Annette, congrats on avoiding the fast food. You're right; we have to take successes where we may. And I also think you're doing a good job of thinking ahead to what you need to do for maintenance. I agree with sunshinekisses; we've got to recognize that just because we reach our goal doesn't give us license to drop back into the same habits. The difference is that we get to eat more healthy food, not more junk.
And again I'm with sunshinekisses--why change the macros if it's been working for you? I think you're wise to pick a few rules to focus on.
I'm also thinking of doing an 8-week diet period next time out. I'm doing two weeks of maintenance after I finish OPT and will like plan things out based on social stuff/holidays. But right now I'm thinking I don't want to do another 12-week plan. Plus I think I'm close to the point where my body couldn't take it, anyway.
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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.
There's the little voice in the back of my head (or in everything I read) that keeps posting "recommended macros" and I see that and think I should give it a try. Logically I know it won't satisfy me.
Yes, the "recommended macros" deal is VERY easy to get caught up in.
I think Lyle McDonald has the best approach to "recommended macros" I've ever read (and it tooke me FOREVER to finally adopt them).
He says something along the lines of: Set a deficit, get adequate protein, get your essentially fatty acids and fill in the rest of your calories HOW EVER YOU WANT. I think that freedom - to be able to fill in the blanks however you want once you'v got your protein and EFA's(ie. fish oils) covered - is very liberating.
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What I will do is to concentrate on a few rules, and I think this is important for me
I think this is a very important thing to do- don't get caught up in too much rigidity right away, and incorporate dietary changes one at a time.
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What surprises me so much is how easy it was to fall back into old habits. Here I was, happily (pretty much so) dieting down, in control, and the moment I decided I wasn't dieting, all hell broke loose. Okay, so maybe it wasn't that bad, but the control was gone.....
I can definitely relate to this... For such a long time I was of the mind frame that I'm not on a diet anymore so I can "eat whatever I want". For me, tracking during my diet breaks REALLY nailed down for me how there is still that balanace of Cals in to cals out that has to be managed to maintain results. I also had to make the mental shift of eating for health and to fuel my body AND for pleasure, but realizing that pleasure doesn't have to come from eating a whole litre of ice cream (something I used to do in my overeating periods), or from eating a bowl of ice cream every single day, but could also come from a one scoop ice cream cone shared in the company with my mom once in a blue moon.
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So where did I see success this past week? I did have successes, and I do think it's important to focus on the positive and not only the negative.
I didn't eat Fast Food. I didn't even think to as it doesn't sound too yummy.
That's my only success...I'll have to take what I can get.
Not eating or having the desire to eat Fast Food is definitely a success! Along with all the weight loss you've seen so far and the apparent simplicity of your approach, I think adding not eating or wanting to eat Fast Food is just another to add to your growing list of success.
ETA: sorry for babbling so much in your log today. You've been progressing so well doing it your way, it would be a shame to see things change for the worse because of "rules".
Yes, the "recommended macros" deal is VERY easy to get caught up in. I think Lyle McDonald has the best approach to "recommended macros" I've ever read (and it tooke me FOREVER to finally adopt them).
He says something along the lines of: Set a deficit, get adequate protein, get your essentially fatty acids and fill in the rest of your calories HOW EVER YOU WANT. I think that freedom - to be able to fill in the blanks however you want once you'v got your protein and EFA's(ie. fish oils) covered - is very liberating.
This sure wouldn't work for this candy/pizza/ice cream gal. I'd "choose" protein plus candy/pizza/ice cream
I'm thankful to have the macros. I'm thankful to be learning how to feed myself. I don't know when it will be "intuitive eating," and I sometimes see glimpses of it, but I have similar "out of control food issues" as Annette just experienced. That is one thing I am loving about my carb cycling: I get 2 days a week to practice maintenance. Some days I do better than others, but I am consciously thinking, "how do i want to create this healthy maintenance day" and that feels like a great habit and practice.
Annette, it's so great you got aware of your tendancy, are self-aware, and this time we're each gonna develop strong habits and recovery habits.
I have all the books on intuitive eating and read their support forums and such. I gained 10 lbs. I can not eat intuitively though I love the idea.
I made it through yesterday though I really wanted to eat sweets. It will be a few days before that is all out of my body I suppose.
I ate 122g of protein, 88g of fat, and only 81g of carbs. The lower carbs may also be why I was wanting sweets. I bought some diet sodas and crystal light packets to help me through.
