I'll keep my fingers crossed (though that won't really help much... hope you stuck to the eating and drinking then )
__________________
Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
Results: THU June 4, OPT Week 5
2211 cal burned
-1368 cal eaten
843 cal deficit
start OPT May 4....175.6
current scale wt ...175.8 (+0.2 lbs)
OPT for Fat Loss:
YES: food
YES: exercise: B2 + Jazzercise
NO: Recovery
NO: water (128oz): 64oz
sleep: 6 hours
COMMENTS:
1. FOOD: good
2. EXERCISE: Double exercise: OPT B2 (see previous post) + Jazzercise
3. RECOVERY: still didn't do
4. WATER: because my goal is now 1gal, even "not reaching" it, I'm drinking more than before, that's good
6. RESULTS: pathetic +.2 lbs from May 4... a salty dinner, I guess; however, I think I'm looking leaner espec in midriff
CHANGES PLANNED:
1. reduce quantities of each of what I eat, to cut a bit off calories (I had 1/2 protein shake this morning)
2. Perhaps add one EatStopEat day into week, so my calories for the other days can stay 1300
3. Really concentrate on increasing water to at least 3 liters, if not 4
Habits to strengthen:
RECOVERY 4-7 times per week
1 gallon water
SLEEP!
I'd pay more attention to the visual changes than a measly .2 lb increase on the scale. It probably is just a mild increase in water retention, or increased weight from increased water.
But you're making nice progressions on your weights (the DB kind, I mean), so that's good!
__________________
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 started it, but ditched it a couple of weeks in. I was okay with the exercise (although on some of the cardio had problems keeping my heart rate low without boring myself). I couldn't stick the 40% protein levels without huge amounts of egg whites and protein powder. I got to the point where I really couldn't face the food. So I went back to my own thing in the end.
Results: FRI June 5, OPT Week 5
2116 cal burned
-1488 cal eaten
628 cal deficit
OPT for Fat Loss:
YES: food
YES: exercise: B1
YES: Recovery
NO: water (128oz/16 cups): 10 cups
sleep: 6 hours
COMMENTS:
1. FOOD: good: ate in restaurant, estimated food, and skipped some other planned meals. Limited evening snacking since I knew my restuarant calories were only estimated
2. EXERCISE: OPT B1:
---a. perhaps weights too high, since back hurt for a couple of hours afterwards...
---b. supersets, I was dripping sweat, yea!
---c. I don't like step ups: I think the bench is too high for me at this point and my form is shaky.
---d. I hate lunges, also poor form, wobbly, don't get low.
---e. Still don't know what "alternate sides" means
---f. I finished another good exercise day!
3. RECOVERY: YES
4. OH, I forgot to mention how I'm feeling today.
Very discouraged again. I just could NOT believe it yesterday, seeing the stupid scale .2lbs higher than my May 4 start date. I feel I'm working so hard, so much exercise too much exercise 7 exercises / week (3 cardio and 4 resistance), drink this, don't eat that, and for what... ? For what??? C'mon Leigh, I "deserve" to lose weight!!! (for those of you who heard Leigh's podcast "What are you owed? What do you think you are owed?" http://avidityfitness.net/2009/ 03/23/what-are-you-owed-what-do-you-think-you-are-owed/ I also feel very confused. I do not believe I am eating 700 calories greater than I estimate, to cancel my deficit. I don't think I am eating more than 150 calories more than I estimate. I'm confused about dropping my calories down to 1200-ish. I am tired. I am jealous of those I read here who are "losing too fast" ... It all makes me feel like an eating disorder: wanting to eat 800 calories/day and get this damn fat off quick.
Hey you guys, I am fine. I just wanted/needed to write this down. Measurements and weekly weigh in are Monday morning. If I am not down 3 lbs on the scale from starting weight, I am dropping my calories to 1250. That's all. I'm not playing. I'm not dragging this damn diet to lose 30 lbs on another 12 months. Done with cheating and self-sabotage... Done with overeating because I'm pissed.. I'm doing all I know to do... now let the results roll in
Habits to strengthen:
RECOVERY 4-7 times per week
1 gallon water daily
SLEEP!
I'm working so hard, so much exercise too much exercise 7 exercises / week (3 cardio and 4 resistance), drink this, don't eat that, and for what... ? For what???
Quote:
Originally Posted by Etana
Reply #238 on: May 29, 2009, 12:27:19 PM
I'm feeling VERY positive and in action.
Quote:
Originally Posted by Etana
Results: SAT May 30 OPT Week 4
Tomorrow's my 63rd birthday ta da! Feeling pretty energetic and strong....
Quote:
Originally Posted by Etana
Results: SUN May 31 OPT Week 4
Feeling pretty energetic and strong.
