I can finally see the light at the end of the tunnel!

[msmogreen]

Okay, since I'm new here, I'll give a little background. I will try not to go into too much detail, but I do tend to be verbose in my posts.

My name is Kathy and this is my 2nd day on the FLTS OPT diet. I will be 47 very quickly here and I can say I've never been in better shape in my life. I've never been huge, but have been dieting since I was 10 or 11,with encouragement from my mother. I was not actually fat at all, but my best friend was super skinny and had an older sister who was obsessed with her weight.

The day I met my friend one of her first questions was "How much do you weigh?" I stepped on a scale for the first time in my life. I think I weighed 64 lbs. contrasted with my friends 58 lbs. and was labeled fat. Thus my own obsession began. I was 'fat' in high school at 5' 6+" and 128 lbs. and a size 9. (Today I am a size 4-6 at 135.5 lbs).

I weighed 160 lbs. after my 4th child...the decision to divorce my husband helped motivate me to shed most of that. I joined a gym and bought a copy of Weight Training for Dummies and got down to a size 8. I was thrilled. I never dreamed that one day I might be smaller than that--it never crossed my mind.

Two years ago at 147 lbs. I got serious about my nutrition and weight training. Soon after, I discovered Precision Nutrition, which led me to NROL, NROL4W, and WSFL. It was my search for support while on WSFL that led me to this site and FLTS. I did lose nearly 6 lbs. on WSFL, but I still have some belly left. I am looking to whittle away that last layer of fat and get into a bikini (comfortably) for the first time in my life. (I have always had a belly...so even while a 'not fat' kid I felt self-conscious around my flat ab'd friends.)

My stats as of today:
Height: 5' 7" (I round up)
Weight: 135.5 lbs.
bust: 34" (I round up)
below bust: 29"
true waist: 27"
hips: 36 3/4"
thighs: 22 3/4" both
last bodyfat via caliper, 4 skinfold: approx. 23%
I think I would be very happy at 19%

Here is what my first day on the OPT program looks like:

Breakfast
1.0 Serving Coach's Oats 160C
0.33 Cup EGG BEATERS Egg Whites 39.6 Cal
5.0 Grams SMART BALANCE 67% Buttery Spread 28.6 Cal

AM Snack
1.0 Item HANDI-SNACKS Low Moisture, Part Skim Mozzarella String Cheese 80.0 Cal
1.0 Item Nectarine 66.6 Cal

Lunch
8.0 Grams Feta Cheese 20.9 Cal
5.0 Ounces Pork Loin, Center Cut, Chops, Separable Lean, Broiled 286.2 Cal
0.5 Cup Red Salsa, Uncooked 21.4 Cal

PM Snack
0.25 Ounce FLEISCHMANN'S Balsamic Vinegar 9.9 Cal
0.5 Cup Green Bell or Sweet Pepper 20.1 Cal
1.0 Tsp Olive Oil 39.8 Cal
0.5 Ounce Parmesan Cheese, Grated 64.6 Cal
3.0 Cups Spinach, Trimmed Leaves 9.5 Cal
3.0 Ounces Turkey Breast, Meat and Skin, Roasted 160.7 Cal

Dinner
1.0 Item Banana 108.6 Cal
3.0 Ounces Beef Top Sirloin, 1/4in. Fat, Pan Fried 202.3 Cal
(it was really a leaner cut, couldn't find in database)
1.0 Cup Broccoli, Chopped, Boiled, Drained 43.7 Cal
8.0 Grams Feta Cheese 20.9 Cal
Total for all meals 135.1 g (Pro) 92.6 g (Carbs) 53.8 g (fat) 1383.4 Cal
Macros: P 39% - C 26% - F 35%

Target Calories: 1355
Actual Calories: 1383.4 (per BodyBugg)
Target Calorie burn: 2085
Actual Calorie burn: 2042
Target Deficit: 730
Actual Deficit: 659

My biggest problem was finding time in the evening to eat my food. I work an 8-5 desk job where I sit in a cubicle with my cooler full of food at my side. My 2nd job I work as a personal trainer from 5:30 pm to 9:30 pm. Last night I had back to back clients all the way through and
I can't really eat in front of them while I'm training, you know? SO, I had my string cheese and nectarine about 15 minutes before I started the workout at 9:45pm. I didn't have time for a warmup or recovery. I just wanted to get home and get to bed.

