REPAIR: STAGE 3, DAY 2 - 09/16/2008 Tuesday POOR- Macros YES -cal 1,378 cal (goal = 1386 calories) increased by 5% LOW - 22% pro....77gm (goal prot ......40%) HIGH- 32% fat ....50gm (goal fat ......30%) HIGH- 45% carb..160gm ..(goal carb ....30%) processed carbs=cake HIGH-77% carbs are starchy carbs (goal = 30%) UGH!
weight 9/17= 169 total loss= -4 (begin REPAIR 8/25=173) up today
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. whey shake with xanthem gum
2. Chicken, salad, 1/4C peas; light Ital drsg
3. Processed cake: 1.5 large oatmeal cookie; 1 piece chocolate cake, 1 piece nut apple cake, 2 rugelach. I put these in fitday=901 cal;
__________________________ Comments/questions, how I felt: Acknowledgement: I counted all my cakes and I stopped eating since I had reached my calorie allotment for the day.
1. BM= NO 7pm (for digestion issue details see 9/1/08 log)
2. good calories, TERRIBLE macros
3. A second day of cakes: 900 cal eaten in 15 minutes, all processed oily carbs: that finished my calorie allotment for the day!
4. xxx Sleep: 6 hrs oops, busy doing art fun project...
5. Wearing brace for 5 days; foot is feeling much better;
possibly postpone surgery?? get other dr. opinions....
6. REPAIR Stage 3: PREPARE; I have been taking supplements, ordered a foam roller; used foam roller in gym Tues, and did mobility work
6. Happy! feel good!
__________________________
YES_ Rule 1: Stretch Mobility and Foam Roller = YES, YES
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; Tues: 3rd massage in 3 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
4. NO PROCESSED CARBS or bad fat!! quick recovery makes a small slip just a blip on the screen. Be careful of the pull to sugar !!!
I'm stunned how you could still meet your calorie goal with all that cake
If you'd put just an inkling of that effort in getting enough sleep.. you're golden
Ya mean the effort to reach over and have another piece of cake??? Now, that's the exercise that comes naturally to me!! I'm not one to anguish during REPAIR that I'm not allowed to go to the gym
Today I still had the pull to sugar, but I had a Builders Protein bar instead of one of my meals (only my second protein bar in this past 3.5 weeks); and that satisfied the physical craving. I have the evening planned out in fitday, so I'm set.
I am tired.
It's weird; never thought sleep would be an item I avoid in "dieting"
REPAIR: STAGE 3, DAY 3 - 09/17/2008 Wednesday
recovered from sugar/processed foods with a clean day! YES- Macros HIGH -cal 1,488 cal (goal = 1386 calories) increased by 5% YES - 42% pro....154gm (goal prot ......40%) YES- 31% fat ....51gm (goal fat ......30%) YES- 27% carb..105gm ..(goal carb ....30%) processed carbs=cake OK - 40% carbs are starchy carbs (goal = 30%)
weight 9/18= 167 total loss= -6 (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. whey shake with xanthem gum
2. Cottage cheese, olive brushcetta, raw vegies
3. Stuffed green pepper with chicken sausage, shrimp & brocoll
4. Chicken, salad, 1/2C brown&wild rice; light Ital drsg
5. Builders protein bar
6. Turkey, 1/4 (27gm)bagel & (8gm)butter, weighed.
__________________________ Comments/questions, how I felt: Acknowledgement: I ate clean with no processed food or sugar, after 2 problem days
1. BM= YES 1A after olive bruschetta: 7pm (for digestion issue details see 9/1/08 log)
2. Calories 100 cal high, good MACROS
3. xxx Sleep: 7 hrs oops, meant to get 9hrs, but didn't do it
4. Wearing brace for 5 days; foot is feeling much better;
possibly postpone surgery?? Made Drs' apt.
5. REPAIR Stage 3: PREPARE; forgot to do Mobility exercises
6. Happy! feel good!
__________________________
NO _ Rule 1: Stretch Mobility and Foam Roller = forgot
YES _ Rule 2: 7-8 hrs sleep = 7 hours
YES_ Rule 4: Ease in carbs.. yes
YES _ Rule 6: sodium < 3000mg = < 2000/day 1st 2 weeks
NO_ water 48-64 oz: 32 at most
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; 3 short massages in 3 weeks!