Quote:
Originally Posted by Etana
OPT Week 4 END RESULTS: June 1, 2009
1. RESULTS (... measurements): ..., but another GOOD measurement result. I am SO glad I am taking measurements!!!!
Quote:
Originally Posted by Etana
Results: THU June 4, OPT Week 5
6. RESULTS: ... however, I think I'm looking leaner espec in midriff
Your feeling energetic. You're getting stronger. Your measurements are going down. You're looking leaner.
So what if the scale doesn't cooperate. Screw the scale. Put it in a closet, lock it, and give the key to your partner, and tell her to keep it safe for you till say the end of July.
__________________
Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
Water retention when stressed (travel, diet , exercise) is a HYOOOOOOGE factor. Normally I don't retain much water at all, but 5 various factors bit me in the ass last week and made me go up in wt: being dehydrated from travelling, the stress of being one of the slowest at 150K/hr (nearly 100mi/hr) on the Autobahn race circuit w tight corners & short entry/exits, getting lost.. eating excruciatingly salty foods and hormones. Got almost in panick mode for no reason.
Results: FRI June 5, OPT Week 5
2116 cal burned
-1488 cal eaten
628 cal deficit
I also feel very confused. I do not believe I am eating 700 calories greater than I estimate, to cancel my deficit. I don't think I am eating
more than 150 calories more than I estimate. I'm confused about dropping my calories down to 1200-ish.
I'm assuming that you're getting your calories burned from the GoWearFit (or some such beast). For a moment I'll play devil's advocate. Let's assume that you're both off by 10%.
Deficit becomes - 267 cals (big difference - 13 days to drop a pound)
I'm not suggesting that you're off on both sides, but I think way too many people strap on a monitor and decide that the number is going to be perfectly accurate. Yeah, yeah, I know the marketing for the device probably tells you it is, but I seriously doubt it. I found this online PR for bodybugg (they're all basically the same technology).
"The bodybugg™ armband is a personal tracking device that records every move you make. The sleek, comfortable armband monitors four different elements, tracking your calorie burn with 92% accuracy. No other calorie counter on the market can claim this high of a percentage of accuracy."
As someone who has dealt with statistics they're still probably using a confidence level of 90 or 95% (meaning that it will be 92% accurate in 90 - 95% of the people who fall within their ideal client base). So, keep your food levels where they are, making sure they are accurate. Definitely get your water intake in consistently (as that can truly mess with your weight). See how you are in a month, and adjust from there.
The other, more scary option, is to eat at the level the device tells you that you're burning for a couple of weeks, to see how accurate it is. The downside to this is that if it truly is reading lower than actual is that you'll gain weight.
Just adding (since I'm not sure) that even if you're counting correctly, packaged goods may not be accurate. I'm not sure if you're buying pre-made stuff or cooking from scratch. I can't find the Good Morning America article/clip, but saw this reference to it.
I saw an interesting piece on Good Morning America yesterday on the accuracy of food labels. They took 12 packaged foods such as bread, chips, and cookies, and tested them in the lab. They were shocked that the amounts of nutrients on the label often didn't match up exactly with what was in the food. They pointed out that the FDA allows a 20% fudge factor, which makes sense. If you take 20 samples of, for example, strawberries, you are going to get a range of differences between the samples when it comes to carbs, calories, and almost everything else. Sometimes they are going to be even more than 20% off - one was 70% off on one nutrient. The piece called them "diet damaging nutrients" -- a bit overblown, but the bottom line is clear: we really can't know the exact amount of any nutrient, including carbs, in a lot of foods. One thing pointed out in the story is that if a label says the food does not contain a nutrient, such as the label "No Trans Fats", it means that there are no trans fats in the product. However, if the nutrition label says there is zero grams of a nutrient, it can have small amounts -- up to half a gram per serving. If the servings are small enough and you eat enough of them, those zeros can add up to something not even close to zero. So, odd as it may seem, "No Trans Fats" is not the same is "Zero Trans Fats". Go figure! What this means is that we have to look at the ingredients to tell us the whole story.
So as you can see, the FDA allows variation from the stated amount. And if you go back to the strawberry example - you've got different varieties, with different sugar content, and that doesn't even take into account their ripeness. In calorie counting we take a lot of things for granted, and that doesn't always mean that we're guessing correctly.
Two excellent posts.
To play the devil's advocate : packaged foods are actually often better than 'natural' foods when it comes to deviations from the norm as natural food is seldom consistent. On the plus side.. natural food is also seldom nutrient dense except for oils/butter & nuts
However it's the best we have and it's not bad to still try to be as exact as possible as when we start eyeballing portions all bets are off.
Frankly, I think you are retaining water especially since your measurements ARE down!
