So, Norah, did you survive the cakes? I have this coming up next Thursday, but at least I have plenty of warning. They started monthly birthday celebrations with potluck and cake. I know I will eat the cake...but I have enough warning now to plan for it. Even if I don't initially eat the cake...it will keep calling to me and eventually I will cave. I usually do pretty good against the other goodies that show up randomly as long as I've packed my own food for the day.
So I managed okay with the cakes - I stole a spoontip of frosting off each & called it done (yes, a clean spoon each time, off the box lid so I wasn't getting germies on someone else's cake...)
However, unbeknownst to me, that afternoon's craving was the result of the onset of PMS, and the spiral quickly commensed.
NUTRITION
Week
Deficit
Calories
Protein
Fat
Carb
Plan
35%
1484
40%
25%
35%
Monday
35%
1479
40%
25%
36%
Tuesday
34%
1506
45%
25%
30%
Wednesday
34%
1498
40%
28%
32%
Thursday
29%
1627
36%
26%
38%
Friday
28%
1634
38%
28%
34%
Saturday
17%
1897
28%
28%
45%
Sunday
55%
1038
46%
26%
28%
Average
33%
1526
10)">39%
26%
35%
I managed to eat some healthy foods, but then just piled my carbs on top of that. The positive is that there was some restraint shown, and I pulled it together Sunday enough to make my weekly average turn out somewhat decent.
Another enouraging sign - typically when I eat poorly over the weekend, it shows on the scale Monday. This poor eating cycle started Thursday, yet when I weighed in I had lost 2 lbs! Now, I know that I might find that 2lbs back tomorrow (if I was to weigh in, which I'm going to TRY and not do), but it's still encouraging to me that my body is improving despite my diet infidelity.
And, I managed to get 95% of my workouts in - 1 cardio was cut short (20min. instead of 40) along w/ the weights because the gym's child center closed, but overall I did well.
This week is no fitness (just stretching), but a big deficit w/ high protein. Trying to get 171g. of protein in w/ low carbs is going to be a challenge, but the success of last week despite my issues is encouraging me to stay on task.
__________________ "It's never too late to be what you might have been" - George Elliot
(I can't delete the rows for the rest of the week for some reason, but you get the idea).
I'm getting the protein in, the issue is more a little to many carbs & too few fat. BUT, it's really not too far off, so I"m not going to worry about it. My calories for today look like they're going ot be a little low, but I can't think of anything that's 90cals, high fat & low carb (unless I wanna suck on some butter or something), so I'm just going to leave them to use later in the week for a bit more flexibility for myself.
And, although I shouldn't a done it, I weighed myself again & that 2lb loss is staying lost, so that rocks. We'll see where we end up at the end of this week!
__________________ "It's never too late to be what you might have been" - George Elliot
Norah, you're really doing great with your compliance! Even the indulgences you have allowed yourself have fit overall with your goals. Keep up the good work!
And I never even thought of avocado, Lisa - great idea!
I'm actually leaving the cals low today - and actually took a couple extra cals off since I already met my protein g's for the day. I forgot I have to go to a work lunch tomorrow, so that's probably going to throw all my cals outta whack tomorrow. While I can often find at least something vegetarian at most restaurants, it's not generally low fat, even less likely to be low carb, and VERY RARELY high protein. I'm probably looking at veggie soup (if I'm lucky) or a salad - both of which can be low fat, but I"m going ot have to be pushing it to get the protein in tomorrow. However, I have to remind myself this is a marathon, not a sprint, and I've been good w/ protein all week and can "make up" any deficiencies over the next couple of days.
__________________ "It's never too late to be what you might have been" - George Elliot
I can't remember if you include dairy in your diet or not, but you could always get some cottage cheese on the side. If you know where you're going, check to see if the menu is online. Then you can plug some of the options into your log and see how you need to manipulate your day to accomadate before hand and so you choose the best option before you get there! Good luck! Like you said, you know how to compensate around 1 meal. Hope you enjoy your lunch!
Hope the work lunch went well. I've been meaning to stop by here and just tell you what a great job you are doing with the calories and the workouts. You are kicking some major ass.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Looks to me like you're doing very well. I love your charts and that you're even keeping track of your % deficit. Hope the work lunch went well for you.
Thanks, all. Lunch actually was okay. Choice between a veggie plate or veggie-burger (chef made, not bocca or morningstar). Had the veggie plate this weekend & it consisted of lots of starch and carbs and butter, so went w/ the burger. It was HUGE, so only ate 1/3 of it. Later I let myself have a "cake bite" someone from work made & brought in (little donut-hole sized cake balls w/ frosting). I decided I had been super strict all week & the fact that I a) ate sensibly at lunch and b) wasn't going to the "Ice Cream Social" work was hosting in the afternoon entitled me to have a little yumminess. I just know myself, and have to go back to being "good" tomorrow - it's too easy for me to make excuses for myself to start muching on junk. Weekly averages look great, so I'm happy w/ myself.
