Where the heck have you been Diana!!! And how have you been?
Thanks for bringing me back down to earth.
Quote:
Originally Posted by Espi
LOL.. leave it to Diana for the breath of fresh air & common sense!
Great to see your level-headed contribution.. and indeed , we missed you
I guess I haven't been posting much lately. Mainly lurking when I have the time.
I've been fine. Busy. Pretty much in a holding pattern for the moment myself weight wise. Should probably post an update though.
Oh and glad to hear that my comments came off ok. Usually later I tend to wonder if I should have kept my mouth shut (or keyboard in this case) so glad you found it helpful. At the least it was thought provoking.
I do know how frustrating this whole weight loss game can get though. And there's always new information coming out which makes things even more complicated. It's hard sometimes to figure out when you need to keep an open mind and be open to new ideas or when to be skeptical and take it all with a grain of salt.
This had me literally LOL, because of the visual effect & the truth of it
Quote:
What you're doing is working for you. What you're doing right now is working for you. Why risk messing that up by taking off down a rabbit trail? One week of lesser or no results is not a stall. Not yet. Patience grasshopper.
Still, it's very exciting to see how taking higher doses of vitamin D3 coincides with better weight loss. But so did starting on your meds as well as changing your calorie pattern to 5 consecutive low & 2 consecutive high days.
This is not how a scientific experiment ever would be conducted.. too many changing variables. Yet, this is how it is & you can't know what was causing which effect.. just be glad it worked so well for you. Indeed, 1 week stall = not a plateau.
1495 cal burned: hurt my left leg; limited mobility
1065 cal eaten
430 cal DEFICIT
WEIGHT Sat a.m. 159.8 (May 4=175.6) FINALLY weigh down, but .8 above last week
YES: food target 1000 cal
NO: exercise: walking: 517 steps 0hr03 sprained thigh
NO: recovery exercises and foam roller: not yet...
YES: sleep: 7 hours = 13 hr
YES: water 8-12 cup = 8
COMMENTS: 1. FOOD: Halloween is influencing my foods; candy interspersed with good food 2. EXERCISE/NEAT: By 9pm commute Thurs, I could hardly hobble home. Now I'm home Friday really aching. I iced leg all day Friday; and it felt a little better. So 1495 cal burned, that is what I burn when I'm totally sedentary... good to know that number! 3. SCALE WEIGHT: It's Sat, finally scale dropped to 159.8; .8 lbs above last week. I don't consider this a plateau at all, just daily/weekly bouncing.... Continue to lose inches YEA!!! I wrote another message (oh, in the Fall Challenge Log) where I looked at my deficit Sept vs Oct, and noticed that I was 300 cal less deficit per day in Oct than Sept. Sept I lost 5 lbs and Oct lost 3 lbs. So that is very telling, and after my left leg heals, I expect Nov to be a great month of results. I'm writing this catch-up on Tues 11/3, and my leg is progressing nicely. I can walk, but not stride. Still pinches when I stride. But happy to be walking!
seems a long way off again: 155 here I come!!! I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs.
HABITS TO IMPROVE
1. MORE WALKING
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 4-7 times per week
1786 cal burned
1859 cal eaten
73 cal SURPLUS
WEIGHT Sun a.m. 161.2 (May 4=175.6) up 1.4 lbs carb up
YES: food target 2000 cal
YES: exercise: walking: 3528 steps 0hr22 sprained thigh
NO: recovery exercises and foam roller: not yet...
YES: sleep: 7 hours = 11 hr
YES: water 8-12 cup = 8
COMMENTS: 1. FOOD: Halloween is influencing my foods; candy interspersed with good CARBS; low fat; did good on macros, hoping for small Monday gain Target macros:
45g fat, 235g carb, 104g protein, medium range= 1760 kcal
45g fat, 282g carb, 104g protein, high cal range= 1947 kcal Actual macros: 40g fat, 323g carb, 66g protein, mid-hi cal range= 1859 kcal 2. EXERCISE/NEAT: Was able to go to Target for a bit, walking/ hobbling, but leg some improved 3. SCALE WEIGHT: Starting to increase for the carb-up weekend.
seems a long way off again: 155 here I come!!! I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs.
