I remember buying Lindt 70% individually wrapped squares a long time back. The theory was that I could have a couple that night (new years eve) and then have them periodically. 30 cals each weren't too bad. I see by the log that night that I ate, ummm, 29 of them. I'm assuming that was how many were in the package. Bad idea.
I was going to add a pint of something into my maintenance week, but decided against it. Partly because I had ice cream back in April during my 'not counting' period. Mainly because I knew I was still likely going to eat the entire pint at once. I'm making fruit/yogurt/jam sorbet for company tomorrow. It's really quite good and not too bad calorie-wise. Once they're gone I'm going to play with mixing in some protein powder into a small amount, maybe making it PWO worthy.
Hats off to you on being able to weigh out 5 g of MILK chocolate!
Yeah, I hear you on being able to polish off 2 pints of ice cream.. Häagen Dazs.. hmm you've got great taste. Am so NOT a Ben & Jerry's lover.
Häagen Dazs.. you spelled that like a native!
nah, I'm a peasant at heart; I don't have elite tastes. Starbucks, Edy's soft churned, even WeightWatchers... that's what I eat now: WeightWatchers mocha mouse fudge pop at 1 point hahaha or 100cal... I just don't like the store brands like Turkey Hill or something. I might be able to pass that up...
I just helped schedule the "ice cream social" at work: I requested that it would fall in my refeed week and they agreed. Otherwise, I would not have dared step foot in the door.
It should be noted that my mother and I have managed to pretty much polish off a bag of cherries that I bought yesterday. Good thing that I bought two.
That's 3 x 8oz for me, but she's eaten pretty close to 2 x 8oz, since I think both bags combined were just slightly over 5 pounds.
On a more serious note:
red indicates I increased the weights. I am still being conservative because my rotator cuff IS healing, but is not totally healed:
Thursday OPT C1:
2 sets of 10:
Wide walking lunge alternate sides = no weights this time
swiss ball flys = 2/5#
DB WindMills (alternate sides) = 2/8#
Lateral Raises = 2x5#
Bent Over DB Rows 2/15#
Standing Hammer Curls = 2/8#
Plank Progressions 30 sed; alternate side and leg (5 planks): done
Friday OPT C2:
2 sets of 10:
Overhead squats 2/10#
DB Swing (alternate sides) = 2/10#
Neutral Grip Shoulder Press = 2/10#
Low to High Woodchops DB (alt sides) = 2/8#
Tricep Extensions 15#
Swiss Crunches = done
Plank Progressions 30 sed; alternate side and leg (5 planks): done
Comments:
1. New routine for weeks 10-12 OPT
2. A LOT of upper body work: YEA!!! love it
3. The program is 2-3 days per week, 2-3 sets per time. I did 2 sets but next week will do 3 sets. I have planned to do my third day tomorrow Sunday for this week. I am really playing all out for a scale loss this week .. I am really really really ready for a scale loss this Monday of some significance (2 lbs or more)....... AND some inches lost .....
I wonder if I could make up a routine of just exercises I love, and then increase the weights from week to week?
It would include:
Low to High Woodchops DB (my fave!), DB WindMills, Bent Over DB Rows, Standing Hammer Curls, Neutral Grip Shoulder Press, Tricep Extensions, Swiss Crunches, DB bent over row, deadlifts, maybe some planks cause they're good for me...
It would exclude
supermans
DB get ups
lunges, squats, step ups
It should be noted that my mother and I have managed to pretty much polish off a bag of cherries that I bought yesterday. Good thing that I bought two.
That's 3 x 8oz for me, but she's eaten pretty close to 2 x 8oz, since I think both bags combined were just slightly over 5 pounds.
I didn't buy cherries today because I ate about 6 pounds in the past 2 weeks at 150g-200g per time (5-6 oz portions)... But as I was putting my girlfriend/partner's trail mix into little baggies, and adding dried fruit and m&m's to the mixture (she's ill ...pinched nerve pain... and needs to gain weight)... I realized that 200gram of cherries is only 125 calories and it's a good 5 minute nibble, compared to how many calories is a 5 minute nibble of trail mix? 400cal???
I didn't buy cherries today because they were squishy....
And so I bought 6 cucumbers and 3 stalks of celery and some carrots (which I haven't allowed myself due to the carrot calories... they used to be free in WeightWatchers....)... and I am gonna try to change my nibbling to vegies this week. I do eat LOTS of salad about 3-4cups lunchtime, but I don't late night nibble on vegies, and I think I will see how i like it...
