REPAIR: STAGE 1 DAY 7 8/31/2008 Results (end week 1)
REPAIR: STAGE 1 DAY 7 8/31/2008 Results (end week 1)
YES.. Macros
YES-cal 1,203 cal (goal = 1200 calories)
YES-44% prot...(goal protein =40%+) YES-33% fat ....(goal fat 20%-25%)
YES-33% carb.. (goal carb 25%-30%)
NO--54% carbs are starchy carbs (goal = 20%)
weight 8/31=173 (begin REPAIR 8/25=173) total loss=0
Comments/questions:
Yesterday, a strong finish to 1st week of REPAIR!! There is no cheating or not counting/weighing going on; I am doing what it takes to get the results I want, and am following FLTS Program, not "Etana's Program!" My calories are back up even after 1 week; I have begun charting the daily fluctuation on an Excel linegraph. I do not expect weight loss during REPAIR, and do expect fluctuation.
Sunday: No BM since Monday 8/25 (6 days); chronic constipation persists (without any discomfort, as usual). A goal of REPAIR would be to improve this. Could raw vegies/salads be sitting undigested? What can be done about this? Must I give up my salads and only have cooked vegies???
Food weighed in fitday.com
1. 4.5 oz turkey breast, 98gm sweet potato, 20gm cooked carrots,
....10gm cashews, 137gm raw cucumber
2. 227gm Greek yogurt, 81gm blueberries,, 85 gm peach,
....12gm walnuts 1t splenda vanilla syrup
3. 2 corn tacos w/refried beans, salsa, 5 oz chicken breast, 10gm cheese, lettuce
4. whey protein powder, 10gm almonds, 20gm dried figs
8 glasses water
multi vitamin, probiotic
YES_ Rule 1: No exercise
YES__ Rule 2: 7-8 hrs sleep =8 hours sleep last night
NO__ Rule 4: Ease in carbs 54% starchy unprocessed carbs(carrots, sweet potato, refried beans, 2 corn tacos, nuts)
YES _ Rule 6: sodium < 3000mg = 1712mg sodium measured in fitday.com daily foods eaten, perhaps add 500 unmeasured grams to that total???
How I felt
1. Rested
2. REPAIR Week 1 is done, weighed, counted... and logged
3. No stomach ache or gas
4. BM no (not since Monday 8/25)
Extra credit: YES a. spa, massage, epson salt bath: made apt for massage for Tuesday
??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. decrease starchy carbs to 20% (I had 53%), have a real clean food day
2. catch up on sleep MORE (rest stage)...
3. count my water
Have you had problems with constipation before? I have always found raw veggies to HELP with that, not hinder. Maybe take some Metimucil or fiber con? Miralax is another good over-the-counter remedy. 1 serving (1/2 cup) of Fiber One cereal always seems to do the trick for me.
YES.. Macros
YES-cal 1,196 cal (goal = 1200 calories)
YES-48% prot...(goal protein =40%+) YES-23% fat ....(goal fat 20%-25%)
YES-29% carb.. (goal carb 25%-30%)
NO--31% carbs are starchy carbs (goal = 20%)
weight 9/01=171 total loss= -2 (begin REPAIR 8/25=173)
Comments/questions:
1. good day, getting more sleep past 3 days, with conscious decision to go to bed by midnight.
2. Monday: No BM since Monday 8/25 (7 days); chronic constipation persists (without any discomfort, as usual). A goal of REPAIR would be to improve this. Could raw vegies/salads be sitting undigested? What can be done about this? Must I give up my salads and only have cooked vegies???
Food weighed in fitday.com
1. 1 egg, 3 eggwhite omelette w/.75oz lox, refried bean
2. turkey breast, 1/2 corn on cob, lettuce/tomato/1oz olive bruschetta/ 8gm walnuts
3. Greek yogurt, blueberries, peach, 1t splenda vanilla syrup
4. 5 oz chicken breast, asparagus
5. cottage cheese, yogurt, 10gm almonds, 15gm dried figs
60 oz water
multi vitamin, probiotic
YES_ Rule 1: No exercise
YES__ Rule 2: 7-8 hrs sleep =8 hours sleep last night
NO__ Rule 4: Ease in carbs BETTER 31% starchy unprocessed carbs
YES _ Rule 6: sodium < 3000mg = 2230mg sodium measured in fitday.com daily foods eaten
How I felt
1. Rested
2. REPAIR Week 1 is done, weighed, counted... and logged
3. slight stomach ache/gas for 1 hour; didn't take medication
4. BM no (not since Monday 8/25)
Extra credit: YES a. spa, massage, epson salt bath: made apt for massage for Tuesday
??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. decrease starchy carbs to 20% (I had 53%), have a real clean food day
2. catch up on sleep MORE (rest stage)...
3. count my water
Have you had problems with constipation before? I have always found raw veggies to HELP with that, not hinder. Maybe take some Metimucil or fiber con? Miralax is another good over-the-counter remedy. 1 serving (1/2 cup) of Fiber One cereal always seems to do the trick for me.
Lara (and Leigh if you're tuning in to this),
Thanks for responding to this. I'm wary of bringing up the topic "constipation" on the FLTS board.
Have you had problems before?
This is chronic for more than 20 years. i move my bowels sometimes 3x/ week for a few weeks, more usually 1x in 10 days.
Metamucil / fiber con were tried years ago. This is very chronic. My gastroenterologist said i have 'slow waves of contraction of my intestines." If he is knowledgeable, it sure doesn't pass on to teaching me or helping me with anything practical. This exact situation is mentioned in MRM, or FLTS, but I don't know what to do about it.
I am hoping this REPAIR would have some effect on my constipation.
> Miralax is another good over-the-counter remedy.
Isn't this a laxative? I dont' really want to take a laxative for a chronic situation. I assume laxatives make your intestine muscles weaker over time.
I eat a LOT of fiber in vegies and fruits. I've tried eating grains, not eating grains. Oats. No oats. Eating a raw beet a day. Psillium. Enemas (tried once). Soaked prunes, of course. Colace. nothing helps. Sometimes I think drinking warm water helps... I ate Fiber One for a few days but didn't get any action.
OH, perhaps I'm not drinking enough water. I'm only supposed to drink 64oz/day. That should really be enough.
Sometimes exercising a lot helps sometimes not.
The most success I have had is recently, adding fat in the form of olive bruschetta from Trader Joe's to my diet. For some reason, I "think" when I mix it in cottage cheese, it really acts as a laxative; it feels like my insides were greased with soap from the olive bruschetta (not so with just olives). When I eat it on salad instead of dressing, it isn't as effective. It worked last Monday, but I've eaten olive bruschetta twice since with no effect. I also chronically get a pain gas-knot on the right top corner of my large intestines. It used to be EVERY afternoon evening, but now that i eat 4-6 small meals of very simple foods, it is much much less frequent. Zantac relieves it but I take it rarely. I don't like pills.
So I've gone through some month long periods where I thought I had it conquered with this olive bruschetta, then it stops working.
I fear
1. that I have 7 days of salad & vegies and food rotting in my stomach
2. I'd hate to find that I can't eat raw vegies, though perhaps I should give that a try for a couple of weeks
any advice is welcome, but this is not intermittent casual constipation. I rarely/occasionally have that "heavy, I am constipated feeling. Mostly I FEEL fine, except for the gas pocket, which is probably the rotting food.. (see why I fear posting this on FLTS!)
