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.
I loved that with TT, because I did't rest between sets, I sweated so much. I thought that for sure would "get me results."
I would do a set of 8-15 (depending on exercise) reps of 2 different exercises, and then rest, repeat 2 times... No that I look at it, the only difference is that 1 "no-rest" between sets; there was plenty of rest time between supersets.
So the question is, this OPT plan doesnt' seem so different from the TT I was doing. The intensity doesn't seem different, nor do the heaviness of the weights. It will be interesting to see what happens for the next 6 weeks of REPAIR and the 12 weeks of the first OPT program for me, and how much refeed, rest, sodium, and pristine weight/counting affects results.
I know that right before this 2 weeks, and the 6 pound drop, I had a pretty big refeed 10 days.
STALL VS EFFECTIVE FAT LOSS:
Perhaps my old pattern was:
diet 5 months refeed 10 months, diet 5 months
and what I did this time was:
diet 5 months refeed 10 days, diet 12 weeks refeed 1 week.
Turbulence Training Original Workout Day A
Warm-up Circuit Go through 2 times with no rest between exercises.
Rest 30 seconds between circuits.
o Y-Squat 12 repetitions
o Close-grip Pushup 8 repetitions
o Forward Lunge 6 repetitions per side
Warm-up Superset
1A) DB Romanian Deadlift 8 reps using 75% of the weight used in your real sets.
No rest.
1B) DB Chest Press or Bench Press 8 reps at 75% of weight used in your real sets.
Rest 1 minute and move on to Superset #1
Superset #1
1A) DB Romanian Deadlift (DB RDL) 8 repetitions
No rest.
1B) DB Chest Press or Bench Press 8 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
Superset #2
2A) DB Reverse Lunge 8 repetitions per side
No rest.
2B) DB 1-Arm Standing Shoulder Press 8 repetitions per side
Rest 1 minute & repeat 2 more times for a total of 3 supersets.
You had me laugh on the 10month refeed.. or talk about a 2 day binge after a 5 day strict diet.
Even though I was trying to diet the best I could, i'd always 'blow' it on my free day.. even a free meal can set you back really badly if your appetite is HUGE and yet, your metabolism is just plain normal. Now I purposefully avoid gluten (and to a lesser extent dairy) and eat my goodies only in the last hour pre bed-time.
I have also recently split up my larger free meal day in 2. I'll be 'cheating' with a pot of strained yoghurt tonight and for tomorrow just lots of dried fruit around my training plus my usual sports drink IsoSpark.
While I was having a ton of fun with 1 very large calorie/carb day, I noticed to tank mid-week.. which I don't want to.
I just don't know how you gals can do it, to work out and have a job and yet eat so little (1300-1500ish kcal on avg). Those days are waaaaay behind me.
I just don't know how you gals can do it, to work out and have a job and yet eat so little (1300-1500ish kcal on avg). Those days are waaaaay behind me.
I hope they're way behind me too, pretty soon!
ahh, what Leigh said, was "you're a laze at night!" so true, I was. I'd collapse on the couch when I got home.
I totally know what you mean about feeling the sodium on your lips/tongue. Almost a burning feeling. I experienced that the other day with the low fat/vegetarian black bean soup at Panera.
Looks like you are almost done with week 2 and in a few days you get to increase calories a bit and then in a few weeks more you can workout again!
I totally know what you mean about feeling the sodium on your lips/tongue. Almost a burning feeling. I experienced that the other day with the low fat/vegetarian black bean soup at Panera.
Looks like you are almost done with week 2 and in a few days you get to increase calories a bit and then in a few weeks more you can workout again!
Lara,
Thanks for noticing and for the comment and support! I posted an update on my finish of REPAIR Stage 1 at Leigh Peele ROCKS!
thanks, Etana
p.s. the -6.5# was the lostest the scale got, not the ending weight, which is -4 pounds. 169 from 173
REPAIR: STAGE 1 DAY 14 - 09/07/2008 Sunday
FAIR - Macros
NO-cal 1,318 cal (goal = 1200 calories)
NO-37% prot .137gm.....(goal protein =40%+)
NO-30% fat ....36gm (goal fat 20%-25%)
NO-33% carb.94gm (goal carb 25%-30%)
NO-17% carbs are starchy carbs (goal = 20%)
Sunday was first day not hitting calories and macros...