My only exercise yesterday was a 45 min walk, shorter than normal as I started to get really hungry. Then my neck started acting up and by the afternoon I had a bad headache and my neck and right back hip were hurting. I didn't injure myself so I don't know why the hip/lower back area hurt, I think it might be related to the neck.
Took motrin, life goes on.
I haven't done weights of any sort in 2 weeks, I feel better when I don't do weights. I really have to figure out how I can incorporate a weight workout into my routine without it causing problems. I keep telling myself I just need to keep it as light as possible. Maybe I'll go to the gym today, but now that it's been 2 weeks, I have no desire.
Viscous cycle.
Massage at 4:15 this afternoon. I need it.
I keep trying to research weights and fibromyalgia, but I just can't find any information. Maybe I just need to hit a round of the machines again and call it a day.
For people who have a bottomless pit as a stomach, intuitive eating probably will never really work, unless we set some extra rules that make sure we don't spontaneously overeat.. which can be all kinds of things, with the easiest being to fast during certain times of the day.
Agreeing with sunshinekisses on letting macros fall where they fit your desires best, while making sure you hit a minimum intake on
protein (1g/lbs LBM) ,
fats (0.5g/lbs LBM) as well as
carbs (taking them over 100g/day at least twice a week = my loose interpretation to make sure thyroid keeps humming along)
And ugh on never really being deaf to the siren call of junkier food, be it starches or sugar , preferably combined with loads of fat. Interesting thing is that I read (somewhere sometime yesterday) that the only natural food that contains a combination of carbs & fats is milk, especially the very first colostrum milk is quite sweet in taste. This means we've been spoilt rotten already in the cradle!
Exercise .. ideally, you should lift weights but I can't 'look' into your body, not even when you'd be sitting next to me. I only know 2 things:
1 the longer you don't lift weights, the more severe DOMS will be.
2 cutting back on carbs will raise cortisol, which is a very effective natural pain killer... but.. but cortisol is also a big bad enemy when it comes to fat loss. Especially when you restrict carbs during a workout, cortisol can peak quite high.
Are you already on the recommended dose of fish oil for optimum fat loss = 3000 mg EPA+DHA combined? An optimal intake of fish oil (and especially the more powerful krill oil) is also related to having less pain.
Annette, maybe doing some BW routines would help you get back into lifting in a safe manner?
Hope you get the neck issues sorted out. It sucks to be in frequent pain.
__________________
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.
It does suck, Amanda. The moment something hurts I don't want to do anything. I'm feeling lingering neck stiffness right now, but I have my massage scheduled for this afternoon, so I want to avoid meds.
It's not that I need BW exercises, I just need to be consistent with a light/moderate routine, and consistency is not my strong point.
And Espi, you got me thinking about some goals to aim for again. I have been taking fish oil capsules, about 6 a day, though I have a tendency to forgot. That amounts to 1800mg of EPA/DHA a day, if I take them all. I had been meaning to up it, so now that I'm on "Phase 2" of my diet plan, this is a good time to aim for 10 capsules each day for the next 8 weeks.
Just this past week I've noticed finger joint pain again, and I had been slacking a bit, then totally slacked last week on my "week off." So maybe this is really helping, when I take it consistently. I had read it takes a good 12 weeks to tell if it's working, and I am up to 12 weeks and was feeling much less finger joint pain.
Also whey is supposed to be good (and creatine, think it's in the whey powder though) for fibro. I get that dumb idea in my head that I can only have a whey shake after a workout, which is stupid as I don't work out often. I need to make it a daily goal to have a whey shake as a snack, and it's also a good way for me to get in a fruit serving.
I like your idea of taking carbs up a few days a week. That seems to happen naturally anyway. I don't aim for a stable intake of carbs.
So the new goals, diet-wise per day are as follows:
While concentrated fish oil is more expensive, the advantage of taking those is that you need less caps to arrive at 3000mg combined. Mine are 630mg EPA+DHA/cap so I only need 5 to get to the required amount, which saves me 45 kcal that I can use on yummier fats like coconut, a yolk or yes of course sunflower seeds etc.
Over time that's a lot of extra fun to be had...
While concentrated fish oil is more expensive, the advantage of taking those is that you need less caps to arrive at 3000mg combined. Mine are 630mg EPA+DHA/cap so I only need 5 to get to the required amount, which saves me 45 kcal that I can use on yummier fats like coconut, a yolk or yes of course sunflower seeds etc.
Over time that's a lot of extra fun to be had...