Your measurements are going down. You're looking leaner. So what if the scale doesn't cooperate. Screw the scale.
Thanks to all the encouragement from you all! And Pips, that was great, pulling out all those quotes of how I'm feeling. I was thinking, whether this takes 6 months or 9months to get to "goal weight," ... it is NOT going to take 6 WEEKS or 8 weeks.. And then there'll be a year of maintenance where I'll be counting and weight, to learn maintenance habits and amounts. It is a life journey. I'm really not blue, just one section of me is blue and angry and resentful, and I do want to journal that blue section of me in this log, so when I weigh 15 lbs less, and start complaining again, I'll have all my stalls and my progress to look back on.
Quote:
Originally Posted by realcdn
I'm assuming that you're getting your calories burned from the GoWearFit (or some such beast). For a moment I'll play devil's advocate. Let's assume that you're both off by 10%.
Deficit becomes - 267 cals (big difference - 13 days to drop a pound)
I'm not suggesting that you're off on both sides, but I think way too many people strap on a monitor and decide that the number is going to be perfectly accurate.
Well, but it's really I have a deficit of 24,933 calories over the past 4.75 weeks. Say you even take 50% off for miscalculations, it would still be a 3.4 pound fat loss.
I think I can assume I am off by 20%, (although unlike other diets, there are no hershey's kisses that go in my mouth that are not counted here!), so 20% of 24,933 would leave a 19,946cal deficit divide by 3500 cal would be a 5.7 lb fat loss. Say 3lbs of that is muscle gained from surgery recovery?
So the only thing I can figure to do is reduce my calories. I'll change my goal to 1275cal average next week and see if that changes anything. I was thinking, how can I do it without feeling deprived, and I thought if I do EatStopEat one day/week, and just reduce the quantity of each meal by even 25 cal, it shouldn't be too noticable.
Quote:
Originally Posted by realcdn
I saw an interesting piece on Good Morning America yesterday on the accuracy of food labels. They took 12 packaged foods such as bread, chips, and cookies, and tested them in the lab. They were shocked that the amounts of nutrients on the label often didn't match up exactly with what was in the food. They pointed out that the FDA allows a 20% fudge factor, which makes sense. If you take 20 samples of, for example, strawberries, you are going to get a range of differences between the samples when it comes to carbs, calories, and almost everything else.
Wow! even whole unprocessed foods are off. I hadn't thought about that; if I weigh one strawberry or another, at the same weight they could really be different calories and macros. That makes sense.
Water retention when stressed (travel, diet , exercise) is a HYOOOOOOGE factor. Normally I don't retain much water at all, but 5 various factors bit me in the ass last week and made me go up in wt: being dehydrated from travelling, the stress of being one of the slowest at 150K/hr (nearly 100mi/hr) on the Autobahn race circuit w tight corners & short entry/exits, getting lost.. eating excruciatingly salty foods and hormones. Got almost in panick mode for no reason.
And then re-relish your increased fitness & your improving circumferences etc. before going in panick mode.
Yes, I just read the article, which says, "Many people have noted that fat loss is often discontinuous, that is it often happens in stops and starts."
This is great to read. I have gotten very hung up looking at those people here who post line graphs with erratic but steady down motion from day to day to week to week. I am glad i have all my numbers in a spreadsheet. It will be interesting to see how my body deals with this deficit over time. Previously, I dealt with dieting emotionally. Now I am much more dealing with it mathematically, however statistically inaccurate, ultimately a deficit will cause a fat loss. I think this will keep me away from the binge and the "I give up" cheat, and keep me perservering.
It might be interesting to see how a week or 2 at 1200cal and then a week or two of 1500 cal works. (Although I did kind of do that with the OPT week 1-3 at 1450cal and week 4 at 1180cal
I get the frustrations I really do as I tend to get smaller returns than what is expected. Unfortunately 1 + 3 does not always equal 4 when it comes to our bodies. Sure there's trends and things to look for but the results are not always linear. That's why for myself my personal goals are based more on behaviors rather than the results. I track the results and over time and will make adjustments to my plans as needed but by focusing on behaviors it does help with the day to day keeping at it. I can directly control what my food and activity are or my meds but the blood sugars and scale weight often have a mind of their own.
I'm not saying don't drop your calories as that's your decision but I would have two reservations against it. First of all is changing things giving OPT an honest trial and if you do so then are you still doing OPT? Is it too soon? You're not even halfway through yet. If that was the only issue here dropping the calories might not matter as much. But you did just have a prolonged period of inactivity plus surgery and multiple injuries. It takes just as long if not even longer to recover from being laid up as the surgery does. I know that it took me almost 9 months to recover from 3 months of bedrest while I was pregnant. And that was 19 years ago I was a lot younger then and had actually been exercising about 4 to 5 hours a week before I had to go to bed. The actual complications plus C-section took much less recovery time only 6 weeks after Rach was born. But building back up an aerobic and general activity base took a surpising amount of time.