HABITS TO IMPROVE
1. MORE WALKING
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 4-7 times per week
1668 cal burned
1834 cal eaten
166 cal SURPLUS
WEIGHT Mon a.m. 163.2 (May 4=175.6) up 3.4 lbs carb-up day2
YES: food target 2000 cal
NO: exercise: walking: 2277 steps 0hr11 sprained thigh
NO: recovery exercises and foam roller: not yet...
YES: sleep: 7 hours = 7 hr
YES: water 8-12 cup = 8
COMMENTS: 1. FOOD: Halloween is influencing my foods; candy interspersed with good CARBS; low fat; did good on macros, hoping for small Monday gainl; Sunday, second carb-up day, is always harder than Saturday. By Sunday I am in eat-anything-in-sight as long as it is carb or carb/sugar or sugar/carb/fat mode; On top of this is Halloween. At least my calories and macros were not terrible; even if the food wasn't all clean: Target macros:
45g fat, 235g carb, 104g protein, medium range= 1760 kcal
45g fat, 282g carb, 104g protein, high cal range= 1947 kcal Actual macros: 55g fat, 288g carb, 49g protein, mid-hi cal range= 1834 kcal 2. EXERCISE/NEAT: pretty sedentary Sunday 3. SCALE WEIGHT: Showing increase for the carb-up weekend.
seems a long way off again: 155 here I come!!! I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs.
HABITS TO IMPROVE
1. MORE WALKING
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 4-7 times per week
1909 cal burned WALKED!!! yea!!!
1318 cal eaten
591 cal DEFICIT
WEIGHT Tues a.m. 162.2 (May 4=175.6) beginning to drop
NO: food target 1000 cal = 1318
YES: exercise: walking: 8353 steps 0hr55 sprain thigh feel some better
NO: recovery exercises and foam roller: not yet...
YES: sleep: 7 hours = 9 hr
YES: water 8-12 cup = 8
COMMENTS: 1. FOOD: Halloween has taken over my foods; I LOVE candy!!! I LOVE chocolate!! Give me chocolate or give me ...... hmmmmm..... Today I ate 4 peppermint patties, 1 Snicker fun size, 4 Butterfinger fun size, 30 candy corn, 2 oz cheese and 1 apple. That's it folks!!! and I easily could have eaten 3-4 times that much... I did stop in front of the ice cream freezer at drugstore (since I'm binging, why not ice cream?) and then thought, no, that's not Halloween junk, I can have ice cream next weekend. So there were some falls and some successes, and today I was offered Halloween candy and refused 100%, said, "I had my binge yesterday!" So let's hope the rest of today is a nice clean food day, and an enjoyable minor binge yesterday passes me through another Halloween. 2. EXERCISE/NEAT: I can walk! I can't stride, pinches... but happy I can walk!!!!!!!! 3. SCALE WEIGHT: Beginning to decrease, even with yesterday's candy. Leigh says, "it's the deficit stupid..."
seems a long way off again: 155 here I come!!! I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs.
HABITS TO IMPROVE
1. MORE WALKING
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 4-7 times per week
2,030 cal burned WALKED!!! yea!!!
695 cal eaten
1,335 cal DEFICIT
WEIGHT Wed a.m. 160.0 (May 4=175.6) a good 2.2 lb drop today, on a high deficit; I can reach a new low this week if I'm diligent with food and activity
YES: food target 1000 cal
YES: exercise: walking: 7117 steps 1hr09 sprain thigh feel some better
NO: recovery exercises and foam roller: not yet...