Yes, I bought these that Espi recommended. At 1200 cal, I need to save where I can. On my ESE 600cal days, I dont' eat Fish Oil at all.
Yea, I might have to look into that when these are done.
So...I never read the training challenge log forums and today just followed Anne's link in, and I decided to go ahead and sign up for the next challenge before I could talk myself out of it.
Just today (earlier) I was thinking about starting the whole picture thing, and then decided no one wants to see my flabby ol' butt in a photograph, and now I'll have to do it.
I really tried the first time a challenge was done, and ended up dropping out due to medical issues at the time. But I had no excuse to gain 25 lbs after that.
Funny thing is I will be starting this challenge at about the same weight as I did then. I've been contemplating how my body is at a "happy" place right now, and dang it all...I'll have to work to get through this place.
So next I get to contemplate what my plan is. I'm doing my own plan at this time and am fairly happy with it. I might go through OPT some more and consider that. I also have BFFM so I can reread some of that stuff.
I don't like sticking to plans though. The moment something/one tells me what to do, I will do the opposite.
That's part of the reason I like this site for my fitness information and support. The people here are "real." When I did the challenge before (made it 3 months I think) I had my bikini pics posted, they've all since been removed.
But I'm no different than most other women here, or men for that matter. We are all just trying to better ourselves, and it's just part of our lives, not our entire life. I browse other forums and never find the comradery I find here.
I also like that it's not only young people, but people of all ages, and a lot of older people. And people with health and other medical issues.
It also excites me to no end when "big names" post here and we get their fitness insight.
It's just the real people aspect that draws me in and keeps me here.
I really hope to go to the fitness "weekend" seminar thingy if it's held here in KC again. When I read about the last one the first thing I did was go look at pictures, because I was worried that I would feel left out (being the only one not in perfect shape) and it was so NOT about that. Once again, everyone is real.
So...I never read the training challenge log forums and today just followed Anne's link in, and I decided to go ahead and sign up for the next challenge before I could talk myself out of it.
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Originally Posted by AnnetteW
That's part of the reason I like this site for my fitness information and support...I browse other forums and never find the comradery I find here.
I also like that it's not only young people, but people of all ages, and a lot of older people. And people with health and other medical issues.
It also excites me to no end when "big names" post here and we get their fitness insight.
It's just the real people aspect that draws me in and keeps me here.
Hey Annette!
I've signed up for the challenge too! So please you have decided to do it. I know that having to post pics and stats every 4 weeks will be a big incentive for me to keep 'on track' *fingers crossed*
Everything you stated about this site and why you like it - I agree 100%!
You at least have a nice figure, Poppiepixie....I on the other hand...HOPE to have a fairly nice figure at the end of this. We are all in this to improve.
Weight this morning 159
Diet for yesterday
Burn 2717
Cals 1648
Protein 111g (26%)
Carbs 120g (28%)
Fat 87g (46%)
I kept protein above 100g which is my goal, but obviously enjoyed my sunflower seeds a bit too much, which isn't going to end anytime soon
Exercise
Easy Morning walk ~50 min
Two-Step night (600+ cals burn as per GWF)
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Weight is going back down just fine. I've been fighting the munchies still and it's driving me bonkers. Yesterday I wanted McDonalds something fierce and almost caved. Instead I took myself to Borders to read through books and magazines while I had a cup of tea. I got home and still wasn't hungry and the McD's craving was over.
Only insane people crave something like a burger and fries.
So like I said, I got home, and then made myself a shake with PP and soymilk and frozen blueberries.
Dinner was a taco salad.
My step-daughter opened the ice cream late last night, and I was actually hungry, and took one spoonful and it was OH SO DELICIOUS. Then I had another spoonful. I had to leave the kitchen fast.
I don't even have a thing for ice cream but the draw was amazing.
I'm not one to resist my cravings as I cave in before my mind even has time to think about it. But now the ice cream is done and I'll avoid buying anymore.
I really want to drop my calories a bit for a couple days, it's the big deficits that make the difference. When I eat at a 40%+ deficit for a few days I have a 2+ lb loss during the week. I really need to see a lower number, like 157-something by Monday (official weigh in day.)
Since there's been lots of talk about creatine on this site and Leigh posted about it, and I remembered creatine was supposed to be good for fibro, I'm going to go buy some today and give it a go. I stated that a goal of mine would be a daily serving of whey protein daily (as it's good for fibro too) and this will be an easy time to add in the teaspoon of creatine. On days I do weights I'll do the shake afterwards, on days I don't do weights I'll just do the shake most likely as an afternoon snack.
