Get In and Get Out: RESULTS are the name of my game
INTRODUCTION:
Today is June 2, 2009 and I am moving my log from FLzine.com over here to JP Fitness forums. As you see by my signature, I have log here from Fall, 2008, when I did Leigh Peele's Metabolic Repair Manual (MRM) REPAIR program, in which I learned a LOT I didn't know that I didn't know , and gained only 3 lbs, which I lost, plus 6 more pounds the following ONE month, doing Leigh's One Big Meal (OBM) challenge, a total of 9 pounds loss in one month!! (or 6 lbs net)
I have a history of being a yoyo dieter, 5 or more years doing WeightWatchers, counting points, not losing more than 2lbs per month. I am a sugar-junkie and chocoholic.
Then about 2005 did Body For Life, learned wonderful things about eating protein, and how carbs are a trigger narcotic for me. I now really enjoy 4-6 smaller meals a day... I thought I would never say that!!! The protein at each meal really satisfies my hunger. I also did the BFL exercise program. I didn't lose weight over a couple of on/off years with BFL. Very frustrated.
Then last year, began a strict diet again, 1200 cal, Turbulence Training (TT) exercise program of 3days bodyweights and 3 days Intervals. I was pretty strict, enjoyed the workouts, only lost about 5 lbs in 5 months. very frustrated again. UGH
That's when someone on the TT boards directed me to Fatloss Troubleshooter (FLTS) and Leigh Peele. Leigh said I had been a "laze" and I realized how, outside of exercise hour, I had been totally sedentary due to a torn tendon and fallen arch from history of a flat foot which was collapsing.
After REPAIR and OneBigMeal deficit, I had foot surgery Dec 2008, and spent the winter recovering. Totally sedentary. Totally.
Injuries: Because in Dec. I fell on my butt, sprained my rotator cuff, and with my crutches, it did not heal. Started walking (commute to work), felt stronger. Then April I began Jazzercise with enthusiasm and sprained my back. My body was not prepared for the twisting and stretching/reaching of the Jazzercise total body movements. I was so blue: I felt like a creaky bent over old lady, just as my 63rd birthday was approaching.
I bought a GoWearFit around April 1, and it has been wonderful. Has taken the guilt out of a cheat meal. Now I now that for that one day my deficit may be only 30cal due to the cheat, but that my week is still, or can be still on target for my goals. http://www.amazon.com/GoWear-Lifesty...3956456&sr=8-1
So finally, May 3, I began Leigh's OPT for Fatloss, with great enthusiasm, but a very restrained exercise plan, so as to not hurt myself again. The past month I have really been thrilled with how I am getting stronger and have recently begun increasing the weights of the dumbbells. Today I feel strong and energetic, my old self. Sunday I turned 63.
The wrinkle in this story is that I am still not losing pounds on the scale. My results for the 1 month on OPT with great compliance is 1 lb scale loss. In 1 whole month. With a good big deficit. (as I will post results for the month in my next posting down from here).
As you see from the title of my log, I have a challenge getting 'results.' I seem to do what I think is "everything right," and I still seem to not get the results I want (in this case it would be 4-6 lbs per month fat loss on the scale). I do have a really nice measurements loss, so for the month, I am satisfied. For this next second month of OPT, I am concerned whether to drop my calories another 100kcal. I will discuss this later and on the FLTS forum here at JP Fitness.
So hello to the friends and acquaintences I've made here since August 2008 on JP Fitness! I have come back here, mostly due to the wonderful support and learning I've received from each of you, and to be closer to your stories and logs.