OH, had a colonoscophy 10 yrs ago=normal
Tried to have one last November, but the intense laxative 32-pill-regimen that the Dr. prescribed did not have an effect on me. He prescribed citrate + another laxative (I had to drink a gallon). it also had not enough effect. He did the $5000 colonoscophy, but when I woke up he said I wasn't empty enough for him to see anything. Still he charged me. One would think he could have emptied me out once he was in there
I'm changing doctors and will have another in Sept or Oct., but I think it will be normal.
Thinking: if olive bruschetta makes it seem like my intestines have been 'greased' or 'soaped,' then maybe some more good fat could help....
Idea: I think I am going to buy avocado and eat the avocado and the olive bruschetta instead of the 1 oz of nuts i've been eating daily.
Also, I'll get some fish oil. I read the thread on fish oil and it confused me more; just so much to read/absorb right now. To help me keep it simple, what brand and what dosage do you recommend, and must I count it in my macros for my fat?
I read in the nutrition thread that CVS is having a sale.
That COSTCO has 2 good brands.
I wonder how good what Trader Joe's has is?
Or Whole Foods or GNC.
wow, so ok this is nothing new to you. That is strange that none of the docs have been able to give you a fix for this and that not even the standbys like Citracil/Metamucil etc have worked. Interesting about the bruschetta. Increasing fats would be good. I think just straight oil (olive oil, fish oil, etc) would probably be best.
Miralax is not really a laxative like Correctol or Exlax. It doesn't weaken the muscles or make one "dependent". It is something they often tell people with IBS to use. It is safe and can be used daily even by children.
There is another fiber called gluconnamon that is recommended in the Perfect Body Diet by Cassandra Forsythe (who did the nutrition part in New Rules for Women) It is a powder that you mix up to form a paste and then add into foods. She writes it about here on her site: Cassandra Forsythe knows Glucomannan
How about just taking a good probiotic, such as PB8?
Thanks, I started taking 2 capsules about 5 days ago. These are from Whole Foods; I'll check the brand and amount I take, when i get home. It hasn't yet had an effect.
I'll get the Udo enzymes this week.
I was re-reading FLTS this morning, and looking at the 3 types of fat and the 2 types of fiber and wondering whether I'm missing anything here, that could help.
YES.. Macros
NO -cal 1,275 cal (goal = 1200 calories)
YES-44% prot...(goal protein =40%+) NO -26% fat ....(goal fat 20%-25%)
NO -31% carb.. (goal carb 25%-30%)
NO--54% carbs are starchy carbs (goal = 20%)
weight 9/01=170 total loss= -3 (begin REPAIR 8/25=173)
Comments/questions:
1. good day, getting more sleep past 3 days, with conscious decision to go to bed by midnight.
2. Tuesday: ate cottage cheese and olive brushetta at 11am; had massage at 3:30pm including stomach; and 5pm had great BM (for digestion issue details see 9/1/08 log)
Food weighed in fitday.com
1. egg white, 1/2 banana protein shake
2. cottage cheese, 40gm olive bruschetta/ raw vegies, 1/2 corn on cob
3. chicken, 1/3 sweet potato, peach
4. turkey breast, salad, 1T lite ital drsg
5. whey protein shake, peanuts, almonds
48 oz water
multi vitamin, 2 probiotics
YES_ Rule 1: No exercise
NO__ Rule 2: 7-8 hrs sleep =4.5 hours sleep last night
NO__ Rule 4: Ease in carbs 54% starchy unprocessed carbs
YES _ Rule 6: sodium < 3000mg = 2066 mg sodium measured in fitday.com daily foods eaten
How I felt
1. I felt LEAN !!!
2. slight stomach ache/gas
3. BM yes (8 days since Monday 8/25)
Extra credit: YES a. spa, massage, epson salt bath: 30 min massage today
??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. decrease starchy carbs to 20% (I had 53%), have a real clean food day
2. catch up on sleep MORE (rest stage)...
3. count my water
I have not been writing these items. If they become more quantity, or perhaps during fat loss Metaburn), I will then write then in my log:
a. 2 packets of splenda (one in each of my 2 shakes), and
b. 1 tsp of sugar-free DaVinci syrup in my yogurt and fruit.
c. 3 pieces of Orbit gum (down from about 20 pre FLTS).
d. Maximum of 1 tsp of olive oil spray per day maximum. Usually it is 1 tsp spray for about 6 portions of chicken breast, so I haven't counted it.
I had a 15 minute massage yesterday, as part of the extra credit of REPAIR stage 1. I generally have these on my upper back, neck, and shoulders.
But this time I had my stomach massaged for 5 minutes at 3pm.
I had a great BM yesterday 5pm, and
I had a second great BM today at 4pm.
I can get these massages every Tuesday at work in the Fitness Center for $15 for 15 minutes. I think I will do this for the next few weeks and see if a belly massage will help my digestion. That would be a double bonus!!! massage + regularity!!
(note: this was after having olive bruschetta 60gm two days in a row as well)
REPAIR: STAGE 1 DAY 10 - 09/03/2008
NO- Macros
NO-cal 1,462 cal (goal = 1200 calories)
NO-37% prot.....(goal protein =40%+) NO -31% fat ......(goal fat 20%-25%)
NO -33% carb.... (goal carb 25%-30%)
NO--09% carbs are starchy carbs (goal = 20%)
weight 9/03=170 total loss= -3 (begin REPAIR 8/25=173)
oops, just "nibbled' on cashews
I had to change all of the above macros; first time this week I succumbed to late night nibblng... Well, at least I wrote it all down.
Comments/questions:
1. good day, good energy
2. BM A+ again today 4pm (for digestion issue details see 9/1/08 log)
Food weighed in fitday.com
1. egg white, 1/2 banana, 40gm frozen mango protein shake
2. turkey breast on salad, lite ital drsg; 1/3 corn on cob; 12 gm piece of chocolate!!!
3. Greek yogurt, peach, blueberries
4. can of sardines in water, cantaloupe
5. cottage cheese, 30gm olive bruschetta/ raw vegies, 1/4oz cashews
48 oz water
multi vitamin, 2 probiotics
YES_ Rule 1: No exercise
YES_ Rule 2: 7-8 hrs sleep = 8 hours sleep last night
NO__ Rule 4: Ease in carbs 10% starchy unprocessed carbs
YES _ Rule 6: sodium < 3000mg =1398 mg sodium measured in fitday.com daily foods eaten
How I felt
1. energy
2. slight stomach ache/gas
3. BM yes
Extra credit: a. spa, massage, epson salt bath
??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. starchy carbs to 20%, have a real clean food day
2. catch up on sleep MORE (rest stage)...
3. count my water
Constipation: you're absolutely correct about thinking fat helps, it is one of the things that a lot of people overlook, thinking fiber fiber and more fiber.. wrong! Fiber can actually even plug you up more! Coffee and other stims also work very well. Imagine, some people spontaneously get diarrhea when they are very scared because the stimulation of adrenaline etc. will make their intestines contract so much faster.. lots of people always have a BM right after drinking coffee. Cutting coffee (or other sources of caffein) out can be another main cause of obstipation.