Resistance Training
Program A-1:
Wide Stance DB Deadlifts--3x10x40's
Swiss Ball Bridge
Swiss Ball Flys 3x10x25's -- I didn't do these seated but supine on the ball. I don't get seated--the line of gravity is wrong.
Neutral Grip Shoulder Press-- 10x25's (last 3 were cheater push presses), 10x20's, 7x20's
Prone Supermans
Low to High Woodchops--didn't use DB (I forgot); used Freemotion Cable instead x 10 lbs.?
Planks--3x1 min.

[luvs2lift40]

Hi..
I'm new here too
Did you download Leigh's books. I was thinking about doing FLTS OPT but i need to read more about it...
Good Luck...

[msmogreen]

Yes, I bought/dowloaded the books. My curiosity got the better of me after reading what everyone else had to say. I was inspired by all I read to see if I could put the info to use to finally burn away those last layers of fat.

[vanessa40]

Hi Kathy,
Like you my curiosity got the better of me and i downloaded the book too. I plan on readin them tonight and tomorrow and start a journal here..
Good luck..

[msmogreen]

Well...day 2 was a bust. Not food wise...I'm pretty okay there. But I didn't finish with my last client until 10:30 p.m. I still have a 20 minute drive from there and I just can't be getting to bed that late to be up early the next morning night after night. So, no kind of workout at all. Fortunately, I still managed a deficit.

Breakfast

1.0 Serving Coach's Oats
0.33 Cup EGG BEATERS Egg Whites
1.0 Cup Nectarine
5.0 Grams SMART BALANCE 67% Buttery Spread

AM Snack

1.0 Item HANDI-SNACKS Low Moisture, Part Skim Mozzarella String Cheese
1.0 Item Nectarine

Lunch

0.75 Serving Amylu Chicken Sausage Sun Dried Tomato

PM Snack

0.5 Cup Green Bell or Sweet Pepper
0.5 Tsp Olive Oil
0.2 Ounce Parmesan Cheese, Grated
8.0 Tbsps Red Salsa, Uncooked
3.0 Cups Spinach, Trimmed Leaves
4.0 Ounces Turkey Breast, Meat and Skin, Roasted


Dinner

1.0 Item Banana
3.0 Ounces Beef Top Sirloin, Choice, Separable Lean, 1/4in. Fat, Pan Fried
8.0 Grams Feta Cheese
Late Snack EDIT Pro Carb Fat Cal

3.0 Ounces Chicken Drumstick, Meat and Skin, Roasted


Macros: 36% P; 29% C; 35% F
Total for all meals 124.5 g 99.8 g 51.4 g 1343.8 Cal
Calories burned: 1900
Final Deficit: 556 c

[mcchuck]

Hey Kathy,

I am new here also. Started OPT this week. Your schedule is hellacious!!! wow, I admire your commitment (e.g., the cooler). I just had to post to you b/c I had the EXACT same experience when I was a kid and from then on considered myself chubby and interpreted all comments to mean i was fat. Years later, I met up again with my bff from that age and reminded her of when she asked me as a 10 year old "what does it feel like to have a fat stomach" and she had no recollection of course. Too bad i let that stick in my head for TWENTY plus years. LOL.

[msmogreen]

I am feeling very tired and hungry. It is 2:00 p.m. and I have eaten all but my last posted meal and the 250 calorie meal remaining. I figure I'll eat to bring my macros closer to goal, although I'm not going to stress about that. Mostly I need to sleep. I didn't get to bed until close to 11:30 p.m. two days straight. I'm supposed to be at work by 8:00 a.m. but lately I'm 1/2 hour late (1 hour today) for the time it takes me to pack my cooler. And I didn't do anything really elaborate. Everything was cooked, just weighed and stuck it in containers. It doesn't take much to pack a nectarine and a piece of string cheese. So, late to work means cutting my lunch hour in half and losing my nap. Today it means working late as well. But Wednesday is my night off my trainer job, so I will probably go home and do some laundry and relax. I really hate going into the gym to workout on my only night off. Between both jobs I work 7 days a week--I cherish my one night off. And today is my dad's b-day, so I'll probably visit with my parents on Skype for a bit. They love that--the whole video telephone thing. I must admit it was very cool when I did this for the first time with my daughters last week. It is truly like being there.