Get In and Get Out: OPT Week 4 END RESULTS: June 1, 2009
Get In and Get Out: OPT Week 4 END RESULTS: June 1, 2009
Actual weekly calorie average 1131cal (goal cal 1176)
Actual month’s calorie average 1400cal
Weekly deficit 6291cal. (pretty good for a rest week, lots of NEAT)
21,523 total deficit should be worth 6.14 lb fat loss
175.6 = Starting weight 5/4/09
……….. (adjusted for new digital scale I bought)
174.6 = Current weight (-1 lb on scale)
761cal = average daily deficit for the 4 weeks,
from GWF and fitday.com (all food weighed)
COMMENTS:
1. RESULTS (fat loss and measurements): 1 measly pound fat loss on scale, but another GOOD measurement result. I am SO glad I am taking measurements!!!! Why is the scale not moving? (my guess is added muscle ... recovering from sedentary foot surgery... plus water retention)... I wonder whether my calories are not low enough?
2. RESULTS (FOOD): I was VERY committed and focused, hoping for a whoosh. This was a rest week with lower calories and 50% protein; now I am frustrated at no scale loss (well, 1 lb). I was hoping for a Whoosh!! this week since my carbs were so low 25%, but it didn’t happen. I’m wondering whether at 1131cal avg, did I calculate wrong and should it have been 1008 cal for the week. I’ll discuss this later.
3. RESULTS EXERCISE: this was a rest week, lots of NEAT housework, gardening and enjoyable walks and shopping generated big deficits without exercise!
4. RECOVERY: I did 3 days’ Recovery; still noncompliant here: this will be major goal this week.
5. NEW HABIT: I did drink 1gal/water per day as I'd promised
6. SLEEP Some days I slept a lot. I really allowed myself to sleep in,” from what I learned during REPAIR: how my metabolism is really sluggish if I am tired, and I do much less NEAT that day, dragging around. My birthday night I stayed up til 2 am, got up for work 5:45am, really was tired yesterday, too tired to exercise, which is not good, not worth staying up late, to be so sluggish next day, but so fun staying up! I slept in 12 hours last night, and am home today as a belated b-day present!
I am full of energy and commitment for a terrific week 4 of OPT! A new exercise program week 5-8, and here’s hoping for a big Woosh!! Well, actually, I think part of me is less than committed because of disappointment over the past 4 weeks' results. 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.
OPT week 1-4 are complete!
IMPROVEMENTs to come in OPT week 5:
RECOVERY x 4 days or more
WATER = 64oz or more (continue)
Promise to do all 6 of my planned exercises
Etana
Promise EVERY day to weigh and to log
I cause desired results by my compliance and actions
And now for the daily postings... I'll post Sunday and Monday and then be caught up to the present.
Results: SUN May 31 OPT Week 4 2019 cal burned
- 861 cal eaten
1158 cal deficit
OPT for Fat Loss:
YES: food
N/A: exercise rest week
NO: Recovery
YES: water = 64+ oz
sleep: 5 hours
COMMENTS:
1. FOOD: Sun May 31 was my birthday. Don’t remember why I didn’t have dinner, wasn’t hungry. Lately when I’m not hungry in the evening I am choosing NOT to eat, even if my protein is low.
I’ve been totally confused about what to do about calories since it’s been a month and I have lost 1 lb only. Should I reduce my calories or should I keep them at 1350 as calculated for 1.4 multiplier of weekly activity level? Don’t know. If I reduce them to 1250 or 1200, what happens when I reach 155 and need to lose that last 10 lbs; will I have to reduce cal down to 1150 or 1050? What are repercussions? I have to re-read FLTS book
2. NEAT: For my birth-day, looked up bird sanctuaries and wildlife refuges in Maryland and chose one that we hadn’t been to out near Annapolis, MD, (conveniently near a Chico’s Soma Intimates store, so I could look for a birthday-present nightgown). A fun day adventuring… We saw an osprey in her man-made nest on the water, some ducks, a hawk and some swallows or something that looked like swallows. It was great to get out of the house; my partner’s been sick & in pain, with a pinched C8 nerve, for almost a year, in daily pain, and we’ve had a year of illness and watching TV and not much adventure, with my foot surgery/recovery Dec 2008 thru the winter…
Feeling pretty energetic and strong.
