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Etana · 08-25-2008, 01:31 PM

8/25/08 REPAIR Stage 1 Day 1

"In this log, I'm going to track my daily stats for Leigh Peele's R.E.P.A.I.R. program, found in her Metabolic Repair Manual. This program is designed to reset a person's metabolism after long periods of overtraining and extreme dieting. "(I've quoted Marty and I'll borrow some structure from her REPAIR log; thanks Marty!)

I began writing, and it got very long, I put my background in a second post.

Plan: REPAIR for 8 weeks, from August 25 to October 19, then resume fat loss diet with what I have learned, to cause desired results of 6 pounds per month.

Short Term Goals:
1. To do the REPAIR program as written for 8 weeks with good spirit, surrender, faith, serenity and compassion
2. To take time to rest and create peace, read, enjoy autumn on my deck, tidy, catch up on home light projects
3. To log results daily and weigh food and hit macros daily

Long Term Goal
1. Effective weight loss, hitting my goals, to get in and get out, and then live a life of maintenance
173 8/25/08
173 10/19/08
166 11/16/08 -6 pounds
160 12/21/08 -6 pounds
154 01/18/09 -6 pounds
xxx 01/25/09 Refeed week
148 02/23/09 -6 pounds GOAL WEIGHT.

Stats:
Age: 62, post-menopausal
Height: 5’4” (lost 2.5" in past 4 years)
Weight: 173
Bodyfat %: about 35% last I looked
____________
R.E.P.A.I.R.
The first phase is Rest. "I am to sit on my ass for the next two weeks and do nothing that my life does not absolutely require."
I am not an overtrainer. I love to NOT do exercise. It is fine for me to rest for 2 weeks and do no activity.

FOOD: Based on Leigh's Metabolic Level Test, I am a level 2.5. (My results - 6 A's, 6 B's, 5 C's,5 D's, One I did not answer; I averaged that to a B-C/Level 2.5.) Based on her Activity Test (with no exercise), I have a 1.2 multiplier on my BMR

Given those results, I have the following food guidelines for the next two weeks:
1200 calories
120+ g protein 40%+
27-33 g fat 20%-25%
75-90g carb 25%-30%

Today is Day 1. Since I will have no workouts to record for awhile, I will be posting about how I'm feeling and how the food thing is going.
Rule 1 No exercise
Rule 2 7-8 hrs sleep tonight
Rule 3 re-calculate maintenance calories gave me 1200 cal / day
Rule 4- Ease in carbs
Rule 5 - water
Rule 6 - sodium < 3000mg
Extra credit:
a. spa, massage, epson salt bath
b. increase potassium and magnesium:
Potassium Morton Light salt, bananas, figs, most seeds almonds
Magnesium spinach, beans, sweet potato

.... My background in next message.
Whew, the planning is very time-consuming
- Etana

08-25-2008, 01:31 PM	#1 (permalink)
Etana Senior Member Join Date: Aug 2008 Location: Appalachian Trail, Silver Spring, MD Posts: 1,692	Etana REPAIRs 8/25/08 REPAIR Stage 1 Day 1 "In this log, I'm going to track my daily stats for Leigh Peele's R.E.P.A.I.R. program, found in her Metabolic Repair Manual. This program is designed to reset a person's metabolism after long periods of overtraining and extreme dieting. "(I've quoted Marty and I'll borrow some structure from her REPAIR log; thanks Marty!) I began writing, and it got very long, I put my background in a second post. Plan: REPAIR for 8 weeks, from August 25 to October 19, then resume fat loss diet with what I have learned, to cause desired results of 6 pounds per month. Short Term Goals: 1. To do the REPAIR program as written for 8 weeks with good spirit, surrender, faith, serenity and compassion 2. To take time to rest and create peace, read, enjoy autumn on my deck, tidy, catch up on home light projects 3. To log results daily and weigh food and hit macros daily Long Term Goal 1. Effective weight loss, hitting my goals, to get in and get out, and then live a life of maintenance 173 8/25/08 173 10/19/08 166 11/16/08 -6 pounds 160 12/21/08 -6 pounds 154 01/18/09 -6 pounds xxx 01/25/09 Refeed week 148 02/23/09 -6 pounds GOAL WEIGHT. Stats: Age: 62, post-menopausal Height: 5’4” (lost 2.5" in past 4 years) Weight: 173 Bodyfat %: about 35% last I looked ____________ R.E.P.A.I.R. The first phase is Rest. "I am to sit on my ass for the next two weeks and do nothing that my life does not absolutely require." I am not an overtrainer. I love to NOT do exercise. It is fine for me to rest for 2 weeks and do no activity. FOOD: Based on Leigh's Metabolic Level Test, I am a level 2.5. (My results - 6 A's, 6 B's, 5 C's,5 D's, One I did not answer; I averaged that to a B-C/Level 2.5.) Based on her Activity Test (with no exercise), I have a 1.2 multiplier on my BMR Given those results, I have the following food guidelines for the next two weeks: 1200 calories 120+ g protein 40%+ 27-33 g fat 20%-25% 75-90g carb 25%-30% Today is Day 1. Since I will have no workouts to record for awhile, I will be posting about how I'm feeling and how the food thing is going. Rule 1 No exercise Rule 2 7-8 hrs sleep tonight Rule 3 re-calculate maintenance calories gave me 1200 cal / day Rule 4- Ease in carbs Rule 5 - water Rule 6 - sodium < 3000mg Extra credit: a. spa, massage, epson salt bath b. increase potassium and magnesium: Potassium Morton Light salt, bananas, figs, most seeds almonds Magnesium spinach, beans, sweet potato .... My background in next message. Whew, the planning is very time-consuming - Etana