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.
Glad to hear you can afford to get Leigh's books. I am looking forward to your journey on Repair or Opt or whichever one fits you. Keep a log in the appropriate folder with the rest of us. It will help a lot to keep in touch with this support group.
Go get 'em girl!!!! See ya at the other side of skinny fat!
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The BIGGER I get the smaller you look
Thanks for the kind words KFisher, and to you all!! You all rock! I can't wait to get started!! I think I'm going to start with the advice/structure of the MRM first, get my bod running closer to the way it should be, and then go from there. The gym is my oyster! I'm looking forward to the challenge .. If I can outlive a craptastic decade of anorexia .. I'm sure I can manage to muster my way through Leigh's kick bootie program! Anything's gotta be easier than a 10 year long ED .. Although I probably just shot myself in the foot .. leigh will probably kick my butt throughout the program!
I just am completely clueless as to how to structure a solid meal 4-5x a day. I wish I was filthy rich and could just hire a personal nutritionist to prepare all my meals for me, which would then force me to be de-sensitized to calories, fat grams, protein, etc .. I just have no idea what I'm doing!
I tend to prefer a nearly-no-grains diet - lowish carb with lots of veggies and some fruit. Others would probably have oatmeal or other cereals or starchy veg in here more than I do. This should give you an idea of what I do - set breakfasts, lunches mostly planned leftovers (e.g. grill twice the chicken you need for dinner), dinners pretty much on a protein + veggie + salad plan.
Breakfast:
Protein shake with fresh berries and (not in the shake) some nuts
or
Turkey burger pattie with melon or pineapple or tomatoes or guacamole
On the weekends scrambled eggs & toast & bacon or french toast with bacon, like that.
Lunch:
Usually leftovers like:
left over chicken with peppers & shredded cheese (fajita style with or without tortilla
left over chicken with romaine, feta, olives, cucumber, bell peppers as Greek chicken wrap
or made for lunch like Tuna salad and coleslaw
Dinner:
grilled protein (fish, chicken, burger patties) with steamed/nuked veggies and a little butter & a little sauce (depending on the protein) & usually a green salad or raw veggies as a starter.
chicken or beef with peppers and onions as fajitas
chicken paillards heated with marinara & mozzarella & green salad with O&V
Turkey burritos and raw veggies
Steak with cauliflower mash and green salad
Snacks:
This week: 1 oz gouda, 10 grapes, 5 pieces pepperoni
Last week: cottage cheese & pineapple
Last night: ~65g dulce de leche ice cream (around 200 calories worth)
Thanks for the kind words KFisher, and to you all!! You all rock! I can't wait to get started!! I think I'm going to start with the advice/structure of the MRM first, get my bod running closer to the way it should be, and then go from there. The gym is my oyster! I'm looking forward to the challenge .. If I can outlive a craptastic decade of anorexia .. I'm sure I can manage to muster my way through Leigh's kick bootie program! Anything's gotta be easier than a 10 year long ED .. Although I probably just shot myself in the foot .. leigh will probably kick my butt throughout the program!
Good luck with MRM and I too encourage you to keep a daily log her on the Training Boards. You might find it really S L O W. I think that is the point: slow down, calm down, rest down, moderate your exercise, sleep more, pamper more, enjoy more. I never let my self take slow leisurely walks with my partner, because any time I spent walking it had to be power walking and that was too fast for her. Now we walk together, and I don't consider it a "waste of time I could be exercising."
Spend that saved time reading and rereading the 2 books and listen to the mp3 tapes that come with it, and go over to avidityfitness.net and download Leigh's other great funny podcasts. Spend the time figuring your numbers. I hated all the time I was spending on food and reading and counting and logging and weighing and counting in fitday.com those first 3 weeks of REPAIR, hours and hours of reading and counting. But it is to establish a foundation of knowledge and knowing what 3oz or 100g looks like when I scoop it out into my dish. How tiny the granola is compared to equal calories of Greek yogurt!!!! I dont' plan on counting or weighing forever.
Leigh won't be monitoring your log. But you will learn to depend on yourself and we will all be here to help you!
S L O W down and relax. It will take time. You HAVE time!
I really second what Naive said. I think you are many steps ahead of yourself right now and your focus should not be on what your body looks like but rather get your head and health in a better place. It is great you are on the road to recovery but some of your comments really frighten me and are telling that you still have a long way to go in recovering from ED. Gaining to a non-dangerous weight is just a very small part of recovery. It is getting healthy in the mind that is important. You say you "hate" your body right now. That speaks volumes...