weight 9/07= 169 total loss= -4 (begin REPAIR 8/25=173)
Foodweighed in fitday.com
1. Cantaloupe, 3egg white/1egg omelette w/20gm lox; 1/3 ear corn
2. Turkey on large salad, 1/4 oz walnuts, 1/4 oz almonds, 1/2 ear corn
3. Atkins 1/2 shrimp/sausage stuffed bell pepper; Atkins keylime pie
4. Greek yogurt, flueberries, 6gm chocolate
5. Cottage cheese and cantaloupe
YES multi vitamin, 2 probiotics
__________________________
Comments/questions, how I felt:
1. I have now completed REPAIR Stage 1: My lowest weight was down 6.5 pounds and my final weight is down 4 pounds. This is after a 3-4 month stall of no loss
2. Sunday was first day not hitting calories and macros... due to eating food that my friend prepared, and then it being too late at night to eat a big protein meal, so I substituted cottage cheese and cantaloupe at 11:30pm. I am thinking that during Metaburn I will monitor restaurants and eating at friends at a more stringent level, since even healthy food will throw off a "commitment for results."
3. Still, the macros and calories were really within a good range, if not dead on.
4. I am proud of what actions i have taken, and what I have learned.
5. BM= yes, 1B (for digestion issue details see 9/1/08 log)
6. I strengthen the "remember water" habit this week: pretty good: 8 glasses, but again, not hourly at all: 8-12 oz at a time instead.
7. With Leigh's invitation, I took photos of myself (see next post on this)
8. I will stop counting my sodium. It has been under 2000 every day. I will count sodium on days I eat out.
__________________________
YES_ Rule 1: No exercise
NO_ Rule 2: 7-8 hrs sleep = 5 hours sleep last night, up til 3; not doing very well in this RULE
YES_ Rule 4: Ease in carbs
YES _ Rule 6: sodium < 3000mg =1810 mg sodium measured in fitday.com daily foods eaten
Extra credit:a. spa, massage, epson salt bath;
Had 1 short massage Tuesday; another is scheduled for tomorrow ??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. Increase my calories to 1320, 40%p, 30%f, 30%c
2. starchy carbs to 30%, 3. catch up on sleep MORE (rest stage continued)...
4. count my water
Not that I know of actually, since I only stumbled on yours by getting interested in your quest for a lower bf%/BW after reading your questions on Leigh's subforum. Perhaps some of her paying clients , like (UConn)Julie would know.
YES - Macros
YES-cal 1,335 cal (goal = 1320 calories)
YES-41% prot .142gm (goal protein 40%)
YES-31% fat ....46gm (goal fat ......30%)
YES-28% carb.100gm ..(goal carb ....30%)
NO-14% carbs are starchy carbs (goal = 20%)
Macros back on track (next day recovery!!)
weight 9/08= 169 total loss= -4 steady (begin REPAIR 8/25=173)
Foodweighed in fitday.com
1. Cantaloupe, whey protein shake, 2 strawberries
2. large salad, chicken breast, Atkins blueberry cobbler on almonds, Greek yogurt
3. Canned sardines, boiled cabbage, smear of olive bruschetta
4. Turkey breast w/steamed spinach, smear of olive bruschetta
....1 WHOLE BIG ear of corn (not 1/2!!!)
5. 10gm almonds, 1/4 c cheese popcorn, 20gm chocolate
YES multi vitamin, 2 probiotics
__________________________
Comments/questions, how I felt:
1. First day of REPAIR Stage 2 EAT 1320 calories (up 120 cal)
2. no stomach aches past 10 days, clean simple food
3. Happy to be making my own low sodium meals
4. great macros, I like hitting them; I like knowing what I have left to "spend/eat" for the end of the night
5. BM= yes, 1A (after olive brushcetta (for digestion issue details see 9/1/08 log)
6. I strengthen the "remember water" habit this week: pretty good: 8 glasses, but again, not hourly at all: 8-12 oz at a time instead.