I would also think back to what happened in the past when you went at it harder. Did your overall activity drop to compensate? What about your compliance? Did lower calories work overall or did you end up going hard for 3 days and then overeat the rest of the week? Did you tend to get hurt more with lower calories? And did it actually work to get you the results you wanted in the past? Why did you end up doing Repair in the first place? If you have a history that working harder didn't help in the past do you think it'll make a difference now?
Also correct me if I'm wrong but I got the impression that when you asked Leigh this question her impression was if you're seeing other changes beyond scale weight loss then you're losing fat? Look at Pips post again also summarizing that you are seeing benefits and things are moving in the right direction just more slowly than you'd like.
I haven't read OPT recently but I think both rest weeks and the last 3 are lower calorie. If you finish it as written won't you have 5 weeks altogether of lower calories anyway? That might be enough to gauge whether dropping the calories will make a difference.
Excellent posts from Pips and dianas. I don't have anything to add, Etana, other than that I'm still rooting for you and I think you should listen to them.
__________________
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 get the frustrations I really do as I tend to get smaller returns than what is expected. Unfortunately 1 + 3 does not always equal 4 when it comes to our bodies. Sure there's trends and things to look for but the results are not always linear. That's why for myself my personal goals are based more on behaviors rather than the results. I track the results and over time and will make adjustments to my plans as needed but by focusing on behaviors it does help with the day to day keeping at it. I can directly control what my food and activity are or my meds but the blood sugars and scale weight often have a mind of their own.
I'm not saying don't drop your calories as that's your decision but I would have two reservations against it. First of all is changing things giving OPT an honest trial and if you do so then are you still doing OPT? Is it too soon? You're not even halfway through yet. If that was the only issue here dropping the calories might not matter as much. But you did just have a prolonged period of inactivity plus surgery and multiple injuries. It takes just as long if not even longer to recover from being laid up as the surgery does. I know that it took me almost 9 months to recover from 3 months of bedrest while I was pregnant. And that was 19 years ago I was a lot younger then and had actually been exercising about 4 to 5 hours a week before I had to go to bed. The actual complications plus C-section took much less recovery time only 6 weeks after Rach was born. But building back up an aerobic and general activity base took a surpising amount of time.
I would also think back to what happened in the past when you went at it harder. Did your overall activity drop to compensate? What about your compliance? Did lower calories work overall or did you end up going hard for 3 days and then overeat the rest of the week? Did you tend to get hurt more with lower calories? And did it actually work to get you the results you wanted in the past? Why did you end up doing Repair in the first place? If you have a history that working harder didn't help in the past do you think it'll make a difference now?
Also correct me if I'm wrong but I got the impression that when you asked Leigh this question her impression was if you're seeing other changes beyond scale weight loss then you're losing fat? Look at Pips post again also summarizing that you are seeing benefits and things are moving in the right direction just more slowly than you'd like.
I haven't read OPT recently but I think both rest weeks and the last 3 are lower calorie. If you finish it as written won't you have 5 weeks altogether of lower calories anyway? That might be enough to gauge whether dropping the calories will make a difference.
Diana, This is a gem of a message. So thoughtful. Hitting many areas. I was reacting to Leigh saying maybe I'm overestimating, but I think this time I am pretty darn accurate. I especially reacted positively to what I bolded in your post. Espec, doing OPT the way Leigh wrote it, and that the last 4 weeks are lower calorie (I'm not sure if they are, but I'll look).
I just looked up calories/deficit in OPT:
Week 1-3 = 35% deficit
Week 4 = 40% deficit
Week 5-8 = 30% deficit
Week 9 = 35% deficit
Week 10-12 = 40% deficit
These 4 weeks (5-8) I'm supposed to eat the most in the 12 weeks. Rest week 9 is low, but yes, Weeks 10-12 are the lowest, like week 4. Diana, thanks for pointing that out. I trusted Leigh in the past; she's the pro. But when she said maybe my cals were too high... I wondered...
The point for us is being able to eat more food, more calories and still get our body to give us results, whether they be fat loss or maintenance or bulking stages. That's her goal for a healthy body, I think.
Oh, one more comment on your post: when I ate 1200 cal in the past, I was pretty sendentary outside of exercise, because of my torn tendon (in foot). I don't think that will happen now. I'm really compliant and really having fun being active.
I think, based on all these messages, I'll look at my multiplier again and eat the low range of that, rather than going below that.