LisaS .. thanks for your meal ideas! I'm a lot like you in that I tend to prefer few grains .. I find that they tend to make me feel sleepy (maybe since I'm hypoglycemic?) .. so I like the simplicty of protein + veggies or a sald. Although I love my occasional bowl of oatmeal, so I'm sure I'll work that into the rotation!
Etana .. Your advice really hit home with me. I've spent 10 years busting my a$$ to maintain such a rigid lifestyle and incredibly intensse training (over-exercise) that i guess it's like it's still programmmed in my thick head that cardio is the king. I definitely think after 10 years I've earned a "break" and to go at a slower pace .. unfortunately my mind still has that little smidge of ED (my personal drill sargent) demanding more. I'm definitely game for taking things at a slower pace, and giving my body some time to repair and rebuild. Patience has never been my strong point though .. that'll definitely take some work.
LaraT .. Yes .. there are definitely fragments of "ED" leftover, and it's absolutely a daily battle, just on a small level. I know I still have lot in terms of recovering from a psychological perspective, I'm at least not as entrenched as I was previously. ED used to dictate ever little detail, every little calorie, every minute spent working out .. now that I've had a glimpse of all I've missed (spending more time with my Mom, sisters, nephews, my little Sheltie), he's been downgraded from Drill Sargent to private. I'm trying to figure out how to "flip" the switch. I think I will always have a few ED tendencies (strict, structured, perfectionist) .. now I just need to use those attributes to my advantage and in a positive way. I ignore the ED voice a lot more these days... but it's still there and never completely fades ..
I don't have any experience with ED, so I hope I don't say anything drastically wrong. But it seems like there are two different ways you can approach this:
1) Try to just... relax. It sounds like you've been eating pretty much whatever comes across your path. In a way, that's got to be a pretty liberating contrast. On the downside, you're stuck with the average American diet, which is bad news. I honestly think that this "whatever" strategy might be worth continuing, if it really lets your mind relax.
2) You could embrace the OC and go for a more bodybuilder type regime. (and not a girl bodybuilder, a dude bodybuilder). Have the diet focus on high protein, and low carbs and fats ("eat clean"). But eat a sortof lot of calories. In the gym, push heavy weights, and try to "bulk up". Go ahead and get yoked. Basically, what kfisher is talking about.
From a tactical perspective, I don't really like your workouts. Except for perhaps a warmup, save cardio for after weights. Also, cariod sessoins of an hour begin to verge into the "endurance" category, so unless you're training for a specific sport (biking, running), I'd probably keep the cardio to 30 minutes or less. Better yet, consider dropping some or all of them.
The above link is to Skwigg's meals--she likes to take pictures of her food. I thought you might get some ideas, plus she used to be skinny fat and has a lot of good info on building muscle as well as pictures of her at different levels of muscle mass. HTH!
Try to just... relax. It sounds like you've been eating pretty much whatever comes across your path. In a way, that's got to be a pretty liberating contrast. On the downside, you're stuck with the average American diet, which is bad news. I honestly think that this "whatever" strategy might be worth continuing, if it really lets your mind relax.
believe me .. that's mostly what I've been doing .. but now I feel like I've got some jacked up "food police" in my head saying .. "ok fattie.. enough fun, now it's time to go back to salads and veggies" .. Which is what I've been doing the last few days .. and lots of fruits. But honestly .. i'm NOT enjoying the forced "fruits & veggies thing! I don't know if allowing myself to taste "bad foods" again is a blessing or a curse, because now that I've had a "taste", I don't want to ban them. Eating what I WANT and crave HAS been very liberating .. it's the most relaxed feeling I've ever experienced .. in the moment of course, afterwards comes the guilt for giving in and not eating what I *think* I should've eaten! For instance .. my hands down #1 most LOVED food .. Peanut butter. The only "logic" I can summon from that is that maybe I crave it so bad as because I've existed for 10+ years on an extremely low calorie diet that was also virtually fat free. Maybe I'm craving PB specifically the way I do, because it's high in the two things I've denied my body for so long (calories and fat). I've worked through several "food phases", made peace with lots of different foods, had my fill and then moved on (went through the pizza phase, the red meat phase, the sweets phase, the french fry phase, the chili/soup phase, etc) .. but PB is the one thing that I haven't gotten tired of! I'm embarrased to admit that I can eat a half 18oz jar of PB in ONE sitting! That's like 1400 calories right there! "normal" portions of PB don't satisfy me .. and I'm not eating "sugary" pb .. I always do natural, but I just can't get enough of it! I'm frustrated because one source says "Ban all crap/trigger food from the house" .. and another source says "never have anything be "off limits", because then you'll obsess about it more" .. so how do I deal with this? Keep hitting the PB jar in the hopes that it'll lose it's appeal like everything else has (the fries, pizza, etc .. now have no appeal to me) .. At this rate .. I'm going to be another 20 lbs up by the end of summer!