I begin OPT for Fatloss phase 3, weeks 5-8 on Monday June 1
Habits to strengthen:
RECOVERY 4-7 times per week
64+ oz water
Results: MON June 1, OPT Week 5 1879 cal burned
-1338 cal eaten
541 cal deficit
OPT for Fat Loss:
YES: food
NO: exercise: too tired, should have been B1 OPT
NO: Recovery
YES: water = 64+ oz
sleep: 12 hours, rested
COMMENTS:
1. FOOD: Begun Weeks 5-8 OPT for fatloss, good calories and macros today
2. NEAT: totally exhausted dragged around all day, due to 4hrs' sleep the night before. But I caught up last night with a good 12 hours' sleep, and feel great today, sitting on my deck in the woods, catching up my logs, moving from FLzine.com over here to JP Fitness
3. RECOVERY: still didn't do
Habits to strengthen:
RECOVERY 4-7 times per week
64+ oz water
5. NEW HABIT: I did drink 1gal/water per day as I'd promised
....
WATER = 64oz or more (continue)
Did you mean to write half gallon? One gallon is 128 oz. I remember Leigh saying (well, writing in FLTS) that women should typically start out at a gallon of water a day. If you've been consistently just getting to 64oz, maybe that's why you're retaining water and haven't experienced a whoosh.
One question/comment:
Did you mean to write half gallon? One gallon is 128 oz. I remember Leigh saying (well, writing in FLTS) that women should typically start out at a gallon of water a day. If you've been consistently just getting to 64oz, maybe that's why you're retaining water and haven't experienced a whoosh.
OHH, yes. I am drinking eight 8oz glasses. Is that too little? (I do need to re-read FLTS). Would that cause water retention?
.... And I used to be a math major
wow, a gallon is a lot of water
I really empathize with your frustrations with your scale, but I have one little question about your goal: what IS your goal? Is it a lower scale number or fat loss? Because the two are not always the same.
Remember that while the scale is a wonderful measure of how much the planet is pulling your body in towards it's center, it's only an indirect and often inaccurate measure of how much fat you have. Measurements, how clothes fit, and pictures are all more accurate measures of fat loss than the scale is.
__________________
"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)
I really empathize with your frustrations with your scale, but I have one little question about your goal: what IS your goal? Is it a lower scale number or fat loss? Because the two are not always the same.
Remember that while the scale is a wonderful measure of how much the planet is pulling your body in towards it's center, it's only an indirect and often inaccurate measure of how much fat you have. Measurements, how clothes fit, and pictures are all more accurate measures of fat loss than the scale is.
Yes, thanks! now that I have measurement changes, it helps with frustration level.
Still, as a 5-decade dieter, I know the signs of something not working, and 1 lb loss in 4 weeks of compliance may be an indicator that something needs to be addressed, whether it be more water, or too many calories for the energy expended or what else???.
I am happy I have all of Leigh's tools and especially my log, to keep it in my daily consciousness, so I don't drag on and on, until 3 months pass, I finish OPT as a failure at basically same sized pants.
Short term goal is 4-6 lbs weight loss per month, to 145 lbs by November of THIS year!!! and maybe a size 10-12 (I'm 14-16 now at 174.6 lbs). I can't imagine even a size 10, so i'm not saying less than that. Long term goal is maintenance at 145-150 for the following year (Thanksgiving to Thanksgiving!), becoming an intuitive eater and enjoying an active life, with an aging body that is retaining strength and flexibility
I really empathize with your frustrations with your scale, but I have one little question about your goal: what IS your goal? Is it a lower scale number or fat loss? Because the two are not always the same.
... but of course I understand your point, the scale is only one measurement of progress...
....but also, that is why the name of my thread is "Get in and Get OUT" darn it ... that so struck a chord with me.
I do not want to be written on my gravestone, "Here lies Etana who finally lost weight" ... I must have some bigger things to accomplish!!!
(Just peeking in now and then to get used to this huuuuuuuge forum.)
__________________
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#
OHH, yes. I am drinking eight 8oz glasses. Is that too little? (I do need to re-read FLTS). Would that cause water retention?
.... And I used to be a math major
wow, a gallon is a lot of water
thanks, I'll start today.
where is your log here?