My niece,when she was a toddler, used to nibble frozen peas instead of M&Ms..... nice healthy alternative...
Fruit I bought today: strawberries, blueberries, apricots, nectarines, and a nasty papaya I have to let almost rot before I cut into it, but I kind of am learning to enjoy it...
Well, it's not to say that I could not eat an entire bar, but it doesn't call my name as loudly as a milk chocolate bar does.
I used to not like dark chocolate all that much, but I'm now to the point where milk chocolate tastes bland to me. Go figure. I love my dark chocolate as an occasional treat.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Okay, kind of get it. I put some zucchini on the grill a while back. I had it left over and didn't want to throw it out. I managed to choke it down, but my mother wouldn't eat it. This says a lot because there isn't much she won't eat.
Bravo on the inches lost! (I was thinking it might be a neat thing to add to your graph.)
Yikes on the snake.
As for the zucchini, I've taken to grating it and adding anywhere from a half cup to a cup of it to my two scrambled eggs. Then I toss in something more for flavor, maybe some tomato, green peppers, onion, curry powder, or other spices. (The zucchini can be a little bland by itself.)
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
We've got a zucchini (called a courgette here) here that's 3 weeks old! Yikes.. and a fresher eggplant (called aubergine here.. and indeed, it only seems to go well with pasta sauce & minced meat plus cheese.. will be looking into how well it takes to grated old Swiss cheese = a ton of flavour at low wt.
Results: SAT July 11, OPT Week 10
2328 cal burned
1420 cal eaten incl psyllium & fishoil
908 cal deficit
171.0 (May 4=175.6) down 1.6 from last week,
NO : food (1100-1200 cal) 1420cal
NO: deficit > 908 cal (average deficit this week=1004cal)
YES: exercise: 90min walk + Jazzercise
NO : recovery exercises and foam roller
YES: sleep: 7 hours = 7
YES: water 8-12cup = 8 cups
COMMENTS: 1. FOOD: Wow the calories add up fast. Need to increase my protein from 35% still, up to 50% 2. EXERCISE: 90min walk (30 walk, 60 shopping)+ Jazzercise Maybe the walking today was more like NEAT, not fast enough?? I think it's okay....... 3. SCALE WEIGHT: really really really really really really ready for a 3lb Whoosh! or a 5lb Whoosh.... c'mon now... down 1.6 from last week, but still only .4 lb lower than my low of a month ago... 4. NEAT: good energy 5. RECOVERY: though I'm still totally forgetting to do it, the Jazzercise toning today is very similar to the stretches...
Plan for Sunday: OPT C2, 1 hour walk in the woods with Sig Other/girlfriend to conquer snake-phobia, 1 hour NEAT housework, cal under 1150cal, 10-12cup water, to finish a good week for tomorrow's weigh in & measurements
HABITS TO IMPROVE
RECOVERY 4-7 times per week
SLEEP! min 7 hrs/night in bed with lights off
MORE WATER
I bought the zuchinni to steam with 1 lb of tilapia and cherry tomatoes, and then put into 3 portion containers for a really low cal snack for work this week. Let's see if I do it... Maybe today Sunday I will grill some salmon and zuchinni and sweet red peppers, mmm...
I bought a TON of vegies yesterday the fridge is chock-full
I still did buy corn again ... been eating an ear of corn a day (w/out butter)... mmm... at 10 or 12 ear for $2.00 the corn is so cheap... It's usually 4 ear for $2... It's been my starchy carb for the day every day. I'd love to toss in 1/2 banana into my shake but hitting 50% protein is not an easy task.
I've noticed that this week I've had ice fruit pops for a dessert, not that high cal 60 or 80 cal, but I dunno, what can I do now to speed up fat loss... vegie snacks instead?
It seems there's not much more I can do OH, sleep more, drink more, deficit higher........................ ........
To be honest, 50% protein of total intake, EVEN at low calories is almost disgusting, even though I've had close to 200g of protein a day on average in the days I was still eating dairy.
But that was with much much much more calories.