COMMENTS:
1. FOOD: good; easy
2. EXERCISE: Jazzercise, another new PB of 15min Vigorous activity within the hour exercise class.
3. RECOVERY: YES
4. Yesterday Iwrote:"If I am not down 3 lbs on the scale from starting weight, I am dropping my calories to 1250." Today I did a lot of math, revisiting my MRM, activity multipliers etc. I noticed that a 1.2 multiplier, a sedentary week, the calories would be 1192cal. So I think 1250 is really too low, especially in OPT weeks 5-8 which are the highest caloric weeks. (Thanks you all! Diana, Espi, Pips, Anne...). I am supposed to be 30% deficit, which is 1370cal with a 1.375 multiplier, so I think I should continue a few more weeks at 1370 cal.
I think I'm really supposed to use a 1.55 multiplier, or 1544cal, since I'm doing moderate exercise 5-6x/week. So choosing 1.374 multiplier should really cover for the 20% inaccuracies of food and GWF.
We'll see. I can be patient another 2-3 weeks, before dropping calories. Measurements Monday morning.
Habits to strengthen:
RECOVERY 4-7 times per week
1 gallon water daily
SLEEP!
My numbers:
2206 cal for maintenance at my activity level FLTS says my BMR is 1442 by the equation.
Calorie needs:
1423 x 1.2 ....= 1708c: sedentary
1423 x 1.375 = 1957c: lightly active (light exercise/sports 1-3 days/week)
1423 x 1.46 ..= 1957c: lightly active (light exercise/sports 1-3 days/week)
1423 x 1.55 ..= 2206c: moderately active (moderate exercise/sports 3-5days/week) maintenance
week 5-8 at 30% deficit
30% deficit at: 1.2 x 1423 = 1708cal x .70 = 1196cal: very low weeks 5-8
30% deficit at: 1.375 x 1423 = 1957cal x .70 = 1370cal low target week 5-8
30% deficit at: 1.46 x 1423 = 2078cal x .70 = 1454cal week 5-8
30% deficit at: 1.55 x 1423 = 2206cal x .70 = 1544cal = MY supposed TARGET week 5-8
GIVEN inaccuracies of food weighing and of GWF:
80% accuracy at 1.55 with 30% deficit would be 1235 cal.
80% accuracy at 1.46 with 30% deficit would be 1163 cal.
1423 at 1.375 multiplier: maint... deficit.deficit.deficit. 100%...70%..65%..60%
1708 …1196…1110….1025cal with 1.2 multiplier SEDENTARY
1957 …1370…1272….1174cal with 1.375 multiplier
2078…1454…. 1351…1247cal with 1.46 multiplier I chose
2206…1544…..1434…1324cal with 1.55 multiplier
a. In week 5-8, I am supposed to be eating 30% deficit with 1.55 multiplier or 1544 calories.
b. I am eating 30% deficit with 1.375 multiplier or 1370 calories.
c. The lowest I should go is 30% deficit of 1.2 multiplier or 1196cal, and that really is for sedentary activity level
My actual daily average over the past 4.5 weeks is 1400kcal, with an average daily deficit of 757kcal,
______________________________
Factor Category Definition BMR RMR
1.2 Sedentary Little or no exercise and deskjob 1,702 1,585
1.375 Lightly Active Light exercise or sports 1-3days a week 1,950 1,816
1.55 Moderately Active Moderate exercise or sports 2,198 2,048
3-5 days a week
1.725 Very Active Hard exercise or sports 6-7 days a week 2,446 2,279
1.9 Extremely Active Hard daily exercise or sports 2,694 2,510
and physical job
Results: Sun June 7, OPT Week 5
2175 cal burned
-975 cal eaten
1200 cal deficit
OPT for Fat Loss:
YES: food
YES: exercise: OPT B2
NO: Recovery
NO: water (128oz/16 cups): 10 cups
sleep: 4 hours (insomnia; took ambient at 2am)
COMMENTS:
1. FOOD: good; easy
2. EXERCISE: B2: I conquered DB Get Ups: after whining on JP Fitness, I realized that there is a lot going on in this exercise and if I take it slow, and be in the present, instead of wanting it to go quick, it could be really good for my body strength
3. RECOVERY: no
4. I am supposed to be at 30% deficit. I think I'm really supposed to use a 1.55 multiplier, or 1544cal, since I'm doing moderate exercise 5-6x/week. I have chosen 1.374 multiplier (which should really cover for the 20% inaccuracies of food and GWF) which is 1370cal with a 1.375 multiplier, so I guess I should continue a few more weeks at 1370 cal.
5. A good week action-wise, committed compliance on food and exercise
Habits to strengthen:
RECOVERY 4-7 times per week
1 gallon water daily
SLEEP!
