**OBM: Day 22 Sat 11/07/2008 (One Big Meal)**
1369 actual calories; 1375 target
170: weight 11/8 ... weight dropping on scale again
175: end of refeed 10/20
173: begin REPAIR 8/25
Visit my links to see spreadsheet of progress and food eaten:
I've fixed the links which were not correct.
Acknowledgement: I am back in compliance: food, macros, exercise, water
Comments (One Big Meal)
1. I'm avoiding the resistance training; not sure why
2. I'm doing the cardio and Recovery stretching and Foam Roller and enjoying all of this
3. Food on track
4. Begin a 3.5 day fast clear liquids for Wednesday's medical procedure.. hope this causes a weight drop
5. Past 2 nights: 9 and 10 hours' sleep
6. Still need to increase water
To Do Better tomorrow:
Increase water!
Increase sleep!
**OBM: Day 23 Sun 11/09/2008 (One Big Meal)**
1369 actual calories; 1375 target 168: weight 11/8 ... weight dropping on scale again
175: end of refeed 10/20
173: begin REPAIR 8/25
Visit my links to see spreadsheet of progress and food eaten:
Acknowledgement: I am back in compliance: food, macros, exercise, water Had an easy fasting day; corderoy pants fit nicely!
Comments (One Big Meal)
1. Had an easy fasting day and really enjoyed drinking a whole 8 oz of orange juice, and 20 oz of hot apple cider mmmm... I never allow myself these sugary fruit juices (Begin a 3.5 day fast clear liquids for Wednesday's medical procedure.. )
2. I'm avoiding the resistance training; not sure why
To Do Better tomorrow:
Increase water!
Increase sleep!
**OBM: Day 23 Mon 11/10/2008 (One Big Meal)**
1369 actual calories; 1375 target 169: weight 11/11 ... up 1 lb water weight I'm sure
175: end of refeed 10/20
173: begin REPAIR 8/25
Visit my links to see spreadsheet of progress and food eaten:
Acknowledgement: I am actually enjoying my medical clear liquid fast! I did a fun cardio video Bollywood Booty!
Comments (One Big Meal)
1. Had an easy fasting day and really enjoyed drinking a whole 8 oz of orange juice, and 20 oz of hot apple cider mmmm... I never allow myself these sugary fruit juices 2nd day of 3.5 day fast clear liquids for Wednesday's medical procedure.. )
2. Had a good week last week, food and exercise on target
3. Slept 8.5 hours; drank 21 cups liquid
To Do Better tomorrow:
Increase water!
Increase sleep!
Why the fasting? Is it conducive to a good surgical procedure to not eat food? Ah... you're going to get your bowels checked out.. thought it was about your foot!
Yes, colonoscophy tomorrow. Last year it didnt' work, so I'm taking double the dose of medicine and fasting 3.5 days whew! getting hungry now...
**OBM: Day 24 Tues 11/11/2008 (One Big Meal)**
363 actual calories; 1375 target (clear liquid fast) 169: weight 11/12 ... up 1 lb water weight I'm sure
175: end of refeed 10/20
173: begin REPAIR 8/25
Visit my links to see spreadsheet of progress and food eaten:
Acknowledgement: I faithfully am doing my medical clear liquid fast for medical procedure Wednesday
**OBM: Day 25 Wed 11/12/2008 (One Big Meal)**
312 actual calories; 1375 target (clear liquid fast) 169: weight 11/12 ... up 1 lb water weight I'm sure
175: end of refeed 10/20
173: begin REPAIR 8/25
Visit my links to see spreadsheet of progress and food eaten:
Acknowledgement: I completed my 3.5-day medical clear liquid fast for medical procedure today
Comments (One Big Meal)
1. Slept 9 hours; drank 5 cups liquid (none before procedure)
2. Colonoscophy was successful, ALL results negative. However doctor could only see the first 90% of large intestine, and ...
3. Thursday I am having an air contrast barium enema to see the last 10% of colon. Sounds like a miserable test and I continue to fast on clear liquids. Total fast time 4.5 days
4. I should not have had the apple cider and orange juice because they have "pulp," but they sure were delicious because I never allow myself to have them during normal dieting, so high in sugar...
To Do Better tomorrow:
Increase water!
Increase sleep!
2 hard boiled eggs
COSTCO: I couldn't eat any of the "tastes" since they were either gluten or cheese" so no blowing of the diet there!
Lunch: baked salmon, cucumbers with olive bruschetta, crinkle potatoes (the potatoes are a treat since I'm so under-calorie this week)
mmmmm.... so good to eat!
