This is what I'm thinking: just because today is "weigh in day Monday," doesn't mean that my new scale low has to happen today. It could be tomorrow or any day now.
I am doing what it takes, eating less and moving more with moderate exercise... I decided not to worry for the next 2 weeks.
I am allowed to be occasionally pissed off though!
I see that you're going through the refeed question in another thread, but I tend to call it a maintenance break. If I remember, Leigh never puts a specific number on it. She just talks about eating around maintenance 'or a little above'. I always put it around where I think I need to maintain. Although I usually just eat more of what I normally eat. Of course, I know I just need more control.
Since we were talking about ice cream and such in here the other day... I made fudge popsicles today. It was 2% milk (only because we had it), sugar-free/fat-free instant pudding (again because we had it) and added protein powder into it. I ended up with nine of them (only had molds for 8) with a calorie count of 66 cals - and hey, 47% protein!
Since we were talking about ice cream and such in here the other day... I made fudge popsicles today. It was 2% milk (only because we had it), sugar-free/fat-free instant pudding (again because we had it) and added protein powder into it. I ended up with nine of them (only had molds for 8) with a calorie count of 66 cals - and hey, 47% protein!
and how do they taste? I gotta make some of those...
They were tasty. I'd say kind of close to a fudgesicle taste, although I made a point to only lick, not bite. So the texture might have been quite different.
ETA: the one thing I was thinking about was the fact that the protein powder I used (ISO XP) dissolves very well without much shaking, so it mixed in well. I think if you were using one that requires more mixing I'd probably mix it first with the water, then put it into the pudding mix.
The concept of diet breaks, cheat meals, and refeeds is new to me to and it is confusing. I think the best explanations of this concept are from Lyle McDonald. I don't remember how much on all this he has on his site for free but his book Guide to Flexible Dieting explains it all really well. Espi recommended it and I did buy it this winter. I really like that book and is one I'd recommend for everybody.
Results: MON July 13, OPT Week 10
2300 cal burned
1129 cal eaten incl psyllium & fishoil
1171 cal deficit
170.8 (May 4=175.6) down 0.2 from yesterday
YES: food (1100-1200 cal)
YES: deficit > 1000 cal
YES: exercise: 70 min walk in woods
NO : recovery exercises and foam roller
YES: sleep: 7 hours = 7
YES: water 8-12cup = 12 cups
COMMENTS: 1. FOOD: I'm being very careful to hit target calories and deficit 2. EXERCISE: 70 min walk in the woods behind my house. I was armed to protect me from snakes: I had my camera with me!!! If I saw a snake, at least I could document it! So, like any good insurance, no snake...! Had a wonderful walk along the creek/river. Right in Maryland suburbs of Wash DC, I have the Appalacian Trail, blue markers and all, right outside my back door!!! Yea! I LOVE L-O-V-E it!!! 3. Music on the walk: Pink Funhouse and Lily Allen It's Not Me, It's You. 3. SCALE WEIGHT: down .2 from yesterday. 4. NEAT: at my computer, but somehow managed to get in 2300cal burned... 5. WATER: I have been drinking more water.
HABITS TO IMPROVE
RECOVERY 4-7 times per week
SLEEP! min 7 hrs/night in bed with lights off
MORE WATER
Hmmm how come I've been thinking you are in NYC??? Or is it because you're born in NYC?
I still consider myself a New Yorker!!! I love NYC, one of the best cities of the world. Born in Brooklyn, raised in Long Island, commuted to a city college ($300 / year including books), lived in Manhattan in 4 different roach-infested apartments (oh, I forgot about that when I said I love NYC!)...
came to Maryland with my ex-girlfriend. I had a hundred watercolors from my trip around the world that needed framing in frames with glass, so I had to settle down. I've been here since 1987 whew! but I don't really love it. But I do love my job as illustrator for the Federal Gov't GAO, and I do love the townhouse I've owned for 5 yrs with my current partner of 14 years.
NYC is a great city , there's no doubt about it.. but to live in it, well that takes a gutsy kind of person if you aren't wallowing in $$$. This tends to e true for most metropoles.