Nutrition planning: I simply can't f**** believe you guys are still uing cups/spoons & ounces: go metric!
And one word... if anything really really really SUX,it's going by %s. GO BY GRAMS .. PERIOD.
Even if you do use %s, drop that as soon as you have calculated grams for carbs etc. and then start the planning from here on. Later you may look back again and see how the %s were just as a feedback.
Also using an online program like Fitday which isn't user-friendly at all is a huge PITA. This is where you should invest some money into a better program. At the very least you should be able to enter your foods meal by meal.
As for me, generally I eat the same type of foods most days , just different amounts & macro ranges. Rest days are low, workout days (quite) high.
So I copy 1 day onto another. Then I will adjust & tweak foods till I get what I want. Over time you really get quite proficient at it.
Eggwhite shakes huh.. got to remind you of 1 thing here. If you use egg whites, use pasteurized ones. Not because of salmonella but because the enzymes in them will make you biotin-deficient. Especially when you are NOT eating the biotin-rich yolk. Frankly, when I used eggs foir shakes, I used raw eggs, including the yolk.
And can really recommend omelettes with coconut, cinnamon & apple or raspberries. I'd not eat bananas since the GI is too high, unless you're working out when you are eating those. If foods with a high glycemic index don't bother you (viz. don't make you too hungry), ignore this.. also a smaller quantity like half a banana will probably work out just fine.
I'm really really impressed by how anal you are about this. In a good way actually. You're one incredibly determined lady and if anyone deserves success with this, you are one of them. Sometimes bordering on the totally obsessive, but that's probably because most of this is so new to you and you're determined to do everything totally right.. relaxing just a little bit can be a good thing.
Do try to get more sleep though!
Plus, you may actually see good results from skipping gluten for a while. The reason oats bother some people is *NOT* the contamination by gluten, but because the protein in wheat, called gluten is also present in oats, but just in a slightly modified way. For some people that's enough deviation to not be bothered, for others, it's not nough deviation, so they do need to avoid oats as well.
I'm having aspecific allergies (both milk & cheese, but also soy & nuts) myself as well as a mild gluten intolerance. All in all bad enough to avoid the stuff most of the time. But when I don't, it takes a while before the trouble starts. Mostly when I eat it 2 or 3 times in a row. That's where rotation diets can work beautifully
If anything, avoiding the wrong foods has solved chronic gastric pain and flatulence is also nearly non-existant. Plus.. far less arthritic pain & better (short-term) memory. That's what gluten does the fastes, causing memory loss & joint pain (inflammation). Probably B-deficiency. This is where a supplement called Fortega (containing sulbutiamine) & sublingual b12 has literally worked miracles.
ANutrition planning: I simply can't f**** believe you guys are still uing cups/spoons & ounces: go metric!
Also using an online program like Fitday which isn't user-friendly at all is a huge PITA. This is where you should invest some money into a better program. At the very least you should be able to enter your foods meal by meal.
I thought I'd add a couple of responses to this. In Canada we're officially metric. I forget what year we switched over, but I was in public school (so 30-ish years ago). Okay, I looked it up and it was between 1970 and 1984. So I started school with imperial measurements and then we went to metric. So I grew up with both and can switch between them pretty easily. I drive in km/hour, buy gas in litres, and talk about temperatures in Celcius. However, I still cook in imperial units as most older recipes I have use them and our old stove only does Farenheit. My food scale does both, but I tend to weigh in ounces, except when using purchased items than have grams on the packaging.
I very much ditto what Espi has said about food tracking. I use FitDay PC and it takes me under 5-mins most nights to plan my day. I start with dinner and then work in the rest of the day. It allows me to copy/paste (to re-order stuff into the order I'll eat them), and recently gave someone else a trick that I now use myself ---Breakfast---, ---Snack---, etc. as custom foods so I have my meals in an easily visualized format. No matter what software you choose you're likely going to have to add custom items though, which can be a pain. I suppose it depends how many different things you eat. I cook a lot from scratch so FitDay is good for me as I can create custom meals when I get them ready for the freezer. Other programs are better if you purchase a lot of name brand items.
I very much ditto what Espi has said about food tracking. I use FitDay PC and it takes me under 5-mins most nights to plan my day. ... It allows me to copy/paste (to re-order stuff into the order I'll eat them), and recently gave someone else a trick that I now use myself ---Breakfast---, ---Snack---, etc. as custom foods so I have my meals in an easily visualized format. No matter what software you choose you're likely going to have to add custom items though, which can be a pain. I suppose it depends how many different things you eat. I cook a lot from scratch so FitDay is good for me as I can create custom meals when I get them ready for the freezer. Other programs are better if you purchase a lot of name brand items.
Food tracking
On this log, I may say cups, but everything now is weighed in grams or ounces; my scale does both. I'm still a bit confused when it is liquid measure and fitday only has a liter. I guess 5 grams is .005 liter, but it looks weird to eat .034 liter olive bruschetta, and the fitday rounds that to .03, so I may use ounces then.
I am a Mac addict, so Fitday pc is only for a Windoze computer. Plus, I have a LOT of custom items I've entered over the past year. I thought about switching, but there was so much to learn with starting REPAIR, that I dropped looking for a software, and re-entering all those custom foods again, and decided to re-read more thoroughly FLTS and MRM, and get my new habits in order.
If anyone on a Mac has a food tracking program to recommend, that would be appreciated. I think I'm doing okay with fitday.com. I had created a custom item called --new meal-- and that worked pretty good, though I wish I could cut and paste easier.
> I cook a lot from scratch ... I get them ready for the freezer.
me too, and during REPAIR, I'm eating even simpler still at this point: like lunch was salmon, steamed cabbage, 1/2 ear of corn. I am down 6 pounds in 9 days. Can't believe it! (I know it will jump around and end REPAIR about even). So I think I must be up at a higher level of eating clean, tracking everything, better macros, even less processed foods, NO approximating.
It's nothing short of amazing how much water wt you dropped. I do think it's mostly from how you've stopped exercising: there must be a lot of inflammation going on in your body & hence water retention. Reducing the salt might be another influence, but like I said in the salt thread, for myself, I've got salt cravings going on and tend to run a lowish blood pressure.. so I'm figuring my body should get what it craves.
LOLz, I even started adding a tiny bit of salt to my cup of java and noticed I could really cut the amt of sweetener I was using in half, which was bordering on the ridiculous. I'd noticed the same when I was not yet adding salt to my omelettes.
Aren't you having this problem? Viz. food tasting very bland once you reduce the salt intake?
A few things I'd like to comment on Constipation: you're absolutely correct about thinking fat helps, it is one of the things that a lot of people overlook, thinking fiber fiber and more fiber.. wrong! Fiber can actually even plug you up more! Coffee and other stims also work very well.
Leigh suggested I also use Bob's Red Mill gluten-free xanthan gum; I'll report on any effect. Coffee has no effect on me. I drink it only occasionally or it gives me acid reflux.
Quote:
Nutrition planning: I simply can't f**** believe you guys are still using cups/spoons & ounces: go metric!
Is this directed at me? I may say cups in my log, but I am weighing everything except lettuce. Ounces when metrics seem harder.