NO: sleep: 7 hours = 6 hr
NO: water 8-12 cup = 3
COMMENTS: 1. FOOD: Halloween is over! Yesterday someone offered me some Halloween candy she brought in from home, and I did not take one piece. I looked in the bag; I thought about it, and I decided "I had had my binge Monday, and Tuesday I declared Halloween 2009 officially over" .... if I want to lose weight this week. So no damage done, just one day where the cal were a bit high 1318cal yesterday, and the macros were sugar sugar fat sugar 2. EXERCISE/NEAT: I can walk! I still can't stride, pinches... but happy I can walk!!!!!!!! 3. SCALE WEIGHT: Continuing to decrease on yesterday's 1,335 deficit... Today was 160; my low is 159. Beating that is definitely achieveable this week. Leigh says, "it's the deficit stupid..." 4. Week 27: I cannot believe I began this log, and this particular diet effort, 6 months ago (May 4)!!! Kind of depressing to think it's taken me 6 months to lose 15.6 lbs. But - the glass half full - I am thrilled that I have lost 15.6 lbs, and still losing, enjoy looking at myself in the mirror, trying on clothes,... and am beginning to learn strong habits of maintenance eating (other than 1200cal/day=maintenance), thrilled I have finally stumbled upon a diet program (carb-cycling) that works... for whatever reason...
Why does carb-cycling work, and other diet patterns have not worked? I still don't understand this. But even for this to work, I have to keep a large deficit (like over 800 cal/day deficit) and even that is good to know. I really wanted to know what was keeping me from getting results, and maybe I'm discovering it.
seems a closer again!! 155 here I come!!! I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs.
HABITS TO IMPROVE
1. MORE WALKING
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 4-7 times per week
Why does carb-cycling work, and other diet patterns have not worked? I still don't understand this. But even for this to work, I have to keep a large deficit (like over 800 cal/day deficit).
NOTE: MY Carb-cycling program: I am eating 2000 cal Sat and Sun (high carb low fat), and eating 900 cal Mon-Fri (high protein low carb), and walking (no aerobics or weights)...This was because I was losing only 1 lb per month or less on an 800cal deficit, eating 1350 cal/ day and exercising 3 cardio hours and 3 resistance / week. Leigh suggested I do this carb cycling, and it is working wonderfulndly for me; I am losing fat and inches at a good pace.
So this Carb-cycling program means Monday morning is my highest weight, after the carb-load weekend. Then by Saturday I could see my lowest weight for the week. I can bounce up 2-5 lbs after the weekend. So I have to not freak out about that gain, which I've been okay with.
I love carb-cycling. I love that I can eat "forbidden foods" on the weekend and know that it is balancing my hormones to have lots of carbs. I am getting better at choosing potatoes or squash instead of white bread and butter or carb/fat processed foods. Not sure about the pasta.. Why would pasta, totally refined, be recommended on a carb-up day?
Since your 'carb up' day is still so low in calories , just barely over 2000kcal, I can only guess.. but for those who do MASSIVE REFEEDS, Fiber would upset the tummy and cause diarrhea or at least water retention. Also fiber would make it harder for the muscles to take up the glucose fast enough.
And maybe you would actually need the huge insulin surge that comes with eating 'white & refined' foods with a high glycemic index? Low glycemic foods don't give such a clear & loud signal...
The cycling works since you're allowing the body to RESET itself once in a while, yet dipping low enough so that it really has to releash the fat you are storing.
Apparently 2 separate days which I really wholeheartedly would recommend to anyone , doesn't reset the body as well as 2 continuous days do. This probably is caused by the rather low calorie intake on those 2 days.. having this for just 1 day wouldn't make a big difference..
Just guessing.. I'm 100% positive you posted this on the other forum too.. can you copy the answers to this journal ?
Since your 'carb up' day is still so low in calories , just barely over 2000kcal, I can only guess.. but for those who do MASSIVE REFEEDS, Fiber would upset the tummy and cause diarrhea or at least water retention. Also fiber would make it harder for the muscles to take up the glucose fast enough.
And maybe you would actually need the huge insulin surge that comes with eating 'white & refined' foods with a high glycemic index? Low glycemic foods don't give such a clear & loud signal...