Julie, Leigh and all,
My plan is that since I ate about 350 cal each day for the past 4 days (liquid fast of orange and apple juice, lime ice pops, and water), my average calories for the week are VERY low. I am thinking that Sunday, the day after OBM ends, I could eat up to 2500 calories., even with that, my average is only about 1100/day for the week. Is this a good plan, to eat my regular target of 1375 through Saturday, finish OBM with a bang-up weigh-in Sunday morning, and then eat up to 2500 cal on Sunday of mostly healthy unprocessed food?
That sounds like a good plan to me. But still weigh/measure everything. No bingeing and undoing all your hard work!!
Nope, the ugly refeed week from a month ago is too vivid in my memory. After fasting, I'm usually quite respectful and appreciative of healthy food.
AND with a gluten/dairy fast, a lot of temptations are eliminated
Gluten dairy free:
Can I have:
1. chocolate with no dairy in it?
2. corn tortillas
3. Indian food will be: mushroom spinach Masala dosa made of I think lentil flour fried in ghee, the sides I love will be coconut chutney which looks like milk but I'm sure is coconut milk and chili peppers, sambar, and then I'll have 1/3 of an onion green pea uttapam which I think is also lentil flour... I'll see if I have friends who know what's in it.
I am really gassy now from the procedures I had.. ugh.
thanks for the gluten/dairy tips, and any other good protein ideas
Indian food will be: mushroom spinach Masala dosa made of I think lentil flour fried in ghee, the sides I love will be coconut chutney which looks like milk but I'm sure is coconut milk and chili peppers, sambar, and then I'll have 1/3 of an onion green pea uttapam which I think is also lentil flour...
Uttapam - Wikipedia, the free encyclopedia
"Uttapam Tamil - ஊத்தப்பம் is a dosa-like dish that is made by cooking ingredients in a batter. The batter is made of a 1:3 ratio of urad dal and rice (1:1 ratio of boiled to non-boiled rice) that has been fermented. [1] Instead of making it like a crispy crepe, uttapam is thick and not filled, with ingredients cooked right into the batter.
"The Dosa is a South Indian crêpe made from rice and lentils. Dosa is a typical South Indian food, taken as breakfast or dinner, and is rich in carbohydrates and protein.
"Though sometimes considered a breakfast dish, dosas are also eaten at other times of day. Those with wheat allergies or gluten intolerance will find the dosa a nice addition to their diets. They can be stuffed with vegetables, meats and sauces to create a quickly prepared meal."
The challenge is to figure out how many calories, fat, carb, protein it is.. Any clues how you'd estimate that?
**OBM: Day 26 Thu 11/13/2008 (One Big Meal)** gluten/dairy free
**OBM: Day 26 Thu 11/13/2008 (One Big Meal)** gluten/dairy free
1219 actual calories; 1375 target fast recovery 169: weight 11/12 ... up 1 lb water weight I'm sure
175: end of refeed 10/20
173: begin REPAIR 8/25
Visit my links to see spreadsheet of progress and food eaten:
Acknowledgement: I completed extended my 4.5-day medical clear liquid fast for medical procedure today
Comments (One Big Meal)
1.I was down to 166 yesterday, but today back up to 169, with 4 days of 350 calories... WHY??? I guess I'm still bloated, but I think it's gas, not water...
2. Colonoscophy was successful, ALL results negative.
3. Air contrast barium enema to see the last 10% of colon. Test a little uncomfortable, less than I'd feared; no results 'til Monday
4. Fun to eat food again!!! I ate healthy, a little high on fat and low on protein, gluten- and dairy-free
5. didn't exercise Tues - Thurs; begin routine again today.
6. Feel good today; I feel lean!!
To Do Better tomorrow:
Increase water!
Increase sleep!
Solid exercise compliance!
Well, not exactly:
Air contrast barium enema to see the last 10% of colon. Test a little uncomfortable, less than I'd feared; no results 'til Monday
I phoned and was on hold for hours. The report needed go to from the basement to the 2nd floor and they just could not do it. Now I am worried for the weekend that there is blockage to that last 10% of colon. The doctor was okay but his office management is horrible.
Crossing fingers! There must be something wrong with your colon since the movements are just so slow.
It might be something else.. colon motility is also related to 'activity'. The more physically active you are but (less stressed) as well as plain stimulants like caffein or even .. hot water can all stimulate bowel movements.
Just spouting the random knowledge in case you don't know that already.. it's got to be really frustrating to have this problem.
Crossing fingers! There must be something wrong with your colon since the movements are just so slow.
It might be something else.. colon motility is also related to 'activity'. The more physically active you are but (less stressed) as well as plain stimulants like caffein or even .. hot water can all stimulate bowel movements.
Just spouting the random knowledge in case you don't know that already.. it's got to be really frustrating to have this problem.
None of that helps. I have slow muscle movement. I've been frustrated, but this weekend I'm scared.. after doing a websearch of all kinds of twists the colon can get all twisted on itself and on the small intestines. I wish I didn't have to wait for the test results...