I am trying to take it "easy" in my workouts. I do a lot of casual walking with my Sheltie these days, and never do more than an hour of cardio, although I'm thinking I need to reduce that. I have osteoporisis from the anorexia .. and even at 118 or so ... it seems like the added weight has put more of a strain on my problematic areas (my knees and achilles, both probably from years of overexercising) .. even the elliptical, which is no impact, really aggrivates those two! Weights however don't aggrivate anything, and ironically, for as much as I used to love cardio and was lukewarm about weight training .. I'm starting to feel more love for my weight workouts, and dread doing cardio .. I think mostly because excessive cardio is what got me into the anorexia in the first place. It's sort of almost tainted to me now That, and in fourth months of taking time off exercise, I've lost virtually all of my conditioning .. so those 3-4 hour cardio sessions that used to be easy .. well , 15 minutes on that machine and I'm huffing and puffing and chomping at the bit to get off!!
Nicole
Have you tried PB2? It is a low calorie pb alternative that may satisfy your cravings but with low calories and fat. I can't link you to it now since I am on my phone, but you can google PB2 and read about it. I have not tried it but many love it. But just a thought!!
Nicole
Have you tried PB2? It is a low calorie pb alternative that may satisfy your cravings but with low calories and fat. I can't link you to it now since I am on my phone, but you can google PB2 and read about it. I have not tried it but many love it. But just a thought!!
Yup .. have some that I just received last week. I have to say .. it's not horrible (simliar texture/consistency at least) .. but it really lacks in the "taste" department. I keep trying different add-ins to make it taste more like the real thing (vanilla, splenda, etc) .. but I haven't nailed it close enough to feel it's a good sub for peanut butter .. when I eat it .. it just makes me want the real PB even more
Does anyone have any tricks to make PB2 taste more like real peanut butter?
I've worked through several "food phases", made peace with lots of different foods, had my fill and then moved on (went through the pizza phase, the red meat phase, the sweets phase, the french fry phase, the chili/soup phase, etc) .. but PB is the one thing that I haven't gotten tired of! I'm embarrased to admit that I can eat a half 18oz jar of PB in ONE sitting!
Oh, quit it Nicole, you're making me hungry. I must confess that several years ago, my last meal in an apartment that I was moving out of and had packed up was about half or more of a jar of peanut butter.
If peanut butter is indeed your nemesis, some diets will incorporate specific 'cheat days' or even 'cheat meals'. I'll empathize with you though, my personal nemesis is pizza (because I can eat unlimited amounts of it), and I'm still trying to feel around with if and how I can let it coexist with my diet.
Again I'd reiterate the workout recommendations. Weights first. Cardio < 30 min. If you don't think the cardio is too easy at only 30 min, look into high intensity interval training (although it might be too tough on your joints). Or maybe you could race your dog when playing catch?
If peanut butter is indeed your nemesis, some diets will incorporate specific 'cheat days' or even 'cheat meals'. I'll empathize with you though, my personal nemesis is pizza (because I can eat unlimited amounts of it), and I'm still trying to feel around with if and how I can let it coexist with my diet.
Again I'd reiterate the workout recommendations. Weights first. Cardio < 30 min. If you don't think the cardio is too easy at only 30 min, look into high intensity interval training (although it might be too tough on your joints). Or maybe you could race your dog when playing catch?
Yes .. PB is absolutely my nemesis .. and I'm fluctuating between banning it from my house completely .. try as I might to have a "normal portion" .. the stupid jar wins hands down .. EVERY single time .. then comes the guilt/frustration with myself for once again .. giving in. A life without PB .. just isn't worth living, LOL .. but honestly, I don't think it's a food I'll ever tire of, or ever be able to have just a teaspoon of .. so I'm leaning more towards just forcing the breakup and kicking it to the curb. Maybe I'll eventually develop a taste for PB2 once I play around with it a bit more .. I just can't find that perfect "recipe" to make it taste just like my beloved Skippy Natural.