I'll really have to pay attention and work that one in as it's not my favorite thing to have.
Priorities in the daily diet are now:
Protein above 100g
Sunflower seeds daily
10 Fishoil capsules
Whey shake with creatine
I think that's it.
I'm aware of the scale going up a bit, so now is a good time to get that started before the new Fall challenge. I really hope I feel some improvement in my muscle recovery. I'm still limping around from my leg weights on Monday and I didn't do too much.
Oh, and for the challenge, I've decided that I will be good and try to figure out a weight routine to follow. It will probably just be my own routine, but I will vow to track my weights and such, something I'm not so good at.
One thing that helped my Fibro tremendously is mega dosing my omega 3's. I had diahrhea predominant IBS due to inflammation from my Fibro-determined thru colonoscopies & eventually a pillcam. I was so bad I had to take a 7 month leave of absense from work due to the diarhea-nothing stopped it not even tincture of opium the gastro doc prescribed. I started researching about inflammation & omega 3's and started dosing with Nordic Naturals capsules and now take 1 tbl of CLO daily. It has worked wonders for me.
Don't panic if you gain a few pounds when you start the creatine. You'll retain water from it.
Yea, thanks for the reminder. I had read this but never saw any specific number. I will be prepared. I just had my first serving in my shake
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Originally Posted by Lyrica
One thing that helped my Fibro tremendously is mega dosing my omega 3's. I had diahrhea predominant IBS due to inflammation from my Fibro-determined thru colonoscopies & eventually a pillcam. I was so bad I had to take a 7 month leave of absense from work due to the diarhea-nothing stopped it not even tincture of opium the gastro doc prescribed. I started researching about inflammation & omega 3's and started dosing with Nordic Naturals capsules and now take 1 tbl of CLO daily. It has worked wonders for me.
I too have had IBS-D though once I started in on my diet back at the beginning of June it's gotten very much better. Funny though, I also started on the 6g of fish oil at the same time. I just upped it recently to 10g. I definitely have joint issues in my fingers and I'm hoping to get it gone. I've seen improvement though
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Just back from the gym where I did a upper body only weight workout (no cardio...almost can't believe that.) It feels really good to do weights and not do cardio right afterwards.
I wanted to do more, but forced myself not too. Golly, that sounds so silly, but I don't want the pain.
Okay, no laughing now, but I decided that if I'm doing this new Challenge, I need a new swimsuit. Then I joked with my husband that I need a figure posing suit, and he joked back that I need to get some Lucite heels too. Then....my brain started to think (never good) and I'm going to sew my own posing suit, complete with rhinestones. I'm a seamstress, so why not.
So no one is allowed to laugh at the fat chick in the hot bikini (well, that's if it turns out.)
I already went to the fabric store for the pattern and stretch velvet.
How cool lol! Keep those positive thoughts going. A black velvet bikini with rhinestones! It is really interesting to meet someone with some of the same Fibro issues. And as for pushing yourself too hard-I've been there and done that and ended up taking 3 days off work because I'm in bed exhausted and in pain. Only you know your limits.
Annette, maybe you've stumbled upon a new career! Those suits go for hundreds, sometimes well over a thousand dollars! You could become a suit designer and seamstress!
How cool lol! Keep those positive thoughts going. A black velvet bikini with rhinestones! It is really interesting to meet someone with some of the same Fibro issues. And as for pushing yourself too hard-I've been there and done that and ended up taking 3 days off work because I'm in bed exhausted and in pain. Only you know your limits.
Well, I got a royal blue, we'll see if I'll be able to do this and actually wear it.
Do you have a log? I have started to pay attention to your posts. The doctor and I only "think" I might have fibromyalgia, and if I do it's mild compared to what I read about. But someone has to have the mild case. I'm pretty sure it's what it is. The more I read and research the more it just clicks. Recovery is the worst part right now, forcing myself to keep a workout light. At the time I'm working out (since I'm finally well recovered) I feel like I can do so much more, add on the weight, do more sets or exercises, and I have to just stop myself or I'll be in pain.
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Originally Posted by missjane
Annette, maybe you've stumbled upon a new career! Those suits go for hundreds, sometimes well over a thousand dollars! You could become a suit designer and seamstress!
