Results: THU June 11, OPT Week 6
1988 cal burned
-1120cal eaten
868 cal deficit
scale: -1/2 lb total since 5/4/09
Total deficit since 5/4/09: 30,665 should be 8.76lbs
OPT for Fat Loss:
YES: food (1100-1200 cal)
NO: exercise: rest day + walking
NO: water (64oz/8 cups): 5
YES: sleep: 7 hours
COMMENTS:
1. FOOD: of the house today from 8am to 11pm, and I packed all my meals, and my food was really clean, and no protein bar even! I really want to see how this 1-ingredient food diet will affect weight loss for 2 weeks, so I'm really staying away from packages except salad dressing, & splenda...
2. RECOVERY: no
3. Going to Wilmington DE, my cousin's tomorrow night; may not log here until Sunday. I won't be "in control" of my food, scale, etc. I think I will do and EatStopEat day tomorrow to get the calories down, and then estimate and be careful Friday night and all day and night Saturday: restaurant breakfast with family, my sister and I will watch my niece play lacrosse 2 games Saturday, then dinner out in restaurant Sat. night, then drive home late. Saturday will not be an 1100-1200cal day, but if I do ESE tomorrow, and tomorrow is a 500-700 cal day, then I'll have some extra cal for Sat. That's the plan.
Habits to strengthen:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
Espi 36.1
97.0
or it might have been 36.0 and 97.1, but same as yesterday
176 so I've gained 1/2 lb in almost 6 weeks on a deficit of30,665 cal. (even assuming a 50% inaccuracy, it should be 4.25 lbs lost, not 1/2 lb gained). I could not gained 4-8lbs muscle. Maybe I could have gained 3lbs muscle???
so another frustrating morning. I try not to be frustated. (Oh, yes, I took measurement this am as well).... My pants are still tight after 5.5 weeks.
disgusting
yesterday's food: 1218 cal; 134g protein
macros 31%fat, 26%carb, 43% protein:
1. whey protein, 4oz almond milk, 50g fresh strawberries
2. salad (romaine, celery, 50g tomatoes) 44g avocado, 5oz chicken breast 2T kens ital lite dressing, 1/2c frozen corn, 1/2c frozen peas (defrosted)
3. 1/2 can tuna in water, 15g mayo lite, 1C brussel sprouts steamed
4. FF cottage cheese, 37g olive bruschetta, 50g tomato, celery
5. 4 oz turkey breast (not deli), 3/4 oz trailmix
yes, I know I have to be patient.
I am still fully committed.
There really is no alternative except being 206 lbs. Either I work on losing... or I gain.
My calorie average has been 1200.
Gotta get it down to 1100...
Your Eat Stop Eat plan to deal with family feedings sounds good!
Etana, I asked a while back but I think it got lost in the shuffle--when you did REPAIR, what cal level did you get up to, and how long did you stay there?
__________________
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'm also wondering about your scale...not the food one, the one you step on. I am fascinated, well, maybe that's not the word, bewildered, flummoxed? by the fact that you weigh the exact same everyday. I'm all over the board on a day to day basis. 196.8 on Sunday, 194.0 on Monday, 194.2 on Tuesday, 195.6 on Wednesday, 194.4 yesterday, 194.0 today. (my little victories are when I see a new number- waiting on a 193.X something now). That's a typical week, not some kind of odd week from hormones or my now very irregular cycle. Always weighed first thing am (well, second), nude
I struggle with the idea of a scale saying the same weight day in and day out...any chance you need a new scale? And I mean that in all seriousness, not joking because none of us like what it says.
Kim, it's not uncommon for my scale weight to be the same day after day as well. I weigh first thing in the morning, nude, and after my bathroom trip. I think I have some water retention issues as my changes are usually in the 1lb range, whether plus or minus, even though my scale calculates down to 2/10ths of a lb and I drink the same amount each day.
I've tested my scale's calculation by weighing a can or something on my food scale, then holding the can while I weigh myself. Scale has always accurately reflected the increase in weight from the can. (Though Etana, you could probably test your scale in a similar fashion, just in case.)
My weight does vary more if I weigh later in the day, which is why I do first thing in the morning after bathroom trip.
