In this log, I'm going to track my quest on 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.
Some background on me. Given that I'm doing this program, it may be obvious that I have a history of overtraining and extreme dieting.
(Warning - if you're a dude made uncomfortable by the word "amenorrhea", perhaps this isn't the log for you to read.)
My New Year's resolution going into 2005 was to lose some weight. I never weighed myself at my heaviest, but I'm thinking I was about 180-185lbs. (I'm 5'4", and now 31 years old.) From January 2005 to October 2005, I lost 40-45lbs (calorie restriction and 30 mins aerobic exercise a day), getting down to about 140. I then started "maintenance" and gradually lost another 10 pounds. I started exercising more and more, and before long, was up to about 10 miles of walking and running every day, except one rest day per week. Oh yeah, and I trained for a marathon on Saturdays. Plus I did yoga. And pilates. At this point, I was eating 2,000 calories a day and maintaining my weight. I was constantly low energy and feeling dizzy and cranky.
Then, just for fun, I added strength training! And didn't eat any more! The new energy demands made me a little insane and finally I had a meltdown and started therapy to deal with the compulsive exercise issue. I went on an eating binge, gained 10 pounds, then went on a diet and lost 5.
Now? I am okay. I think. Even though I am a little bigger than a lot of people here (now 135 pounds, and the Omron puts me at 22.7%) I am happy with how my body looks, and I would like to get the metabolism to where it should be after the rollercoaster of crap I have put it through. Oh, and I went off the pill because I'm trying to get pregnant, and I think I have secondary amenorrhea. Makes getting knocked up hard, no matter how much we "practice." So. Gotta try to fix that. (Yes, I have a doctor's appointment scheduled.)
Soooo.... Enter R.E.P.A.I.R.
(By the way, this is a great read. I highly recommend it.)
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.
This scares the freaking crap out of me. I have not gone more than one day without intense exercise for the last three years. And now I'm supposed to not do ANYTHING for two weeks. Going to be hard.
The food thing is even harder. Based on her Metabolic Level Test, I am a level two. (My results - 7 A's, 6 B's, 7 C's, 2 D's, 1 did not answer; I averaged that to a B/Level Two.) Based on her Activity Test (with no exercise), I have a 1.4 multiplier on my BMR - that seems high, but I live in a city and have to walk a lot to get to work and run errands, and I have two dogs that have to be walked.
Given those results, I have the following food guidelines for the next two weeks:
1470 calories
147 g protein
40 g fat
the rest carbs
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. Soon I will be R.E.P.A.I.R.ed!
I have heard about this book but I don't have it. I'm interested to hear how it goes for you. After your half marathon is the perfect time for some rest.
Sounds like you have a good plan in place. It will be hard, but you can do it and you have this board for support.
Quote:
Originally Posted by LWilson212
I have heard about this book but I don't have it. I'm interested to hear how it goes for you. After your half marathon is the perfect time for some rest.
Thank you so much for your support, Ginger and Leah! It really means so much to me.
So, the first day went pretty well! Was STARVING all day, probably because I'd done HIIT the day before starting my rest and that always spikes my appetite. Feeling not as hungry today.
As far as Rest goes, I did go to the gym, but only to get a massage. Leigh suggests that for the first stage, so I felt justified. hee hee. I kept the city walking to a minimum and probably came in just over a mile, including the dog walk.
Food was a little tougher. Here are the totals:
Calories - 1574 (104 over)
50g fat (10g over)
142g protein (perfect)
Details:
7:30am - Hardboiled egg, strawberries, carrots
(was still hungry after eating; when I got to work I had about 3 sips of coffee with skim milk then spilled it, too lazy to bother with getting more)
11am - Fage 2% yogurt with a cup of mixed berries, small piece of cheese
(full for awhile; had an Enviga around 12:30; starving at about 1pm)
2pm - Spinach salad, cottage cheese, hardboiled egg
(full for awhile; digestion issues)
5pm - Red pepper strips, salmon cup, 1/2 cube baked tofu
(still hungry; felt a little dizzy when walking the dogs at 7:30)
8pm - Stuffed orange roughy, steamed broccoli, Fage 0% yogurt
(hungry)
9:30pm - Apple
10:30pm - Protein shake with 1/3 banana
Sleep: 8 hours. Woke up at 12:30am and 3am to use the restroom. Did not wake up hungry as I'd feared.