7. With Leigh's invitation, I took photos of myself (see next post on this)
8. I stopped counting my sodium. It has been under 2000 every day.
__________________________
YES_ Rule 1: No exercise
YES_ Rule 2: 7-8 hrs sleep = 7 hours sleep last night
YES_ Rule 4: Ease in carbs
YES _ Rule 6: sodium < 3000mg =averaged less than 2000/day past 2 weeks
YES_ Extra credit:a. spa, massage, epson salt bath; 2nd massage scheduled for Tues
??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. Be careful at investment club meeting re: snacking: I have 200cal, a little fat, a little carb to play with for a treat
2. starchy carbs to 30%,
3. catch up on sleep MORE (rest stage continued)...
4. count my water
You want me to post my BF photos here?
Where?
Really?
Are folks doing that?
______________________________ __
Today on the Tanita scale, after I ate and drank, my bf was a horrible 38.8% ... I thought it was gonna be 33% .. this was after 12 weeks of Turbulence training and HIIT .... I'm disappointed.
But encouraged to think how much I will IMPROVE!!! It shouldn't be hard to get to 30% ... much harder to get to 25%
Etana
I'm going on the Tanita scale fasted tomorrow morning to see if it's different reading.
7. With Leigh's invitation, I took photos of myself (see next post on this)
So, I thougt, hey.. you're going to post pix! I'm not as much of a pic (looking) 'whore' as others I know on esp. physique/bodybuilidng-oriented sites, that seem to flock to every page with pix.. but it's still interesting to watch. My avatar is nearly 2 yrs old and I've aged considerably in the face (that's what keeps me from posting a new avi) but have OTOH leaned out too.
Re the bf% I'm weighing and measuring twice a day and see a consistent 2% higher number at night vs fasted 'empty bladder' (with or w/o BM) state. Consistent at least when it comes to 30d rolling average.
A 30d rolling average because the variation is very much influenced by hormonal fluctuations that make me retain water around ovulation... drop again and then again gain gradually towards the menstruation when progesterone builds up.
Since you're postmenopausal, 14d avg would work out just fine too. I'd not really trust individual datapoints. I'm at a loss though whether to look at the evening or the morning bf% as the reliable one. Sofar I've used the lower morning # but Anne wrote the other day they say a daytime (3hrs post meal or exercise) is best.
Guess what..I'm NOT going to undress and weigh again, and at night I've mostly just eaten 1-2 hrs before or even as little as 30mins .. love going to bed well-fed, that's why I eat 2 hot meals at night (6pm / 10pm) and mostly nothing after breakfast except for fruit & coffee.
Today a.m. on Tanita scale not much different than last night
4pm 38.8%
10am 38.4%
I'm not posting bf% photos of me in black bra and panties NOW.
HOWEVER, after 6 more weeks of REPAIR, and after 12 weeks of Metaburn, around December 30, I will post a before and after. I promise. Whatever the outcome.
However, still have a 4 pound loss, AND today my capris are finally (after 10 weeks) a bit looser. And I feel energized and clean/healthy from eating great foods.
YES - Macros
YES-cal 1,349 cal (goal = 1320 calories)
YES-40% prot .136gm (goal protein 40%)
YES-29% fat ....44gm (goal fat ......30%)
YES-31% carb.106gm ..(goal carb ....30%)
YES-32% carbs are starchy carbs (goal = 30%)
Macros back on track (next day recovery!!)
weight 9/09= 169 total loss= -4 steady (begin REPAIR 8/25=173)
Foodweighed in fitday.com
1. PB2 delicious!!! whey protein shake, cantaloupe
2. chicken and peach
3. large salad, whole can of salmon, 1/4 cup brown/wild rice, coffee with1/8C milk
4. large salad, turkey, olive brushcetta, 1/2 slice zuchinni bread at Investment Club meeting (planned treat)
5. Potato bread with peanut butter and marmalade, 9gm chocolate
YES multi vitamin, 2 probiotics
__________________________
Comments/questions, how I felt:
1. Perfect macros on all levels: I like hitting them; I like knowing what I have left to "spend/eat" for the end of the night
2. no stomach aches past 10 days, clean simple food
3. I had a massage back & stomach today
4. BM= yes, 1C (for digestion issue details see 9/1/08 log)
5. I think I will switch to 12 oz bottles for water instead of liters, so I sip instead of gulping my water
6. Body fat on Tanita scale a depressing 38.4%
7. I stopped counting my sodium. It has been under 2000 every day.
8. Sleep still not enough: see my post on How do you sabotage yourself?
9. I was successfully careful at last night's Stockettes meeting regarding snacking. I brough my dinner salad/turkey which satisfied my nibbling feeling, and treated with 1/2 slice zuchinni bread
10. I had 200 calories left and it needed to be fat and carb, so I treated myself to a white bread/potato bread, pure peanut butter & jelly slice. Not cheated but TREATED. That felt wonderful!!!!!!!!!!! My food has been so clean, I thought it was okay to have a slice of bread!