To offset my otherwise lack of activity, I did spend half of my 30 min. lunch walking outside in the heat and humidity. I made a pit stop on one of my trips to pee to stop and do a set of single leg squats, get my circulation going. Maybe I'll get a chance to walk again at home. Or clean...that would probably burn more.

On a more positive note, my weight was down to 134 this a.m. But I haven't had a lot of water the last couple of days, so could be some dehydration. Either way, that is first time I've hit that weight since September--and it is the lowest weight I've maintained in my later adult years. So, good news. I redid my measurements because when I posted yesterday I was going by memory. Hips are actually 36" and thighs 22-1/4". Waist is the same. That sucks because my waist is always too big in proportio to my hips and now it is worse. Oh well. So curious what my waist will be once I melt away that fat layer (and if I'll have any butt left at all).

Here's my nutrition:

Breakfast
11.0 Grams Almond Butter
0.5 Item Banana
1.0 Serving EAS Premium Protein
1.0 Tbsp Honey

AM Snack
1.0 Item HANDI-SNACKS Low Moisture, Part Skim Mozzarella String Cheese
1.0 Item Nectarine

Lunch
6.0 Ounces Chicken Leg, Meat and Skin, Roasted

PM Snack
16.0 Grams Feta Cheese
8.0 Tbsps Red Salsa, Uncooked
3.0 Cups Spinach, Trimmed Leaves
4.0 Ounces Broiler Turkey Breast, Meat Only, Roasted

Total for all meals 121.5 g (P) 57.8 g (C) 43.5 g (F) 1103.5 Cal
Macros: 43% P - 21% C - 36% F (so far)

Target Calories: 1355 (250 remaining for dinner)

[SpacecityPaula]

I saw your post up in the FLTS section and thought I would come and check out your log. Have you considered pre measuring everything the day you cook it so all you have to do is grab and go?

[msmogreen]

Hi Paula--

Thanks for stopping by :-). Yeah, actually I used to be really good about that. I just have to get organized again. My usually plan is to prepare everything on Sunday for the week. The thing is I also work on Saturday and Sunday. One of those two days I am trying to clean house, grocery shop and cook and plan meals. Sometimes I just feel too wiped to do it all. But I do have to get my act together. Just these past few weeks I've been so busy at the gym that I'm trying to grab sleep where I can. But you're right...that is definitely the way to go. That is what I tell my client's to do! I could at least follow my own advice :-). I've just been moving so sloooww in the morning...

[mcchuck]

hey Kathy,

yes, this is a lot of work and I keep telling myself that I am at the beginning of a sharp learning curve with all this planning/measuring/hunger and it will eventually even out and not feel so hard. You are obviously committed and willing to be flexible in your planning so i'm sure it will all come together. Out of curiosity...what time is that late afternoon snack and what time is dinner. A good dinner that could fit the 250 cal bracket is light fish (like tilapia) and lots of broccoli and some nuts.

[msmogreen]

Hey, McClain--thanks for stopping in :-)

My PM snack was at about 3 p.m. Since Wednesday was my night off, I had my last dinner pretty early...around 6:30. I ended up having 2 oz. of turkey breast (what was left in my fridge), a nectarine, 1/2 banana, and about 5 almonds. I didn't need the fat so should have not had the almonds, but I was really hungry. Before I went to bed, still feeling unbearably hungry, I had a square of bittersweet chocolate (85%) dipped in almond butter! Yeah, I ended the day at just over 1500 calories...and I haven't uploaded my BB data yet to find out what my deficit was. Since I didn't workout and only managed to wash dishes and toss in a load of laundry, I'm sure it won't be much. But it will still be a deficit.