Of course as I was driving around yesterday, thinking about sewing the suit, my mind kept spinning and I couldn't help but think of the possibility of taking it all the way, and dreaming of having a body that could actually compete (I'm crazy, I know.) We have a trainer that does exactly this, I've seen him teaching posing too http://www.musclekc.com/index.htm
and I told myself before that if/when I got to my goal weight I'd like to work with him, just because I can, because he's right here in my gym, and because I'd deserve it. We have pros and amaturs galore at my gym, and it's really cool to watch right now as they are gearing up for the Fall competition circuit. I get to watch them lean up and darken up in the next few weeks.
Then I wiped the thoughts out of my head (not the training part) because I can't begin to imagine the hard dieting and such, and I don't believe it's good for the body. And at this point in my life, my health is most important.
But a girl can dream.
I fantasize all the time about looking good. I want to go two-stepping and have sexy tight jeans on and a tight tank top, and have my arm muscles show. I want someone to look at me and know I work out. I want people to think "dang, she looks great!" And not just cause I'm skinny, I don't want to be skinny.
And I keep trying and trying to keep these thoughts in my head because the positive thoughts are what are going to help me get there.
Oh, and great news...new lowest weight today, so I'm back on track after my week off.
157.2
I've lost 25 lbs since June 1, and I will tell the whole world.
Exercise:
Easy/long morning walk
Weights - upper body
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Oh, and as far as weights go, even though everything I read about is full body routines, I've decided to go with upper/lower body splits. I just don't have enough in me to do the whole body. This way I can allow enough recuperation time, yet get myself into the gym more often, which I feel is better for me than only going 2x a week, I can aim for 3-4 times.
I didn't do cardio after my weights, and it felt really good, so I might see if I'm willing to drop some cardio...EEK.
I fantasize all the time about looking good. And I keep trying and trying to keep these thoughts in my head because the positive thoughts are what are going to help me get there. 157.2
I've lost 25 lbs since June 1, and I will tell the whole world.
AWESOME
I don't think there is any other word to describe both your mind frame and your weight loss.
Positive thinking is definitely the way to go! If you can see it, you will achieve it
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Oh, and as far as weights go, even though everything I read about is full body routines, I've decided to go with upper/lower body splits. I just don't have enough in me to do the whole body. This way I can allow enough recuperation time, yet get myself into the gym more often, which I feel is better for me than only going 2x a week, I can aim for 3-4 times.
Today I'm starting the new training program I've designed for myself and I've made it an upper lower split for the same reason you have switched to an upper lower split - I'm a substitute teacher and once school starts up again, I just won't have the time to spend 1hr+ in the gym in the afternoon.
And I keep trying and trying to keep these thoughts in my head because the positive thoughts are what are going to help me get there.
Oh, and great news...new lowest weight today, so I'm back on track after my week off.
157.2
I've lost 25 lbs since June 1, and I will tell the whole world.
CONGRATS! You're doing awesome, Annette. You'll be wearing those sexy jeans and two-stepping in no time!
I agree with sunshinekisses; positive thinking is the way to go.
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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.
Awesome losses! You have every right to be proud. I don't have a log-not a journally type person. I am still figuring things out and am seeing my endo on 9/1-a lot of health issues to sort through. In most Fibro cases the worst time is the first relapse or beginning of the disease-for me this was true. I worked through it and it was awful-my former boss had to actually help me out of my chair during the day at work. You are doing extremely well just remember to watch yourself and get plenty of rest. Knowing your body and physical limits is extemely important with Fibro and it seems you have a good handle on this.
And yes, those posing suits/bikinis are totally expensive as far as I've heard.. you could do a very nice side-business if you wanted to after making a suit for yourself!
Just sneaking a quick post in then heading to bed.
Dancing was great tonight.
750 cals burned in 3 hours, that's 250 an hour doing something fun. But seriously, we work really hard at what we do and it pays off.
Good thing I had that high burn though (and my 400+ cal walk this morning.) We ended up going out for lunch, then I had the afternoon munchies and chocolates ended up in my mouth (yes, I bought them, but I've since given the rest away.)
Scares me though as the only time I "binge" on chocolates is when my period starts, and it's stayed away for almost 3 weeks now, I've been on the progesterone cream 2 weeks, so I want my period to stay away at least 1 more week. So I'm hoping the chocolate was just a signal for carbs as they've been on the lower side.
But I was good, plugged it all in to my online program, and had a protein shake for dinner (since I was full) with blueberries and my creatine for the day.
I started it yesterday and I'm not going to do any loading, just my portion in the daily protein shake.
Now off to bed.
Oh, and I started on my bikini top, this might be a fun sewing project.
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