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, calcium lactate, probiotics and a multi vitamin, (xanthem gum for regularity)
__________________________ 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 4 - 09/18/2008 Thursday
another a clean day! YES- Macros YES - cal 1,386 cal (goal = 1386 calories) increased by 5% YES - 43% pro....149gm (goal prot ......40%) LOW- 25% fat ....40gm (goal fat ......30%) YES - 32% carb..110gm ..(goal carb ....30%) processed carbs=cake OK - 37% carbs are starchy carbs (goal = 30%)
weight 9/18= 167 total loss= -6 (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. Greek yogurt, peach, strawberries
2. Chicken, salad, 1/4C brown&wild rice; olive brushcetta & light Ital drsg
3. 2 Stuffed bell pepper with chicken sausage, shrimp & brocoll
4. Homemade stuffed cabbage w/rice & chopped meat, extra chicken
5. Eating For Life Golden Pancakes w/ crushed walnuts; 1/8C lite maple syrup, weighed; 10gms almonds
__________________________ Comments/questions, how I felt: Acknowledgement: I did my mobility and Foam Roller exercises
1. BM= NO (for digestion issue details see 9/1/08 log)
2. Calories & MACROS good
3. xxx Sleep: 6 hrs oops, meant to get 8hrs, tired
4. Wearing brace for 6 days
5. REPAIR Stage 3: PREPARE; almost didn't do Foam Roller & Mobility exercises, but last thing before bed, though late, I did exercises; glad I did. Loved swinging my body in space!!
6. Happy! feel good!
__________________________
NO _ Rule 1: Stretch Mobility and Foam Roller = forgot
NO _ Rule 2: 7-8 hrs sleep = 6 hours 9/17, but 9/18 got 8.5hrs
YES_ Rule 4: Ease in carbs.. yes
YES _ Rule 6: sodium < 3000mg = < 2000/day 1st 2 weeks
YES_ water 48-64 oz: 48
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; 3 short massages in 3 weeks!
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, calcium lactate, probiotics and a multi vitamin, (xanthem gum for regularity)
d. Mobility exercises daily; foam roller 2-3 times/week
__________________________ To do better tomorrow:
1. SLEEP SLEEP please get 7-8 hours sleep
2. continue starchy carbs to 30%,
3. count my water
Acknowledgement: I did my mobility and Foam Roller exercises
I acknowledge my consistency in
a. hitting my calories and macros
b. reporting daily in a timely fashion
c. weighing my food
d. Spending a LOT of time reading the FLTS and MRM books and learning the program the first week, so that the past 2.5 weeks have been auto-pilot easy
e. weight down 4-7 pounds in past 3.5 weeks
f. learning new exercises and doing and ENJOYING them
g. eating pretty clean without feeling deprived, just looking at "clean" differently: not pure or perfect, but rather what feels good and is healthy for me, so if I occasionally have something processed, it is 'occasional' therefore not terrible
h. Looking at hitting my calories and macros in a new way, in the morning and afternoon again to see what cal and macros I have left for the evening... As a game to hit by end of the day, instead of scraggling, nibbling, graising at the end of the day and then adding up what damage I did looking back at the evening.
REPAIR: STAGE 3, DAY 5 - 09/19/2008 Fri. NO- Macros LOW - cal 1,168 cal (goal = 1386 calories) increased by 5% LOW - 35% pro....102gm (goal prot ......40%) YES- 33% fat ....44gm (goal fat ......30%) YES - 32% carb..95gm ..(goal carb ....30%) HIGH - 50% carbs are starchy carbs (goal = 30%)
weight 9/20= 169 total loss= -4 (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. omelette: 2 whole eggs, 2 egg whites; 1/2oz cheese; 27gm bagel; 3gm butter
2. Whey protein shake 3. Golden pancakes (cottage cheese, egg white, oats); .5oz maple lite syrup; 1/4 oz walnuts
4. Cottage cheese, peach; 10gms almonds;
__________________________ Comments/questions, how I felt: Acknowledgement: I did my mobility and Foam Roller exercises
1. BM= NO (for digestion issue details see 9/1/08 log)
2. Calories & MACROS: I ate UNDER calories, which will not support REPAIR program; I ran out of time to eat in evening/night
3. Sleep: 9 hrs finally!
4. Wearing brace for 7 days: tendon still very sore/stiff
5. REPAIR Stage 3: PREPARE; no exercises
__________________________
NO _ Rule 1: Stretch Mobility = forgot again
YES _ Rule 2: 7-8 hrs sleep = 9 hours 9/19
YES_ Rule 4: Ease in carbs.. yes
YES _ Rule 6: sodium < 3000mg = < 2000/day 1st 2 weeks
NO_ water 48-64 oz:
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; 3 short massages in 3 weeks!