Water/sodium: Probably need less of both of these. Will work on that.
Emotionally: Was pretty anxious about not exercising. Also anxious about eating less/worried I'd be starving. Feeling better about doing something about the problem, though.
Weight: 135.4
Waist: 27.25
Omron: 23.7% (according to this, I've gained 1% body fat since Monday despite the same weight and waist measurements. Love the Omron!)
Marty, I will be following your log with interest. I am working with Leigh and I have had pretty bad metabolic issues in the past which I think are healed for the most part although I have a "sensitive system". I wish I'd had this book three years ago!!
Julie
__________________
Life's a Journey ... Enjoy the Ride!
Dude, yesterday I was a Hungry Hungry Hippo. I was starving all day and then to top it off, had to go to a freaking cupcake decorating class after work with my friends. (Don't ask. They like crafty stuff.) I sat there with cupcakes and buttercream and fondant in front of me and wanted to dive in face first.
Anyway. Rest is going well. Starting to really like it, actually. Kept the city walking to just over a mile yesterday.
Food was good, despite the cupcake temptation. Though I will admit to totally licking my (mostly clean) buttercreamed fingers at the end of Cupcake class and I did not include that in the calorie total. Hee hee
1478 calories
39g fat
149g protein
Sleep: I was in bed for 8 hours, but didn't sleep really well. Woke up hungry at 4am and had a hard time getting back to sleep. Ended up eating a very early breakfast today.
Water/sodium: Better! I think the sodium was right on track. Water a bit high still. I am supposed to aim for 4-8 oz of water per hour, and yesterday I brought in a cup with the oz measure on the side. Every hour on the hour I fill it to 8oz and drink as slowly as possible. lol
Emotionally: The cupcakes made me anxious, as did being so hungry. But gradually am feeling better.
Also should mention I'm taking 3 fish oil caps a day and a tsp of flaxseeds, along with a multivitamin.
Marty, I will be following your log with interest. I am working with Leigh and I have had pretty bad metabolic issues in the past which I think are healed for the most part although I have a "sensitive system". I wish I'd had this book three years ago!!
Julie
Hi Julie! I have been lurking in your log for a long time. I know - I wish I'd had this book a long time ago too!! I'm just so glad to have it now. Thanks for stopping by!
Your ability to work hard will make all the difference. I would have to want this badly to be able to sit around for a couple of weeks, but if it helps you normalize and get on track, then it will be worth it. Leigh Peele has a great reputation around here. Keep us posted.
Your ability to work hard will make all the difference. I would have to want this badly to be able to sit around for a couple of weeks, but if it helps you normalize and get on track, then it will be worth it. Leigh Peele has a great reputation around here. Keep us posted.
Rest is going still well. Had to walk a bit more than I'd like to have, as I had a dr's appt nowhere near public transportation, but it still wasn't more than a mile and a half for the day. (Just to be clear - I am walking the minimum that I can without hiring a limo service to drive me around Chicago as well as a full time dog walker. I don't have my own car and live in the city, so some walking is necessary. Writing down here what I'm doing helps me keep it low and not rationalize long dog walks or anything like that! hee hee)
Food was good, less hungry than the previous couple of days!
1466 calories
45g fat
154g protein
The details, just for fun:
6:30am & 8am (split breakfast into two parts since I woke up very very hungry) - Cottage cheese and some grapes, followed by a hardboiled egg and some green tea
12pm - Fage 2% yogurt, carrots, cup of mixed berries
2pm - Spinach salad, hardboiled egg, cottage cheese
5pm - Tuna cup, carrots, small piece of cheese
8:30pm - Lemon & Dill Salmon with steamed broccoli
10:30pm - Fage 0% yogurt, protein shake with 1/3 banana
Sleep: Slept really well. 8 hours.