Oh .. teaching my dog to race? not likely .. he's the laziest thing in the world! he has zero issues running around the house, up and down the hallway as if he was running from a bear .. put him on a sidewalk on a leash, and at best .. I'm jogging 5 mph and dragging him. He's definitely not going to be up for the Nicole Bootcamp .. he'd rather nap and chew toys apart .. the little creep certainly knows how to exercise his bark/lungs though, but he's a good cuddle buddy and works when I need "cuddle therapy" .. probably because it involves little movement on his part, and he's learned that typically involves an ear-scratchin for him!!
Eating what I WANT and crave HAS been very liberating .. it's the most relaxed feeling I've ever experienced .. in the moment of course, afterwards comes the guilt for giving in and not eating what I *think* I should've eaten! For instance .. my hands down #1 most LOVED food .. Peanut butter. ...... I'm embarrased to admit that I can eat a half 18oz jar of PB in ONE sitting! That's like 1400 calories right there! "normal" portions of PB don't satisfy me .. and I'm not eating "sugary" pb ..
This still sounds like ED eating. Liberating or not, it sounds obsessive, and emotion followed by guilt, same as I feel when I have a little binge. It doesn't sound like taking care of yourself with your nutrition and feeding. It sounds like Loving PB, instead of Loving people, very emotional.. AND PB is NOT going to satisfy you because it is not a protein (at least that's how it works for me, it is a binge-food fat for me and one that is so easy to overdose on, and so highly caloric)
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Originally Posted by niclyf
I am trying to take it "easy" in my workouts. I do a lot of casual walking with my Sheltie these days, and never do more than an hour of cardio, although I'm thinking I need to reduce that. ...... so those 3-4 hour cardio sessions that used to be easy .. well , 15 minutes on that machine and I'm huffing and puffing and chomping at the bit to get off!! Oye .. Any advice on all this from anyone? ~ Nicole ~
Taking it easy doesn't mean 1 hour of intense cardio, I don't think. Taking it easy means strolling, shopping, canoeing, birdwatching, yoga
... Now I'm no professional on ED and perhaps you need to be getting some guidance from a pro, and definitely from Leigh.. But going from 3-4 hrs of cardio down to 1 hr of cardio is still "intense" workouts. You need to learn how to eat, and do some gentle resistance so you don't lose your muscle while you are eating. You don't really need any cardio in the gym.
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Originally Posted by niclyf
I really want to figure out how to eat .. It was SOOO easy when I was in inpatient treatment .. they toss me a menu with two choices for each meal .. I'd pick one and voila .. zero stress about what to eat. Unfortunately, while I'm a walking database of nutritional values/calories ... I just am completely clueless as to how to structure a solid meal 4-5x a day. I wish I was filthy rich and could just hire a personal nutritionist to prepare all my meals for me.... I just want to learn to make peace with my eating
I think you do need to face learning how to create portion control meals that will satisfy you emotionally and healthwise. If you put a year focused into that, you will have a strong foundation for health. It has begun to come really natural to me to know how to put a meal together.... ie, I was in a rush today, had my large salad+protein lunch, but needed two more meals for work.... Ah turkey breast and a mango, or 15 cherries... that's one simple meal, and hmmm rice and leftover cauliflower and some protein, that's another small meal. I have portion-sized meat and fish frozen in individual baggies, ready to grab.
It seems you are on the other side of the food issue, but going from super control to total freedom is not really freedom. It's trading one ED for another.
KISS Keep it simple. Do the MRM or some specific program. It's not that complicated. The hard part is the emotion that comes up that pulls me to stray from the program.
You have more power if you learn to help yourself. I have always said when at my pits, "I wish I were a pet that would be fed, so I don't have to deal with the control" hahaha that's me being sicko, like where you say you want others to feed you.
A simple program for you: (and I really recommend REPAIR MRM instead, because you will learn so much about yourself and your pulls to and away from health, and also because it will teach you to eat maintenance and above maintenance and your EDs will crop up but you'll have a guided program to adhere to):
1. FOOD: 40protein-30-30, at 1700-2000 calories per day... or a palm sized protein and a fist sized carb and a bottlecap-sized fat, per meal, (min of 5 vegies portions per day and some fruit) (I made up that calorie number to start you off. If you gain, then reduce the calories, if you lose weight, increase them over then next few months).