Results: SUN July 12, OPT Week 10
2285 cal burned
890 cal eaten incl psyllium & fishoil
1395 cal deficit
171.0 (May 4=175.6) down 1.6 from last week, but same as 1 month ago
YES: food (1100-1200 cal)
YES: deficit > 1000 cal (average deficit this week=1004cal)
YES: exercise:
NO : recovery exercises and foam roller
YES: sleep: 7 hours = 7
YES: water 8-12cup = 8 cups
COMMENTS: 1. FOOD: Low cal today; busy and cals didn't mount up; then by 10pm, I'm thinking of tomorrow morning's weekly weigh-in... Need to increase my protein from 35% still, up to 50% 2. EXERCISE: shopping and cooking and gardening type of walking was more like NEAT, not fast enough?? I think it's okay....... GWF showed me busy more hours than flatlining time... Constant jagged graph 3. SCALE WEIGHT: really really really really really really ready for a 3lb Whoosh! or a 5lb Whoosh.... c'mon now... down 1.6 from last week, but still only .4 lb lower than my low of a month ago... 4. NEAT: great energy
Plan for Sunday: OPT C2, 1 hour walk in the woods with Sig Other/girlfriend to conquer snake-phobia, 1 hour NEAT housework, cal under 1150cal, 10-12cup water, to finish a good week for tomorrow's weigh in & measurements
Did not do OPT C2 resistance nor have time for hour walk in woods. My microwave broke Friday and that is a CRISIS!!! Can't heat up those frozen chicken breasts without microwave.. So off to COSTCO today to buy a cheap one DAEWOO brand?? Gardening, cooking, grilling food for next 2-3 weeks, COSTCO, and studying stocks for my investment club meeting Tues took all my time. Not much fun today, and I was running around all day. I need another day off!
My deficit for the week was 7580, a personal best, should equal 2 pounds loss hrmph!
HABITS TO IMPROVE
RECOVERY 4-7 times per week
SLEEP! min 7 hrs/night in bed with lights off
MORE WATER
I wonder if I could make up a routine of just exercises I love, and then increase the weights from week to week?
It would exclude
supermans
DB get ups
lunges, squats, step ups
I'm a bit late to respond, but I see that one one else did, so:
No, you can't
At least not without some risks. If you only do exercises that you like, you risk making your existing imbalances and weaknesses worse. I've never done get ups, but all the other ones on your list are very important exercises for hip mobility, leg and back strength, neck health, etc. Stuff you'll be very grateful you did when you get older. But yes, I too dread and hate my squat day with a passion - just knuckle down and relish in the fun stuff
I'm a bit late to respond, but I see that one one else did, so:
No, you can't
At least not without some risks. If you only do exercises that you like, you risk making your existing imbalances and weaknesses worse. I've never done get ups, but all the other ones on your list are very important exercises for hip mobility, leg and back strength, neck health, etc. Stuff you'll be very grateful you did when you get older. But yes, I too dread and hate my squat day with a passion - just knuckle down and relish in the fun stuff
i guess it was kind of a rhetorical question, or one of an 8 year old "mommy may I?" or sumthin'
OPT for Fatloss: Week 10 END-RESULTS: July 13, 2009
OPT for Fatloss: Week 10 END-RESULTS: July 13, 2009
Actual weekly calorie average 1120cal (goal cal 1100-1200)
Actual 10-week’s calorie average = 1310cal
Week's GWF deficit 7580cal. (my HIGHEST week's deficit)
Should have equaled 2 lb loss this week....