And I'm bloated and gassy and distended. ugh. right at the end of my challenge. and didnt' even lose weight from the fast. complain complain
Colonoscophy and barium enema "unremarkable" = normal.
whew!
Doctor's office customer/patient service = horrible
Funny how a negative test result makes me feel estacic.
Googling my intestines sure scared me!!
But I Oh so wanted to procrastinate and take this test next spring; glad I did not procrastinate! I feel great!
Now it's time to figure out if there is a way (food, etc) to improve the quality of the intestine organ. Or if just age wears down it's elasticity etc.
Doctor advised Miralax every day. I'll try that for a week.
**OBM: Day 27 Fri 11/14/2008 (One Big Meal)** gluten/dairy free
**OBM: Day 27 Fri 11/14/2008 (One Big Meal)** gluten/dairy free
1493 actual calories; 1375 target fast recovery 169: weight 11/12 ... up 1 lb water weight I'm sure
175: end of refeed 10/20
173: begin REPAIR 8/25
Visit my links to see spreadsheet of progress and food eaten:
Acknowledgement: Brisk walk 45 minutes, ate healthy food
Comments (One Big Meal)
1. Colonoscophy was successful, ALL results negative. Colon is very redudent (curvy) and long and big and hmm "old?"... I go to follow-up with Gastroenterologist Dec 4. I'd like to know What I can do to improve the quality of the colon organ. In the meantime I will try Miralax on a regular basis once or twice a day. Dr. said this is a "neutral" drug, as opposed to a stimulant drug.
2. Barium enema "unremarkable" YEA!!!!!
3. gluten- and dairy-free
5. My protein has been low; I have to focus on increasing protein
6. Feel bloated Friday from procedures
To Do Better tomorrow:
Increase water!
Increase sleep!
Increase protein!
Solid exercise compliance!
**OBM: Day 28 Sat 11/15/2008 (One Big Meal)** gluten/dairy free
**OBM: Day 28 Sat 11/15/2008 (One Big Meal)** gluten/dairy free
1141 actual calories; 1375 target fast recovery 168: weight 11/15 ...
175: end of refeed 10/20
173: begin REPAIR 8/25
Visit my links to see spreadsheet of progress and food eaten:
Acknowledgement: Jazzercise was fun! Food was good
Comments (One Big Meal)
1. gluten- and dairy-free really help me avoid chocolate and processed carbs!!! that's an unexpected benefit. I see no difference yet in water retention or BM regularity from the gluten/dairy free diet.
2. Today is last day of OBM: sure hope the scale goes down tomorrow to at least 166.
To Do Better tomorrow:
Increase water!
Increase sleep!
Increase protein!
Solid exercise compliance!
Deficit continues Sun. 11/16/2008 gluten/dairy free
2096 actual calories; 1375 target \
This 2096cal refeed only brings my calorie avg to 997cal for the week 166: weight 11/16 ... Yea!!!!
175: end of refeed 10/20
173: begin REPAIR 8/25
RESULTS OF OBM 30 DAY CHALLENGE:
9 pounds lost: FANTASTIC! Unbelievable!
19.5" lost !!! How is that possible?
Visit my links to see spreadsheet of progress and food eaten:
Acknowledgement: A very relaxing weekend. I did a HEALTHY refeed of 2100 cal, enjoyed Indidan food, and kept my gluten/dairy free diet intact.
Comments (One Big Meal)
1. OBM is completed and very succcessful!
2. Colon tests normal
3. Deficit continues
4. Foot surgery 12/10; My goal is 161 by then
To Do Better tomorrow:
Increase water!
Increase sleep!
Increase protein!
Solid exercise compliance!
166: weight 11/16 ... Yea!!!!
175: end of refeed 10/20
173: begin REPAIR 8/25
RESULTS OF OBM 30 DAY CHALLENGE:
9 pounds lost: FANTASTIC! Unbelievable!
19.5" lost !!! How is that possible?
I’m counting (from day 1 10/20 [end of REPAIR] to 11/16 today):
-4____Chest (wearing a bra at nipple line)
-2.5__Ribcage (just under breasts)
-1.5__Waist (at narrowest part)
-3.5__Stomach (at navel)
-3____Hips (at widest part)
-2____Thigh left (7″ down from tan line)
-2____Thigh right (7″ down from tan line)
Wooweee!
I have never measured before in a diet. Perhaps I wouldn’t have been frustrated and given up in the past, had I taken measurements.
I’m still numb to the emotions I feel, losing 9 pounds in a month.
175 to 166 today!
I am the gal who did BFL for 3 years with no results, HIIT, lifting heavy; then Turbulence Training and 1200 calories for 5 months only lost 5 pounds.