2. EXERCISE: No cardio. 3 days per week of some resistance program. Enjoyable activities during the week.
3. SUPPLEMENTS: see FLTS for suggestions
4. WATER
5. SLEEP
repeat daily.
I just think you need to START a program, that is simple, so you can be doing something and learning habits.
So KISS and begin some 12-week program, and let the program be your control instead of you being the control. Let the program establish your simplicity. Let us know what your program is, and when you will begin, and where your log is. At the end of the program, rest a week, and then repeat the program, maybe with a different workout program. It's not that complicated, really.......
Otherwise, you're complaining and really really still don't want to be responsible. That's what human mechanisms really want: To NOT be responsible and then to blame everyone else or everything elso for our misfortune or lack of health. So take the responsibility of beginning some program, it will liberate you.
This still sounds like ED eating. Liberating or not, it sounds obsessive, and emotion followed by guilt, same as I feel when I have a little binge. It doesn't sound like taking care of yourself with your nutrition and feeding. It sounds like Loving PB, instead of Loving people, very emotional.. AND PB is NOT going to satisfy you because it is not a protein (at least that's how it works for me, it is a binge-food fat for me and one that is so easy to overdose on, and so highly caloric),
I guess I don't feel it's gone to the level of "bingeing" .. because I've always though binges were 3000-5000 calories in one sitting .. at some point, my instinct kicks in, and I see a glimpse of the upcoming guilt .. and close off the jar and put it away. But there's no doubt, my style of eating right now is less than ideal, and definitely not a pattern that I want to continue .. I wish this craziness and cravings would just vanish, but I'm guessing clicking my heels three times isn't going to make them magically disappear.
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I think you do need to face learning how to create portion control meals that will satisfy you emotionally and healthwise.
That's one of my biggest struggles right now .. learning how to create balanced meals that will not only fuel my properly with the appropriate calories and nutrients, but hopefully ones that will satisfy me to the point that I'm not experiencing these ridiculous food cravings! I think part of it is physical .. but I also think coming off a 10 year battle with strict undereating has set me up for the psychological cravings from years of existing on salads and yogurt.
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KISS Keep it simple. Do the MRM or some specific program. It's not that complicated. The hard part is the emotion that comes up that pulls me to stray from the program.
I just got leigh's books, and am reading through them as I type .. I'm trying to absorb it all .. and figure out the best strategies to implement it .. and what to start with .. FLT or MRM?
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Otherwise, you're complaining and really really still don't want to be responsible. That's what human mechanisms really want: To NOT be responsible and then to blame everyone else or everything elso for our misfortune or lack of health. So take the responsibility of beginning some program, it will liberate you.
I hate that what I've shared might be viewed as complaining .. I felt so helpless and frustrated all the time during my ED .. and trying to overcome it has left me feeling just as frustrated and clueless. I've done inpatient treatment 6 times .. I just concluded that I had reached my capacity on treatment, and I was either going to do it or I wasn't .. I've made some progress in terms of introducing new foods, eating things I've banned for eons, etc., .. but that doesn't take away the fear and frusratrion that I feel at times. In some ways I fight back against the "ED voice" and ignore it, do what I want (not exercise, eat "forbidden foods" etc). In terms of being responsible and starting a program .. it's not for lack of desire .. it's for lack of total confusion at the myriad of programs out there. Low carb, high carb, intense workouts, light workouts, and having absolutely no basis of knowledge for what is going to be the most beneficial for my mind AND my body
I wish this craziness and cravings would just vanish, but I'm guessing clicking my heels three times isn't going to make them magically disappear.
That's one of my biggest struggles right now .. learning how to create balanced meals that will not only fuel my properly with the appropriate calories and nutrients, but hopefully ones that will satisfy me to the point that I'm not experiencing these ridiculous food cravings! I think part of it is physical .. but I also think coming off a 10 year battle with strict undereating has set me up for the psychological cravings from years of existing on salads and yogurt.
This is your life! They won't magically disappear. Or we wouldn't have a whole huge board called "Fat Loss Troubleshoot" with all of us here...
Salads and yogurt is just total carb. I found that having 20-30g of protein, 4-6 times per day, was transformational for my feeling content physically re food cravings.
Instead of looking at it as a struggle, why not create a 3-day menu here for yourself, and post it, and let us help you tweak it.