That's interesting. Maybe at some point I'll do a massive pasta refeed, Faigin suggested last 1 or 2 meals of a day. But not now while things are working well. Haha, diarrhea would be okay, but not upset tummy, which I do feel a bit after the carb-up days.
And what happens to the body with a huge insulin surge?
And what about a huge insulin surge, followed by days of ultra low carb? I researched this some, but still don't understand what happens, and how I can influence what happens by my food, and what influence I would want to cause.
Quote:
The cycling works since you're allowing the body to RESET itself once in a while, yet dipping low enough so that it really has to releash the fat you are storing.
Apparently 2 separate days which I really wholeheartedly would recommend to anyone , doesn't reset the body as well as 2 continuous days do. This probably is caused by the rather low calorie intake on those 2 days.. having this for just 1 day wouldn't make a big difference..
So from what you're saying, you imply that a bigger low-fiber carb load Sunday night, though it would cause a larger gain on Monday morning, might still have an overall good benefit and I perhaps can recover and still lose fat that week by Saturday?
The krill oil is the exact same, except for the quantity: 30 vs 60 capsules.
I'm sorry they went from Neptune Krill Oil (the 2nd link gives the same picture but the name is still the old one) to the one from Azantis. The difference is that Neptune catches it in the Antarctic waters & Azantis breeds it in Israel.
Anyway.. the addition I used for the higher insulin surge being better is done with the ASSUMPTION you have decent insulin sensitivity! Until you are way leaner than you are (and this is why Lyle uses 3 categories: overweight - normal - lean for how much you can eat for refeeds), you just won't benefit as much from large refeeds.
This used to be really true for me as well.. I would simply not benefit from huge amounts of carbs in the way I do now. Generally the leaner you are, the more insulin sensitive you become, so this is also dependent on where you start at.
Anne for instance, has never had problems with insulin sensitivity so she will arrive at this point sooner than many others who still struggle with insulin resistance when being much much leaner.
Anyways.. you reading Fagin's book reminds me to reread it again..it's been eons and I forgot all about it.
The krill oil is the exact same, except for the quantity: 30 vs 60 capsules.
I'm sorry they went from Neptune Krill Oil (the 2nd link gives the same picture but the name is still the old one) to the one from Azantis. The difference is that Neptune catches it in the Antarctic waters & Azantis breeds it in Israel.
Anyway.. the addition I used for the higher insulin surge being better is done with the ASSUMPTION you have decent insulin sensitivity! Until you are way leaner than you are (and this is why Lyle uses 3 categories: overweight - normal - lean for how much you can eat for refeeds), you just won't benefit as much from large refeeds.
This used to be really true for me as well.. I would simply not benefit from huge amounts of carbs in the way I do now. Generally the leaner you are, the more insulin sensitive you become, so this is also dependent on where you start at.
Anne for instance, has never had problems with insulin sensitivity so she will arrive at this point sooner than many others who still struggle with insulin resistance when being much much leaner.
Anyways.. you reading Fagin's book reminds me to reread it again..it's been eons and I forgot all about it.
http://www.healingdaily.com/de toxification-diet/insulin.htm
"When your body notices that the sugar level is elevated, it is a sign that you have more sugar than you need right now, your body is not burning it and therefore it is accumulating in your blood. So insulin is released to take that sugar and store it. How does it store it? Glycogen? Your body stores very little glycogen at any one time. All the glycogen stored in your liver and muscles would not last you through 1 active day. Once you have filled up your glycogen stores, that sugar is stored as saturated fat. "
So I think I am insulin sensitive. Is this how it works:
1. I eat too much candy and processed carbs, my body not needing it; it is stored in my blood
2. So insulin is released from my pancreas
3. Since the liver & muscles have all the glycogen they needs already, that extra insulin stores the sugar as fat
So I'd like to know how it works, and how to regulate it, so that less insulin is stored as fat. If it were only "don't eat processed carbs and too much sugar," I would have lost weight when I was doing 7 days of low cal, low carb, low sugar.... so perhaps I am NOT insulin sensitive.