Would you believe I felt safe enough to dart right through Central Park on a bicycle at 1am (4th of July after the fireworks if I remember correctly)
NYC is a great city , there's no doubt about it.. but to live in it, well that takes a gutsy kind of person if you aren't wallowing in $$$. This tends to e true for most metropoles.
Would you believe I felt safe enough to dart right through Central Park on a bicycle at 1am (4th of July after the fireworks if I remember correctly)
Good for you!!! when was that? When I was about 35 I used to hang with a couple of guys and the 3 of us would ride around the city from 1 or 2am until 3 or 4 am, uptown, east side west to the docks, we had the streets to ourselves and it kept us cool in the hot summer nights.
I left off that we rode around in the middle of the night ON BICYCLES!
Quote:
Originally Posted by Etana
Good for you!!! when was that? When I was about 35 I used to hang with a couple of guys and the 3 of us would ride around the city ON BICYCLES from 1 or 2am until 3 or 4 am, uptown, east side west to the docks, we had the streets to ourselves and it kept us cool in the hot summer nights.
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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.
Results: TUES July 14, OPT Week 11
2088 cal burned
1639 cal eaten incl psyllium & fishoil
449 cal deficit
172.0 (May 4=175.6) UP 1.2 from yesterday
NO: food (1100-1200 cal) 1639
NO: deficit > 1000 cal
YES: exercise: 70 min walk in woods
NO : recovery exercises and foam roller
YES: sleep: 7 hours = 7
YES: water 8-12cup = 8 cups
COMMENTS: 1. FOOD: Careful all day until 11:30pm and had a slip: chocolate chips and trail mix. Totally emotional from stressful preparation for investment club meeting and good food control, then whew! meeting over, eat... I will recover calories today 2. EXERCISE: OPT C1 + 1 hour walking 3. Music on the walk: Madonna Confessions on a Dance Floor, "You Push Me" love that song when exercising 3. SCALE WEIGHT: UP 1.2 from yesterday. The scale shows no mercy 4. NEAT: I have learned a lot by comparing my NEAT to Annette's... Curious why she's losing so fast compared to me, and curious how she gets so many steps in... Annette, thanks for sharing the screen shot of your GWF activity. I seem to have wonderful focus while on the computer and am on the computer way too many hours, because I have a lot of flat line and some bouts of activity. I think it's gonna be crucial to find some ways of changing that if I ever want to be able to increase my food amounts. It is good to see this. Makes the GWF well worth the $$$$
I am really sick of these pidly slow results. Time to increase the NEAT again, seriously
____________________________ EXERCISE:
I am still being conservative because my rotator cuff IS healing, but here I increased a lot of weights here by a lot, some to my max! The program is 2-3 days per week, 2-3 sets per time. Ran out of time and couldn’t do 3 sets. It was a pleasure to do walking lunges, and get pretty far down, and use weights. 6 months ago my ankle really really hurt, torn tendon, couldn't do these at all!!! Great workout! Red indicates I increased the weights.
Tuesday OPT C1:
2 sets of 10:
Wide walking lunge alternate sides = 2x5#,2x8#
swiss ball flys = 2x8#, 2x10# maxDB
WindMills (alternate sides) = 8#, 10# fun exercise
Lateral Raises = 2x8#, 2x10# max
Bent Over DB Rows 2/15#, 2/20# max
Standing Hammer Curls = 2/12#, 2/15# max
Plank Progressions 30 sec; alternate side & leg (5 planks): done strongly
30 min on treadmill, but Leigh said pace to read a book, but I can't read on treadmill, bounces too much and was trying to read teeny tiny text (aging eyes). Frustrating. Music was more fun, but then I wanted to increase the pace.
______________________________ ___________________ HABITS TO IMPROVE
RECOVERY 4-7 times per week
SLEEP! min 7 hrs/night in bed with lights off
MORE WATER
Play full out for results!!!
30 min on treadmill, but Leigh said pace to read a book, but I can't read on treadmill, bounces too much and was trying to read teeny tiny text (aging eyes). Frustrating. Music was more fun, but then I wanted to increase the pace.