__________________________
YES_ Rule 1: No exercise
NO _ Rule 2: 7-8 hrs sleep = 5 hours sleep last night
YES_ Rule 4: Ease in carbs
YES _ Rule 6: sodium < 3000mg =averaged less than 2000/day 1st 2 weeks
YES_ Extra credit:a. spa, massage, epson salt bath; I had a massage again this week
??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. SLEEP SLEEP please go to bed at 10:30 pm
2. continue starchy carbs to 30%,
3. catch up on sleep MORE (rest stage continued)...
4. count my water
5. Plan my food ahead of time, for being away until 10:30 pm
When your cortisol levels are high at night, this keeps you awake. Cortisol will be high if you stress yourself (even pleasantly) with exciting stuff.
After a meal, mostly you will experiece a bit of sleepiness (at least I do!) after about 1 hr. When you feel it.. go to bed immediately and don't wait for it to pass. That's when you'll have a problem falling asleep.
This is where things go wrong for you & me. my SO had been coming to bed a bit late which wakes me up,or I have some things that captivate me beyond the time that I should have gone to bed..
Comments/questions, how I felt:
1. BM= no (for digestion issue details see 9/1/08 log)
2. Xanthum gum in whey protein shake: I used 1tsp. Way Way tooo much. Double the size of the shake, gummy disgusting, and because I didn't want to waste my new expensive 2 T of Peanut Butter/PB2, I drank it instead of tossing it and making new. UGH, but next 2 days using 1/8tsp, then 1/4 tsp better shakes
3. Sleep still not enough:
4. My food has been so clean and on target cal & macros!
__________________________
YES_ Rule 1: No exercise
NO _ Rule 2: 7-8 hrs sleep = 6 hours sleep last night
YES_ Rule 4: Ease in carbs
YES _ Rule 6: sodium < 3000mg =averaged less than 2000/day 1st 2 weeks
YES_ Extra credit:a. spa, massage, epson salt bath; I had a massage again this week
??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. SLEEP SLEEP please go to bed by 11
2. continue starchy carbs to 30%,
3. count my water
4. Plan my food ahead of time, for being away until 10:30 pm
Comments/questions, how I felt:
1. BM= no (for digestion issue details see 9/1/08 log)
2. Xanthum gum in whey protein shake: I used 1/8 tsp.; hard to clean bottom of steel blender; I'll put it in last tomorrow. No effect on BM
3. Sleep still not enough: 6hrs (almost got 8hrs, came home exhausted but didn't go right to bed on that feeling). I ate to get to my calories, but should have slept instead.
4. My food has been so clean and on target cal & macros!
__________________________
YES_ Rule 1: No exercise
NO _ Rule 2: 7-8 hrs sleep = 6 hours sleep last night
YES_ Rule 4: Ease in carbs
YES _ Rule 6: sodium < 3000mg =averaged less than 2000/day 1st 2 weeks
YES_ Extra credit:a. spa, massage, epson salt bath; I had a massage again this week
??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. SLEEP SLEEP please get 9 hours sleeep
2. continue starchy carbs to 30%,
3. count my water
4. Plan my food ahead of time, for being away until 10:30 pm
When your cortisol levels are high at night, this keeps you awake. Cortisol will be high if you stress yourself (even pleasantly) with exciting stuff.
After a meal, mostly you will experiece a bit of sleepiness (at least I do!) after about 1 hr. When you feel it.. go to bed immediately and don't wait for it to pass. That's when you'll have a problem falling asleep.
This is where things go wrong for you & me. my SO had been coming to bed a bit late which wakes me up,or I have some things that captivate me beyond the time that I should have gone to bed..