Or perhaps I gain really quickly when I start eating candy and processed carbs, and that's where I'm Insulin sensitive. And my body doesn't recognize to use my fat as energy... How does that work? That the body sees that you are eating at deficit, so it starts to burn fat... but some bodies don't start to burn fat, they just adjust down to the lower calories.. how does that work?
1716 cal burned in hospital all day (patner's surgery)
886 cal eaten
830 cal DEFICIT
WEIGHT Thu a.m. 160.0 (May 4=175.6) same as yesterday, still 1lb above low 159
YES: food target 1000 cal
NO: exercise: 2452 steps 0hr21
NO: recovery exercises and foam roller: not yet...
YES: sleep: 7 hours = 7 hr
NO: water 8-12 cup = 6
COMMENTS: 1. FOOD: fine; aiming for a scale loss this week 2. EXERCISE/NEAT: I still can't stride, pinches... I should have taken a break from being in hospital and taken a walk; I just don't plan walk into my day
seems a closer again!! 155 here I come!!! I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs.
HABITS TO IMPROVE
1. MORE WALKING
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 4-7 times per week
The krill oil is the exact same, except for the quantity: 30 vs 60 capsules.
I'm sorry they went from Neptune Krill Oil (the 2nd link gives the same picture but the name is still the old one) to the one from Azantis. The difference is that Neptune catches it in the Antarctic waters & Azantis breeds it in Israel.
So Vitacost is out of Jarrow's Krill oil.
This is less expensive, and you say "Neptune catches it in the Antarctic waters:
any opinions on brands?
There may be different brands but there's not all that many manufacturers of krill oil. It doesn't really matter very much. What makes their own brand cheaper is that they'd get the krill oil directly from the manufacturer.
We've done the same in the past for the NKO = buy the capsules & bottle them up and sell it as our own brand (Pasio), which is cheaper than buying it indirectly as another brand.
The more is one bottle, the less you pay.. that's really a smashing low price. Vitacost is actually ruining the market for all other sellers. No wonder US retailers are going broke when there's that cut-throat competition..
I don't want to get into the insulin is the root of all evil debate but there's tons of information out there about this view point. Many people who do low carb believe all this. Did you read the fierce conversations threads in the diet section? Big debate over this whole issue. Warning it's long.
Leigh wrote on the BBE forum to answer my question:
Quote:
Originally Posted by ETANA I wasn't in a stall. I was in a total body resistance to fatloss: I dieted for 18 weeks and lost less than 2/3 lb per month, eating 1200 cal, doing 6 days of exercise. Why such slow fatloss???
Then I changed to carb cycling, my average cal / week is still 1200, very little exercise. Weekdays 700-900 cal high protein low carb; weekends 2000cal high carb low fat. I'm losing about 1 to 1.5lbs/week.
About 750 cal/day deficit throughout.
I'd like to understand it better. I've thought insulin was part of the issue for a long time, just don't know what or how.
If you look at how you're losing weight it blows your insulin theory out of the water. It is carbohydrates that are saving you from not crashing so much from the deficit.
My question is what exactly are you looking to answer? Why you didn't lose during that time as well? If you go back and look I gave you tons of reasons of why it could be but you are never ever going to get a definitive. Best educated guess- you, like a lot of people, adjust downward very fast to the deficit and respond better to cycling because you are sensitive in a lot of areas hormonally and with water retention. It could be you lost the weight before and are just seeing it now too. Cloaking is a real thing. - Leigh
1698 cal burned
1860 cal eaten
162 cal SURPLUS I was bad today
WEIGHT FRI a.m. 162.2 (May 4=175.6) UP 2.2 lbs since yesterday
NO: food target 1000 cal = 1860
NO: exercise: 2087 steps 0hr11 pathetic
NO: recovery exercises and foam roller: not yet...
YES: sleep: 7 hours = 7 hr
YES: water 8-12 cup = 8
COMMENTS: 1. FOOD: great through dinner, but... I had a bad food day yesterday (stopped off at the food coop and bought dried papaya, chili-flavored pistachio nuts, health food m&m's, sesame candy, hahaha thinking I'd eat small amounts (for the first time)... So last night after my 800 cal of food, I ate about 1000 cal of that stuff. A high carb high sugar high fat day. I wanted a little of that stuff today. But tomorrow I want to eat high carb calories, and I also want to lose weigh this week. So...
