July 19
Off Day
Caloric goals: 1152 P: 100g C:100g F:35g
Or something to that effect................However, my meals were off b/c I slept in and skipped a meal.
M1: 1 egg, 1 piece of toast
M2: Korean tofu soup, some rice. After dinner drink: 1oz vodka with diet pepsi.
Water intake was also sorely lacking!!
Today's my first day of OPT training, we'll see how it goes........
The highlight of my trip was white water rafting!!!! That was fun, we did the intermediate version, but next time, I'm ready for bigger and more rapids. Waaay more rapids!!!! LOL.....And my brother's wedding was beautiful. I almost cried during my speech/toast but managed to pull it together so I wasn't a sobbing mess.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
no nice picture of you in a bridesmaid dress? I'm a sucker for wedding pictures
I wasn't a bridesmaid. I did give a toast/speech at the reception.
Quote:
Originally Posted by scribess
I agree with Jules re: pic of dress for wedding!
Good luck with OPT!
I did like my dress.....perhaps if I feel bold enough, I'll put up a pic. I also wish I had a good pic of my 4" heels!!!
This is a pic of dinner that I made for our anniversary. Rack of lamb, mushroom risotto, asparagus with a 2003 Cab. Franc from BC. For dessert, we had chocolate mousse pie.
July 20
My OPT training went well. I'm a little sore today but that's to be expected. But I was bad in terms of calories. I was only supposed to have 1150 cals but 3 glasses of wine put me over. OTOH, we walked for an hour and a half, which wasn't accounted for in my caloric intake. Hopefully I can move on and still see results!!!!!
I know, I know, you can't out train a bad diet. I find getting into the routine of the diet in the first week or so after being off a diet the hardest!
Yes, the first week of a deficit is definitely pretty tough. Truthfully, I'm glad I'm no longer undereating (well, nondeliberately...) but I definitely miss not getting as strong hunger signals. Then again, like Leigh says, the hunger pangs are a sign that your body's working like it should.
Anyway, now that you enjoyed your wine, back on the wagon.
__________________
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.
July 21
I swear the diet gods are working against me! I had an unexpected meal out last night. We dropped off my inlaws at the airport b/c they're off for 10 days in Waikiki but 10 mins later we get a call, "We're here a day early, are you far way?" LOL.........at least they were at the airport a day early instead of a day late! Then they bought us dinner. I did eat my standby: protein + salad minus the dressing and I had 1 glass of white wine. The foood I ate during the day + the wine meant I had 500 cals left for dinner so I think I'm good.
The OPT exercises went well as well. I don't have a swiss ball so I'm trying to come up with some alternatives, couldn't think of one for trunk extension so I skipped it.
July 22 Weight: 124 (-1.4 since Sunday) Wahoo for water weight loss!!!!!! However, this does motivate me to keep on sticking to the plan. Training: OFF Cardio: TBD either a jog/walk or tennis. Depends on hubby's mood.
that meal looks awesome, but I don't see any risotto on your plate!
The racks were resting on top of the risotto, I was going for presentation points as well. LOL....and I think I've finally mastered mushroom risotto.
July 22 Training: OFF Cardio: 40 min. run
**My first run in months, it was actually ok. I tried to keep the pace slow and my heart rate around 160. At times, it climbed to 170 but that's ok. Hubby and I have decided we're not going to run together. Part of it is that his natural pace is a lot faster then mine (he's 6'1" and I'm 5'4"). Overall, I felt good, made me glad I was running, I'm guessing it was around 10 min/miles which isn't bad. My plan is that at least 2 if not all 3 of my OPT cardio is running, just to break in...cover 4 miles. I definitely need to do the recovery exercises and foam roll if I'm going to be healthy while starting to run again. Meals:
Ummm a) I'm within my cals b) NOT my macros.......It's easy to stay within my caloric allotment, getting enough protein in hasn't been enough of a priority. I feel guilty writing this, but some times, I'll just add in wine to my carb allotment. Or add my protein allotment to it....Now, I'm sure I'll still lose fat but I don't want to lose a ton of LBM. I have to etiher make the commitment or decide that it won't kill me and I'll still lose some bodyweight. The whole, I'm on summer holidays mentality also does not help.
Other noteworthies: spent the afternoon at the beach! I love summer break, being a teacher is AWESOME!!! Two whole months to stay in bed until 9am, workout, go to the beach, play tennis, watch the sunset..............
July 23 Weight: 124.4 Training: OFF Cardio: 45 mins of tennis, 1 hr walking later in the evening Cals: 682 But since Fitday didn't have everything that I ate and I'm lazy , I'll list them here, I'm pretty sure I came in at 1150 cals, though.