Can't wait for next week though - protein moving from 171g to about 140, and carbs from 68 this week to 160!!!
The great thing is, what I'm really looking forward to most is FRUITS. Some whole wheat toast & brown rice in there too, to be sure, but some yummy fruits, and even some great bean recipies - yum yum yum!!!
NUTRITION
Week
Deficit
Calories
Protein
Fat
Carb
Plan
40%
1370
50%
30%
20%
Monday
41%
1354
50%
28%
22%
Tuesday
41%
1352
52%
28%
20%
Wednesday
45%
1251
53%
28%
19%
Thursday
34%
1507
47%
26%
28%
Friday
100%
0
#DIV/0!
#DIV/0!
#DIV/0!
Saturday
100%
0
#DIV/0!
#DIV/0!
#DIV/0!
Sunday
100%
0
#DIV/0!
#DIV/0!
#DIV/0!
Average
40%
1366
7)">51%
27%
22%
__________________ "It's never too late to be what you might have been" - George Elliot
olives too. came to me in the night - what can i say.
LOL
While my six year old LOVES them (ever since she was like 3), they're just too nasty for me to consider.
NUTRITION
Week
Deficit
Calories
Protein
Fat
Carb
Plan
40%
1370
50%
30%
20%
Monday
41%
1354
50%
28%
22%
Tuesday
41%
1352
52%
28%
20%
Wednesday
45%
1251
53%
28%
19%
Thursday
34%
1507
47%
26%
28%
Friday
39%
1387
55%
24%
21%
Average
40%
1370
8)">52%
27%
22%
Did decent today - worked it so I actually get popcorn & butter for a snack, so WOO HOO!! Trying to plan out the weekend - MIL is out of town so we arent' going out to eat anywhere, which actually is a good thing - much easier to plan my food this way.
__________________ "It's never too late to be what you might have been" - George Elliot
Weekend didn't end up as I wanted it - was at home too much and was craving carbs & sweets. So I somewhat avoided eating rather than eat well them pile junk on top. Not the best solution, but I just didn't have the motivation to plan out how to fit my carbs in and was concerned about calories getting to high, so I just tried avoiding the issue entirely.
NUTRITION
Week
Deficit
Calories
Protein
Fat
Carb
Plan
40%
1370
50%
30%
20%
Monday
41%
1354
50%
28%
22%
Tuesday
41%
1352
52%
28%
20%
Wednesday
45%
1251
53%
28%
19%
Thursday
34%
1507
47%
26%
28%
Friday
39%
1387
55%
24%
21%
Saturday
43%
1300
32%
30%
38%
Sunday
53%
1077
30%
34%
36%
Average
42%
1318
10)">46%
28%
26%
Sunday probably wasn't as low cal as it looks - I did some "bites here & there" that I tried accounting for in my log, but it might have been higher.
So my deficit was a little severe, and my protein not quite on target this weekend (I was scheduled to eat some greek yogurt w/ protein powder for an evening snack, but it's now 11pm and I'm just skipping it). Overall, though, I didn't do too bad, considering it was a high deficit & REALLY high protein for me.
Next week is high cal (only 30% deficit), and back to working out, so we'll see how it goes...
__________________ "It's never too late to be what you might have been" - George Elliot
I'm on Week 5 of OPT and did my first cardio today - basicly, 2min @ 55% MHR, then 3min 75% MHR. Which means I should have been doing 2min @ 103, then 3min. @ 141.
Except that I forgot to calculate the #s before hand. Last week was rest, and i thought weeks 1-3 were at 50% - I knew I was doing about 130, so I did my week 5 cardio at 130 and 170 - which is actually 70% and 90%.
Damn.
Thing is, I enjoyed it. I felt like I was actually accomplishing something after a week of nothing. And it turns out, it was probably counter-productive. Not like eatting a pack of ho-hos counter-productive or anything, but not the most effective use of my time.
Ugh. It's so BORING going slow...
__________________ "It's never too late to be what you might have been" - George Elliot
I'm on Week 5 of OPT and did my first cardio today - basicly, 2min @ 55% MHR, then 3min 75% MHR. Which means I should have been doing 2min @ 103, then 3min. @ 141.
Except that I forgot to calculate the #s before hand. Last week was rest, and i thought weeks 1-3 were at 50% - I knew I was doing about 130, so I did my week 5 cardio at 130 and 170 - which is actually 70% and 90%.
Damn.
Thing is, I enjoyed it. I felt like I was actually accomplishing something after a week of nothing. And it turns out, it was probably counter-productive. Not like eatting a pack of ho-hos counter-productive or anything, but not the most effective use of my time.
Ugh. It's so BORING going slow...
Hang in there. I hate that kind of cardio, too. You are doing really well with your food and your protein, especially.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Is it a bad sign when you want to cry after a workout?