1. want lots of, or a little of candy nuts, dried fruit
2. want lose weight
3. want carb up calories
So I fasted today, opting for #2 and #3... good for me! 2. EXERCISE/NEAT: not much 3. BLOOD WORK: Today I had D3 and cortisol labwork done, as prescribed by endocrinologist early Sept. Results next week.
p.s. I'm writing this on Friday, and fasted most of the day to recover calories from yesterday. I feel okay. Also lots of activity... Tomorrow is Saturday, carb-up!
seems a closer again!! 155 here I come!!! I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs.
HABITS TO IMPROVE 1. MORE WALKING
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 4-7 times per week
27 Week's RESULTS: Sat Nov 7, 2009: RESULTSScale Weight progress:
175.6 lbs May 4, begin of deficit
169.6 lbs Thu 9/3/09 began Phentermine
164.2 lbs Saturday 9/26
161.0 lbs last Saturday 10/17
159.0 lbs today Sat. 10/25 = -2.0 lb. loss this week
159.8 lbs today Sat. 10/31 =+0.8 lbs 160.6 lbs today Sat. 11/7 = another +0.8 lbs gained this week
.............................. .........(gained 1.6 lbs in past 2 weeks)
Total inches lost since May 4 = 25.5"
- 5.5" in past 5 weeks - 0.5" from last week .............................. .TOTAL Measure ...5/4…..10/24..11/07..change...(1 weeks' change)
Bust. ....41.....39.0...39.0" =-2.0”....(-0.0” 1 weeks)
Ribcage...37.5...33.5...33.0" =-4.5” ...(-0.0” 1 weeks)
waist.....40.....35.5...35.0" =-5.0"....(-0.0” 1 weeks)
stomach...44.5...37.5...37.0" =-7.5”....(-0.5” 1 weeks)
hips......47.....43.5...43.0" =-4.0"....(-0.0” 1 weeks)
r. thigh..24.5...22.0...22.0" =-2.5”....(-0.0” 1 weeks)
COMMENTS: RESULTS (fat loss and measurements): 1. SCALE: Gained" 0.8 lbs AGAIN this week=CANDY. Cals. No NEAT.
1A. Calories. 2 days this week were over 1000 cal. Even though my weekly average will be only about 1250cal, I have to be more diligent with my calories and carbs mid week. Or definitely with my calories. They have to be very low.
1B. Activity: because of my leg, my activity was at an all time low this week. So I'm sure that contributed to the gain too. BUT, I have decided to pump up my walking. Yesterday I walked 13,188 steps 1hr45 excellent. If I walk 10K steps/day, I'm curious to see what that will do to the weight loss. I think I am tired of the 700-900 cal minimums. No fun anymore..... 2. MEASUREMENT: Down 0.5" since last week... stomach, the one place I didn't lose last week, so this is good. 4. CARB-CYCLING/CALORIES:: 2000x2 & 1000x5 in theory.
Actual was:
Sat 1,859; Sun 1,834; 1,318, 695; 886; 1,860; 507 cal + phent.
This tells the story ... 5. ACTIVITY: See above 1A, had 2 wonderful walks yesterday. 6. COMMENTS:Leg is 90% better.
7. LABWORK: Waiting for results of D3 and Cortisol testsMonday I begin Leigh's "Hot for the Holidays" challenge on top of this Fall Challenge. I will post here what I decide for my goals. I realize I am not playing this Fall Challenge diligently; don't look at, or play to my current goals. Oh, I hurt my leg, that was part of it. But no, I have been lazy with exercise, NEAT. And I have slipped with food. Good to note. Laziness and lack of compliance are completed and I am on to the game of great results !
160.6 155 here I come!!!