I also want to go back and forth betw oz and gm and cup so I get familiar with how big and how heavy a gm of food is. Like I know sort of how a 1/2 cup of cottage cheese is, but I'd like to be just as familiar with its weight, which is 113gm (I think)
Quote:
And one word... if anything really really really SUX,it's going by %s. GO BY GRAMS .. PERIOD.
Even if you do use %s, drop that as soon as you have calculated grams for carbs etc. and then start the planning from here on. Later you may look back again and see how the %s were just as a feedback.
Also using an online program like Fitday which isn't user-friendly at all is a huge PITA. This is where you should invest some money into a better program. At the very least you should be able to enter your foods meal by meal.
OHHHH this is new to hear!! So instead of thinking 40%+ protein, 25-30%carb, 20-25% fat, you suggest I get familiar with how many grams I'm eating of each total for the day?? I'm not quite sure your point here?: I eat about 120-140gm pro, about 80-100 gm carb, not sure about the fat.
I'm tracking in fitday.com, and it is tracking the grams item by item, but I look at the pie chart percentages to see what I have left for the day. I am entering meal by meal, unless I forget an item and add it in at the end of the day. See my previous discussion about buying a software for my Mac; it will happen) I separate my meals by custom item: --new meal--, but as I said, sometimes a forgotten food gets tagged on at the end...
[quote]Eggwhite shakes huh.. got to remind you of 1 thing here. If you use egg whites, use pasteurized ones. Not because of salmonella but because the enzymes in them will make you biotin-deficient. Especially when you are NOT eating the biotin-rich yolk. Frankly, when I used eggs foir shakes, I used raw eggs, including the yolk.[quote]
Trader Joe's has a carton of cage free pasturized egg whites; I use that for my shakes and my Golden Pancakes (oats, cottage cheese, eggwhite, cinnamon, splenda, vanilla). When I make an omelette I use raw egg. Today I had 3 raw eggwhite, 1 whole egg omelette .
Quote:
And I can really recommend omelettes with coconut, cinnamon & apple or raspberries.
Sounds delicious. Where do you get coconut? I bought shredded coconut, but it is loaded with sugar.
Quote:
I'd not eat bananas since the GI is too high, unless you're working out when you are eating those. If foods with a high glycemic index don't bother you (viz. don't make you too hungry), ignore this.. also a smaller quantity like half a banana will probably work out just fine.
I can drink a whey protein shake plain. When my sister showed me egg white protein shake, she added 1/2 banana, some orange, T of yogurt, 2 frozen strawberries. In cutting my calories, all I was left with was that lonely 1/2 frozen banana. But I used to be working out a lot before REPAIR. So what could I put in that egg white shake instead? The 1/2 banana is prob okay. Potassium, no?
Quote:
I'm really really impressed by how anal you are about this. In a good way actually. You're one incredibly determined lady and if anyone deserves success with this, you are one of them. Sometimes bordering on the totally obsessive, but that's probably because most of this is so new to you and you're determined to do everything totally right.. relaxing just a little bit can be a good thing.
I probably won't be as obsessive (here on the boards) once I get the hang of THIS program. However, I do like to start an intriguing conversation
No, most is not really new to me. The food and fitday.com I know from Body for Life. I was super determined at the beginning of BFL, and then again at the beginning of Turbulence Training. I thought, "this will do it, finally!" (Bodyweight training and HIIT). At the beginning I'm determined and hopeful. Then no results no results no results. I committed 5 months of writing, counting, exercising, eating less. Exercising more. Just like Leigh writes. I HAD to do REPAIR, because every darn thing that Leigh wrote was MY sad boring STORY.
Do try to get more sleep though!
But I am DETERMINED now, once again, because:
1. FLTS sounds rational, and speaks specifically to my stalls
2. I am learning a lot still, to refine what i've been doing
3. I am fed up with cheating. I just LOVE the concept "Get in and get out"
4. All that I've read in FLTS about living in deficit as not a good thing makes such sense
5. That splenda and spray butter story about how they add up and kill your deficit... I'm not sure where or how I killed my deficit, but I must have been doing that; why else am I now suddenly down 6 pounds in 9 days?
I am anal because my previous being determined and writing and counting and exercising did NOT produce weight loss or inch loss. I need to see where I was causing a stall.
Quote:
Plus, you may actually see good results from skipping gluten for a while. The reason oats bother some people is *NOT* the contamination by gluten, but because the protein in wheat, called gluten is also present in oats, but just in a slightly modified way. For some people that's enough deviation to not be bothered, for others, it's not nough deviation, so they do need to avoid oats as well.
I'm having aspecific allergies (both milk & cheese, but also soy & nuts) myself as well as a mild gluten intolerance. All in all bad enough to avoid the stuff most of the time. But when I don't, it takes a while before the trouble starts. Mostly when I eat it 2 or 3 times in a row. That's where rotation diets can work beautifully
I'm not clear on your meaning here. ??
Quote:
If anything, avoiding the wrong foods has solved chronic gastric pain and flatulence is also nearly non-existant. Plus.. far less arthritic pain & better (short-term) memory. That's what gluten does the fastest, causing memory loss & joint pain (inflammation). Probably B-deficiency. This is where a supplement called Fortega (containing sulbutiamine) & sublingual b12 has literally worked miracles.
OK, the best of luck to you!!!
I know giving up coffee and tomato sauce and fatty foods (bad fat) helped my acid reflux. And eating smaller one-food meals has really helped my belly gas pains.
Thank you so much for taking the time and thought to comment so specifically on my actions doing REPAIR. It is MUCH appreciated!
liter is a volume measure - so L & mL would correspond to teaspoon/tablespoon/cup measures.
you can figure ~5 ml/teaspoon, ~15 ml/tablespoon
If it is a custom food where you put in the label information (like olive bruschetta) I'm not sure why fitday would require you to record it in volume/liter/ml rather than grams, but unless it is water or a water-like liquid, don't assume 1 pt = 1 lb or 1 L = 1 kg
[quote=Espi;614608]It's nothing short of amazing how much water wt you dropped. I do think it's mostly from how you've stopped exercising: there must be a lot of inflammation going on in your body & hence water retention. [quote]
I don't know why I am down 6 water pounds. so you think it is loss of inflammation from less exercise and/or less salt? I am thankful for any bounce on that darned scale!
hmmm... stopping exercising reduced inflammation??? How so? I do have a band depression where my sock elastic is, and my watch band. How long should it take for that to fade, or is just having it a sign of inflammation/water retention?
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Reducing the salt might be another influence, but like I said in the salt thread, for myself, I've got salt cravings going on and tend to run a lowish blood pressure.. so I'm figuring my body should get what it craves.
My 110/70 isn't low, but I'd never worried about salt before. Leigh suggested I cut my sodium. I'm not sure that I've reduced the salt intake that much. Maybe from 3000 mg to 2000mg... hmmm 50% sounds significant....
I've never carefully tracked it before. I did look at a 2 week period from July in Fitday, and it only said about 2000mg of salt, kind of the same as now, but I don't think Fitday was accurate, or I hadnt' entered the sodium of every custom food....