Get In and Get Out: OPT Week 5 END RESULTS: June 8, 2009
OPT for Fatloss: Week 5 END RESULTS: June 8, 2009
Actual weekly calorie average 1340cal (goal cal 1370 at 1.375 multiplier)
Actual 5-week’s calorie average = 1388cal
Weekly GWF deficit 5586cal.
5 weeks' total GWF deficit: 27,096 or 7.7 lbs in theory
Measurements...5/4…...6/8..... ..change
Bust...........41.....41...... = no change
Ribcage .......37.5...36.5....= -2” (up .5” from last wk)
stomach........44.5...42. ....= -2.5"(up 1” from last wk)
waist..........40.....38.5.... = -1.5" (up .5” from last wk)
hips...........47.....46.5.... = -.5" (up .5” from last wk)
thigh..........24.5...24...... = -0.5" same as last wk
COMMENTS:
1. RESULTS (fat loss and measurements): very discouraging. No scale loss, and increase in measurement. I do feel some bloat.
2. RESULTS (FOOD): I was VERY committed and focused, hoping for a whoosh.
3. RESULTS EXERCISE: I did all 7 planned exercises: 3 cardio Jazzercise and 4 Resistance OPT B1&B2. I sweated a lot, since it was the first week of new exercises, and supersets at that. I like supersets. I actually did all my “DB Get Ups” yesterday, and changed my attitude about them, from hateful, to really good for my whole body! I am not doing interval cardio which is the OPT suggested cardio.
4. RECOVERY: I did 2 days’ Recovery; still noncompliant here: this will be major goal this week.
5. NEW HABIT: I drank 10cups water per day; increased from 4-6, but didn't hit goal of 16cup=1gal
6. SLEEP Some days 4-6 hrs but some days I consciously slept in 10hrs to recover. I have had insomnia 2 nights this week
I was full of energy and commitment for week 5 of OPT, and must say I am discourged by the lack of results and increased measurement. I am eating at a multiplier of 1.375 when according to my exercise routine, I should be eating more, at the 1.55 multiplier. So that lower multiplier can account for any discrepancy in counting cal or GWF burn. However, my counting and GWF, I believe have been as accurate as can be. I am being really careful with food, and eating pretty simple 1-ingredient food for the most part. (yogurt, cottage cheese, fruit, veggies, chicken, salmon and very occasional Trader Joe’s prepared foods: (ie “buffalo burger” or TJ fish/tomato sauce dish with added shrimp).
If I were to drop my cal by 100cal/day, that only gains me 2800 extra cal for the next 4 weeks, or 1 extra pound loss from dropping calories. To lose 4 lbs per month, I would have to drop my calories by 400 cal per day haha at the rate I’m going. No wonder women starve themselves to lose weight. So dropping calories doesn't rationally make sense, and that would put me in the 1.2 sedentary multiplier. I'll ask Leigh.
A new exercise program week 5-8; I was hoping for a big Woosh!! You see the name of my log is RESULTS, because that is my challenge, I don't create results with all my hard work. But I am committed to discovering what equation of calories eaten and burned will generate a 4-6 lb fat loss per month. There should be some solution to this for me.
COMPLIANCE:
1. Food, calories, macros, 1 ingredient food, weighing, no cheats
2. Exercise: all 7 planned (4 weight, 3 cardio)
NON-COMPLIANCE:
1.10c water instead of 16c
2. Jazzercise instead of intervals
3.2 recovery instead of 4+
4.Sleep a bit low
OPT for Fatloss weeks 1-5 are complete!
IMPROVEMENTs to come in OPT week 6:
RECOVERY x 4 days or more
WATER = 128oz or more (continue)
Sleep
Promise to do all 6 of my planned exercises
Promise EVERY day to weigh and to log I cause desired results by my compliance and actions
I have been eating at a multiplier of 1.375 (1370cal) when according to my exercise routine, I should be eating more, at the 1.55 multiplier (1544cal). So that lower multiplier should already account for any discrepancy in counting cal or GWF burn. My counting/weighing and GWF, I believe, have been as accurate as can be. I am being really careful with food, and eating pretty simple 1-ingredient food for the most part.
Weeks 5-8 are the highest caloric weeks in OPT, so I hesitate to lower my calories further.
If I were to drop my cal by 100cal/day, that only gains me 2800 extra cal for the next 4 weeks, or 1 extra pound/month loss from dropping calories. To lose 4 lbs per month, I would have to drop my calories by 400 cal per day haha at the rate I’m going. No wonder women starve themselves to lose weight. So dropping calories doesn't rationally make sense, as that would put me in the 1.2 sedentary multiplier.
Working out 7 exercise sessions/week, if I drop to the 1.2 multiplier, or 1196cal, where will I go from there when I need a 35% or 40% deficit in OPT weeks 9-12? And where will that leave me when it's finally time for maintenance calories? I am willing to drop my calories to whatever level is necessary. I want to go from 175lb to 145lb and would like to do it in 2-3 12-week deficit programs, not in the next 10 years. So I will do what it takes.
