for instance:

Mon- Max DL
Tues - Max Push press
Wed - Max back squat

etc, etc? on a 2 week cycle or then progress to 3x max. I looked into SS and I guess I could just follow that program, I just wanted your input because you look like you know what your doing and what your doing seems to work
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Old 05-20-2010, 01:19 PM   #86
Daniel Hubbard
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Re: Want to see my abs!

Quote:
Originally Posted by Tamara Cohen View Post
Ha. And, yeah, but the OP doesn't drink anyway.

I dumped alcohol, and I noticed the following things:
1. I slept better
2. I stopped dragging @ss during metcons
3. I started blowing up all of my lifts and my run times
4. My abs went from being pretty nice to being utterly ridiculous

I haven't noticed any negative side effects . I went 104 days completely alcohol free. So, since January 1, I've had alcohol on precisely 5 different days.

I guess it depends on how badly you want something...but, I plan to help my affiliate team snag one of the spots to the Games at Regionals next week...
+1

I still drink but I am cutting back because I have noticed all of the exact same things. I know I read somewhere about how alcohol affects sleep patterns and the amount of time you spend in REM. I have much more energy on days after not drinking than when I do drink the day before.

A LOT of detailed advice on this thread, I don't have anything nearly so scientific to add, but for what it's worth, my diet rule is -no refined sugar, eat when, what and how much I want. I have always been lean (but a lot of that is just my body type). I can go months without working out before I notice that I am losing muscle tone. And after a week or two of lifting again, it comes back. I know I'm not quite paleo status but my wife prepares almost everything from scratch, we don't get food out of boxes. I know that helps. Best luck to all.
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Old 05-21-2010, 05:37 AM   #87
Tamara Cohen
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Re: Want to see my abs!

Quote:
Originally Posted by Alexis Palmer View Post
Tamara- I'm intrigued by the notion that NOT doing tons of cardio and simply (although not really simple) lifting heave sh*t is the way to shed stubborn excess weight as it goes against pretty much everything I have ever been taught. That being said, the way that I was taught doesn't work. I'm 5'5 about 140-145 and I don't know what my body fat% is but my lifts have improved dramatically. Some that I know off the top of my head..

DL - 235
BS- 180
Press - 80

I can do 3 pullups in a row (a big thing for me haha)

I am interested in doing some heavy lifting in the morning which gives me adequate time to replenish before the wod @ 6pm. So what would you recommend? I'm new to this so, for instance:

Mon- Max DL
Tues - Max Push press
Wed - Max back squat

etc, etc? on a 2 week cycle or then progress to 3x max. I looked into SS and I guess I could just follow that program, I just wanted your input because you look like you know what your doing and what your doing seems to work
If you can swing CFSB, I would do that, even if you can't do it for all four lifts at once. CFSB will let you add the lifting and keep the shorter metcons. You may need to just tweak your WODs because you don't want to do WODs longer than 15-20 minutes on days when you lift for CFSB.

If you are going to do SS, you need to ditch WODs and just do SS. Going SS is probably NOT the way to lean out, though. It's a good way to get strong and add mass.

If bodyweight exercises, like pullups, are a priority, I would work them in as strength work. So, even if your pullups aren't strong, do 10 x 1 (preferably dead hangs, not kipping). Work to 5 x 2 and then 5 x 3, etc.
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Old 05-24-2010, 09:20 AM   #88
Sara Schroeder
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Re: Want to see my abs!

Results after Week 2 on Paleo:
Lost another 2.2# for a total of 5.6#, 1/2" off waist for a total of 1", 1/2" of hips for a total of 1", 0.2%BF for a total of 1% BF

Did 5 WOD's and a 2-mile run last week.

Starting CFSB today...so excited!
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Old 05-24-2010, 12:53 PM   #89
Tamara Cohen
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Re: Want to see my abs!

Quote:
Originally Posted by Sara Yates View Post
Results after Week 2 on Paleo:
Lost another 2.2# for a total of 5.6#, 1/2" off waist for a total of 1", 1/2" of hips for a total of 1", 0.2%BF for a total of 1% BF

Did 5 WOD's and a 2-mile run last week.

Starting CFSB today...so excited!
Awesome, Sara!

Regionals are this weekend, and then I will have to tweak things once we start our strength cycle. I am going to have to force feed myself. I went to buy shorts at Old Navy today, and the one pair was too big in the waist and a size 2. I told the cute little dressing room boy that wearing a size 0 was ridiculous and unacceptable and that they should not even make a size 0. I'm pretty sure he thought I was a lunatic...perhaps a lunatic with very nice abs, but still a lunatic. But, for real, I cannot lift heavy $h*t and wear a size 2 and certainly not a size 0. I am disturbed. At least if I am lifting heavier, my thighs will eventually be way too big for a size 2 in jeans.

I decided to FitDay this week and see if I am still where I think I am with calories and macronutrient breakdown. This is what I have for today so far, minus some coconut butter and dried fruit (I am much too lazy to figure out the nutrition info on my dried fruit):

http://www.fitday.com/fitness/Public...Owner=Namarang (WFS)
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Old 05-25-2010, 07:26 AM   #90
Sara Schroeder
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Re: Want to see my abs!

I'm getting close to a size 2 as well Tamara...my size 4 pants have been a little loose in the waist the past few days!

I looked at your fitday posting and noticed that your carbs were pretty high...I had been worried about mine because I've been getting around 100g/day and wanted to keep it around 80-90. But seeing your fitday posting and my own personal changes, I think I'm doing okay

Good luck at Regionals! Oh and I did Fran Rx for the FIRST TIME today, woohoo! It wasn't fast and it wasn't pretty, but I DID IT! Pullups have eluded me for a couple years...not sure if it's because of my abnormally long arms or what, but I finally got my first one in April and can now string 4-5 together. To be able to do the WOD's Rx'd is a great feeling
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