I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs. HABITS TO IMPROVE someday I'll have positive reports here:
RECOVERY 4-7 times per week
SLEEP! min 7 hrs/night in bed with lights off
WATER!! 8+ cups
MORE WALKING
Sorry to see how even a minor slip is punishing you..
It seems that NEAT is going to play a big role in how successful your wt loss is going to be. Moving around your house after work.. flexibility/mobility work etc.
2153 cal burned
507 cal eaten
1646 cal DEFICIT !!! HUGE!!!
WEIGHT SAT a.m. 160.6 (May 4=175.6) Down 2 lbs still from carb-up, 1.6 lb above low
YES: food target 1000 cal
YES: exercise: 13,161 steps 1hr48 GREAT!
NO: recovery exercises and foam roller: not yet...
NO: sleep: 7 hours = 6 hr
YES: water 8-12 cup = 8
COMMENTS: 1. FOOD: Did my best to recover from Thursday's 1860 cals, but even so, I wound up gaining .8 lb this week by the end. 2. EXERCISE/NEAT: Took two one-hour walks today
155 here I come!!! I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs.
HABITS TO IMPROVE 1. MORE WALKING
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 4-7 times per week
1950 cal burned
1936 cal eaten
14 cal DEFICIT
WEIGHT SUN a.m. 160.6 (May 4=175.6) SAME
YES: food target 2000 cal
YES: exercise: 4755 steps 1 hr47
NO: recovery exercises and foam roller: not yet...
NO: sleep: 7 hours = 4 hr
YES: water 8-12 cup = 8
COMMENTS: 1. FOOD: Good macros
Target:
45g fat, 235g carb, 104g protein, medium range= 1760 kcal
45g fat, 282g carb, 104g protein, high cal range= 1947 kcal
actual:
57g fat, 259g carb, 76g protein, high cal range= 1936 kcal 2. EXERCISE/NEAT: Out and about. My niece was nearby: for the past year, she's doing competitive ballroom dancing, International Standard and Latin. I went to watch; it was quite fun! I really could tell the different body fats, between the skinny fat and the lean bodyfat. My niece looked terrific.
3. SLEEP: Stayed up to create a web page of photos.. bad girl... I'll be tired. 155 here I come!!! I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs.
HABITS TO IMPROVE 1. MORE WALKING
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 4-7 times per week
My niece was near where I live this past weekend.... for the past year, she's doing competitive ballroom dancing, International Standard and Latin, at college. I went to watch; it was quite fun! I really could tell the different body fats, between the skinny fat and the lean bodyfat. My niece looked terrific. It made me want to take dance lessons!
don't know why I can't get photo to show.
- I uploaded it from my computer as attachment.
- I right-clicked on the name of the attachment, and copied the location
- I clicked on the image icon and pasted it
- It doesn't show. boo hoo
2051 cal burned
1847 cal eaten
204 cal SURPLUS
WEIGHT Mon a.m. 162.6 (May 4=175.6) up 2 lbs from carb up
YES: food target 2000 cal
YES: exercise: 5662 steps 0hr58
NO: recovery exercises and foam roller: not yet...
YES: sleep: 7 hours =10.5 hr
YES: water 8-12 cup = 8
COMMENTS: 1. FOOD: Good macros
Target:
45g fat, 235g carb, 104g protein, medium range= 1760 kcal
45g fat, 282g carb, 104g protein, high cal range= 1947 kcal
actual:
55g fat, 320g carb, 80g protein, high cal range= 2051 kcal 2. EXERCISE/NEAT: Out and about. Watched my niece compete in International Latin dances. Took a walk. 3. SLEEP: Slept 10.5 hours or more. Feel rested. 4. SCALE WEIGHT: Okay, Monday morning weigh in, after carb-up weekend, and I am up 2 lbs... Not too bad. 5. NEXT WEEK: Planning on having a good deficit every day (above 800 cal), keeping my carbs down and my protein up, staying away from sugar... time for some big results again
155 here I come!!! I could weigh 152 by Thanksgiving............... old goal 150, current goal 142 lbs.