And if you think I should stay the course and be patient I will. But this seems exactly like when I did Body For Life, and people kept saying, "Wait for week 8, or week 10" and I lost 2-4 lbs in the 12 weeks.
It is so ironic, since after REPAIR, when I did OBM, I lost the 3lbs from REPAIR, and another 6 lbs that month, on 1375 cal, Etana REPAIRs
I'm looking back at log to see what differences in OBM month:
1. I ate almost no raw vegies or salads, food was much more cooked
2. 3 days' Jazzercise and 1-2days' resistance with very light weights (but it was 1 month before my foot surgery)
3. same 1375 calories
4. same water, maybe a bit more sleep
My numbers:
2206 cal for maintenance at my activity level
FLTS says my BMR is 1442 by the equation.
You can see my compliance and non-compliance on the post I referred to at top of this message.
I can send you a few of my GWF graphs if you want.
Have you seen women in same situation, and then finally after 12 or 24 weeks, they start getting some significant consistent results? I would like 4-6 lbs per month, which is exactly what my actions & numbers are computing to.
I do not think I could tolerate 24 weeks of 1 lb per month fat loss again.
Very sorry to read about the loss of scale weight and increase in measurements. I know this has to be highly discouraging for you.
Etana, when was the last time you had blood work done/other checks for hormone levels? If you're having problems with insomnia, that might point to excess cortisol.
__________________
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, have yout thought about doing OBM style again? as this seemed to work well for you.
Yes... I was reviewing my OBM log which is within my REPAIR log. The biggest difference I saw was that I ate almost no raw vegies. Oh, no greek yogurt or cottage cheese, either, I think. Well, that is significant, since those 3 things are staples of my daily eating. Other than that, my calories, water, sleep were similar. I have been thinking of doing something along that line.
Quote:
Originally Posted by scribess
Very sorry to read about the loss of scale weight and increase in measurements. I know this has to be highly discouraging for you.
Etana, when was the last time you had blood work done/other checks for hormone levels? If you're having problems with insomnia, that might point to excess cortisol.
Bloodwork done in December before my surgery. I thought insomnia was a sign of losing weight.... What are cortisol indicators? Don't know anything about cortisol.
Try without the veggies and yoghurt/cheese for a week maybe?
__________________
Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
"HIGH CORTISOL indicates some form of adrenal stress (see above). Heightened cortisol production by the adrenal glands is a normal response to routine stress and essential for health; when stress is chronic and cortisol output remains high over a prolonged period (months/years), breakdown of normal tissues (muscle wasting, thinning of skin, bone loss) and immune suppression can result. Common symptoms of chronic high cortisol include sleep disturbances, fatigue, depression, weight gain in the waist, anxiety."
http://www.sherrysdrug.com/lea rn/womenshealth/hormones_high-low/
But since your bloodwork is fairly recent, I'd say maybe try Pips's suggestion of cutting veggies and yogurt/cheese for a bit before worrying about hormone levels.
__________________
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.
Did you have less of all dairy or just less greek yogurt & cottage cheese on OBM? I'm not someone with food intolerances or allergies (and I'm no expert on either subject) but I have seen some people say that dairy has a negative effect on them, so I thought I'd ask.
Also I wanted to let you know I admire your dedication and I know you're going to figure all this out one way or the other.
__________________
"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)
Did you have less of all dairy or just less greek yogurt & cottage cheese on OBM? I'm not someone with food intolerances or allergies (and I'm no expert on either subject) but I have seen some people say that dairy has a negative effect on them, so I thought I'd ask.
Also I wanted to let you know I admire your dedication and I know you're going to figure all this out one way or the other.
I think that was all the dairy I was eating, and currently eat, except for an occasional 1oz of half and half or 2%milk, or an oz hard cheese. (like 2x/week for each at most).
But Greek yogurt and CC I eat 100-200g every day of each. I don't think I have food intolerances. I tend to avoid gluten in general and use it for a treat.
During OBM, I did not have any of either Greek yogurt or CC. I'm gonna finish the tubs I have of each, and then cook some One Big Meal type food, probably beginning Wed or Thu, till I finish my dairy. Think I'll have me some Golden Pancakes tonight with the cottage cheese!
One way or another. This is it. I am not spending another 5 years being chubby or dieting, and here, I have a huge support and mentor structure, including everyone AND Leigh and all the readings.
I have been eating at a multiplier of 1.375 (1370cal) when according to my exercise routine, I should be eating more, at the 1.55 multiplier (1544cal). So that lower multiplier should already account for any discrepancy in counting cal or GWF burn. My counting/weighing and GWF, I believe, have been as accurate as can be. I am being really careful with food, and eating pretty simple 1-ingredient food for the most part.