__________________
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'm also wondering about your scale...not the food one, the one you step on. I am fascinated, well, maybe that's not the word, bewildered, flummoxed? by the fact that you weigh the exact same everyday. I'm all over the board on a day to day basis. 196.8 on Sunday, 194.0 on Monday, 194.2 on Tuesday, 195.6 on Wednesday, 194.4 yesterday, 194.0 today. (my little victories are when I see a new number- waiting on a 193.X something now). That's a typical week, not some kind of odd week from hormones or my now very irregular cycle. Always weighed first thing am (well, second), nude
I struggle with the idea of a scale saying the same weight day in and day out...any chance you need a new scale? And I mean that in all seriousness, not joking because none of us like what it says.
It is a new Taylor digital scale without Bodyweight extras. It ranges from 174.6 to 176.0 day to day. Dont' think it's the scale. Good try, though
A.M. right after toilet. Nude.
Your Eat Stop Eat plan to deal with family feedings sounds good!
Etana, I asked a while back but I think it got lost in the shuffle--when you did REPAIR, what cal level did you get up to, and how long did you stay there?
I'd have to look it up, but i think it went from 1200 up to 2500 at the end.
Here it is:
REPAIR has been something like this increasing the calories:
1. 1200
2. 1200
3. 1350
4. 1450
5. 1594
6. 1750
7. 1750
8. 2100-2600 cal
This is my last week, a refeed week of 2100-2600 calories.
REPAIR Log: STAGE 6 "Refeed" DAY 5-7 - 10/17-19 Fri, Sat, & Sun
Restaurant meals over 3 days
APPROX----2,600cal (goal = 2100-2600 cal)
One week on 2100-2600 cal and then went right into OBM with 1375cal
Then surgery, and months at 1700-2200cal
Then OPT May 4
Reason I asked is that when I first suspected I'd been undereating for a while (this was pre-Leigh and so pre FLTS/MRM) I only got up to 2200, which I think was still under maintenance for me. But of course you did follow the R.E.P.A.I.R. program so if I'd bothered to think a little, I should've realized that probably wasn't an issue.
Definitely pulling for you that the lower deficit is what you need. And that NEAT walking, of course.
EDIT: Um, lower calories are what you need. Lower deficit would technically be more calories. (Sorry; day job is as an editor. It bothers me when I make those kind of mistakes.)
__________________
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 just ate at Panera Bread, socially meeting a friend, and choosing Panera salads as very healthy light choice. I had the apple instead of the bread. And I had the dressing on the side, so there's no real way to figure the nutrition since they have it listed with the 6-8T of dressing in...
Chopped Chicken Cobb salad
(All I saw was about 2oz chicken max, about 1/8 egg, about 1/4oz cheese, about 1/2 strip applewood smoked bacon, and salad vegies)
calories 490
Total Fat 35g
Sodium 1300mg
Protein 36g ??? from what???
That's one scary ingredient list for a salad! I felt the same way when I looked up nutrition for some of the stuff I had eating out on my last free day. And it made me glad I only do that once a week, LOL!
Hey there Etana! That's one scary ingredient list for a salad! I felt the same way when I looked up nutrition for some of the stuff I had eating out on my last free day. And it made me glad I only do that once a week, LOL! Cynthia
Hi Cynthia! Nice to see you here...
Yeah, I've always thought of Panera Bread, and their salads, as A++ on my list of places to eat out. I should have gotten the lite salad dressing. I did get the dressing on the side, but still, what I thought of as a good meal, was not. And I had wanted to have Friday be an ESE day, but it was not.
more to come in next message, recapping the 2-day trip with family...
Well, I'm back on my lovely deck in the backyard woods/forest of my home.... http://forums.jpfitness.com/custompr...ic13539_12.gif
(You can see a photo of me in my forest, by clicking on my avatar if this link doesn't show it.)
So "Eating away from home," is especially challenging and eye-opening when I am on a 1-ingredient, 1100-1200 calorie diet. I did not succeed really, although I made some good effort and some misses, as I'll document below.
What is totally ironic, however, is that the scale shows I've dropped another 1.2 lbs, or total of 2.2 lbs and my pants feel looser than last week (tomorrow morning weigh in is end of 6 weeks on OPT). I expected to be up 3 lbs from sodium... So weird.