Perhaps if you sit and write a few days' menu, you will find the foods you enjoy, and you will see how you can substitute foods. My foods don't vary much during the week, but the weekends are a bit different. Again, you can go to Renee Skwigg's food photo page for FUN inspiration. Be creative, not struggling!!! http://www.skwigg.com/id3.html
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Originally Posted by niclyf
I just got leigh's books, and am reading through them as I type .. I'm trying to absorb it all .. and figure out the best strategies to implement it .. and what to start with .. FLT or MRM?
I hate that what I've shared might be viewed as complaining .. I felt so helpless and frustrated all the time during my ED .. and trying to overcome it has left me feeling just as frustrated and clueless.
I was either going to do it or I wasn't .. I've made some progress in terms of introducing new foods, eating things I've banned for eons, etc., .. but that doesn't take away the fear and frusratrion....
In terms of being responsible and starting a program .. it's not for lack of desire .. it's for lack of total confusion at the myriad of programs out there. Low carb, high carb, intense workouts, light workouts, and having absolutely no basis of knowledge for what is going to be the most beneficial for my mind AND my body
I HIGHLY recommend MRM REPAIR program, because it will teach you about maintenance eating and about gentle activity. You will resist that probably. I have said this to Dessie lately too; I was fearful. I can't tell you how much I learned that I didnt' expect to learn. We will support you. Complain there; daily. It is a perfect place to put all the emotions that come up as you build strength and knowledge.
What I mean by complaining, is that I took a course called Landmark Education, Educ for Living, and learned that complaining, unless you are complaining to someone who can do something about the issue, is a way of not being responsible, and delaying any positive actions, and it ultimately is being victim.
I don't mean that you shouldn't freely share your fears, frustrations, confusions. Just that there is a time where confusion is just being victim. Your log will be a great place to put all these conflicting emotions, and will be something you can look back and see your growth over the months.
This is your life! They won't magically disappear. Or we wouldn't have a whole huge board called "Fat Loss Troubleshoot" with all of us here...
Salads and yogurt is just total carb. I found that having 20-30g of protein, 4-6 times per day, was transformational for my feeling content physically re food cravings.
Yes ..I know for a fact that I'm really slacking on protein .. I guess because I've under-eated for so long, that anything with more than 100 calories in a "meal" freaks me out .. yet I don't seem to bat an eye while plowing through a 1/2 jar of peanut butter, more proof that I'm really jacked up right now!!
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unless you are complaining to someone who can do something about the issue, is a way of not being responsible, and delaying any positive actions, and it ultimately is being victim.
I totally know that it is ME, and only ME that can take action and turn all this around. I mean afterall .. I was disciplined enough to adhere to the undereating and excessive exercising that got me into this anorexia .. yet I can't seem to use that discipline as a weapon against the ED in a positive way .. I just don't get it! I don't get what's holding me back and leaving me paralyzed 90% of the time!
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I don't mean that you shouldn't freely share your fears, frustrations, confusions. Just that there is a time where confusion is just being victim. Your log will be a great place to put all these conflicting emotions, and will be something you can look back and see your growth over the months.
Yes .. I agree with that too. I guess there's just that part of me that is frustrated that I can't just wake up tomorrow morning plant my feet on the floor and be "normal" But I'm so relieved and grateful that I found this forum and Leigh's knowlege through her books .. maybe this will be the magic potion I need to get me going in the right direction in my training and my eating.
It is hard to respond to all that is written but as far as where to start.
Start with FLTS. Listen to the audio or read through it, whichever. DONT SKIM.
After you read that then read MRM and then follow the Repair program. During that time I would journal and watch and learn everything you could about yourself and your body.
I agree on posting your plan for a menu. Start with one day. Let us help you fix it up for you. And you are freak'n killing me with this talk of "bad foods".... guys there really ain't such a thing. Drop the paradigm already will ya? Some foods are better for you then others but I eat pizza and Nattie pb all the time (both nearly every day) and yet somehow I manage to meet all my body recomping goals. Hmmmm... Perhaps these are not so bad.
So go for it and post one full day of meals with your 1640 or so kcals.
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The BIGGER I get the smaller you look
..2) You could embrace the OC and go for a more bodybuilder type regime. (and not a girl bodybuilder, a dude bodybuilder)
I mean really now??? Are you freak'n kidding me? I think I know what you were trying to get at but this is a ridiculous statement. I know a lot of girl bbers who outlift, outtrain and outeat their male counterparts. I think what you really meant to say but were perhaps too polite to actually say it is "not a pussy bodybuilder but a real bodybuiler."
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The BIGGER I get the smaller you look
Start with FLTS. Listen to the audio or read through it, whichever. DONT SKIM.
