The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I've joined the challenge and think this will be fun. Thanks Leigh!! I'll be posting my details in a journal I've created (supposed to be helping DH with yardwork and house projects right now...better get back to that)
Just got done prepping tomorrows Meal :0)
Looks like we have a great team going here.
This will be a fun and interesting 30 Days. I'll be keeping track of it all in the Training Log forums.
Good Luck everyone!
Alright Guys so I have made this the Official Challenge Update thread. If you want to keep us all up to date and motivated then drop some lines daily, share recipes, curse my name, and help each other out. All we have now 27 more days!
I haven't tried this yet but I made it last night. I just wanted something with eggs and sweet potatoes so I threw this together. It smelled and looked awesome! I can't wait to try it for tomorrow's meal. Just thought I'd post it now incase someone needs some more ideas.
SWEET POTATO BREAKFAST CASSEROLE
SWEET POTATO - 17 oz
EGG - 2
EGG WHITES - 5
CHEESE - 3/4 CUP
OLIVE OIL - 1/2 TBLSP
ONION - 2.8 OZ
CHERRY TOMATOES - 5 OZ
TURKEY BACON - 5 SLICES
CHICKEN - 5 OZ
1. Cut the sweet potato into thin slices. Put the slices into a pan. Any pan size works. I didn't have one so I used two round corning ware dishes.
2. Bake sweet potatoes for 25 minutes at 450 degrees
3. Cook bacon and chicken on stove or where ever.
4. When the sweet potatoes are finished cooking put the cooked chicken, bacon, and cheese on top.
5. Mix the eggs, oil, tomatoes, and onions together. Poor on top of sweet potatoes, chicken, bacon, and cheese.
6. Add whatever spices you want. Pepper, garlic, and salt is what I used.
7. Cook mixture at 350 degrees. It took about 25 - 30 minutes for the eggs to fully cook. Keep an eye on it.
Facts:
1370 calories
130.6 protein
116 carbs
38.8 fat
Second day went well...looking forward to the Beef and Broccoli Cheese Quesadillas recipe! Ate more ground beef/eggs/veggies/salmon today....no the salmon wasn't mixed in.
I made the first recipe in the 1250 meal plan. It was oatmeal, berries, and a veggie quiche. I was full all day. There's just something about oatmeal...
I had a great first day, although I learned my lesson about the need to spread the protein sources out over the course of the day.... I ate too much protein late in the day and was uncomfortably full for the rest of the night (still am, in fact!). Today I ate a variety of foods that I prepared this morning.... later this week I will plan at least one "big meal"... just gotta figure out what that's going to be!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
what kind of cheese did you use, a fat free one? Sounds delish!
Quote:
Originally Posted by joy8030
I haven't tried this yet but I made it last night. I just wanted something with eggs and sweet potatoes so I threw this together. It smelled and looked awesome! I can't wait to try it for tomorrow's meal. Just thought I'd post it now incase someone needs some more ideas.
SWEET POTATO BREAKFAST CASSEROLE
SWEET POTATO - 17 oz
EGG - 2
EGG WHITES - 5
CHEESE - 3/4 CUP
OLIVE OIL - 1/2 TBLSP
ONION - 2.8 OZ
CHERRY TOMATOES - 5 OZ
TURKEY BACON - 5 SLICES
CHICKEN - 5 OZ
1. Cut the sweet potato into thin slices. Put the slices into a pan. Any pan size works. I didn't have one so I used two round corning ware dishes.
2. Bake sweet potatoes for 25 minutes at 450 degrees
3. Cook bacon and chicken on stove or where ever.
4. When the sweet potatoes are finished cooking put the cooked chicken, bacon, and cheese on top.
5. Mix the eggs, oil, tomatoes, and onions together. Poor on top of sweet potatoes, chicken, bacon, and cheese.
6. Add whatever spices you want. Pepper, garlic, and salt is what I used.
7. Cook mixture at 350 degrees. It took about 25 - 30 minutes for the eggs to fully cook. Keep an eye on it.
Facts:
1370 calories
130.6 protein
116 carbs
38.8 fat
Just wanted to know I started a log over in the log forum.