Perserverence is the key, I think.
So first the good day: Yesterday (Saturday)
Breakfast in diner: 2 scrambled eggs, large slice ham, 1 slice bacon, 1/4C homefries, 1/3 slice dry rye toast, black coffee. A treat of a breakfast, and not as bad as I used to think this was
Snack: 6 cherries
Dinner: Redstone restaurant: salad with steak: wedges of lettuce, tomato, blue cheese drsg, tomatoes, bacon pieces: I forgot to say "dressing on the side." I NEVER forget to say that. Oh well, I pushed much of the drsg away, but couldn't push it all away. Well, I could have cut the lettuce with the dressing off, but I didn't. I guess I had 1/4C of dressing, and 1/2 oz of bleu cheese. I ate half the 6oz steak.
This day's calories were not actually too bad, and I was full all day from the fat. I really kept my carbs down. Approximated to 1255 cal, 62% fat, 14% carb, 29% protein.
Now the bad day: (Friday) ...
Lunch: was supposed to be ESE day, but then I socialized in Panera Bread salad and apple, thought that was okay. (we should have gone to Starbucks)
Dinner: ugh. My cousin doesnt' cook. She is a mall queen. We ate in the food court and it was a limited food court. (I usually choose Japanese). Plus, I made a terrible choice with momentary forgetfulness of purpose, and I seemed to forget my purpose all through every lousy bite of the meal I had chicken teryaki, fried rice and orange chicken... Yes, can you believe that pooooor choice. I know better. It wasn't even fabulous.... Then late at night, at her house I had 1C of regular ice cream. I never have 1C. I never have regular ice cream. Then I had 3 cookies and went to bed.
What can I say but that I wrote it all down, best I can, and I see I have some work to do on planning food on the road, out of my control. I think maybe the impossibilty of 1-ingredient food on the road, my disinterest in bringing containers of food with me, poor pre-planning, and mindlessness got me off track. If I had eaten the dinner but not the ice cream, cookies, and lunch, as I had planned, I would have been fine, calorie wise.
So the only way I can make my goal of 1100-1200 cal average this week, is a total fast today, 0 calories. I may do that, or more likely, I will have a couple of protein shakes, or a protein shake and my leftover steak from the restaurant... we'll see how I feel. I don't really need advice about what to do today.. I'll just see how I feel.
I'm mostly bummed that if I eat what I can't count, I feel that I've blown my game. That's what concerns me more than today's food. And here is where the numbers have an effect, because there is no way of knowing whether I am ahead 250 cal for the week, and can win my game if I fast today, or whether I underestimated the restaurant food (probably), and even if I DO fast today, I won't "win my game for the week."
So I have to think about "winning" and "losing" the week's game differenty. I'll talk about that tomorrow, in my "week's results" post. I am really proud that I ate 1-ingredient foods 5 out of 7 days this week, that I estimated and wrote my food Fri and Sat while away/less control, and that I am here and didn't disappera for a week!
Had a wonderful time with my sister: I saw what she was doing with a database online and a new business venture, she lent me her iTouch and we were learning how to use it, and I cut her hair. We watched Becky play lacrosse, we ate out (see above!!), and we had a family breakfast with 2 cousins from nearby cities to Becky's lacrosse, one of whom has had cancer for 20 years, (the mall diva above), and has just found another tumor which is scary to us all. I could give that as a reason for my overeating, but it is not.....
One day doesn't ruin you, and I'm glad to see you're alluding to that.
And congrats especially on the 1.2 lbs going down! Hopefully that's just a small sign of things greater yet to come.
__________________
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.
Hello Etana, finally stopping by your log. *subscribed*
Anyway, re: your food court (mis)adventure, I totally get mad, too, when I've wasted calories on a mediocre meal. If I'm gonna blow my calories on something, it better be really, really good. But that's usually not the case for me.
Can totally relate to your mall adventure. On Friday I had to travel for a funeral and on my way back, I just fell for an ice cream concoction that turned out to be mediocre in comparison to what I had gotten used to. Will make a mental note to never buy their 'swirls' anymore (name of company). What a waste of calories.