After you read that then read MRM and then follow the Repair program. During that time I would journal and watch and learn everything you could about yourself and your body.
I plan on locking myself in the house all weekend and getting at least FLTS read .. then I'm moving onto MRM. Also, I have an appointment on tuesday to get labs done to make sure my electrolytes, thyroid function, etc is all normal and healthy, hopefully that won't show anything concerning .. can I update you on those if need be in case I need additional nutritional guidance?
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Originally Posted by kfisherx.
I agree on posting your plan for a menu. Start with one day. Let us help you fix it up for you. And you are freak'n killing me with this talk of "bad foods".... guys there really ain't such a thing. Drop the paradigm already will ya? Some foods are better for you then others but I eat pizza and Nattie pb all the time (both nearly every day) and yet somehow I manage to meet all my body recomping goals. Hmmmm... Perhaps these are not so bad.
So go for it and post one full day of meals with your 1640 or so kcals.
I was actually going to intially test drive 1200-1400 to see what my body does in response to that .. you don't think 1640 would be too high given that I probably have a really craptastic metabolism from a decade of under-eating?
Yeah, that works Try hooting and hollering while lifting weights, too. Get chalk involved.
Yeah, now you got it.
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Originally Posted by niclyf
I was actually going to intially test drive 1200-1400 to see what my body does in response to that .. you don't think 1640 would be too high given that I probably have a really craptastic metabolism from a decade of under-eating?
Whatever... The 250 cals a day will not a huge difference make. THE POINT was for you to try your hand at planning a days meals here since that is where you claim you have a sticky point. We can check the Math for you and give you suggestions on alternate foods that will make you more full or provide better balance to your overall plan. We ain't pros, but some of these girls are pretty good with their food planning...
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The BIGGER I get the smaller you look
Whatever... The 250 cals a day will not a huge difference make. THE POINT was for you to try your hand at planning a days meals here since that is where you claim you have a sticky point. We can check the Math for you and give you suggestions on alternate foods that will make you more full or provide better balance to your overall plan. We ain't pros, but some of these girls are pretty good with their food planning...
Planning is definitely my problem .. i have absolutely no idea *how* to plan balanced meals .. because for 10 years I restricted so severely ... and then when I was in treatment, they did all that for me, I jused chose things from a menu or list.
Anyone here willing to put together a day or two of a 1200 calorie menu on the basis of maybe 40/40/20 (protein, carb, fat) to give me some ideas of what meals should look like? Also .. how many times a day should I be eating? Right now .. I'm doing breakfast, usually snack on something late afternoon, eat dinner, and then have another snack .. so I'm basically completely void of lunch. I know i should consistenly be eating b/l/d .. and prefer to have at least one snack in there (preferably after dinner/before bed, otherwise I tend to be ravenous going to bed. Right now, meals are mostly based around yogurt, cottage cheese, oatmeal, big salads with either chicken or tuna for dinner, fruits, veggies .. but I know there's probably a ton of foods that I could/should incorporate, I just have no idea how to do so. I feel like a complete moron in the scope of meal planning, and I know not knowing HOW to eat is what's really holding me back
If you look around the training logs there are many people that log their meals with various levels of detail. I gave you example of meals that I eat in this thread.
I think that the suggestion that has been put forward here to help you is that you put something together, post it here and people here are more than willing to help you adjust it. No one here is going to mock you or make fun of what you put together. Or if you don't want to do the work to actually plan out a day, put up what you actually ate yesterday. It's just a starting point for discussion.
If you look around the training logs there are many people that log their meals with various levels of detail. I gave you example of meals that I eat in this thread.
I think that the suggestion that has been put forward here to help you is that you put something together, post it here and people here are more than willing to help you adjust it. No one here is going to mock you or make fun of what you put together. Or if you don't want to do the work to actually plan out a day, put up what you actually ate yesterday. It's just a starting point for discussion.
I'll definitely check some of the training logs.
Here's a sample of what I have planned so far today:
Breakfast :
Dannon Light N Fit Yogurt, 1 cup of strawberries, 1/2 cup of blueberries, half cup of watermelon chunks
Totals: cal: 135 ... Carbs 24g ... Fat 4g .. Protein 7g
Lunch? Usually end up blowing that.