How about an audio book? Or a spoken word podcast? There are lots and lots of talky podcasts. I tried listening to an audio book while doing cardio and found it slowed me down more than I wanted. (I was doing sprints.) So it might be just the thing.
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"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)
How about an audio book? Or a spoken word podcast? There are lots and lots of talky podcasts. I tried listening to an audio book while doing cardio and found it slowed me down more than I wanted. (I was doing sprints.) So it might be just the thing.
thanks! I just had some homework to do for my investment club, that I planned to read on the treadmill...
I love books on tape. I've just finished FLTS on the followalong.mp3's
Or a spoken word podcast? There are lots and lots of talky podcasts. I tried listening to an audio book while doing cardio and found it slowed me down more than I wanted. (I was doing sprints.) So it might be just the thing.
Might be a good time to refresh yourself with Leigh's podcasts!
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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.
Etana, I'm new. I love your log! Native of Staten Island - commuted to high school on the ferry. I looked at your graph and can't help but wonder why the GWF is so off-base for some people. When I get mine this week I'll start figuring it out. I played around with my fat percent scale and decided it is mostly worthless. If I put in my actual age of 54, it says 29.5% fat. But if I lower my age back down to 50, it reads a few percent lower. I wonder if GWF makes broad assumptions similar to that.
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Moondust The older I get, the older old gets.
Etana, I'm new. I love your log! Native of Staten Island - commuted to high school on the ferry. I looked at your graph and can't help but wonder why the GWF is so off-base for some people. When I get mine this week I'll start figuring it out. I played around with my fat percent scale and decided it is mostly worthless. If I put in my actual age of 54, it says 29.5% fat. But if I lower my age back down to 50, it reads a few percent lower. I wonder if GWF makes broad assumptions similar to that.
Welcome!!!
You have a hippie or daughter of a hippie name... How did you get your lovely name?
I've always loved taking the SI ferry for fun round trip.
What graph of mine where did you look at?
I don't think the GWF is inaccurate for me. I think it's a great guide for me to see where I sit on my butt for hours.
Every morning in Africa, a Gazelle wakes up. It knows it must run faster than the fastest Lion or it will be killed. Every morning a Lion wakes up. It knows that it must outrun the slowest Gazelle or it will starve to death. It doesn't matter whether you are a Lion or a Gazelle, when the sun comes up, you'd better be running. ~ African proverb
I looked at your google spreadsheet - sorry that's not a graph, just a spreadsheet - where you have your GWF totals and your calories consumed and your weight. Even if you added 10% to your calories in and subtracted 10% from your calories out, it seems like you should have enough of a deficit to have seen a few more pounds come off.
Moondust Ranch is the name of my 30 acres in central California north of Bakersfield, and also Moondust is my "trail name" for hiking. The name came about not because of any lovely quality of mine, but because during the dry summer, the alkali soil where I live is literally just like moondust! When you walk in it, it goes "poof" and makes a fine, drifting cloud of dust. When it gets wet during the winter rainy season, it turns into slime. But it makes a good name. Hope I haven't spoiled it for you
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Moondust The older I get, the older old gets.
Even if you added 10% to your calories in and subtracted 10% from your calories out, it seems like you should have enough of a deficit to have seen a few more pounds come off.
Dusty moon, still like your name!
Even if I add 25% to my cal and subtract 25% from my cal out, I should have lost double what I've lost... And this diet, unlike any other I've been on, I count every lick. It's mind boggling. I guess Leigh would say, if you're not gonna eat less, than ya gotta move more....
I don't count splenda since I use less than 4 pkts per day.
And lately I've been drinking crystal lite; don't count that splenda either; About 1/3-1/2 little container in my 2-3 liters per day.
Anne, I am copying your post; I want this on my thread.
thanks!
Protein fudge pops
1 pkg fat-free/sugar-free instant pudding
a little over 1/2 cup protein powder (chocolate used)
2 cups 2% milk (skim milk in recipe)
I ended up with 9 of them as my popsicle molds hold just about 1/4 cup of liquid. I had the 9th one unfrozen this morning as pudding, and it wasn't bad.
The macros are going to change depending on the protein powder you use, but I used a 55g serving of ISO XP which has 210 cals, which has 50g of protein in it.
