JP Fitness Forums - View Single Post - I can finally see the light at the end of the tunnel!

msmogreen · 07-15-2008, 02:20 PM

Okay, since I'm new here, I'll give a little background. I will try not to go into too much detail, but I do tend to be verbose in my posts.

My name is Kathy and this is my 2nd day on the FLTS OPT diet. I will be 47 very quickly here and I can say I've never been in better shape in my life. I've never been huge, but have been dieting since I was 10 or 11,with encouragement from my mother. I was not actually fat at all, but my best friend was super skinny and had an older sister who was obsessed with her weight.

The day I met my friend one of her first questions was "How much do you weigh?" I stepped on a scale for the first time in my life. I think I weighed 64 lbs. contrasted with my friends 58 lbs. and was labeled fat. Thus my own obsession began. I was 'fat' in high school at 5' 6+" and 128 lbs. and a size 9. (Today I am a size 4-6 at 135.5 lbs).

I weighed 160 lbs. after my 4th child...the decision to divorce my husband helped motivate me to shed most of that. I joined a gym and bought a copy of Weight Training for Dummies and got down to a size 8. I was thrilled. I never dreamed that one day I might be smaller than that--it never crossed my mind.

Two years ago at 147 lbs. I got serious about my nutrition and weight training. Soon after, I discovered Precision Nutrition, which led me to NROL, NROL4W, and WSFL. It was my search for support while on WSFL that led me to this site and FLTS. I did lose nearly 6 lbs. on WSFL, but I still have some belly left. I am looking to whittle away that last layer of fat and get into a bikini (comfortably) for the first time in my life. (I have always had a belly...so even while a 'not fat' kid I felt self-conscious around my flat ab'd friends.)

My stats as of today:
Height: 5' 7" (I round up)
Weight: 135.5 lbs.
bust: 34" (I round up)
below bust: 29"
true waist: 27"
hips: 36 3/4"
thighs: 22 3/4" both
last bodyfat via caliper, 4 skinfold: approx. 23%
I think I would be very happy at 19%

Here is what my first day on the OPT program looks like:

Breakfast
1.0 Serving Coach's Oats 160C
0.33 Cup EGG BEATERS Egg Whites 39.6 Cal
5.0 Grams SMART BALANCE 67% Buttery Spread 28.6 Cal

AM Snack
1.0 Item HANDI-SNACKS Low Moisture, Part Skim Mozzarella String Cheese 80.0 Cal
1.0 Item Nectarine 66.6 Cal

Lunch
8.0 Grams Feta Cheese 20.9 Cal
5.0 Ounces Pork Loin, Center Cut, Chops, Separable Lean, Broiled 286.2 Cal
0.5 Cup Red Salsa, Uncooked 21.4 Cal

PM Snack
0.25 Ounce FLEISCHMANN'S Balsamic Vinegar 9.9 Cal
0.5 Cup Green Bell or Sweet Pepper 20.1 Cal
1.0 Tsp Olive Oil 39.8 Cal
0.5 Ounce Parmesan Cheese, Grated 64.6 Cal
3.0 Cups Spinach, Trimmed Leaves 9.5 Cal
3.0 Ounces Turkey Breast, Meat and Skin, Roasted 160.7 Cal

Dinner
1.0 Item Banana 108.6 Cal
3.0 Ounces Beef Top Sirloin, 1/4in. Fat, Pan Fried 202.3 Cal
(it was really a leaner cut, couldn't find in database)
1.0 Cup Broccoli, Chopped, Boiled, Drained 43.7 Cal
8.0 Grams Feta Cheese 20.9 Cal
Total for all meals 135.1 g (Pro) 92.6 g (Carbs) 53.8 g (fat) 1383.4 Cal
Macros: P 39% - C 26% - F 35%

Target Calories: 1355
Actual Calories: 1383.4 (per BodyBugg)
Target Calorie burn: 2085
Actual Calorie burn: 2042
Target Deficit: 730
Actual Deficit: 659

My biggest problem was finding time in the evening to eat my food. I work an 8-5 desk job where I sit in a cubicle with my cooler full of food at my side. My 2nd job I work as a personal trainer from 5:30 pm to 9:30 pm. Last night I had back to back clients all the way through and
I can't really eat in front of them while I'm training, you know? SO, I had my string cheese and nectarine about 15 minutes before I started the workout at 9:45pm. I didn't have time for a warmup or recovery. I just wanted to get home and get to bed.

Resistance Training
Program A-1:
Wide Stance DB Deadlifts--3x10x40's
Swiss Ball Bridge
Swiss Ball Flys 3x10x25's -- I didn't do these seated but supine on the ball. I don't get seated--the line of gravity is wrong.
Neutral Grip Shoulder Press-- 10x25's (last 3 were cheater push presses), 10x20's, 7x20's
Prone Supermans
Low to High Woodchops--didn't use DB (I forgot); used Freemotion Cable instead x 10 lbs.?
Planks--3x1 min.