Water/sodium: Good. Might have gotten a little too much sodium, but water was closer to the guideline. Still working on these.
Emotionally: No longer anxious about not exercising. Mostly just happy. A little anxiety about keeping the food levels low - like most people, during the week is not a problem, weekends are harder. I'm also anticipating some problems with not being able to be active this weekend - Saturday mornings for me generally mean running for 3 hours followed by some roller blading or a bike ride. I'm going to try to get out of the house and occupy myself without exerting myself. This may mean I have to go to the mall and buy stuff.
For the "extra credit," I'm planning on picking up some epsom salts tonight and taking a bath with them this weekend. Should be fun to try.
I forgot to mention that I heard from Leigh yesterday. I am so overwhelmed with how much support I've gotten from this board. Especially since my "Workout Log" consists of .... no workouts.
How about a visit to a museum instead of the marathon outdoor activity? Or to an arboretum (Chicago must have one) or some public gardens ... spring is a good time to visit. You'll be walking, but it is more like strolling. Also check out if there are any good movies you want to see opening ...
Leigh is awesome ... that's all I have to say!!
__________________
Life's a Journey ... Enjoy the Ride!
It sounds like you are doing well so far with staying on the program. I know exactly what you mean with that anxious jittery feeling when I am hungry! I hate that so much!
I hear you on not knowing what to do with yourself. I spend most of my free time working out or eating!
Um, I love resting. Without going into a lot of TMI detail, I have seen vast improvement in both "bathroom habits" and libido in past couple of days. Mood, too.
City walking about a mile yesterday.
Food was just okay. I got a bad headache in the afternoon and felt so hungry I wanted to puke at times. Also a dizzy spell. Eh. I might just start eating a bit more. As far as I can tell, the only way that will hurt me is that I'd gain a little weight during this reseting process (it is designed to reset your metabolism with no weight gain). I guess I'll try to hit the calories guidelines (and definitely the protein requirements) but not beat myself up if I go a bit over on the calories.
Anyway, I'm not sure about dinner because Rob cooked without my supervision and isn't as stingy with the olive oil as I am, so hopefully this is a good estimate.
1523 calories
44g fat
140g protein
Sleep: ROCK STAR! Perhaps even a bit excessive. Nine hours, then breakfast, then a two hour nap.
Water/sodium: Good.
Emotionally: Very good. Need to remember to take things one day at a time instead of looking ahead to all the social engagements I have planned next week and stressing out about food, though.
Loved the epsom salt bath!!!! Will take another one today. Also, I'm taking Julie's suggestion and going to see Forgetting Sarah Marshall today. Woo hoo!
How about a visit to a museum instead of the marathon outdoor activity? Or to an arboretum (Chicago must have one) or some public gardens ... spring is a good time to visit. You'll be walking, but it is more like strolling. Also check out if there are any good movies you want to see opening ...
Leigh is awesome ... that's all I have to say!!
Thanks again for the suggestion! I'm taking it!
And she IS awesome! Seriously - your results with her are amazing.
Quote:
Originally Posted by LWilson212
Hi Marty-
It sounds like you are doing well so far with staying on the program. I know exactly what you mean with that anxious jittery feeling when I am hungry! I hate that so much!
I hear you on not knowing what to do with yourself. I spend most of my free time working out or eating!
I know! Working out and eating are my hobbies!! Now I can't really do either. Just for a little while though. Is it bad that I'm already looking ahead to the last week, where I "have" to stuff my face? hee hee
Keep up the good work. I would not worry to much about a few meals that go a bit over your calorie count. From what little I know about your program, its more about focusing on YOU and giving yourself a break. So don't fret on the calories to much. Your body will even everything out in its own time.
Hi I'm new around here but I found your blog on google the other day and just wanna say hi. I'm starting Leigh's R.E.P.A.I.R too because I was inspired by you post lol. I will keep checking in your log (I actually read it everyday.) I log my progress somewhere else (and in other language so you can't read mine haha.) Take a good care!
Ooh, this looks like an interesting log! I love logs that think out loud because I learn so much from them. I was just looking over Leigh's new books' pages the past couple of days, too, so good timing.