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LOLz, I even started adding a tiny bit of salt to my cup of java and noticed I could really cut the amt of sweetener I was using in half, which was bordering on the ridiculous. I'd noticed the same when I was not yet adding salt to my omelettes. Aren't you having this problem? Viz. food tasting very bland once you reduce the salt intake?
So my point is, I cut out certain foods, but I didn't change the flavorings of others. Salt has never been an issue with me, until Leigh brought it up.
But 2000mg is still a lot,, no? And that's without flavoring much.
I flavor my chicken, but much less this week.
I'm using 1/2 the salad drsg I used to use.
but 1Cup egg white I mean 230gm egg white from carton has 375 grams of sodium, how can that be??? Egg has sodium??
I did totally cut out some of the Trader Joe's and COSTCO chicken burgers, fish in tomato sauce, etc ready-made meals that I had thought were healthy in terms of macros, but are loaded with salt. I mostly don't drink diet soda, occasionally I can drink 1/2liter though. I cut that out. If I have something like canned refried beans, I eat a smaller portion, and try to get the rest of the day to be lower salt items. I'm eating more Greek yogurt and less fat free cottage cheese because of its sodium.
I think this was less organized than my usual post.... My food is the simplest it has ever been, and the simplest it ever will be.
Maybe the key is that I like sugar, you like salt!
liter is a volume measure - so L & mL would correspond to teaspoon/tablespoon/cup measures.
you can figure ~5 ml/teaspoon, ~15 ml/tablespoon
If it is a custom food where you put in the label information (like olive bruschetta) I'm not sure why fitday would require you to record it in volume/liter/ml rather than grams, but unless it is water or a water-like liquid, don't assume 1 pt = 1 lb or 1 L = 1 kg
Ugh.
When I create the custom food olive brushetta in fitday, it only allows me to put liter or tsp Tbsp. So what choice do I have? How can I weigh this food? I know from the label that 30gm is such and such p-f-c. But I can't enter it in Fitday..OH, it also has fl oz. So what the heck to do?
Okay thank you so much. That makes sense. I just created a NEW custom food and I was able to get grams for the olive bruschetta.
You're a pro at quotations too. I'll try to not mangle your questions/responses too much. But first what Lisa said.. with water-like substances, you can more or less assume that 1 ml = 1 gram and 1 liter = 1000g (or 1 kg) but things get weird when you're talking light weight things like whey PP which weighs far less than it packs by volume.
Also just like flour it settles when you shake it, so that makes cooking (baking) by volume hard.
In part I was poking fun at you Merkans/Canucks since actually , both countries accepted the metric system (if not mistaken in 1973?) but while Canada more or less persevered with it (rlcdn help me out here?) the US dropped it after Carter was no longer president.. (yep, am old enough to remember it'd beeen in the news at the time).
Anyway, back to your questions etc.
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Originally Posted by Espi
A few things I'd like to comment on
Constipation: you're absolutely correct about thinking fat helps, it is one of the things that a lot of people overlook, thinking fiber fiber and more fiber.. wrong! Fiber can actually even plug you up more! Coffee and other stims also work very well.
Leigh suggested I also use Bob's Red Mill gluten-free xanthan gum; I'll report on any effect. Coffee has no effect on me. I drink it only occasionally or it gives me acid reflux.
Too bad. No other stims with caffein you can tolerate. Is xantham gum a soluble or an insoluble fiber. If I remembre correctly (too lazy to look it up), soluble fiber doesn't plug up people as much.
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Nutrition planning: I simply can't f**** believe you guys are still using cups/spoons & ounces: go metric!
Is this directed at me? I may say cups in my log, but I am weighing everything except lettuce. Ounces when metrics seem harder.
I also want to go back and forth betw oz and gm and cup so I get familiar with how big and how heavy a gm of food is. Like I know sort of how a 1/2 cup of cottage cheese is, but I'd like to be just as familiar with its weight, which is 113gm (I think)
I understand and once again , kudos for wanting to get familiar with it. I can understand it a bit since I spent enough time in the US to learn a lot of your measurements and I had to convert everything back to what I knew, viz. metric system. It seriously made my ability to do head math increase by leaps & bounds ... esp the conversion of Fahrenheit to Celsius (minus 32 , divide by 9 multiply by 5 and/or remember 32 = 0, 50 = 10,68 = 20 etc. ).
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And one word... if anything really really really SUX,it's going by %s. GO BY GRAMS .. PERIOD.
Even if you do use %s, drop that as soon as you have calculated grams for carbs etc. and then start the planning from here on. Later you may look back again and see how the %s were just as a feedback.
Also using an online program like Fitday which isn't user-friendly at all is a huge PITA. This is where you should invest some money into a better program. At the very least you should be able to enter your foods meal by meal.
OHHHH this is new to hear!! So instead of thinking 40%+ protein, 25-30%carb, 20-25% fat, you suggest I get familiar with how many grams I'm eating of each total for the day?? I'm not quite sure your point here?: I eat about 120-140gm pro, about 80-100 gm carb, not sure about the fat.
I'm tracking in fitday.com, and it is tracking the grams item by item, but I look at the pie chart percentages to see what I have left for the day. I am entering meal by meal, unless I forget an item and add it in at the end of the day. See my previous discussion about buying a software for my Mac; it will happen) I separate my meals by custom item: --new meal--, but as I said, sometimes a forgotten food gets tagged on at the end...
There's 2 reasons why %s aren't really good.
1. %s change by a lot depending on the amount of calories you eat, while one should actually plan food intake based on a. minimum amt of protein (approx 1g/lbs BW or even LBM), b. minimum amount of fat (approx. 1/2 g/lbs BW/LBM0 and c. a variable amt of carbs, depending on what you preference is or whatever your diet plan calls for.
2 %s make it harder to plan.
In case you do want to go by %s, it's just the easiest to look at the calories and then calculate how many grams protein/carbs/fats go with this. With that in mind, start planning your daily meals. You do not need to hit that ratio for every meal, that'd drive anyone crazy. And besides, a lot of people have specific preferences, like eating most of their carbs in the morning,or even at night (me, since they make me sleepy) or during a workout.
When planning the only thing you then need to do is to watch what happens to the total calories and total grams of protein/carbs/fats for that day. Is it too much, eat a bit less, etc.
And if I don't hit it totally for one day, I try to hit the desired macro range for the week.. mind you, I've complicated my task by setting moving targets, e.g. carbs/prot/fats can be 20/40/40% one day when I eat 1200-1300 kcal total and 50/25/25 another day when I eat up to and over 3000kcal. That's an excellent example once again of why %s aren't telling much. 25% looks like less than 40%, but 0,25x3000 = 800/4 or 200g of protein, while 40% of 1200 = 480/4=120g of protein = only half that amount.
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And I can really recommend omelettes with coconut, cinnamon & apple or raspberries.
Sounds delicious. Where do you get coconut? I bought shredded coconut, but it is loaded with sugar.
Really? There's nothing else added to the shredded coconut than what it contains naturally, which isn't very high in carbs at all,but nearly exclusively fats: 10g of shredded coconut has 40kcal of which 0g carbs , 0g protein, 4g of fats & 1g of fiber.
Now.. creamed coconut on the other hand.. is loaded with sugar. But that's like a solid block of concrete (at least, when stored in the fridge).