[msmogreen]

My macros were right on yesterday, calories good. I was determined to get my workout done last night, even though it was almost 11 p.m. when I started. I was home by 12:15 a.m. and up this morning 6 hours later. I need more sleep than this. I look forward to napping late tomorrow afternoon. My earliest appointment on Saturday is 9 a.m. so I get to sleep at least an extra hour. Also, I made it in to work at 8:15, so I am entitled to a 45 min. lunch. Probably won't be able to get a nap in, however, since we are having a potluck today and, since I missed the last one which concurred with my 25th day of WSFL, I decided to participate. I'll do my best to make the healthiest choices possible and not go crazy. My weight holds at 134 lbs. That is a good thing. That I'm down 1-1/2 lbs. from my WSFL finishing weight is a great thing. Not so good--I only got one cup of coffee this morning and forgot to bring the rest of the pot with me to work. This is going to be a long day.

Breakfast
1.0 Serving Coach's Oats
0.5 Cup EGG BEATERS Egg Whites
5.0 Grams SMART BALANCE 67% Buttery Spread

AM Snack
1.0 Item Banana
1.0 Item HANDI-SNACKS Low Moisture, Part Skim Mozzarella String Cheese
Lunch
17.0 Grams Feta Cheese
0.25 Cup Red Salsa, Uncooked
6.0 Ounces White Tuna, Canned in Water, Drained

PM Snack
0.7 Serving Amylu Chicken Sausage Sun Dried Tomato
1.0 Item Banana

Dinner
4.6 Ounces Broiler Turkey Breast, Meat Only, Roasted
0.5 Cup Red Bell or Sweet Pepper
0.25 Cup Red Salsa, Uncooked
3.0 Cups Spinach, Trimmed Leaves

Late
11.0 Grams Almond Butter
0.33 Serving EAS Premium Protein
17.0 Grams Honey
113.0 Grams Non Fat Plain Yogurt

Total for all meals 138.9 g 122.0 g 34.6 g 1338.1 Cal

Macros: 41% P; 36% C; 23% F

Resistance Training
Program A-2, Workout 1:
Step Ups--3x10x60
Face Pulls--3x10x60 (cable, not DB, which is not the same exercise)
Bentover Rows--3x10x60 (used barbell)
Standing curls-- 1x10x20's(had to stop due to pain in my impinged left shoulder)
Swiss Ball Trunk Extension--3x10
Side Planks--2x1 min. per side

[kfisherx]

Hey nice log start but man girl get some sleep. Make that a priority over the workouts if you have to. This whole nutrition, working out and balancing life thing is a journey not a destination. You don't have to BE THERE today.

[msmogreen]

You're right. And I'm usually a stickler for getting a good night's sleep, but just these past few weeks I've had a lot of pressure at my gym job to meet my PT sales quota and they've been giving me a ton of clients to help me succeed. That part is good...but I'm no good on no sleep. Plus, getting adequate sleep is second only to genetics in determining ones longevity. I do wonder if the time lost sleeping in order to live longer will really be made up in the end.

One of tonight's clients just cancelled so looks like I can squeeze my workout between clients and get home a little early tonight.

I appreciate your comments...thanks!

[msmogreen]

So yesterday I participated in the potluck-birthday party-baby shower. I was surprised how many actually acceptable choices there were. A couple of people brought store-bought hot roasted chickens and someone brought shredded beef. I had chicken, the beef, veggies from the veggie platter, sliced apples, and some olives from the olive salad I brought from Von's Deli. Stayed away from all starchy salads but did have a very small square of olive bread. I felt pretty good about the actual food selections. However, I did have a healthy slice of birthday cake and several small squares of rice krispy treats. So, not great, but planned and I'm okay with it.

I opted for rest instead of working out last night...and today. I finished work around 2:30 p.m., went home and took a nap until 5:00 p.m. I recovered enough energy to go grocery shopping and clean up a little. Feeling much better now...I should be able to workout after my last client tomorrow. Then come home, clean, and fix my food for the week. That is my goal for tomorrow, and I am stating it right now. My nutrition today is okay, although I haven't logged yet, I believe I will end in a deficit even if my macros are off a bit.

[vanessa40]

Sounds like you had a nice weekend.. Congratulations for staying on plan at the party
What do you have planned for today..