HABITS TO IMPROVE 1. MORE WALKING
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 4-7 times per week
My niece was near where I live this past weekend.... for the past year, she's doing competitive ballroom dancing, International Standard and Latin, at college. I went to watch; it was quite fun! I really could tell the different body fats, between the skinny fat and the lean bodyfat. My niece looked terrific. It made me want to take dance lessons!
That's the body you get from years of Crew and downhill skiing in high school, followed by daily ballroom dancing practice....... and being 19
re images: it sounds like you are conflating two things - using the picture icon for external URLs and using the attachments feature of the forum.
The attachments feature has been broken for awhile.
You need to upload your pictures to either your website or a photo sharing site (like photo bucket or picassa or flickr). Then put the sharing URL from that site in the box when you click the picture icon.
Just like you did with shutterfly for your paintings awhile back.
re images: it sounds like you are conflating two things - using the picture icon for external URLs and using the attachments feature of the forum.
The attachments feature has been broken for awhile.
2054 cal burned
897 cal eaten
1157 cal DEFICIT
WEIGHT Tues a.m. 161.6 (May 4=175.6) down 1 lb from carb up
DAILY RESULTS: (new)
NO... Mobility work 3x/week
YES... Food target 1000 cal
YES... Water x 8+ cup
NO.... Sleep: 7 hours = 5hr/night
YES... Deficit >750 cal/day?
NO... Activity: Four 1-hour walks?
NO... NEAT: Tidy studio or basement
COMMENTS:
1. FOOD: Good macros & calories; good start to deficit week 2. EXERCISE/NEAT: Took Monday off; tons of housework, no walk, no mobility 3. SLEEP: The night came so fast; didn't get my 7 hrs sleep 4. SCALE WEIGHT: Okay, Tues morning weigh in, after carb-up weekend, and scale starting to come down again 5. GOALS and PROMISES. Well, today, first day of challenge, and I got a "NO" on mobility, walking, and sleep. So, I am not aiming for perfection/failure, I am aiming for creating new strong habits within a busy life, adjusting for circumstance, but not being ruled/dominated by circumstance.
155 here I come!!!
I could weigh 152 by Thanksgiving...............
old goal 150, current goal 142 lbs.
HABITS TO IMPROVE during Leigh's 6-week challenge: Hot for the Holidays!
1. MORE WALKING/NEAT
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 3-5 times per week
1853 cal burned
989 cal eaten
864 cal DEFICIT
WEIGHT Wed. a.m. 160.2 (May 4=175.6) down 1.4 more lbs. from carb up
DAILY RESULTS: (new)
NO... Mobility work 3x/week
YES... Food target 1000 cal
YES... Water x 8+ cup
YES.... Sleep: 7 hr/night = 11 hr !!
YES... Deficit >750 cal/day?
NO... Activity: Four 1-hour walks?
NO... NEAT: Tidy studio or basement
COMMENTS:
1. FOOD: Great macros & calories; brought my dinner salad to investment club meeting so I wouldn't be tempted to snack on crackers. Had 1 delicious chocolate cookie and enjoyed every bite, and logged it in 2. EXERCISE/NEAT: Tons of work at job, then meeting, no walk, no mobility 3. SLEEP: After mtg, went to bed early and slept in! 4. SCALE WEIGHT: Wed morning weigh in, after carb-up weekend, scale almost down to my 159 cal low... I can really hit a new low this week!!!!!
5. COMMENTS. I am really looking forward to a great 6 weeks in this challenge, and look so forward to seeing a stronger, more limber, leaner, and less in pain ME! I plan on WINNING the Challenge!!! (at least a personal win!)
155 here I come!!!
I could weigh 152 by Thanksgiving...............
old goal 150, current goal 142 lbs.
HABITS TO IMPROVE during Leigh's 6-week challenge: Hot for the Holidays!
1. MORE WALKING/NEAT
2. SLEEP! min 7 hrs/night in bed with lights off
3. WATER!! 8+ cups
4. RECOVERY 3-5 times per week
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