Also coconut milk can be both sweetened or unsweetened.. alas, it's too calorific to use much, even though my CPF intake averages to around 35-30-35%.
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I'd not eat bananas since the GI is too high, unless you're working out when you are eating those. If foods with a high glycemic index don't bother you (viz. don't make you too hungry), ignore this.. also a smaller quantity like half a banana will probably work out just fine.
I can drink a whey protein shake plain. When my sister showed me egg white protein shake, she added 1/2 banana, some orange, T of yogurt, 2 frozen strawberries. In cutting my calories, all I was left with was that lonely 1/2 frozen banana. But I used to be working out a lot before REPAIR. So what could I put in that egg white shake instead? The 1/2 banana is prob okay. Potassium, no?
Indeed, bananas are excellent potassium sources, that's why I said 1/2 a banana is probably just fine.. I've had a binge once, when I ate 2 bananas that were almost too ripe and the total amount of carbs sent me into binge-mode.
Nowadays I've wisened up and put ripe bananas in the freezer (cut them up first!).. great for smoothies!
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No, most is not really new to me. The food and fitday.com I know from Body for Life. I was super determined at the beginning of BFL, and then again at the beginning of Turbulence Training. I thought, "this will do it, finally!" (Bodyweight training and HIIT). At the beginning I'm determined and hopeful. Then no results no results no results. I committed 5 months of writing, counting, exercising, eating less. Exercising more. Just like Leigh writes. I HAD to do REPAIR, because every darn thing that Leigh wrote was MY sad boring STORY.
I totally get what you mean. Which is partly why I and a lot of others want you to succeed badly since you put so much effort into this.
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Do try to get more sleep though!
How is your sleep now? Tried sleep masks/ear plugs? or is it something else?
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But I am DETERMINED now, once again, because:
1. FLTS sounds rational, and speaks specifically to my stalls
2. I am learning a lot still, to refine what i've been doing
3. I am fed up with cheating. I just LOVE the concept "Get in and get out"
4. All that I've read in FLTS about living in deficit as not a good thing makes such sense
5. That splenda and spray butter story about how they add up and kill your deficit... I'm not sure where or how I killed my deficit, but I must have been doing that; why else am I now suddenly down 6 pounds in 9 days?
I am anal because my previous being determined and writing and counting and exercising did NOT produce weight loss or inch loss. I need to see where I was causing a stall.
I don't think you cheated, I think you have a lot of inflammation going on when exercising which explains your large water wt drop.
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Plus, you may actually see good results from skipping gluten for a while. The reason oats bother some people is *NOT* the contamination by gluten, but because the protein in wheat, called gluten is also present in oats, but just in a slightly modified way. For some people that's enough deviation to not be bothered, for others, it's not nough deviation, so they do need to avoid oats as well.
I'm having aspecific allergies (both milk & cheese, but also soy & nuts) myself as well as a mild gluten intolerance. All in all bad enough to avoid the stuff most of the time. But when I don't, it takes a while before the trouble starts. Mostly when I eat it 2 or 3 times in a row. That's where rotation diets can work beautifully
If anything, avoiding the wrong foods has solved chronic gastric pain and flatulence is also nearly non-existant. Plus.. far less arthritic pain & better (short-term) memory. That's what gluten does the fastest, causing memory loss & joint pain (inflammation). Probably B-deficiency. This is where a supplement called Fortega (containing sulbutiamine) & sublingual b12 has literally worked miracles.
OK, the best of luck to you!!!
I'm not clear on your meaning here. ??
Gluten & dairy can be problematic for more people than they think.. gluten intolerance is a major cause of inflammation as I explained by describing my symptoms, esp. joint pain. Apparently there's also an influence on thryoid function, which is why so many people claim they stall on some foods. Eg.. eating the same amt of calories in nuts won't make them stall, while eating cheese does.
If you don't tolerate some foods it means that you're not really allergic but will develop problems with overexposure. Now, most people do love to eat bread or pasta/pizza, whatever once in a while. Rotating foods can help to occasionally indulge. It's like the get in, get out principle. Eat it very infrequently and then let your guts recover from the exposure. Apparently in case of intolerance to several foods you can alternate this exposure pattern.. viz. dairy one week (just bought my 'cheat' yoghurt) and pizza another week.
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I know giving up coffee and tomato sauce and fatty foods (bad fat) helped my acid reflux. And eating smaller one-food meals has really helped my belly gas pains.
To my regret, I don't know much about acid reflux but I hear it's a very common problem.
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Thank you so much for taking the time and thought to comment so specifically on my actions doing REPAIR. It is MUCH appreciated!
Makes me feel good about myself.. something about earning the daily credit
Espi >You're a pro at quotations too
I'm a fitness jock and a computer jock, and a "can-do femme!"
I'll forego the quoting here, MUCH too dense!
>assume that 1 ml = 1 gram and 1 liter = 1000g (or 1 kg) but things get weird when you're talking light weight
I've edited those custom foods; fitday.com can be dominated
>both countries accepted the metric system (if not mistaken in 1973?)
I remember as a math major (I switched to art)... thinking it was RIDICULOUS that US did NOT switch to metric...
>Is xantham gum a soluble or an insoluble fiber.
Leigh wrote me:
"There are lots of different varieties of thickeners. I like using Bob's Red Mill gluten-free xanthan gum. You get a bag that lasts forever, and not only will your shake be nice and thick, you'll feel full for hours because it's a soluble fiber. Just be careful and don't use too much, or else you could really get sick. As with other ingredients, moderation is key.
"In short this is the type of fiber you need, the "gel" fiber. Basically you need to look at your system like this. You have a lot of the hard stuff to scrap the edges and clean things out (the salads, the hard fiber), and you have the "oil" to grease it up, but you don't have anything to make the hard and the soft mend together to group it and slide it out. That is where the soluble comes in. Now you can use something like the xanthum in a shake, you can put some pectin (to make jelly) in your yogurt, etc. There are lots of options. In short though this should start helping you be more regular. "
....Great explanation
> %s change by a lot depending on the amount of calories you eat, while one should actually plan food intake based on a. minimum amt of protein (approx 1g/lbs BW or even LBM), b. minimum amount of fat (approx. 1/2 g/lbs BW/LBM0
... good point, I'll start being aware of about how many total grams of each I'm eating. I know the protein, but not the fat
>You do not need to hit that ratio for every meal, that'd drive anyone crazy.
At Day 12 of REPAIR Stage 1, I really feel I have gotten back into the groove of my BFL meal planning, and it's getting easy again:
a. throwing together a protein vegie carb meal, into a variety of combos
b. reducing the size of it, so I can be eating 5 times instead of 4; I'm more used to eating 20-25gm protein than 40gm at one sitting like I was doing last week.
>watch what happens to the total calories and total grams of protein/carbs/fats for that day Yes, one big change I've made these 2 weeks, is I look at Fitday to see what I have left for my dinner and evening snack. I used to wing-it at dinner, and then at 11:30pm I'd see how well or badly I hit my calorie goal. This is working MUCH better with much less emotion and more science ...
>And if I don't hit it totally for one day, I try to hit the desired macro range for the week..