Afternoon Snack
1 apple, 1/2 cup of cottage cheese
Totals: 145 Calories ... Carbs 22g ... Fat 1g ... Protein 15g
Dinner:
2 cups romaine lettuce, 1/2 cup chopped cucumber, 1/4 tomatoes, 1/4 cup of onions, 4 oz chicken breast
Totals: 173 calories ... Carbs 12g, Fat 2g, Protein, 29g
Evening Snack
Orville redebacher Mini Bag of Popcorn, 1 cup sliced strawberries, 1 cup watermelon chunks
Totals: 219 Calories .. Carbs 52g, ... Fat 4g ... Protein 6g
So that's typically how I've been eating, which for the entire day, is pitiful and works out to be : 672 calories .. Carbs 109g .. Fat 10g .. Protein 56g
OK, go to fitday.com or any of the other calorie tracking websites. Start first with your protein. You need a LOT more. And fat...you need more!! Nuts, peanut butter, cheese, EVOO, etc. Fill in your protein first on fitday and get it up high enough..I forget how much you weigh, but shoot for 1 gram per lb of bodyweight. Once you've picked your protein for the day, fill in the rest with carbs and fat.
Around six weeks ago, when I first started trying to really pay attention to my macros, I also felt "lost" in meal planning and wished there was some sort of meal plan I could just follow. Like Lisa says, I think the best thing for me to do was to work it out myself. It's partly about taking ownership. I have a better idea about how to plan my meals now as my macro needs change than if I had found something online, or had someone do it for me.
That said, I did modify a food log on Excel that I got from a friend to help me plan out my macros. Honestly it's fairly similar to Fitday, for example, except that in my spreadsheet, portions are always measured based on grams. I only have it saved on my home comp (I'm at work right now), but if you think something like that may help, PM me and I could email it to you.
Suggestions if it were me:
Have protein at breakfast. Add a couple of eggs or left over meat from the night before, lose 1/2 the fruit and have oatmeal instead if you are OK with grains/starches. I'd probably go with plain 2% or full fat yogurt and mix in the berries rather than the "light n fit".
Have lunch - protein & vegetables & a starch/grain and/or a fruit. So a turkey sandwich with lettuce & tomato & avocado. Add carrots and celery if you want.
Stop skipping lunch. If you do skip lunch, you need to make that snack more substantial - add a can of tuna and some walnuts or almonds.
Dinner: have the salad as a salad with some real dressing - oil & vinegar made at home using EVOO comes to mind. Maybe toss in some diced avocado or nuts.
Have 6 ounces of chicken instead of 4 ounces if you skipped lunch. Add a cooked vegetable (nuke some broccoli or green beans or stirfry mix) and add a starch like some rice or some baked sweet potato. Have some real butter on the veggies or starch.
Or, take the same ingredients and make a stir fry of protein, veggies, use a little oil for the stir fry, add some soy sauce, ginger, garlic and serve with some rice.
wow… I'm really good at having huge deficits and eating hardly anything if I want (I forget to eat often), and I still manage to find your ability to plan out a 600calorie meal rather impressive. Heck, if ya had a cookie you'd nearly double that.
I find it easiest to plan out your protein to get in enough. See then where that leaves your carbs and fats. Then add in fats till you get to a target point. Rest is carb or whatever else you want. If this is really tough for you, then starting with absolute amounts… protein at like 100-120, fats at least 50… it can be easier than worrying about ratios of macros and whatnot. Sorta one step at a time.
How often to eat/how many meals depends on your habits, hunger levels, energy levels, etc. I find on low cal it's easier to go with fewer meals, because the kind of meal I could have for 200 calories wasn't useful… it was better to have 3 400 cal meals, or maaaybe 4 300 cal meals. You could try just making up a pile of food for the whole day, adding up to 1200 cals, and then eat it when you need to. That can help you figure out the when/number thing. Do you nibble throughout the day and are fine? Eat big in the morning or night? End up portioning it into bigger and bigger or smaller and smaller meals? What works? Then go into "meal" planning from there.
I'm looking forward to the challenge .. If I can outlive a craptastic decade of anorexia .. I'm sure I can manage to muster my way through Leigh's kick bootie program! Anything's gotta be easier than a 10 year long ED .. Although I probably just shot myself in the foot .. leigh will probably kick my butt throughout the program! 
That, and in fourth months of taking time off exercise, I've lost virtually all of my conditioning .. so those 3-4 hour cardio sessions that used to be easy .. well , 15 minutes on that machine and I'm huffing and puffing and chomping at the bit to get off!! 
Try hooting and hollering while lifting weights, too. Get chalk involved.
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