> go to bed immediately and don't wait for it to pass
Yes I hear you ... Just have to DO IT
thanks, Etana
REPAIR: STAGE 2, DAY 5 - 09/12/2008 Friday NO! - Macros
NO -cal 1,849 cal (goal = 1320 calories)
LOW- 34% prot .155gm (goal protein 40%)
HIGH-34% fat ....71gm (goal fat ......30%)
YES- 31% carb..147gm ..(goal carb ....30%)
HIGH-97% carbs are starchy carbs (goal = 30%)
weight 9/09= 167 total loss= -6 (begin REPAIR 8/25=173) yea!!
Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. Whey protein shake 1/4t xanthem gum, 1T hersheys cocoa
& 28gm bagel, 3gm butter
2. salad w/turkey, corn on cob, 56gm avocado
3. 50gm tuna, 50gm mayo, celery
4. Greek yogurt, 70gm strawberries; 48gm frozen berries
5. 50gm sweet potato, 42gm Builders protein bar
6. Binge: 20gm lox, 12 gm cream cheese; 1/2 oz almond
7. Binge: TJ's chicken enchilada salsa verde 2 portions; 27gm bagel; s
STOPPED EATING. counted and measured food including binge.
Comments/questions, how I felt:
1. BM= 1D (for digestion issue details see 9/1/08 log)
2. Xanthum gum in whey protein shake: I used 1/4 tsp. No effect on BM yet
3. GOOD Sleep: 8.5hrs
4. Yesterday I was diagnosed that I do need surgery on my foot for Posterior Tibial Tendon Dysfunction (adult onset flatfoot, torn tendon). I am very upset.
So last night I had a Trader Joe's meal I used to love; I had 2 portions, not 1. It was the first time I went over my calories and macros on REPAIR in the past 19 days. - an emotional eating reaction, definitely familiar sabotage, definitely I was conscious of what I was doing, that it was emotional, that it was not in my best interest or my on my program, and I chose CHOSE to do it anyway.
5. A real eye opener when I calculated what percent of my carbs are starchy carbs today, with the 1/2 bagel and 2 portions of enchiladas, 1 corn, 1 sweetpotato = 97% WOW.... now it puts an imperfect day in perspective. It is one thing being 5% off my target macro, and another thing entirely being 60% over my target !!!! This is how I used to eat, even within my caloric number, my starchy carbs were very high, I'll bet.
__________________________
YES_ Rule 1: No exercise
YES _ Rule 2: 7-8 hrs sleep = 8.5 hours sleep last night
YES_ Rule 4: Ease in carbs
YES _ Rule 6: sodium < 3000mg =averaged less than 2000/day 1st 2 weeks
YES_ water 48-64 oz: 48 oz
YES_ Extra credit:
a. spa, massage, epson salt bath; I had a massage again this week
b. increase potassium and magnesium: don't know ???
c. I bought and began taking Udo's enzymes, high qual fish oil, probiotics and a multi vitamin, (xanthem gum for regularity)
To do better tomorrow:
1. SLEEP SLEEP please get 9 hours sleeep
2. continue starchy carbs to 30%,
3. count my water
4. Plan my food & sodium low today because having dinner in mall tonight
REPAIR: STAGE 2, DAY 6 - 09/12/2008 Saturday OKAY- Macros
NO -cal 1,068 cal (goal = 1320 calories) ate too much yesterday
YES- 39% prot .101gm (goal protein 40%)
YES- 32% fat ....38gm (goal fat ......30%)
YES- 29% carb..78gm ..(goal carb ....30%)
HIGH-45% carbs are starchy carbs (goal = 30%)
weight 9/09= 167 total loss= -6 (begin REPAIR 8/25=173) yea!!
Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. 3 eggwhite 1 egg omelette, brown/wild rice, 1/4 bagel/butter
2. turkey breast 1/4 bagel, peach
3. mall food court: Chinese chicken w/brocolli & vegies
4. 3/4 oz almonds
Comments/questions, how I felt:
1. BM= NO (for digestion issue details see 9/1/08 log)
2. Thurs I overate, so Friday I ate less calories since I wasnt' hungry
3. GOOD Sleep: 8 hrs 4. BUMMED out about my foot. It felt tired and weak all day
5. NEAT went on walking "Ghost Tour" in MD, and powerwashed my deck; today I'm painting deck, but only 1 section
__________________________
NO_ Rule 1: No exercise = NEAT: walking tour; powerwashed my deck
YES _ Rule 2: 7-8 hrs sleep = 8 hours sleep last night
YES_ Rule 4: Ease in carbs
YES _ Rule 6: sodium < 3000mg = < 2000/day 1st 2 weeks
NO_ water 48-64 oz: 32 oz: I need to drink more water
YES_ Extra credit:
a. spa, massage, epson salt bath; I had a massage again this week
b. increase potassium and magnesium: don't know ???
c. I take Udo's enzymes, 2 softgels fish oil, probiotics and a multi vitamin, (xanthem gum for regularity)
To do better tomorrow:
1. SLEEP SLEEP please get 9 hours sleep
2. continue starchy carbs to 30%, 3. count my water
I'm sorry about your foot problems..what are they actually going to do about it?
First doctor said 2 choices:
a. calcaneal slide = which might also be called osteotomy medial displacement
b. subtalar fusion = which might also be called subtalar arthroereisis
I'll definitely be getting other medical opinions. My podiatrist said the orthopedic surgeons were going to recommend the latter.
At first I was leaning towards the fusion, dreading the idea of 6 months post surgery + another 6 months for "full recovery," then if it didn't stabilize the foot, I'd have to have the fusion and add another 6 months plus 6 months. But on reading the material, it seems that the fusion is MUCH more drastic, and it may be recommended to try the calcaneal slide first, and see if there are long term satisfactory results.
So now I have to figure out how to find doctors that do a LOT of the calcaneal slide. My doctor said he "does several a year." Doesn't sound like enough to me...
pretty bummed.
I toy with postponing it, but my foot is tired after walking 15 minutes, and the condition is at stage 2.5 now out of 4, and at stage 3 the surgery recovery is less optimistic.
I'm thinking right after seeing family on Thanksgiving, to go in for surgery. Dec. is slow at work, and I could recover w/some S/L, and work at home in Dec and Jan.
The next thing is to figure out how to pick doctors for second opinions. I'm leaning away from the fusion. So how to pick great doctor/s in this metro DC area that do this surgery.
I'm leaning away from my podiatrist doing it, though I like him.
It puts a wrinkle in my REPAIR, Metaburn OPT lose 20 pounds plan.
I asked Leigh some questions, but she might answer them in a podcast about people that want to workout even if they're injured. BUT, I've had this problem for 8 years now, and weight training puts much less burden on my foot than any cardio....
Here' I'll post the question I asked Leigh here on my thread.
Postponing my REPAIR, starting OPT due to surgery in 2 months
NOTE: I wrote this as a PM to Leigh.
I just wanted to know if I should postpone REPAIR, and begin OPT/Metaburn NOW, from Sept 15 until the Surgery around Dec 1, and then resume the REPAIR during surgery recovery. That will be 3 and 6 months in stages of recovery. It would be nice to be down another 10 pounds when I'm on crutches... and I probably won't be in the gym until April 2009.
__________________
Leigh,
I just visited podiatrist today and I will probably have foot surgery this Fall, which will have me in crutches for 8 weeks, 6 months til full exercise, 12 months til pain free is the best case scenario, I believe. (Posterior Tibial Tendon Dysfunction; you have the photo).
Do you have a suggestion for how I could plan the next 3-5 months regarding REPAIR and OPT? I had planned on REPAIR until Oct 19, then 12 weeks OPT, refeed, 12 weeks OPT refeed, maintain. To go from 167 to 147, with muscle/tone.
1. Should I stop REPAIR now
2. Begin OPT NOW until the surgery, which may be Dec 1 at latest, and 3. then during the 8 weeks on crutches, do the REPAIR?
I am down 6 pounds on REPAIR 1200cal in 2-2/3 weeks. Muscle and water loss?...? Whatever it is, the scale is moving. If I begin OPT now, might the scale continue to move, (with this ultra clean food and dead-on macros) with a possible 8 pound weight loss between today and Dec 1? (1 pound per weeks).
Thank you for thinking about this issue.
I trust your judgement.