Many things can cause water retention, and drinking too little is one of them. Can't remember if Leigh had any advice on how quickly to increase water intake, but I think initially there may be further retention (kinda like how after a long deficit, the body will tend to store a sudden increase in cals as fat) until it realizes it's getting enough water and starts to release it. Or maybe I'm pulling that factoid out of a certain orifice.
Have not yet started a log here--planning on doing that later tonight or maybe tomorrow if I run out of time.
OPT B1: supersets
Step Ups 12-12, 12-12, 12-12
Rear Lunge (alternate sides): 2/5# 12-12, 12-12, 12-12
DB Pullover 15# 12, 12, 12
Swiss Rear Delt Fly 2/5# 12, 12, 12
T ups (alternate sides): 12, 12, 12
Swiss Ball Crunch 12, 12, 12
Sweating all the way through; probably because it was a new routine, also the supersets do that; I like that.
My weights are still low, due to last month's backsprain, but I'm improving. I think I used to DB pullover 35-40#
So I have never done T-ups and they were much easier and I enjoyed how they felt on my ribcage much more than I'd expected!
I am always confused what "alternate sides" means. With the T-ups I went left right, left right, until I reached 12. But usually, as with the lunges or step ups, I do 12 on the left and then 12 on the right, and 3 sets of those. Should I have done the T-ups the same way? How do you know whether alternate sides means 12 left then 12 right, or left-right, left-right, etc?
Then tonight I went to Jazzercise, fun! GWF said 9min vigorous activity, a new high.
Tomorrow I do B2 which has DB Get Ups, which I've viewed videos of, but looks totally intimidating.
Results: TUES June 2, OPT Week 5 2292 cal burned
-1456 cal eaten
836 cal deficit
OPT for Fat Loss:
YES: exercise: OPT-B + Jazzercise
NO: Recovery
NO: water (128oz): 108oz
sleep: 6 hours
COMMENTS:
1. FOOD: good; I ran around and didn't plan food, just grabbed a lunch to take with me, put together meals on the run, and my macros and calories were spot on for the day. Maybe I'm training myself for intuitive eating! Yea!
2. EXERCISE: Double exercise day. I may have enjoyed my weights workout. I think I enjoyed the feel of the T-ups. However, this morning, my rotator cuff feels a bit strained; hope the T-ups are okay for me to do. I think I'd rather have 2 double-exercise days and work out 5 days a week instead of 6.....
3. RECOVERY: still didn't do
4. WATER: increased, didn't hit target 1 gallon
Habits to strengthen:
RECOVERY 4-7 times per week
1 gallon water
ETANA!!! You're back again.. had noticed you were posting but you hadn't started a log yet.
FLZine was too much to keep up with.. so abandoned it within a few weeks. Plus, I like to learn something from others too
Sorry about the lack of scale cooperation. I'm kicking myself in the shins (not the ass, as shin kicks are more painful) for not wanting to count calories for so long.
There is really NO way you can be accurate in dieting w/o counting and you either eat too little or too much .. just like Goldilock says, you need just enough.
Have you ever read Lyle McDonald's Flexible Diet ? I'd recommend that one to you
ETANA!!! You're back again.. had noticed you were posting but you hadn't started a log yet.
FLZine was too much to keep up with.. so abandoned it within a few weeks. Plus, I like to learn something from others too
Sorry about the lack of scale cooperation. I'm kicking myself in the shins (not the ass, as shin kicks are more painful) for not wanting to count calories for so long.
There is really NO way you can be accurate in dieting w/o counting and you either eat too little or too much .. just like Goldilock says, you need just enough.
Have you ever read Lyle McDonald's Flexible Diet ? I'd recommend that one to you
thanks for the re-welcome!! I missed our conversations
I'll check out the book. Only way to get it is $39
Results: WED June 3, OPT Week 5
1859 cal burned
-1356 cal eaten
503 cal deficit
start OPT May 4....175.6
current scale wt ...173.6 (-2lbs) !!!!!!!!