10 weeks' total GWF deficit: 55,563 or 15.9 lbs in theory
171.0 lbs current, 175.6lbs begin (-4.6 lbs scale loss in 9 wks)
I lost .6 lbs this week (from last week)
scale weight is moving down again, but so slow compared to the effort
I lost 1.0" this week: .............................. 10 week Measurements...5/4…...7/13.... change...(from last wk)
Bust...........41.....41.0...= 0.0”....( 0.0” from last wk)
Ribcage .......37.5...36.0...=-1.5” ...(-0.5” from last wk)
waist..........40.....37.5...=-2.5"....(+0.5” from last wk)
stomach........44.5...40.0...=-4.5"....( 0.0” from last wk)
hips...........47.....45.0...=-2.0"....(-0.5” from last wk)
r. thigh.......24.5...23.0...=-1.5"....(-0.5” from last wk) Total inches lost = 12.5" ... -1.0" this week
COMMENTS: 1. RESULTS (fat loss and measurements): Discouraged again. I want a pint of ice cream. Now I am angry!!! Angry at whom, though??? Lost .6 pounds; Measurements down another 1" total, on 1120 cal average and 7580 cal deficit. I was focused on action, energetic with puny results. 2. RESULTS (FOOD): Excellent food with 80% or more 1-ingredient foods. Felt hungry Monday and Tuesday and from time to time, but by Wed. my body had adjusted to the low calories and I wasn't hungry often. 3. RESULTS EXERCISE: I walked 1 hour per day plus did 4 1-hour Jazzercise classes and 2 days of OPT C1 & C2 resistance, 2 sets of 10reps. This week I'll do 3 days of 3 sets. 4. RECOVERY: I did 0 days’ Recovery; still noncompliant here, but 4 days' Jazzercise has 20 min toning which is similar to Recovery work. 5. WATER: good 10+ glasses consistently, increasing my water 6. SLEEP about 7 hours each night, increased, but need to increase more
COMPLIANCE:
1. weighing and tracking food every day
2. Water 10+ glasses
3. Rest week
4. Calories average 1100-1200
5. 1 ingredient food 80%
6. Sleep 7 hrs / night
NON-COMPLIANCE:
1. 0 recovery instead of 4+
OPT for Fatloss weeks 1-10 are complete! 2 weeks to go!
For next week:
Higher deficit, more water, more sleep + Recovery work
Promise EVERY day to weigh and to log I cause desired results by my compliance and actions
OPT for Fatloss: Week 10 END-RESULTS: July 13, 2009
OPT for Fatloss: Week 10 END-RESULTS: July 13, 2009
Actual weekly calorie average 1120cal (goal cal 1100-1200)
Actual 10-week’s calorie average = 1310cal
Week's GWF deficit 7580cal. (my HIGHEST week's deficit)
Should have equaled 2 lb loss this week....
10 weeks' total GWF deficit: 55,563 or 15.9 lbs in theory
171.0 lbs current, 175.6lbs begin (-4.6 lbs scale loss in 9 wks)
I lost .6 lbs this week (from last week)
scale weight is moving down again, but so slow compared to the effort
I lost 1.0" this week: .............................. ..Total Measurements...5/4…...7/13.... .change..(from last wk)
Bust...........41.....41.0...= 0.0”....( 0.0” from last wk)
Ribcage .......37.5...36.0...=-0.5” ...(-0.5” from last wk)
waist..........40.....37.5...=-2.5"....(+0.5” from last wk)
stomach........44.5...40.0...=-4.5"....( 0.0” from last wk)
hips...........47.....45.0...=-1.5"....(-0.5” from last wk)
r. thigh.......24.5...23.0...=-1.0"....(-0.5” from last wk) Total inches lost = 12.5" ... -1.0" this week
COMMENTS: 1. RESULTS (fat loss and measurements): Discouraged again. I want a pint of ice cream. Now I am angry!!! Angry at whom, though??? Lost .6 pounds; Measurements down another 1" total, on 1120 cal average and 7580 cal deficit. I ate even less, moved even more, and got puny results. 2. RESULTS (FOOD): Excellent food with 80% or more 1-ingredient foods. Felt hungry Monday and Tuesday and from time to time, but by Wed. my body had adjusted to the low calories and I wasn't hungry often. 3. RESULTS EXERCISE: I walked 1 hour per day plus did 4 1-hour Jazzercise classes and 2 days of OPT C1 & C2 resistance, 2 sets of 10reps. This week I'll do 3 days of 3 sets. This week's GWF deficit of 7580cal was my highest deficit in 10 weeks. I was aiming for >1000 cal deficit per day and achieved that. The OPT goal this week was very light exercises since the calories are low. 4. RECOVERY: I did 0 days’ Recovery; still noncompliant here, but 4 days' Jazzercise has 20 min toning which is similar to Recovery work. 5. WATER: good 10+ glasses consistently, increasing my water 6. SLEEP about 7 hours each night, increased, but need to increase more
COMPLIANCE:
1. weighing and tracking food every day
2. Water 10+ glasses
3. Rest week
4. Calories average 1100-1200
5. 1 ingredient food 80%
6. Sleep 7 hrs / night
NON-COMPLIANCE:
1. 0 recovery instead of 4+
OPT for Fatloss weeks 1-10 are complete! 2 weeks to go!