07-15-2008, 02:20 PM	#1 (permalink)
msmogreen Senior Member Join Date: Jun 2008 Location: So Cal Posts: 1,178	I can finally see the light at the end of the tunnel! Okay, since I'm new here, I'll give a little background. I will try not to go into too much detail, but I do tend to be verbose in my posts. My name is Kathy and this is my 2nd day on the FLTS OPT diet. I will be 47 very quickly here and I can say I've never been in better shape in my life. I've never been huge, but have been dieting since I was 10 or 11,with encouragement from my mother. I was not actually fat at all, but my best friend was super skinny and had an older sister who was obsessed with her weight. The day I met my friend one of her first questions was "How much do you weigh?" I stepped on a scale for the first time in my life. I think I weighed 64 lbs. contrasted with my friends 58 lbs. and was labeled fat. Thus my own obsession began. I was 'fat' in high school at 5' 6+" and 128 lbs. and a size 9. (Today I am a size 4-6 at 135.5 lbs). I weighed 160 lbs. after my 4th child...the decision to divorce my husband helped motivate me to shed most of that. I joined a gym and bought a copy of Weight Training for Dummies and got down to a size 8. I was thrilled. I never dreamed that one day I might be smaller than that--it never crossed my mind. Two years ago at 147 lbs. I got serious about my nutrition and weight training. Soon after, I discovered Precision Nutrition, which led me to NROL, NROL4W, and WSFL. It was my search for support while on WSFL that led me to this site and FLTS. I did lose nearly 6 lbs. on WSFL, but I still have some belly left. I am looking to whittle away that last layer of fat and get into a bikini (comfortably) for the first time in my life. (I have always had a belly...so even while a 'not fat' kid I felt self-conscious around my flat ab'd friends.) My stats as of today: Height: 5' 7" (I round up) Weight: 135.5 lbs. bust: 34" (I round up) below bust: 29" true waist: 27" hips: 36 3/4" thighs: 22 3/4" both last bodyfat via caliper, 4 skinfold: approx. 23% I think I would be very happy at 19% Here is what my first day on the OPT program looks like: Breakfast 1.0 Serving Coach's Oats 160C 0.33 Cup EGG BEATERS Egg Whites 39.6 Cal 5.0 Grams SMART BALANCE 67% Buttery Spread 28.6 Cal AM Snack 1.0 Item HANDI-SNACKS Low Moisture, Part Skim Mozzarella String Cheese 80.0 Cal 1.0 Item Nectarine 66.6 Cal Lunch 8.0 Grams Feta Cheese 20.9 Cal 5.0 Ounces Pork Loin, Center Cut, Chops, Separable Lean, Broiled 286.2 Cal 0.5 Cup Red Salsa, Uncooked 21.4 Cal PM Snack 0.25 Ounce FLEISCHMANN'S Balsamic Vinegar 9.9 Cal 0.5 Cup Green Bell or Sweet Pepper 20.1 Cal 1.0 Tsp Olive Oil 39.8 Cal 0.5 Ounce Parmesan Cheese, Grated 64.6 Cal 3.0 Cups Spinach, Trimmed Leaves 9.5 Cal 3.0 Ounces Turkey Breast, Meat and Skin, Roasted 160.7 Cal Dinner 1.0 Item Banana 108.6 Cal 3.0 Ounces Beef Top Sirloin, 1/4in. Fat, Pan Fried 202.3 Cal (it was really a leaner cut, couldn't find in database) 1.0 Cup Broccoli, Chopped, Boiled, Drained 43.7 Cal 8.0 Grams Feta Cheese 20.9 Cal Total for all meals 135.1 g (Pro) 92.6 g (Carbs) 53.8 g (fat) 1383.4 Cal Macros: P 39% - C 26% - F 35% Target Calories: 1355 Actual Calories: 1383.4 (per BodyBugg) Target Calorie burn: 2085 Actual Calorie burn: 2042 Target Deficit: 730 Actual Deficit: 659 My biggest problem was finding time in the evening to eat my food. I work an 8-5 desk job where I sit in a cubicle with my cooler full of food at my side. My 2nd job I work as a personal trainer from 5:30 pm to 9:30 pm. Last night I had back to back clients all the way through and I can't really eat in front of them while I'm training, you know? SO, I had my string cheese and nectarine about 15 minutes before I started the workout at 9:45pm. I didn't have time for a warmup or recovery. I just wanted to get home and get to bed. Resistance Training Program A-1: Wide Stance DB Deadlifts--3x10x40's Swiss Ball Bridge Swiss Ball Flys 3x10x25's -- I didn't do these seated but supine on the ball. I don't get seated--the line of gravity is wrong. Neutral Grip Shoulder Press-- 10x25's (last 3 were cheater push presses), 10x20's, 7x20's Prone Supermans Low to High Woodchops--didn't use DB (I forgot); used Freemotion Cable instead x 10 lbs.? Planks--3x1 min.