OPT for Fat Loss:
YES: food
NO: exercise: too tired
NO: Recovery
NO: water (128oz): 64oz
sleep: 4 hours
COMMENTS:
1. FOOD: good
2. EXERCISE: too tired.
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
5. SLEEP: I never knew this was an issue. I guess I thought if I didn't fall asleep at my desk at work, I had done fine. I cannot believe how much sleep affects my "metabolism," if that means my fire is stoked and I am raring to go about my life... No wonder I come home and lie on the couch. And I still went to bed too late last night. After being tired all day, I had plenty of energy at midnight... Well, this morning I slept in until 8:30am, went to work late, and feel great today... Maybe this was the biggest lesson I learned from doing MRM REPAIR.
6. RESULTS: Oh, did I forget to say that the scale was another pound down this morning Yahooo!!!!! 2lb drop in 4.5 weeks, goal of 4-5lbs per month. Well, don't you know I got out my spreadsheets and began charting my progress, I was so inspired!
Habits to strengthen:
RECOVERY 4-7 times per week
1 gallon water
SLEEP!
Congrats on the drop! Hopefully it's a sign of an imminent whoosh.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Sleep is most definitely important! Being sleepy makes you feel crabby & hungry and then you get the second wind late at night.. very bad. Am getting back into that habit of going to bed too late too
Bad bad bad! 8 hrs it must be.. fortunately I'm not a workdesk slave but unfortunately still wake up naturally at 730-8am even when going asleep at 1am or even later.
Congrats on the scale change, and that there may be many more to come
__________________
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#
OPT B2: supersets
Wide DB Deadlifts SS 2/15# 12-12, 2/20# 12-12, 12-12
Overhead Squat SS: 2/3# 12, 12, 12 right knee hurt at last set
Close Grip Push Ups 12, 12, 12: not that low, but done
Lat Raise SS 2/5# 12, 12, 12 Last set was hard
DB Get Ups (alternate sides): 12-12, 12-12, 12-12
Jack Knives SS 12, 12, 12
Sweating all the way through; probably because it was a new routine, also the supersets do that; I like that.
My weights really went up today on the deadlifts. Still concerned about back and shoulder= conservative, but it was the first day since I started OPT, and since my foot surgery, that I felt I was "lifting heavy"
Well, my reaction to DB Get Ups was that the next time this ol' lady's gonna get up like that is when she gets up to go to heaven!!!!!
No one in the work fitness center knew how to do them. I thought I couldn't use my other hand to brace myself. I thought it was to be one fluid movement from down to sitting to standing. And I couldn't maneuver that !!! So I did it from lying down to sitting up, with the weight held high.
But then I went back to youtube and re-looked at the form... And even did some screen captures to take to the gym. You do use your hand to brace you, and then you use your knee to brace you. I will try it again and see how it goes.
I am still confused what "alternate sides" means. On youtube, the trainer did one right and one left, then right, then left, for his alternate side DB Get Ups.
How do you know whether alternate sides means 12 left then 12 right, or left-right, left-right, etc?
_______________________
Then after work I went to Jazzercise, fun! GWF said 10min vigorous activity, a new high.
B1 tomorrow.
Getting stronger.
Definitely achy back/shoulder in a good way. Wobbly legs going down the stairs to the metro.
Looking forward to week 8 and seeing the change in how I much more easily I do these exercises, and what weights I am lifting then!
Get In and Get Out: RESULTS are the name of my game
, and gained only 3 lbs, which I lost, plus 6 more pounds the following ONE month, doing Leigh's One Big Meal (OBM) challenge, a total of 9 pounds loss in one month!! (or 6 lbs net)
. This was a rest week with lower calories and 50% protein; now I am frustrated at no scale loss (well, 1 lb). I was hoping for a Whoosh!! this week since my carbs were so low 25%, but it didn’t happen. I’m wondering whether at 1131cal avg, did I calculate wrong and should it have been 1008 cal for the week. I’ll discuss this later.
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