For next week:
Higher deficit, more water, more sleep + Recovery work
Promise EVERY day to weigh and to log I cause desired results by my compliance and actions
I was about to PM to Leigh this post, but changed my mind, and did not send it. I have decided that I will have a whoosh any day now, I just can feel it ....
Leigh,
Since I wrote to you 4 weeks ago at end of week 6, I have lost .2 pounds and 2" ... I am very disappointed with these results. Lowering the calories did lower the activity at first, but now I am concentrating on increasing my calories burned. I burned almost 1100 cal per day this week.
Here are my stats. Even if I were 50% wrong, they are still really really slow progress. I am open to suggestions. My food now is 1100-1200cal with 1000+cal deficit. My macros were about 30%fat, 40%carb, 35% protein, carbs were 1 ear of corn/day and the rest fruit and vegies, fats were olives, avocados, meat.
My plan is to persevere and to increase activity more
Must I give up fruit? I can't think of anything else.
More patience?
If the recovery work is foam rolling, tennis ball rolling, or stretching; something that has helped me is to bring my tennis ball and sock to work. Other people take smoke breaks. Me I take tennis ball breaks or stretch breaks. (Not that I do as much stretching as I should. I still don't. But I get in more than I would that way.)
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
You're still making progress, Etana! Congrats on the inch lost.
Re: wanting to binge on a pint of ice cream, what's helped me forestall some of that stuff is to say to myself, "Okay, if I really want it, I can have it. But how will I feel after eating it? Will I feel content, or guilty at having eaten it? Will eating it help my goals or hinder my progress? Is eating X 'worth it'?"
Sometimes I'll decide I do indeed want some, but just a small taste. More often I forgo entirely (cough vacation excluded cough).
And still pulling for your whoosh!
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
You're still making progress, Etana! Congrats on the inch lost.
Re: wanting to binge on a pint of ice cream, what's helped me forestall some of that stuff is to say to myself, "Okay, if I really want it, I can have it. And still pulling for your whoosh!
I'm eating a 3eggwhite 1 whole egg omelette with grated zuchinni (Thanks CloveApple!!!) + 14g grated cheese +30g cherry tomato... with 150g HUGE yellow Queen Anne's cherries... No binge for me, NO WAY!!! I am not playing around. This will happen!
COSCO Queen Anne's cherries the size of apricots!
NOTE: Did you know that cherries have the same calories and macros per gram as blueberries!!! I've just brought them back into my refrigerator ... Strawberries are the lowest calories& macros / gm (of strawberries, blueberries, cherries, apricots, nectarines...)
Okay, I'm making one of those posts that don't make much sense, but I am really excited for your break week (any chance you'll take two weeks?)
I'm so frustrated seeing you eat only 1100 calories and not losing weight. I know you are much more frustrated, don't get me wrong.
I just want to know what is wrong and why you aren't losing weight.
Watching your struggles worries me about when I might start struggling. But I won't think about it now....no stress...no cortisol.
I still can't help but think you aren't eating enough and your body is stressing out over all this, hence waiting to see your results of the break.
Perhaps you'll be the one that loses 10 lbs at that time. Wouldn't that be awesome.
I truly don't want to get you down, I want to cheer you on!!! You are going the right direction, but dang it all...
Well, thanks!
I'm now wearing my size 7 panties instead of the 8's
Almost everything in my closet fits now.
So that helps a lot with my spirit!
I probably did gain 3-4 pounds of muscle
I'm chronically constipated, not to go into details, but I'm focusing improving that now: daily: 12g psyllium husk, 1cap Miralax, 1 colace, and 2x/wk olive bruschetta 30g seem to help, but I'm not always consistent with this regimen. I have a new theory that my food is getting ultra utilized by my body... just deleted my theory, too gross to post.
Would people remind me what a refeed is? I think it is 500 cal above maintenance. I'm thinking of eating 2000-2400 cal/day. But what about macros? What about pizza and restaurant food and icecream and cake and processed foods? I would love to focus on the calories and forget about the rest, but ....
I know refeed to Karla is just extra peaches and chicken and rice, right?
i guess it was kind of a rhetorical question, or one of an 8 year old "mommy may I?" or sumthin'
. Now I am angry!!! Angry at whom, though??? Lost .6 pounds; Measurements down another 1" total, on 1120 cal average and 7580 cal deficit. I was focused on action, energetic with puny results.
Linear Mode