Thing is.. travelling really puts a lot of stress on the body and makes it harder to make smart decisions, especially when you don't carry your own food with you as there's virtually NOTHING available that is 'just' protein.. unless you can actually grocery shop. Which I did , but only bought cherry tomatoes thinking I'd eat again when coming home.. but then the ice cream beckoned as it was gorgeous weather.
[...] I just fell for an ice cream concoction that turned out to be mediocre in comparison to what I had gotten used to. Will make a mental note to never buy their 'swirls' anymore (name of company). What a waste of calories.
I had the exact same thing! Swirl isn't worth it
Had it with dinner once too: skipped lunch so I could use both my lunch-budget and my dinner-budget for my dinner.. and then it was hardly edible
Quote:
Originally Posted by Etana
What is totally ironic, however, is that the scale shows I've dropped another 1.2 lbs, or total of 2.2 lbs and my pants feel looser than last week (tomorrow morning weigh in is end of 6 weeks on OPT). I expected to be up 3 lbs from sodium... So weird.
weird indeed.. maybe sodium is good for you?
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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#
Well, I'm back on my lovely deck in the backyard woods/forest of my home.... http://forums.jpfitness.com/custompr...ic13539_12.gif
(You can see a photo of me in my forest, by clicking on my avatar if this link doesn't show it.)
Yay for pictures! Your house looks great and you do too! I love seeing pictures on this forum, makes the forum a bit more colorful
OPT for Fatloss: Week 6 END-RESULTS: June 15, 2009
OPT for Fatloss: Week 6 END-RESULTS: June 15, 2009
Actual weekly calorie average 1194cal (goal cal 1100-1200)
Actual 5-week’s calorie average = 1356cal
Weekly GWF deficit 6101cal. (not my Highest week's deficit)
5 weeks' total GWF deficit: 33,197 or 9.5 lbs in theory
171.2 lbs current, 175.6lbs begin (-4.4 lbs scale loss) !!
I had a Whoosh the past 2 days!!!!!
.............................. ..Total Measurements...5/4…...6/15.... .change.. (from last wk)
Bust...........41.....40.5...= -.5".....(-0.5” from last wk)
Ribcage .......37.5...36.....= -1.5” ...(-1.0” from last wk)
stomach........44.5...41. ...= -3.5"....(-1.0”from last wk)
waist..........40.....37.5...= -2.5"....(-1.0” from last wk)
hips...........47.....45.5...= -2.5"....(-.5” from last wk)
thigh..........24.5...24.....=-0.5".....(same as last wk) Total inches lost = 10"
COMMENTS:
1. RESULTS (fat loss and measurements): Very encouraging! Scale down 4.4lbs, same as I weighed after finishing REPAIR and the OBM. Measurements total 10" and my pants ARE looser..
2. RESULTS (FOOD): I was VERY committed and focused, hoping for a whoosh from Mon-Thu, New changes this week:playing Leigh's game of 1-ingredient foods and lowered calories to 1100-1200cal, though my average cal was almost 1200. The weekend was NOT 1-ingredient foods. Friday was mostly carb, Saturday was mostly fat (62%) and protein (eating in restaurants both days breakfast and dinner ... 2 big meals instead of 6 small meals... see a previous post for details). Then I fasted totally on Sunday, but it seemed easy and I wasn't hungry or headachy... I wonder.......
I wonder if I can have a week that is low for 6 days and 2000 cal on one day, and and the cycling would cause whooshes... or some loss? That could be fun, actually.
3. RESULTS EXERCISE: I did not do all 7 planned exercises: I did all 3 cardio Jazzercise, but only 2 of 4 Resistance OPT B1&B2. My body felt stressed and I thought it would be okay to rest it.
4. RECOVERY: I did 0 days’ Recovery; still noncompliant here: however I am doing stretching cool down for 10-15 min at end of Jazzercise class. I was losing motivation due to lack of results, but I'm psyched now!!!