I used to do that by doing EatStopEat (ESE) twice a week, then I had extra calories for the days I went over. Now, with only 1200 cal, I don't really want to go over 1 day, cause then I'd go under another. Like I had 1450 calories one day this week. Do you think I should balance that with a 950 cal day??or 1150 the next 5 days? ugh. That's why I really loved ESE; 1 or 2 days' semi-fasting gave me some room for an unexpected treat or double-meal, or restaurant meal, and it REALLY improved my spirit and stress level. My energy was fine too, even lifting.
I'm going to at least do REPAIR and the first Metaburn the way Leigh's written it. So do you think I should do what I wrote in bold above? Or what?
It is so much simpler if one just does the plan without the cheat/treat, but ahhh, we need to plan for quick-recovery strategies to cheats...
>There's nothing else added to the shredded coconut than what it contains naturally,
my package from the supermarket says, "sweetened," I'll toss it.
>Now.. creamed coconut on the other hand.. is loaded with sugar
mmm Thai curry... when I lived in Thailand for 3 months, on the beach, we walked to the woman who: husked and then cracked the coconut; then she grated the coconut meat. Then she put in a strainer with 1/2 C hot water, and pressed the coconut cream into a bowl, then did that again. and Voila! Yummy cocount cream for curry....
I've avoided it because of the fat; maybe a Thai grocery has it w/out sugar?
>Also coconut milk can be both sweetened or unsweetened..
The real coconut milk is from a green coconut and is kind of like water
Oh, back to reality, and Wash DC....
> had a binge once, when I ate 2 bananas that were almost too ripe and the total amount of carbs sent me into binge-mode
Darn, bananas starting a binge....
>How is your sleep now? Tried sleep masks/ear plugs? >or is it something else?
Yeah, I'm a night owl and I just get started a burst of energy at 10pm of things to do I didnt' do... or else, late night tv or netflix shows... Been watching the TV series via Netflix, Dexter, (love it), Heroes, Lost, Dead Like Me, Six Feet Under, ........................... that's the honest truth
I have made an effort and am mostly getting 7 hours now instead of 5, and feel better. But I want to get in a 10-hour night this weekend, to finish my REST stage with a bang! And aim for 8 hrs after that:
I need to change the things I was doing that were stalling fat loss, and this is one I can easily identify that I was failing on. The others: too much sodium, not tracking calories close enough, too much Orbit gum, too little water, wrong exercise... I'm not nearly as confident about. I think my program had been not that far off from Leigh's program... It will be interesting to see if I can identify exactly what I had been doing "wrong"
>, I think you have a lot of inflammation going on when exercising which explains your large water wt drop
Can you explain this more? I'd think that water retention goes up and down during the week, and that eventually after 3 months, some of that loss should be fat, so I never worried if I was carrying an extra 5-10 pounds of water.
> Gluten & dairy can be problematic for more people than they think
How would I know if I don't tolerate them? I have been eating Greek yogurt and cottage cheese EVERY day as a staple. I feel fine. Is that enough to go on?
>Eat it very infrequently and then let your guts recover from the exposure.
Yes I do that with coffee or spaghetti sauce; I really have my acid reflux pretty handled by changing my food.
>Phew.. did I do all quotations correct?
Good Job!
>Which is partly why I and a lot of others want you to succeed badly since you put so much effort into this.
MUCH thanks for the attention, kind word, and the support...
REPAIR: STAGE 1 DAY 11 - 09/04/2008
NO- Macros
YES-cal 1,265 cal (goal = 1200 calories)
YES-43% prot.....(goal protein =40%+) YES -24% fat ......(goal fat 20%-25%)
YES-34% carb.... (goal carb 25%-30%)
YES-25% carbs are starchy carbs (goal = 20%) VERY GOOD!
weight 9/04=167 total loss= -6 (begin REPAIR 8/25=173)
__________________________
Food weighed in fitday.com
1. egg white + 1 whole egg omelette and 1/8Crefied beans
2. Baked salmon, corn on cob, steamed cabbage, cantaloupe, 13gm hersheys kisses
3. TJs roast beef and 170gm peach
4. Turkey on salad, cabbage, 18gm Ital lite drsg, 7gm chocolate
No more calories left48 oz water, had to remind myself; I keep forgetting water
NO multi vitamin, 2 probiotics (forgot)
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Comments/questions, how I felt: 1. DOWN 6 POUNDS!!! IN 11 DAYS!!! The scale NEVER used to move!!
All water loss?, or perhaps 1 or 2 pounds were FAT loss????
2. BM= no (for digestion issue details see 9/1/08 log)
3. I will begin sipping 4oz water every hour, because what I normally do, drink 8-20 oz at one time, leave too much chance to forget water entirely. I want to strengthen the "remember water" habit this week
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YES_ Rule 1: No exercise
YES_ Rule 2: 7-8 hrs sleep = 7 hours sleep last night
YES_ Rule 4: Ease in carbsYES _ Rule 6: sodium < 3000mg =1739 mg sodium measured in fitday.com daily foods eaten
Extra credit: a. spa, massage, epson salt bath; Had 1 massage this week
??? b. increase potassium and magnesium: don't know
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To do better tomorrow:
1. starchy carbs to 20%,
2. Be careful and prepared at Columbia Shopping Mall re food
(I have protein bar packed)
3. catch up on sleep MORE (rest stage)...
4. count my water
6 lbs can never be just water.. the rest must be doing you a world of good!
Interesting what Leigh wrote about the function of soluble fiber like xantham gum. Explains why some people with sensitive guts (like me) don't really do well on too much insoluble fiber.. I'm actually preferring well-done veggies and really like pickled stuff (pickles, onions, bell pepper etc. etc including piccalilli).
I'm envious about how you'd lived in Thailand. Never been there but I hear wonderful things about how people are, the food and the climate.
Re the sleep: i used to be a night owl as well, but I recognized how much better I feel on having more sleep and be in bed at a reasonable hour that I've cut it short. One just shouldn't do strenuous stuff too close to bedtime or things that will 'rev up your brain' like watching horror movies, reading exciting books etc.
People that are overweight tend to have higher cortisol levels at night and high cortisol is what keeps you awake for many hours as you need low cortisol to be asleep and higher cortisol to wake up.
REPAIR: STAGE 1 DAY 12 - 09/05/2008 Friday
NO - Macros
YES-cal 1,335cal (goal = 1200 calories)
YES-44% prot .150gm.....(goal protein =40%+) YES -22% fat ....34gm (goal fat 20%-25%)
YES-31% carb.112gm (goal carb 25%-30%)
YES-28% carbs are starchy carbs (goal = 20%) okay..
weight 9/05= 169 total loss= -4 (begin REPAIR 8/25=173)
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Food weighed in fitday.com
1. peach, whey protein shake
2. Chicken on salad, 1/2 ear corn
3. Chicken breast, cabbage
4. Cottage cheese, cantaloupe
5. Chicken/shrimp teriyaki on double vegie, no rice; diet coke
YES multi vitamin, 2 probiotics
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Comments/questions, how I felt: I had written yesterday here:" Be careful and prepared at Columbia Shopping Mall re food
(I have protein bar packed)," but I chose to have food with friend and I chose to have chocolate:
SODIUM RANT:
1. Dinner in Mall with friend: best choice of lousy Food Court food: teryaki chicken/shrimp on double vegie no rice; BUT LOTS OF SODIUM, UGH! I could feel it on my lips and tongue and edginess from sodium. Also, had to approximate the calories of the Mall dinner. The sodium in 1 cup of food court teriyaki could have been anywhere from 1500-3200mg sodium just for taht one item!!! What an eye-opener!!