Starting OPT Week 5, did strength B2. Wide DB Deadlifts - 3x12/30e Overhead Squat - 3x12/10e Close Grip Push Ups - 3x12 Did the sissy ones, prob. didn't go down far enough, and bearly got the 12 done. Lateral Raise - 3x12/5e (ouch! I have sissy muscles there...) - bearly eaked out the 12 DB Get Ups - 3x6-ish. I dont' get these. Tried 1 form I saw on YouTube where you basicly get into a lunge - so not working for my weak @ss legs. Instead I'm forgoing the DB and just standing up from laying w/o using my arms (keeping 1 in the air). Jack Knives - 3x12 Almost fell on my fave several times, and I'm sure I'm not extending as far as I should.
The only positive about the workout is that I'm looking forward to seeing how much improvement I'll have made on these in another 4 weeks.
Sigh...
__________________ "It's never too late to be what you might have been" - George Elliot
Well, my 8-5 job yesterday became 8am-8:30pm 'cause I had a report to get out. So no workout, and no dinner - just 3 hershey kisses and some hard boiled eggs while making lunches for the next day, then straight to bed.
Today is swamped at work, too, so as it's after 2, I don't think I'll get a lunch workout in today, either. But my food is looking ok...
NUTRITION
Week
Deficit
Calories
Protein
Fat
Carb
Plan
30%
1598
35%
25%
40%
Monday
32%
1559
35%
25%
40%
Tuesday
36%
1472
38%
23%
38%
Wednesday
38%
1418
37%
29%
34%
Thursday
100%
0
#DIV/0!
#DIV/0!
#DIV/0!
Friday
100%
0
#DIV/0!
#DIV/0!
#DIV/0!
Saturday
100%
0
#DIV/0!
#DIV/0!
#DIV/0!
Sunday
100%
0
#DIV/0!
#DIV/0!
#DIV/0!
Average
35%
1483
6)">37%
26%
37%
My issue now is actually getting more calories & carbs - NEVER thought that would be an "issue" for me! I'm just trying to be sooooo careful about my protein and overall calories that I start coming up to a wall when I'm within 100cal. of target or so- I don't reallyl want to eat just to eat, and it gets harder to find something I want that's got the right macros. Plus it's generally my evening snack, so by the time I'm trying to figure it out, it's the end of the day, I probably ended up having dinner late so I'm not even hungry, blah blah blah...
...On the plus side, looks like I'll have some extra calories to spend this weekend if I plan it right!
__________________ "It's never too late to be what you might have been" - George Elliot
Ok, so the week started out harsh, really busy at work, no time to workout. Woke up Friday to a half day at work - and a sore throat. Didn't go away, though more icky-sickiness did. SO, the week ended up being a big backslide for me, 1 cardio & 1 strength workout for the week, and food Fri - Mon was pretty much bad. Made some last minute saves for myself - like choosing a side salad for lunch instead of potato skins since I wasn't even really hungry - but I know I was over on calories, WAY over on carbs, and under on protein all 4 days. I still feel crappy, so I'm not bothered by not working out - I can't get better unless I let my body heal itself - but my food choices weren't benefiting anyone except my mouth. However, I'm really to at least be better about food starting tomorrow, and hopefully I'll at least be able to do my cardio, if not the strength training.
...One bad week does not have to make this a bad year...
__________________ "It's never too late to be what you might have been" - George Elliot
The last post was from the middle of 2 bad weeks - a day or 2 of decent food, then a copule of days of crap, no workouts. Last week I got my workouts under control, but food was still problematic. THis week I think I'm finally back to being in control. I'm not feeling my mojo on food right now - on good weeks/days I'm eager to plan my meals & enjoy what I eat, whereas right now I have control to do it, but I'm not enjoying it like I have. I'm just going to stick to my guns, and try to get my mojo back by regular exercise, regular sleep (which has been helping a LOT, I think), and trying some new foods/recipes.
My weight has been frustrating during all this, of course - I lost 4-6 lbs in the 1st 3 weeks or so of this challenge, and have done nothing since. I'll be good Mon-Wed, lose a pound or two, then have a bad day, get depressed, and gain it back over the weekend. I'm at 187 now - last year I got down to 183 in October then stalled, then stopped for the holidays & took until last month to start back up again. If I could just push through to the 170s that would give me a HUGE lift to encourage me to continue and affirm that what I'm doing is actually working. So, I'm just going to keep at it, and hopefully by the next weigh-in/photos I'll be close to 180...
__________________ "It's never too late to be what you might have been" - George Elliot
A little low actually, but that just gives me room for the weekend. I've done all my strength workouts, and 2 of my 3 cardio - the last will be racquetball w/ Bryan tomorrow or treadmill tonight.
__________________ "It's never too late to be what you might have been" - George Elliot
Good job on the nutrition, Norah. I seem to have a good week every other week. I guess I feel bad enough about the bad week to stay on track for the next week. Really, it is all about planning. Nice tracking...just where I've been slacking :-).
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