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, calcium lactate, probiotics and a multi vitamin, (xanthem gum for regularity)
d. Mobility exercises daily; foam roller 2-3 times/week
__________________________ 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 6 - 09/20/2008 Saturday NO- Macros HIGH---cal 1,674 cal (goal = 1386 calories) way over goal LOW---pro:28% ....121gm (goal prot ......40%) HIGH--- fat:43% ....80gm (goal fat ......30%) YES--- carb:28% ..123gm ..(goal carb ....30%) YES---32% carbs are starchy carbs (goal = 30%)
weight 9/21= 167 total loss= -6 (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1.chicken and a peach on the run 2. Chinese restaurant: string beans (oily) with chicken (about 1 oz); 1/8C taste of noodles; 2 cookies later
3. leftover string beans (toweled off the oil), turkey; 30gm bagel (1/4); 8gm butter; coffee w/half n half
4. Greek yogurt, frozen berries, fresh strawberries
5. binge on Trader Joe's sesame honey almonds 70gms
__________________________ Comments/questions, how I felt: Acknowledgement: Good food choice in Chinese restaurant
1. BM= NO (for digestion issue details see 9/1/08 log)
2. Calories & MACROS: I ate OVER calories, which won't support my goals; ruined it at last hour of day
3. Sleep: 7.5 hrs not bad.
4. Foot tendon still very sore/stiff
5. REPAIR Stage 3: PREPARE; Foam Roller, but only 2 mobility exercises; I have to develop a stronger habit here
__________________________
So So_ Rule 1: Stretch Mobility = forgot again
YES _ Rule 2: 7-8 hrs sleep = 7.5 hours 9/20
YES_ Rule 4: Ease in carbs.. yes
YES _ Rule 6: sodium < 3000mg = < 2000/day 1st 2 weeks
NO_ water 48-64 oz: no, just not enough water at all....maybe 16oz
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; 3 short massages in 3 weeks!
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, calcium lactate, probiotics and a multi vitamin, (xanthem gum for regularity)
d. Mobility exercises daily; foam roller 2-3 times/week
__________________________ 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 7 - 09/21/2008 Sunday FAIR - Macros LOW---cal 1,074 cal (goal = 1386 cal) under, but yesterday was over OK---pro:34% ....97gm (goal prot ........40%) YES--- fat:31% .... 39gm (goal fat .........30%) OK--- carb:34% ..97gm ..(goal carb ....30%) OK---26% carbs are starchy carbs (goal = 30%)
weight 9/22= 167 total loss= -6 (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1.stuffed bell peppers (chicken sausage, shrimp, brocolli)
2. 1/4 (33gm)bagel 8gm butter; turkey
3. cottage cheese, olive brushcetta; raw vegies
4. 9gm golden puffs cereal dry; 20gm dried figs
5. spinach artichoke chicken bruger; cauliflower, string beans
6. Whey protein shake, xanthem gum
__________________________ Comments/questions, how I felt: Acknowledgement: Enjoyed a relaxing Sunday
1. BM= 1D (for digestion issue details see 9/1/08 log)
2. Calories & MACROS: not perfect but excellent: I underate because I ate dinner very late, but yesterday I overate, so I think it's okay
3. Sleep: 7 hrs not bad.
4. Foot tendon feeling a lot better from wearing orthotic ankle brace
5. REPAIR Stage 3: PREPARE; Foam Roller, but only 3 mobility exercises; I have to develop a stronger habit here
__________________________
So So_ Rule 1: Stretch Mobility = Only did 3 of 7 exercisesYES _ Rule 2: 7-8 hrs sleep = 7 hours 9/21
YES_ Rule 4: Ease in carbs.. yes
YES _ Rule 6: sodium < 3000mg = < 3000/day week 4
YES_ water 48-64 oz: yes about 48oz
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; 3 short massages in 3 weeks!
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, calcium lactate, probiotics and a multi vitamin, (xanthem gum for regularity)
d. Mobility exercises daily; foam roller 2-3 times/week
__________________________ To do better tomorrow:
1. SLEEP SLEEP please get 7-8 hours sleep
2. continue starchy carbs to 30%
3. count my water (increase to 2 liters!)
REPAIR Summary 4 weeks Stage 1-3 Calories and results, average per week wk. goal --> actual (total cal over goal for the entire week)
1....1200 -> 1187 great (91 total calories over week's goal) -3 lb total
2....1200 -> 1296 good (672 total calories over week's goal) -6 lb total
3....1320 -> 1368 good (336 total calories over week's goal) -6 lb total
4....1386 -> 1372 great (98 total calories under week's goal)-6 lb total
5....1594
I noticed that this past week I've slackened a bit from the pristine beginning 2 weeks, and thought a summary and a re-commitment to my goals for REPAIR and fat loss would be good to note. I've already mentioned my accomplishments in another message; so i won't repeat all of them.