And my hubby has posted my scary pics. He's going to post them in a single file but maybe not tonight.
I ended up not posting a training blog but I will be playing from the sidelines. Just gives me more time to cheer you all on :0)
Yesterday went well for me as well. I had a breakfast green smoothie and chili the rest of the day.
I know it’s quick to comment but I liked having the same thing throughout the day. Haha…I wonder if I will be saying the same thing 2 weeks from now.
Oh no! I have a friend in town meeting me for lunch or dinner tomorrow. What do I do?!
Joy, I went on a lunch date with my husband and just had coffee.
Another alternative is to work a pre-picked meal at a restaurant you're familiar with into your calorie count for the day. I have several "stand-by" orders for various restaurants we go to. I know ahead of time exactly what I'll order and already know the cals and macros for those meals.
Thanks for the advice! I like the standby meal idea. I think that's what I'm going to do. I'll definitely order something that should be under my per meal calorie allowance. something very light that hopefully doesn't have hidden calories.
Don't eat until lunch, order 1400 (or whatever) calories worth of food, then get a big dog baggy for the rest of the day.
OMG, that is an awesome idea! I am not part of this challenge, but I am following along and playing around with the one meal thing. I did a variation yesterday...I had an omelette for breakfast but brought one big meal to work for the rest of my food for the day. It worked great. I had fried up 12 oz. of extra lean ground beef with onion, peppers, and asparagus the night before. A little salt and pepper and it was great and fed me three times throughout the day. When I got home I had about 100 cals. to spare so treated myself to two squares of 85% chocolate.
Today I made a giant omelette with canadian bacon, cheese, spinach and onions that will feed me for three meals. Tomorrow I have a lunch planned with a friend--I think I'm going to steal your idea, LD. I am going to be watching you challengers closely for more badass one big meal ideas.
I'm not doing the OBM, but this week for lunch I am eating something that I think would work for you guys. A mexican take on stuffed peppers. You figure out the measurements that would work for you:
half lean ground beef and half ground turkey (whatever amount you need) Then, add in a bunch of mexican seasonings (I used taco seasoing, chili powder, red pepper flakes, garlic power, salt, pepper, and some mexican seasoing mix I had). Add in a bunch of chopped onion and brown. Drain.
Add in a couple cans of chopped/diced tomatoes. I used the Redpack tomatoes with chilis. And, I added a small can of tomatoe sauce.
Then, I added in colby/jack cheese. I made it to be 14 grams per serving, but do what you want.
Then, I added steamed brown rice. Birdseye (I think that's who it is) has brown rice in the freezer section that you just pop in the microwave for 4 minutes and, voila, steamed brown rice. I threw that in there and mixed it all up.
Then, you could stuff peppers with it if you want. I just divided it up and it's been lunch for me this week.
Diana--I'll be checking out your pics later! Kudos for you for posting the pics, even if you think they look scary!
Sed--keep us up to date even if you're playing from the sidelines. Glad the smoothie and chili worked!
Pauline--good advice! I have several standard pics and "safe" (well, safer...I know we lose all control of exactly what we're eating when we eat out) choices.
Kathy, that sounds good!
Jane, that sounds like something my hubby would love! Thanks for sharing!
__________________
"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
Today I made a giant omelette with canadian bacon, cheese, spinach and onions that will feed me for three meals.
Oooh that sounds yummy (and I'm a picky eater!).
I'm on day 2, a stir-fry. Yesterday was pasta. Trying to give up Splenda too. It's really hard when it's so cold and drafty in my office and I want hot tea (which I'm trying to drink black).