4T Risotto
1/3c rotini pasta (lightly dressed in olive oil, parmesan, herbs)
1/4c vanilla icecream
1c blueberries/strawberries
175mL Dole Grapefruit Sparkler (35cals)
10 jelly bellies (40 cals)
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It's definitely time to use my calories more wisely. The nice thing about OPT is that there are not carb restrictions, as long as you're within your limits. So, I can make room for icecream, jellybellies, etc. Except I really need to measure it out properly and record otherwise, I could be going over.
July 24 Training: A1 Cardio: 45 min run Cals: I went over my allotted macros by eating some cherries.
July 25 Training: A2 minus the step ups and trunk extensions. The reason I didn't do the step ups is.... Cardio: 2.5 hr hike. And at least 25 mins of this was a steep ascent. Needless to say, by the time I got home and went for my workout, my legs were done!!!!! Cals: Tricky, I left about 500 cals for dinner but we ended up at a Mexican restaurant. (Plans with friends had to go to plan B due to weather. There was an awesome lightening/thunderstorm last night) I had a salad w/dressing on the side and grilled chicken, 1 glass white wine and some chips w/salsa. I figure even if I went over, I did quite a bit of extra activity yesterday, considering it was actually a scheduled OFF day for cardio.
Week 1 Results Weight: 0lbs net loss. All week, I've weighed 124.4 (-1lb from last Sunday) but this morning, I weighed and it was 125.4!!! I figure I was retaining water from yesterday.......
July 25 Training: OFF Cardio: I will count helping a friend move. For at least an hour I was moving constantly and dripping sweat. They couldn't have picked a more hot and humid day!!!!!! Cals: ON!!! Wow! I'm actually surprised.
Goal: 1150
Actual: 1139 +2oz vodka
My meals went something like this:
Breakfast: sf/ff yogurt with blueberries
Lunch: Chicken breast w/ salad (homemade)
Dinner: Edamame, 2oz chicken deli meat, 1/2c icecream w/ blueberries then hubby made a blueberry milkshake and gave me some. I ate it not too worried if I went over my cals by a couple hundred but I ended up waaay closer than I thought!
Weight: 124.0!!!!! Although, I stepped on my scale multiple times b/c it seems whenver there's a whoosh, my scale doesn't register the new weight right away. But I got 3 confirmed weights at 124 so I'm taking it!
July 27 Training: A1 Cardio: OFF Cals: Met my goal of 1150!!
Unfortunately this morning's scale weight was back to 124.8
The heat right now is killing me! Being a Vancouverite, days of 30C is weird and uncomfortable!!!
I'm trying to think if there are better ways of spreading my cals. I'm finding that with 1150 cals, there just isn't enough for 3 good meals. Really, two good meals (protein + carb) is all I can do. I'm contemplating if IF style eating is the better way to go but it may not be realistic with my routine right now.
On other notes, today is our second to last meeting with the social worker!!!!
Yeah, the scale bounces are evil, but common. Do you track your weight by new lows? That's become more motivating for me than having "official" weigh-in days, though I've kept that bit of data as well.
I've considered IF off and on--or at least decreasing number of meals, because my morning and afternoon snacks really don't leave me very satisfied, and I'm always sad at finishing them. I'd likely have to keep in some sort of afternoon snack for PWO purposes, though.
My issue is I wake up hungry, and I'm seriously not sure I could make IF work.
__________________
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.
Yeah, the scale bounces are evil, but common. Do you track your weight by new lows? That's become more motivating for me than having "official" weigh-in days, though I've kept that bit of data as well.
I've considered IF off and on--or at least decreasing number of meals, because my morning and afternoon snacks really don't leave me very satisfied, and I'm always sad at finishing them. I'd likely have to keep in some sort of afternoon snack for PWO purposes, though.
My issue is I wake up hungry, and I'm seriously not sure I could make IF work.
I do track by my new lows......I am a hungry when I wake up kind of person but I've fasted for breakfast and lunch for one day when I was trying to save cals and once I was past the initial hunger, it was all good!
I also don't have snacks anymore. If I do, it will be carrot sticks.
The meeting with the social worker was good! We have one more and then I have to get some reference letters and paperwork ready for August 13 and by the time the final reports are written, hopefully I'll be able to send my dossier to Korea by mid-September!
July 28 Training:A2 Cardio: 20 mins walking Cals: ON
Best part.....this morning I have a new weight low: 123.0lbs!!!!!!
Bad part: I had the worst sleep ever last night. Literally waking up because I was too hot....the heat here is unbearable at night. We need at least a fan since we're not getting A/C.