Weeks 5-8 are the highest caloric weeks in OPT, so I hesitate to lower my calories further.
If I were to drop my cal by 100cal/day, that only gains me 2800 extra cal for the next 4 weeks, or 1 extra pound/month loss from dropping calories. To lose 4 lbs per month, I would have to drop my calories by 400 cal per day haha at the rate I’m going. No wonder women starve themselves to lose weight. So dropping calories doesn't rationally make sense, as that would put me in the 1.2 sedentary multiplier.
Working out 7 exercise sessions/week, if I drop to the 1.2 multiplier, or 1196cal, where will I go from there when I need a 35% or 40% deficit in OPT weeks 9-12? And where will that leave me when it's finally time for maintenance calories? I am willing to drop my calories to whatever level is necessary. I want to go from 175lb to 145lb and would like to do it in 2-3 12-week deficit programs, not in the next 10 years. So I will do what it takes.
And if you think I should stay the course and be patient I will. But this seems exactly like when I did Body For Life, and people kept saying, "Wait for week 8, or week 10" and I lost 2-4 lbs in the 12 weeks.
It is so ironic, since after REPAIR, when I did OBM, I lost the 3lbs from REPAIR, and another 6 lbs that month, on 1375 cal, Etana REPAIRs
I'm looking back at log to see what differences in OBM month:
1. I ate almost no raw vegies or salads, food was much more cooked
2. 3 days' Jazzercise and 1-2days' resistance with very light weights (but it was 1 month before my foot surgery)
3. same 1375 calories
4. same water, maybe a bit more sleep
My numbers:
2206 cal for maintenance at my activity level
FLTS says my BMR is 1442 by the equation.
You can see my compliance and non-compliance on the post I referred to at top of this message.
I can send you a few of my GWF graphs if you want.
Have you seen women in same situation, and then finally after 12 or 24 weeks, they start getting some significant consistent results? I would like 4-6 lbs per month, which is exactly what my actions & numbers are computing to.
I do not think I could tolerate 24 weeks of 1 lb per month fat loss again.
thank you.
Here is Leigh's reply:
Hey Etana,
Feel free to post this up publicly if you feel it will help other or to log it.
First off, this is not uncommon and please allow me to point out some positive. I saw in your log just a few days ago you hit two pounds. To me it does look like that you are trending downward. You highs over getting lower overtime, that is what trending lower is.
That being said I DO have some advice and opinions, but I wouldn't say that things aren't working at all.
I realize that you question me on lower calories because your math doesn't add up to need that. What I am tell you is that your math can be wrong, really wrong. You could be burning 2000 calories and taking in 1600. You are not eating nut and berries food here. You are eating premade foods, tater tots, weight watcher bars, dips, mintaure chocs, etc.
Etana you have no idea if they are being truthful about the caloric content. Also, there are sodium HIGH food here. You don't sweat enough and drink enough water, or get enough potassium to equal the sodium content you are taking in.
There is a reason why people end up getting on the train of cutting out all processed food and becoming all Paleo, its because it usually is a fail proof system. Eating fresh lamb, mushrooms, and red peppers is kind of hard to mess up. The more someone else has control of those measurements and nutrients, the more messed up things can get. You could easily be getting more calories, burning less than you think, your rate of loss will be slower. Not obsolete, but slower. Like it is right now.
You have no idea if you are really burning what you think you are burning. You may think you are OWED more food than you are. At the end of the day, given you are a healthy lady, you are either expecting a whoosh, or you are eating to much and need to cut your calories IF you want to lose at a faster rate.
Here is a test you can do for me and your self.
Pick a calorie number, I personally would suggest 1100-1200 calories.
Eat for 5 days at that number of what YOU want to eat and normally eat.
Then eat 5 days of what I am going to tell you to eat.
Let's see if at the end of my 4 days if you don't drop weight.
My menu
No processed foods
All fresh items and produce
You don't have to avoid carbs/starch, but they must be veggie based
If you eat meat, you cook it yourself
2 liters of water a day
Use Mortons lite salt so that you get a little more potassium per use.
See what happens.
In the meantime, you have got to stop obessing with the numbers. You are NEVER GOING TO KNOW FOR SURE, EVER. Ever. Not going to know. Everything is a estimate and to gain we move up, and to lose we move down.
I would take picture from now on, compare those, and go from there. Stop obsessing over the numbers and if cutting calories doesn't work then you can look elsewhere. If you want to eat more you need to move more and like I said you will then have to readjust your trend.
__________________ Fat Loss Troubleshoot Leigh Peele.com Ask Leigh Podcast
)
Linear Mode