This OBM challenge was with
- very diligent calorie tracking and compliance, 1375 healthy calories
- 3x/week 60-min cardio,
- 5 day/week recovery mobility & stretching & foam roller
- light to no resistance 1 or 2x/week
- I was conscious of my NEAT general daily activity, choosing to move rather than sit. … I’m sure this added to the results…
1. Count/weigh all food
2. Weightwatcher says vegetables are “free.” They are not free.
3. It may look like 1T peanut butter, but it may actually be 1.5 T;
therefore 2T may actually be 3T
4. NEAT: non exercise activity: you lose fat from the hour of
exercise; but if you are exhausted from it and sit on the couch the
rest of the day, it could be less effective than moving around all day
5. Sleep: If I don’t get 7-8hrs sleep or more, I drag around during
the day. This is a numbing of my metabolism. Sleep is more important
than I’d imagine.
6. Because of my foot problem, I’d tended to be less and less active
outside of the exercise hour, which caused me to burn less calories.
7. Protein should be 1 gram for every pound. So if I want to weigh
145, my target is 145g protein per day.
8. Water lots of water
9. It works best when I plan all food the night before or the morning,
and write it down and that’s all I eat (in fitday.com); I have
resisted this for years, but I found it let me be very calm and
peaceful about the evening’s food
10. WEIGHTLOSS HAPPENS IN THE KITCHEN; can’t stress this enough!
1. Count/weigh all food
2. Weightwatcher says vegetables are “free.” They are not free.
3. It may look like 1T peanut butter, but it may actually be 1.5 T;
therefore 2T may actually be 3T
4. NEAT: non exercise activity: you lose fat from the hour of
exercise; but if you are exhausted from it and sit on the couch the
rest of the day, it could be less effective than moving around all day
5. Sleep: If I don’t get 7-8hrs sleep or more, I drag around during
the day. This is a numbing of my metabolism. Sleep is more important
than I’d imagine.
6. Because of my foot problem, I’d tended to be less and less active
outside of the exercise hour, which caused me to burn less calories.
7. Protein should be 1 gram for every pound. So if I want to weigh
145, my target is 145g protein per day.
8. Water lots of water
9. It works best when I plan all food the night before or the morning,
and write it down and that’s all I eat (in fitday.com); I have
resisted this for years, but I found it let me be very calm and
peaceful about the evening’s food
10. WEIGHTLOSS HAPPENS IN THE KITCHEN; can’t stress this enough!
166: weight 11/16 ... Yea!!!!
175: end of refeed 10/20
173: begin REPAIR 8/25
RESULTS OF OBM 30 DAY CHALLENGE:
9 pounds lost: FANTASTIC! Unbelievable!
19.5" lost !!! How is that possible?
I’m counting (from day 1 10/20 [end of REPAIR] to 11/16 today):
-4____Chest (wearing a bra at nipple line)
-2.5__Ribcage (just under breasts)
-1.5__Waist (at narrowest part)
-3.5__Stomach (at navel)
-3____Hips (at widest part)
-2____Thigh left (7″ down from tan line)
-2____Thigh right (7″ down from tan line)
Wooweee!
I have never measured before in a diet. Perhaps I wouldn’t have been frustrated and given up in the past, had I taken measurements.
I’m still numb to the emotions I feel, losing 9 pounds in a month.
175 to 166 today!
These are awesome results, Etana, it must be so encouraging after so many other attempts at fatloss with little reward. Well done
Seems to me that the increased sleeping & more relaxation as well as the gluten/dairy-free diet is working wonders.
Every time I let myself slip & eat culprit foods, maintenance drops.
Compliance Yes/No Mon. 11/17/2008 gluten/dairy free
NO Gluten/dairy free
NO 1375 target .... (1618)
NO >135g protein ....(108)
NO Training (resistance)
NO Recovery/flex/foam roller
YES Sleep 7-8hrs
167: weight 11/18
175: end of refeed 10/20
173: begin REPAIR 8/25
Acknowledgement: I bought dark chocolate but only had 1 portion
Comments (Compliance Yes/N)
See Leigh Peele's great blog entry Dieting and Training: Did you Yes or Do you No? Tracking Compliance in Dieting - Fat Loss Troubleshooter-Leigh Peele
1. You can see my compliance slipped yesterday, which is 2nd day after challenge ended. I am going to use Leigh's simple "compliance yes/no" as a way to empower my practice and results!
2. I have really been compliant for 8 days gluten/dairy free, but yesterday I had 6 hershey's kisses, which are milk chocolate, first time out of compliance, and this new accountability will really help; it's quite a shocker to see it written so clear, all the "NO's" on top of this page...
.............................. ............ YES ... or ... NO ... ?
To Do Better tomorrow:
Increase water!
Increase sleep!
Increase protein!
Solid exercise compliance!
**OBM: Day 22 Sat 11/07/2008 (One Big Meal)**
Linear Mode