Keep up the good work. I would not worry to much about a few meals that go a bit over your calorie count. From what little I know about your program, its more about focusing on YOU and giving yourself a break. So don't fret on the calories to much. Your body will even everything out in its own time.
Keep on RESTING!!!
Thanks! You're right.
Quote:
Originally Posted by UConnJulie
Nice progress on the enjoying the resting!
How was Forgetting Sarah Marshall? Looked funny ... I like all those guys from Freaks and Geeks ...
Hi Julie! It was really funny. I saw Baby Mama the week before, and thought it was actually funnier, but they were both really good! I have a total embarrassing girl crush on Kristen Bell, too (Veronica Mars was one of my favorite shows)
Quote:
Originally Posted by warasa
Hi I'm new around here but I found your blog on google the other day and just wanna say hi. I'm starting Leigh's R.E.P.A.I.R too because I was inspired by you post lol. I will keep checking in your log (I actually read it everyday.) I log my progress somewhere else (and in other language so you can't read mine haha.) Take a good care!
Hi! Oh, I really wish I could read your log to see how things are going for you! Keep me posted on your progress - I would love to hear about someone else doing this program. PM me anytime!
Quote:
Originally Posted by nutbar
Ooh, this looks like an interesting log! I love logs that think out loud because I learn so much from them. I was just looking over Leigh's new books' pages the past couple of days, too, so good timing.
Hi Diane! Thanks!
I have to admit I have been totally lurking in your log for months. (Just like with Julie!) You're so funny. Thanks for reading and stopping by!
Quote:
Originally Posted by gobbla
*subscribe*
Hi Tony! Thanks for subscribing! I actually read both of your reviews of the new books right after I bought them. I really like your blog.
Wow. Does this post make me look like a total weirdo undercover lurker/stalker or what?
Yesterday was good! Since I didn't have to commute, I pretty much sat on my ass all day.
Food was pretty good, too. We went out for Indian food after the movie, and I had a salad (with no dressing, I guess they just squeeze lemon juice on salad? It wasn't bad with salt and pepper) and some catfish. I ate about half the catfish and brought the rest home for the pups. It was funny, my cat loves tuna and salmon so I tried giving her some catfish, too, but she wouldn't eat it. Rob thinks it's a matter of solidarity and that our cat is afraid of being a cannibal by eating catfish. Nerd.
1495 calories
38g fat
157g protein
Wasn't as starving during the day, but did have one dizzy spell. I actually started to think maybe I was pregnant, since I keep having them, but First Response would beg to differ. So no dice.
Sleep: Didn't sleep well, though I tried! Was in bed for 8 hours. Maybe I slept too much yesterday?
Water/sodium: Pretty good. Might have gone a bit over on sodium.
Emotionally: Great. Really good.
Another great epsom salt bath. I'm glad that stuff is cheap, because this is going to be a regular thing for me, now! I wish massages could be just as regular.
Going to a mother's day brunch today with my mommy and daddy! It's a buffet, but I plan to order off the menu lest chaos ensure. After that I'm going grocery shopping and getting food for the week, and catching up on Top Chef and Lost. Yay!
Weight: 135.0
Waist: forgot
Omron: forgot (apparently I'm not so good with my measuring routine on weekends. Oops.)
Wow this is an excellent log for me to read. I came from the same place as you. I hired a local trainer and he kicked my metabolism back into shape in a few months time. I went from eating 1400 kcals a day (and doing massive amounts of cardio) to 2300 kcals a day (and losing weight still) with much less cardio. It has been quite a nice ride for me the past months with emotions all over the place about eating and being fat and all that silly stuff. Interestingly I am also 5'5" and 135 ish pounds. My bf is also dialed in at around 22% on the hand-held Ormon.
Glad you like the blog. If you've got any ideas or suggestions for improvement I'd be thrilled for feedback.
For some reason my brain keeps scrambling the "ormon". That's not good.Leigh is a great person\trainer and is constantly getting better and better. Stick with it. To be honest I just want to read about a success story. Do good things.
Time for some R.E.P.A.I.R.
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