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Etana · 10-05-2008, 09:14 AM

REPAIR Log: STAGE 5 "Increase" DAY 6 - 10/04/2008 Saturday
calories are increased to 1753
YES! Macros
YES---cal 1,699cal (goal = 1753 cal)
YES---pro:24% ....106gm.... (goal prot ...25%)
HIGH---fat:26% .... 51gm ....(goal fat ....20%)
LOW---carb:50%..223gm ....(goal carb ....55%)
YES---73% carbs are starchy carbs (goal = >50%)
weight 10/4= scale down 3 pounds to 170 (begin REPAIR 8/25=173)
__________________________
Food weighed in fitday.com
http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. peach, bran muffin
2. turkey, sweet potato 1oz cheese, 49gm granola
3. Stuffed peppers: ground turkey, shrimp, crabmeat, cheese, .35C spaghetti sauce (at an Atkins' friend's house)
4. 39gm angel food cake, blackberries, 27gm ricotta cake,
5. Vegie root chips, 30gm granola, 1/4C 2%milk
NO CHOCOLATE!
__________________________
Comments/questions, how I felt:
Acknowledgement: I estimated cal and macro best I could from eating at a friend's house, I had fun at Jazzercise, I gardened, and decorated my home with all my Halloween witches

; very active day!
1. BM= 1B (for digestion issue details see 9/1/08 log)
2. note: NO blood in stools; I perhaps am having more frequent BM=carbs?
3. Sleep: 8 hrs GOOD
4. Weight down 3 pounds on scale, with high calories!
5. Today was a "0-chocolate day," as promised
5. Foot tendon: hurting after Jazzercise & gardening; I rested and massaged foot, and by evening it didn't hurt and I was able to be active again.
5. REPAIR Stage 5: Jazzercise
__________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 8 hours 9/30
YES_ water 64 oz: yes
__________________________
Extra credit: all of the past 5 weeks:, spa, massage, supplements, foam roller, mobility exercises...
__________________________
To do better tomorrow: Continue REPAIR Stage 5 Increase
1. SLEEP SLEEP please get 7-8 hours sleep
2. Meet, but don't exceed my calorie target: I have 1565 calories today to meet target
5. count my water (2 liters!)

10-05-2008, 09:14 AM	#152 (permalink)
Etana Senior Member Join Date: Aug 2008 Location: Appalachian Trail, Silver Spring, MD Posts: 1,819	REPAIR Log: STAGE 5 "Increase" DAY 6 - 10/04/2008 Saturday REPAIR Log: STAGE 5 "Increase" DAY 6 - 10/04/2008 Saturday calories are increased to 1753 YES! Macros YES---cal 1,699cal (goal = 1753 cal) YES---pro:24% ....106gm.... (goal prot ...25%) HIGH---fat:26% .... 51gm ....(goal fat ....20%) LOW---carb:50%..223gm ....(goal carb ....55%) YES---73% carbs are starchy carbs (goal = >50%) weight 10/4= scale down 3 pounds to 170 (begin REPAIR 8/25=173) __________________________ Food weighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler 1. peach, bran muffin 2. turkey, sweet potato 1oz cheese, 49gm granola 3. Stuffed peppers: ground turkey, shrimp, crabmeat, cheese, .35C spaghetti sauce (at an Atkins' friend's house) 4. 39gm angel food cake, blackberries, 27gm ricotta cake, 5. Vegie root chips, 30gm granola, 1/4C 2%milk NO CHOCOLATE! __________________________ Comments/questions, how I felt: Acknowledgement: I estimated cal and macro best I could from eating at a friend's house, I had fun at Jazzercise, I gardened, and decorated my home with all my Halloween witches; very active day! 1. BM= 1B (for digestion issue details see 9/1/08 log) 2. note: NO blood in stools; I perhaps am having more frequent BM=carbs? 3. Sleep: 8 hrs GOOD 4. Weight down 3 pounds on scale, with high calories! 5. Today was a "0-chocolate day," as promised 5. Foot tendon: hurting after Jazzercise & gardening; I rested and massaged foot, and by evening it didn't hurt and I was able to be active again. 5. REPAIR Stage 5: Jazzercise __________________________ YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55% YES_ 7-8 hrs sleep = 8 hours 9/30 YES_ water 64 oz: yes __________________________ Extra credit: all of the past 5 weeks:, spa, massage, supplements, foam roller, mobility exercises... __________________________ To do better tomorrow: Continue REPAIR Stage 5 Increase 1. SLEEP SLEEP please get 7-8 hours sleep 2. Meet, but don't exceed my calorie target: I have 1565 calories today to meet target 5. count my water (2 liters!) __________________ - Etana log: Get In and Get Out: RESULTS are the name of my game Etana's google-docs spreadsheet Etana's Fitday Etana REPAIRs log Last edited by Etana : 10-05-2008 at 09:50 AM.