However, the highlight of my day: I was invited to a focus group for consumer research. You got paid $75 for 2 hrs of your time. I get there. Everyone is asked to the meeting room except for two of us. Then we're told that they always book more people than they need so we're free to go AND we get $75!!! Hubby and I are going for dinner tonight. Which means, I'm keeping cals super low all day so that I have a bunch saved for dinner.
Congrats on the new low and the $75! Sounds like a good day.
__________________
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 love focus groups. I used to do that occasionally a few years ago, because my job at the time was a few blocks away from a marketing research firm that did that. Hope you have an awesome time tonight.
Yay for free money. Gotta love overbooking and still getting paid
As for IF (this must be about the 1001th time explaining): the ONLY method that worked & still works like a charm is the Ramadan-style IF with 2 meals approximately 12 hrs apart.. nothing could be easier than this.
It's not that I wake up with a roaring appetite, but when I don't eat breakfast, I will most definitely fall face down into food sooner or later..
Also without breakfast I get all antsy, agressive & in the colder time of year freeze up. When I do have breakfast that's large enough it will tide me over till the evening.. might get hungry-ish around 4 pm but when I ignore this or take coffee/tea, then it quickly goes away.
But why do you need to bring your calories so low?
That's so good that your adoption process is moving along. Plus, you got $75 for doing nothing!
Don't worry, the scale will move soon. You're doing so well, it has to.
Interesting info from Espi re. Ramadan-style fasting. This sounds like the most do-able type I've heard of.
What is your plan at the moment, regarding food? Set calories for workout and non-workout days, cal or carb cycling? I hope you're not doing 1150 cals every day! I personally couldn't cope with that!
Yes I was worrying the same thing.. 1150 kcal one day is nothing especially not if you have 2500+ days on other days .. but needing to do this in order to lose ?
Re the 2 meals 12hrs apart.. it is really amazing how few pick up on that one... after all , the muslims have centuries of experience with this type of fasting (though their version is actually before sunrise & after sunset & also includes abstaining from water, gum & smoking! ) . OTOH , from what I hear they eat a ton of food at night and many even gain weight.
Quite a lot of research on IF has actually been done on muslims & it was discovered it actually was not unhealthy (probably when people aren't too sleep-deprived) and had especially beneficial effects for diabetics.
Yay for what's basically free money! Enjoy your dinner out.
Yup! But I worked for it after I was stuck in ridiculous traffic after.....
Quote:
Originally Posted by scribess
Congrats on the new low and the $75! Sounds like a good day.
Thanks!!! It was a great day.
Quote:
Originally Posted by NYC_Native
I love focus groups. I used to do that occasionally a few years ago, because my job at the time was a few blocks away from a marketing research firm that did that. Hope you have an awesome time tonight.
I have to admit, I wasn't excited about the focus group. Especially when they emailed a "homework" assignment that had me describe my past self, current self, and future self. And date night was great.
Quote:
Originally Posted by Espi
Yay for free money. Gotta love overbooking and still getting paid
As for IF (this must be about the 1001th time explaining): the ONLY method that worked & still works like a charm is the Ramadan-style IF with 2 meals approximately 12 hrs apart.. nothing could be easier than this.
It's not that I wake up with a roaring appetite, but when I don't eat breakfast, I will most definitely fall face down into food sooner or later..
Also without breakfast I get all antsy, agressive & in the colder time of year freeze up. When I do have breakfast that's large enough it will tide me over till the evening.. might get hungry-ish around 4 pm but when I ignore this or take coffee/tea, then it quickly goes away.
But why do you need to bring your calories so low?
With IF I was going to go with a 16hrs to 8hrs ratio of fasting to feeding window. I think for now, I won't do it. I just tend to keep breakfast and lunch really light so that I can have a substantial dinner. Plus with the current heatwave, I'm not much into eating anyways. I'm at 1150 because I'm following Leigh's opt program and when I took her activity quiz, my maintenance was only around 1750-ish and I'm in a 35% deficit.
Quote:
Originally Posted by poppypixie
That's so good that your adoption process is moving along. Plus, you got $75 for doing nothing!
Don't worry, the scale will move soon. You're doing so well, it has to.
Interesting info from Espi re. Ramadan-style fasting. This sounds like the most do-able type I've heard of.
What is your plan at the moment, regarding food? Set calories for workout and non-workout days, cal or carb cycling? I hope you're not doing 1150 cals every day! I personally couldn't cope with that!
Thanks!!! I am soooo excited for the baby. I know it will change my life a lot and it's funny, I think that meeting with the social worker has forced me and my husband to have conversations about parenting that some parents don't have until after their biological child is born.