5. WATER: good 8-10 glasses consistently
6. SLEEP Not enough sleep, but I did get 2 days of 9 hours
COMPLIANCE:
1. Calories average 1100-1200
2. Food, cal, macros, 1 ingredient food, weighing, no cheats=5 days
3. Exercise: all 3 planned (3 cardio)
4. Water 8-10 glasses
NON-COMPLIANCE:
1. Food, cal, macros, 1 ingredient food, weighing, no cheats=2 days
2. Exercise: 2 of 4 planned (4 resistance days)
3. Jazzercise instead of intervals
4. 0 recovery instead of 4+
5.Sleep a bit low
OPT for Fatloss weeks 1-6 are complete!
IMPROVEMENTs to come in OPT week 7:
Continue:
FOOD: 1 ingredient food, 1100-1200 cal
RECOVERY x 4 days or more
WATER = 64oz or more (continue)
Sleep (MORE)
Promise to do at least 6 of my planned 7 exercises
Promise EVERY day to weigh and to log I cause desired results by my compliance and actions
__________________
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.
__________________
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: MON June 15, OPT Week 7
2150cal burned
-1170cal eaten
980 cal deficit
OPT for Fat Loss:
YES: food (1100-1200 cal)
YES: exercise: B1
YES: water (64oz/8 cups): 8+
NO: sleep: 6 hours
COMMENTS:
1. FOOD: It's rough to get cal down to 1100; I keep hitting 1170-1210... when I put my food together... It's fine. I expect to have a very low day and 1 day that's more like 1800... or that's what I would like to do...
2. STATUS: I am now in the 2nd half of OPT for Fatloss!!! Have completed 6 weeks.
3. PLAN: I have 3 more intense exercise weeks, then a rest week of low cal, then 3 hard exercise weeks of low cal, then a refeed. And then I expect to repeat OPT for Fatloss 12 week program again from the start.
4. Need to keep up the momentum of low calories and 1-ingredient foods for another week. Then I will keep the calories low, but allow a few Trader Joe's dinner meals... and see if there is still progress.... I'm hoping there will be progress any which way... Progress is so inspiring!!!
HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
Excellent job and good progress! And I don't think you did too badly while traveling.
I know that feeling of worrying about eating what you can't count for sure, but on the other hand, don't we hope that at some point we won't BE counting every single gram/calorie? I think there are times when you just have to try and portion control as best as you can and not worry over the calories.
Excellent job and good progress! And I don't think you did too badly while traveling.
I know that feeling of worrying about eating what you can't count for sure, but on the other hand, don't we hope that at some point we won't BE counting every single gram/calorie? I think there are times when you just have to try and portion control as best as you can and not worry over the calories.
Cynthia
I concur.
__________________
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.
Excellent job and good progress! And I don't think you did too badly while traveling.
I know that feeling of worrying about eating what you can't count for sure, but on the other hand, don't we hope that at some point we won't BE counting every single gram/calorie? I think there are times when you just have to try and portion control as best as you can and not worry over the calories.
Cynthia
Yes, true. But I have entered a mode where, since I was getting such meager results still and for so long, I had to really try to see what would work, and compliance I think was what was needed...
At some point, but not now when in deficit goal.
But still, I weighed not going "because I'm on a diet," and that was sicko.
I weighed bringing my food, and that was sicko.
So I think I made a healthy decision and learned that fat and protein works better for my satiation and pleasure, calorie-wise!
COMMENTS:
1. FOOD: I ate a jelly donut. 'nuf said. (well, I enjoyed it, & counted it.)
2. EXERCISE: I loved Jazzercise. My foot is feeling wonderful!!! Or not feeling any pain! And my lightfootedness is back (as much as it can be with this "non-dancer." Had a blast dancin' to the music and feeling my body in space and stretching twisting and moving. I did NOT do resistance hour B1. I am really procrastinating doing the resistance program.
3. Need to keep up the momentum of low calories and 1-ingredient foods for another week. Note the Jelly donut and the resistance to doing resistance work: when I see myself slip after a good result, this is a red flag. I am eating lunch in Thai restaurant today, but it is time to love my program and structure and turn up the volume of compliance, rather than slip slippery slip into bread and sugar. HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
I had chicken teryaki, fried rice and orange chicken... Yes, can you believe that pooooor choice. I know better. It wasn't even fabulous.... Then late at night, at her house I had 1C of regular ice cream. I never have 1C. I never have regular ice cream. Then I had 3 cookies and went to bed. 
Linear Mode