I thought I should poke my nose in here since I am doing the challenge as well. There are going to be some differences as to how I am doing it, on Leigh's blog I have noted that I have plantar fasciitis and it's tough for me to stand long enough to do the ONE BIG MEAL thing. OTOH... I do have software, I'm generally not bad at hitting my macros anyway and I can lay out meals in the software even if I can't always prep and cook them all at once. My biggest challenge is usually keeping a calorie deficit, so that's what I'm focusing on for the challenge.
The gallon of water daily is no biggie, a good while back I figured out that I needed more water, so I regularly drink that amount... and more on heavy workout days, where I go up to a gallon and a half.
Exercise has to get divided up too because of the foot issues. And my pool, where I do most of my exercise is closed until November 3. And I had just started Joel Marion's Cheat To Lose diet, as a switch from Precision Nutrition. So I don't want to dump that right now, but I think it can work in pretty well, except the refeeds are weekly.
I plan to keep a lot of my PN habits, they are pretty ingrained now! I just was having trouble with getting enough of a calorie deficit and and I don't think, over the long haul, the 3-4 10% meals a week were doing enough for me on a refeed capacity. Because as often as not, I'd have to use one or more because of missed meals.
So mentally, I needed a break and perhaps physically as well. So far, so good... I had gotten up as high as 232 pounds back in September and am now holding at around 223. I feel happier. I'm not good with calipers, but I have one of those Omron gadgets and it has been close to what a trainer measured me at, so I figure good enough for now. And it shows dropping levels of bodyfat over the last month. I noticed the other day that I was able to cinch my HRM a hole tighter, though that wasn't quite comfy yet.
So anyway, yesterday I did my best to do pushups, they had to be counter pushups, I"m not strong enough to do kneeling ones yet. And I got in 45 minutes of varied cardio in sessions of about 15 minutes each. It was a refeed day for me on CTL... so I didn't count, measure, worry over macros or any such thing. I just ate what I wanted until satisfied and then ate again when hungry. Mentally this is such a break!
But for the next three days I am low carbing it, then I will go to moderate carb.
Today, I have had a protein smoothie so far, and shelled and cooked enough shrimp for three meals. My second meal will be an omelet with some zucchini. I'll batch cook some broccoli to go with the shrimp later and add in 14 grams of pecans to each of those three meals. That and my fish oils will provide the fats.
So anyway, what I've got laid out comes to 1454 cals... a little low, but don't think I'll worry over it after a refeed day.
Macros:
154g protein
72g fat
56g carb
36g fiber
Does that sound OK?
CTL suggests a HIIT session on the low carb days, I plan to do that on my Nordic Track. Pistols are pretty much beyond me, but I could practice balancing a bit. And maybe max out assisted lunges using my TRX trainer.
Cynthia, it sounds like you've got a good plan going! Take care of the feet, especially until the pool is available again!
I hope so. I'm just so tired of mostly maintaining or gaining and re-losing the same 10 pounds.
The good parts is that I've been at it long enough so that I do pretty much enjoy eating healthy and I have a fairly good feel for switching up macros as needed. And as time passes, I have fewer and fewer cravings for unhealthy junk. The hard part is not being as active as I'd like. And I am not a good patient... I tend to "test out" everything the doctors say I can't do, just to be sure they are right about it, LOL!
Anyway, something I noticed today... even though my refeed is not on the 30 Day plan, physically, I am feeling pretty decent. Not as sore as I normally would be after what I did yesterday. Sore enough, but not at the "Can't move, OW!" level. I had a single scoop of Surge after my workout, could be that, could be the extra food. Recovery is often harder for me, so this is notable. (I get my sleep, that's not a problem generally, I conk for 8 hours like a zombie most nights.)
Shari, let us know how the lasagne comes out. I played around with my recipe for lasagne tonight until I came out with a high protein(110g) 1250 calorie version. It was tough to get everything to line up and still keep 4 oz of brown rice lasagne noodles in it! I thought about subbing the noodles for eggplant or zucchini or even chicken pounded into very thin sheets, but I decided to keep them because lasagne is noodles to me. I'm not sure if I'll make it tomorrow or Thursday.
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