I know you say I can lose weight even if I dont' exercise. Recovering from sugery will impair even NEAT, but there are those chair aerobics..
REPAIR: STAGE 2, DAY 7 - 09/13/2008 Sunday OKAY- Macros YES -cal 1,337 cal (goal = 1320 calories) LOW -29% pro....99gm (goal fat ......30%) HIGH- 46% fat ....72gm (goal fat ......30%)
LOW- 25% carb..86gm ..(goal carb ....30%)
OK-36% carbs are starchy carbs (goal = 30%)
weight 9/09= 169 total loss= -4 (begin REPAIR 8/25=173) up & down
__________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. whey shake with PB2 and xanthem gum
2. turkey breast and peach
3. tuna w/mayo lite, 18gm avocado, corn on cob, and
1 TJs cannelloni tre Fromaggio
4. Stuffed peppers w/shrimp brocolli & chicken sausage mmm
5. mini binge on 3 oz cashew nuts
6. whey shake
__________________ Comments/questions, how I felt:
1. BM= NO (for digestion issue details see 9/1/08 log)
2. good calories, poor macros,
3. GOOD Sleep: 8 hrs
4. BUMMED out about my foot. It felt tired and weak all day
5. Browsed around Target, foot tired; researched surgery
6. Friday began wearing plastic orthotic brace, foot maybe feeling some better?
__________________________
YES_ Rule 1: No exercise =
YES _ Rule 2: 7-8 hrs sleep = 8 hours sleep last night again
YES_ Rule 4: Ease in carbs
YES _ Rule 6: sodium < 3000mg = < 2000/day 1st 2 weeks
YES_ water 48-64 oz: I need to drink more water
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; 2 massages in 2 weeks
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, probiotics and a multi vitamin, (xanthem gum for regularity), added calcium lactate
__________________________ To do better tomorrow:
1. SLEEP SLEEP please get 7-8 hours sleep
2. continue starchy carbs to 30%, 3. count my water
REPAIR: STAGE 3, DAY 1 - 09/15/2008 Monday FAIR- Macros OK -cal 1,441 cal (goal = 1386 calories) increased by 5% LOW -29% pro....99gm (goal prot ......40%) HIGH- 35% fat ....72gm (goal fat ......30%) HIGH- 35% carb..86gm ..(goal carb ....30%) HIGH-65% carbs are starchy carbs (goal = 30%)
weight 9/09= 166 total loss= -7 (begin REPAIR 8/25=173) new low!!
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler1. whey shake with xanthem gum
2. cottage cheese, olive bruschetta, vegies, corn on cob
3. Stuffed peppers w/shrimp brocolli & chicken sausage & swet potato
1 2 choc chip cookies, 1 small piece pound cake at work
4. Turkey, large salad, 40gm avocado, grated cheese
__________________________ Comments/questions, how I felt:
1. BM= Yes, 1A 7pm (for digestion issue details see 9/1/08 log)
2. good calories, poor macros
3. funny how fast those cake, cookie oil&carbs mount!
3. xxx Sleep: 6 hrs
4. Wearing brace for 4 days; foot is feeling better;
possibly postpone surgery?? get other dr. opinions....
5. Today begins REPAIR Stage 3: PREPARE; I have been
taking supplements, but just ordered the foam roller Monday.
6. Down another pound, new LOW this year!!! 166;
happy! feel good!
__________________________
NO_ Rule 1: Stretch Mobility and Foam Roller = no,
but I organized my routine and printed it.
NO _ Rule 2: 7-8 hrs sleep = 6 hours xxx
XXX_ Rule 4: Ease in carbs.. trans fat oil and carbs todayXXX
YES _ Rule 6: sodium < 3000mg = < 2000/day 1st 2 weeks
YES_ water 48-64 oz: 48 okay
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; tomorrow massage
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, probiotics and a multi vitamin, (xanthem gum for regularity), added calcium lactate
__________________________ To do better tomorrow:
1. SLEEP SLEEP please get 7-8 hours sleep
2. continue starchy carbs to 30%,
3. count my water
4. EXERCISE!!! stretching and foam roller
STALL VS EFFECTIVE FAT LOSS / Exercise?
and then in a few weeks more you can workout again!
Body Fat photos: reality bites
Body Fat photos: reality bites
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