2. In mall, oops had 2 chocolate cookies and 1 piece yummy chocolate "free food in jewelry store"... I counted this in fitday
So no longer being "perfect" ... but staying on target still.
3. I didn't like that I had to estimate the restaurant food, estimate the sodium. Okay VERY occasionally... and espec NOT during Metaburn.
4. BM= no (for digestion issue details see 9/1/08 log)
5. I want to strengthen the "remember water" habit this week: pretty good: 6-8 glasses
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YES_ Rule 1: No exercise
YES_ Rule 2: 7-8 hrs sleep = 8 hours sleep last night
YES_ Rule 4: Ease in carbs
NO _ Rule 6: sodium < 3000mg =3642 mg sodium or maybe even 5000mg... measured in fitday.com daily foods eaten
Extra credit: a. spa, massage, epson salt bath; Had 1 massage this week
??? b. increase potassium and magnesium: don't know
I ordered from Vitacost online:
Udo's Choice Adult Enzyme Blend -
Udo's Choice Adult Enzyme Blend -1000mg
Bob's Red Mill Premium Quality Xanthan Gum
AccuFitness MyoTape -- 1 Unit
__________________________
To do better tomorrow:
1. starchy carbs to 20%,
2. catch up on sleep MORE (rest stage)...
3. count my water
NOTE: VERY interesting to watch and count my sodium. This has been a great lesson.
- Etana
REPAIR: STAGE 1 DAY 13 - 09/06/2008 Saturday
YES - Macros
YES-cal 1,224 cal (goal = 1200 calories)
YES-45% prot .137gm.....(goal protein =40%+) YES -25% fat ....36gm (goal fat 20%-25%)
YES-29% carb.94gm (goal carb 25%-30%)
YES-21% carbs are starchy carbs (goal = 20%) Finally hit it!
weight 9/06= 166.5 total loss= -6.5 (begin REPAIR 8/25=173)
hmm, after all that sodium yesterday, I am at a new low in weight??!
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Food weighed in fitday.com
1. Greek yogurt, frozen berries, whey protein shake
2. Lunch at a friend who is doing "atkins-stage 2" type diet:
... Breadless deli-turkey paninni; blueberry cobbler w/ almonds instead of flour: delish!!
3. At home: cucumber & turkey breast (not deli)
4.Turkey (not deli), corn on cob, cabbage, peach YES multi vitamin, 2 probiotics
__________________________
Comments/questions, how I felt:
SODIUM RANT again:
WOW, another high sodium day!!!
1.My diet-buddy of 5 years is doing an Atkins-stage2-type-diet. She's a great cook and treated me to tastes of her recipes. She made a mean deli-turkey breadless paninni, but as I watched her put the ingredients in, I was watching the sodium load up, to the tune of 1805mg sodium for that 1 meal (approximated, since she didn't have a scale)!!!! Wow, my whole day's sodium in just one meal! 2. I am proud to say I was very diligent the rest of the day, and my total sodium for day was only 2050mg!!!!! YEAH!!! but my inner lip still feels salty and a bit burning, and i felt kind of like when I used to take acid, or overdose of coffee edgy...
So one can have a high-sodium meal, and still have a normal sodium day, if planned out. The breadless paninni was totally delicious and worth it, and I still won the day!!!
4. BM= no (for digestion issue details see 9/1/08 log)
5. I want to strengthen the "remember water" habit this week: pretty good: 8 glasses, but not hourly at all: 8-12 oz at a time instead.
__________________________
YES_ Rule 1: No exercise
NO_ Rule 2: 7-8 hrs sleep = 6 hours sleep last night, up til 3; wired; took 1/2 ambian (this is kind of new for me to not be able to fall asleep; very occasionally the past 3 years.. bottom line, must continue to get more 7, 8 & 90 hr nights of sleep
YES_ Rule 4: Ease in carbs
YES _ Rule 6: sodium < 3000mg =2050 mg sodium, see above discussion ... measured in fitday.com daily foods eaten
Extra credit: a. spa, massage, epson salt bath; Had 1 massage this week
??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. starchy carbs to 20%,
2. catch up on sleep MORE (rest stage)...
3. count my water
NOTE: VERY interesting to watch and count my sodium. This has been a great lesson.
Tomorrow concludes Stage 1 of REPAIR. I have learned a lot!
I am not at all sure what I am doing differently though, to cause 6.5 lbs of water/fat loss. Sodium???? Orbit gum??? No exercise??
- Etana
To answer the last Q: once again = reducing stress (no/less strenuous exercise) = better fat loss. More is not always better.
If not for increased inflammation, too much exercise can even reduce your metabolism.
To answer the last Q: once again = reducing stress (no/less strenuous exercise) = better fat loss. More is not always better.
If not for increased inflammation, too much exercise can even reduce your metabolism.
Espi, Thanks.
But it doesn't seem that the OPT program is really very different from what I was doing:
I did 3 days 30 minutes of bodyweight and dumbbells. I didn't go to failure. I lifted "heavy" for me, but that means not "pink" dumbbells. I was proud of 20-25 pounds for a DB row or chest press, but only because I am not a jock, and was surprised I was doing a weight like that. Compared to most of the other women in the gym, it was a large weight, but I probably could have lifted 16 reps when I was doing 8, and that, I think, is a measure of "how heavy." My plank was 20 seconds 3 times. OPT is 30 seconds to 1 minute, I think.
Right after that, I did HIIT, and did get up to my MHR, on the highs, but repeated only 6 times: 5 warmup, (12 minutes up and down), 5 cool down. It probably was more interval than HIIT, though I didnt' much enjoy it, more wobbly-legged at end than fainting etc
Then 1 or 2 days of Jazzercise thrown in.
And because of my "Posterior Tibial Tendon Dysfunction with valgus deformity," (flat foot and ankle pain that is chronic and getting worse), I have been gentle on impact and exercise intensity.So, I don't see how what I was doing, even if it is called Turbulence Training, is any different than what I will be doing with OPT. Love to hear what you think.
The ONLY difference I could see, from reading the OPT manual (besides specific exercises), was that with TT I didn't rest between sets, only between super-sets. I liked that, because it seemed aerobic, and I sweated.
Funny,I can't tolerate 'fixed' rest periods between sets. I've tried NROL but ditched that aspect immediately as it drove me nuts. Not so much physically, but mentally.
It's hard enough to focus on lifting heavy in good form and counting all reps and doing it at a decent tempo.
Addding xxx seconds of rest (30 - 60 - 90) just was TOO much. Now I just listen/feel my HR and spend as much extra time as I want.
REPAIR: STAGE 1 DAY 7 8/31/2008 Results (end week 1)
I also chronically get a pain gas-knot on the right top corner of my large intestines. It used to be EVERY afternoon evening, but now that i eat 4-6 small meals of very simple foods, it is much much less frequent. Zantac relieves it but I take it rarely. I don't like pills.
Linear Mode