Riding generally only refers to horses or bicycles or motorcyclists.. wasn't thinking you rode a horse or motor bike so it had t be a bicycle you & your friends used.
The fun thing about riding at night is that everything is so quiet and you have the streets for yourself. I've always loved that aspect and never really felt unsafe doing it. So, it didn't feel 'gutsy' to do it, even though everyone said it was.
Looking forward to what you are up to for maintenance = how to balance fun foods with eating at maintenance.
The mantra i'm using is: maintenance is just like dieting, except you get more free meals.
What really has helped me is to keep the lower calorie days, regardless of goals and only up the higher calorie days. Those can be crazy high.
A good reason to keep the low calorie days is not just that it counterbalances the high days but also to remind myself of what & how to eat on a diet.. as I've never really stopped dieting , only took prolonged breaks of up to 2 months and take a diet break every month during PMS.
The fun thing about riding at night is that everything is so quiet and you have the streets for yourself. I've always loved that aspect and never really felt unsafe doing it. So, it didn't feel 'gutsy' to do it, even though everyone said it was.
Exactly the same for me; it didn't feel 'gutsy' to do it, even though everyone said it was. Same for travelling around the world..
Quote:
Looking forward to what you are up to for maintenance = how to balance fun foods with eating at maintenance.
The mantra i'm using is: maintenance is just like dieting, except you get more free meals.
What really has helped me is to keep the lower calorie days, regardless of goals and only up the higher calorie days. Those can be crazy high. A good reason to keep the low calorie days is not just that it counterbalances the high days but also to remind myself of what & how to eat on a diet.. as I've never really stopped dieting , only took prolonged breaks of up to 2 months
Yes!! although, Espi, I'm still 25 lbs from maintenance, having barely lost 5 lbs this past 11 weeks. But that is how I want to play maintenance: small deficit most days, which will allow for the occasional work party, piece of cake, or restaurant meal with friends.
woke up frustrated again this a.m. Eleven weeks. 11600 steps yesterday. Big deficit. scale still up to 172 from the 170.2 low of Tuesday. That's 172 from beginning weight of 175.6 ... seems like nothing really. But my clothes this morning in the closet were all fitting loosely. Especially noticing where the tape doesn't measure: how the blouses with no stretch fit: looser across my back and shoulders, though I know I build muscle nicely in back and shoulders. I think I firm up there better than my bottom half... I have to keep reminding about the clothes because the weight and measurements have slowed.
Should I PM Leigh? What more can she say than that I need a bigger deficit?
Amen... (for the dangers of travelling alone/at night)
Actually I think that considering how your BODY is changing and everything is getting looser & looser, I shouldn't be too frustrated if I were you.
There is definitely something very miysterious going on, perhaps you're even building up muscle.. but OTOH since you're on stoooopidly low calories, that can't be going on either..
In any case I'm fairly convinced the whoosh = scale loss is going to come during your maintenance week.
Something is going on, you're definitely seeing changes. Who knows, maybe your body is sucking up that protein and the muscles are just growing and the fat disappearing and you truly are building muscles, even in a deficit.
You don't need a bigger deficit.
I'd still try the 1.5 gallons of water before anything else.
I agree with Annette--you don't need to increase your deficit, not right now.
Etana, since you're just two weeks out from finishing, why not finish with things as they are? Then you'll have final results to analyze. During maintenance, watch for a whoosh during maintenance like Espi noted, analyze your results, and then maybe talk to Leigh about her advice for the second round of OPT.
But again, as you've noted yourself, you have had positive changes. You have had success.
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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.
I agree with the others. I'm not sure there's much point in changing things up or emailing Leigh until you're seeing no progress. It may be slower than you'd like but you are still making progress in the right direction. The other thing to think about here is what is your goal really? Wouldn't you be equally frustrated if the pounds were dropping but your body was getting bigger because of the exercise? Isn't a goal scale weight in reality not the actual number but how we think that number is going to look? You are losing inches and your clothes are fitting better. Isn't that what you're really striving for ultimately?
New COSTCO protein treat
Linear Mode