The scale has moved again!!!!! My plan is OPT, I get 1150 cals day in and day out.
July 29 Temp: HOT! Training: OFF Cardio: 30 mins of tennis until we decided to call it quits due to heat. And then we walked around an air conditioned mall.
Just for fun meals: Breakfast: 100g Astro Source Yogurt (sf/ff), 1/2c frozen blueberries, 12g cereal Lunch: 2 hard-boiled eggs, salad greens Dinner: Shared yam fries with hubby, I had a salad with strawberries, candied pecans, goat cheese and shrimp skewers and we shared a big baked cookie w/ icecream as well as a bottle white wine. Notables: yam fries were not cooked to usual yumminess, the salad was good, I pawned off some goat cheese and pecans to hubby and hubby had 95% of the dessert b/c I didn't really like it. Overall, a great date night.
And the best thing of all, my weight this morning. 121.2 I weighed myself a few times in order to make sure this was true........I thought for sure that my weight would be up from dinner last night...........I suppose my weight tomorrow will tell what's going to be the new consistent weight.
I have to add in my favourite colour that I am super excited that I'm seeing fatloss. I took measurements as well and I'm down in my stomach area and my hips. This is super encouraging. And it's perfect since we're going camping Friday-Mon so it will motivate me to keep my eating in check. Camping tends to be an excuse for eating an excess of junk food. I almost think it's too good to be true and that tomorrow, my weight will be back up to 124.
July 30 Training: OFF Cardio: 40 mins on the treadmill, more like 45...I sweated like crazy..... Weight: 121
July 31 Training: TBD......We're taking off to go camping this afternoon so I may need to prep stuff instead of my workout. Cardio: OFF Weight: 122
So, it looks like I'm safely below 123!!! Hopefully this means I can reach 120 after another two weeks of OPT. And, if this rate of loss keeps up, I may need to only be on OPT for a total of 8 weeks to meet my goal!!!!!
However, I have a couple of trips coming up. First, we're going camping from today to Monday. Then the next weekend, we're going to Whistler for the weekend with some friends and on the 16, we're going away to Portland, Oregon for 4 days. Now, my goal is to keep my deficit and try to re-arrange my workouts so I miss as little as possible. However, I generally move way more on vacation so NEAT will be way up. The only thing is that i'm leaving my digital food scale at home so, it will be intuitive dieting. LOL....which I'm not bad at, I've never gone on vacation and come back heavier.
I am sooo looking forward to going away. I LOVE IT!!!!!!!
One last note: the last couple of days, the following symptoms of dieting have been evident:
- irritability
- tiredness
- lack of ability to sleep (that may also be heat related)
- hungrier than usual...although I thought hunger was supposed to be blunted?
Does anyone know why Leigh doesn't have refeeds in the OPT program? I think at certain BF% levels and a deficit of at least 35% of your cals, refeeds once at least every 14 days seems reasonable. At least according to Lyle Mcdonald. But those are just my un-professional thoughts.
I forget where she actually said it, but Leigh has said that continuing to feel hungry is a good sign because it means your hormones are still working like they're supposed to.
Keep in mind that OPT is generally geared toward people with more to lose than you, so I imagine that's why she doesn't include refeeds. She does specify to take a break if you repeat the whole 12 weeks, though.
OPT Remix, which is generally geared toward those with less to lose, includes refeeds, I think every week. If you're feeling the need for a refeed, I'd say to do it--you may be more sensitive to a deficit than the average OPTer b/c of your lower BW/BF%.
__________________
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.
My weekend was fun! Camping is always an adventure. It's kind of messed up my consistency, though.........i'm definitely retaining lots of water. I made my liver work in overdrive. However, I'm back on track with the eats and will get in as much activity as possible. I'm going away again on Thursday until Monday. Then the week of the 10-14 should be normal. Which takes me to the end of week4. Then I'm away from the 17-20, we're going to visit wineries around Portland, Oregon. After that, my vacations should be all done and I'll be able to stick to my diet/training to a "T" except for on the 29th when I'm hosting a party.
**whew**
Weight when I left: 122
Weight this morning: 124.4
I've decided I want to lose the last 7-9 pounds badly enough to keep my eyes on the prize. I just have to remember that tiny "unplanned" diet breaks doesn't make it or break it. As long as I get back on the plan. I know there's a point when you have to make the full commitment otherwise you'll never achieve the goals. On the other hand, there are moments in life I choose to not worry over macros/grams/cals/workouts because that's the way it goes. Lyle Mcdonald's Guide to Flexible Dieting covers this really well.
I'd likely have to keep in some sort of afternoon snack for PWO purposes, though.
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