Note: After i wrote this above paragraph, I tallied my calories per week, and noticed that it was week 2 and 3 which were over calorie, and actually week 4 was under calorie or at goal. Just goes to show how helpful keeping records can be. I also wonder if 1200 cal is some magic number that causes a deficit for me, and anything over that won't. We'll see how exercise adds to the equation this week!
Not so good: 1. Week 4 Mobility exercises: I never did all 7 exercises; I did about 3-4 exercises only about 3 days this week. I understand this is a 7-day a week, 15 minute movement that is good for my whole system, and am committed to making this a habit. It feels good when I do it. I'll post questions (like can I do the repetitions quickly?) at a separate thread of questions. 2. WATER: I didn't drink enough water 3. SLEEP: I didn't really sleep enough hours; one night of 9 hrs, 2 nights of 8 hrs, many nights still of 6 hrs. I will build this habit of 7-9 hrs sleep
Good to Great!
1. I did 3 days of that weird Foam Roller; not sure yet whether I like it; I bought one for home
2. My calories have been great, my food high quality, mostly 1 item foods, my macros have been good to great with 1 binge event 2 days ago on sesame honey almonds, put me over calories that day. I ate lower cal the day before and day after.
3. Adding supplements daily; haven't noticed any effect, however.
4. I have enjoyed "hitting my macros;" I have enjoyed seeing what I have left for evening and how to make it into a healthy meal combo.
Results
1. I lost 6 pounds in the first 2 weeks and have maintained that loss with daily fluctuation, one day hitting 7 pounds lost. I have not really lost since the first 2 weeks.
3. I did NOT notice any difference in my constipation from eating 1/3tsp xanthum gum per day in my shake, 1 UDO's adult advance enzymes; 2 probiotics, 2 flax oil softgells. Perhaps drinking 2 liters per day of water will help.
4. My digestion has, on the other hand, been fantastic!!! NO stomach aches, no reflux or indigestion, no need for Titralac (stronger than Tums). No bloat. Some gas spots remain in my intestine upper corners when I get massage there I can feel them. Maybe I can put that Foam Roller on those spots.
5. I have drastically cut down on late night nibbling
6. I enter every weighed item in fitday; have learned to weigh my food.
Comments: 1. Calories: I miss doing the 1 day EatStopEat, which seemed to regulate my calories so that if I had a day that was too high, it recovered with the ESE day. 2. Exercise: I don't miss exercise at all. I don't miss working out 5-6 days per week. I dont' look forward to 5 days/week of exercise... However, I do look forward to going back to Jazzercise class as the cardio at a puny 107 heartbeat (65% of MHR). And I know when I am doing resistance training, I will enjoy moving my body! 3. Weighting food: The food I was the most off on was light mayo in my tuna: I was using 6T in 2 cans fo tuna, and "measuring" it as 5T. Otherwise, I hadn't been really off in the measuring to weighing translation.
Overall, I am proud that I have been diligent in counting, weighing, and recording my actions. Nervous about increasing my calories this week to 1594, interested to see what effect exercise will have on the higher calories. I think I will maintain weight, not lose or gain at this calorie number.
REPAIR Stage 4 begins; week 5
1. Increase calories 15% to 1594
2. Macros: 40%protein, 30%fat, 30%carb
3. Starchy 30% of carb
4. Water 2 liter per day
5. Sodium 3000-5000 mg/day 6. Training: aerobic: 30 min x3 days:
a. Mobility 15 min +
b. at 65% of MHR is a measly 103 HR hmmm 7. Training: Full body workout 2 days/week,
a. Foam Roller 15 min +
b. 15 reps, 3 sets each
c. rest 60 sec between set, 2 minutes between movement Compound leg: walking lunges; front squats Compound upper: DB chest press, bent over rows, neutral grip shoulder press Core: side planks and Swiss ball Crunch
REPAIR: STAGE 4, DAY 1 - 09/22/2008 Monday FAIR - Macros YES---cal 1,542 cal (goal = 1594 cal) ?------pro:32% ....125gm (goal prot ........40%) ??? YES---fat:28% .... 49gm (goal fat .........30%) ?----- carb:40% ..163gm ..(goal carb ....40%) ??? OK---45% carbs are starchy carbs (goal = 30%)
weight 9/23= 167 total loss= -6 still the same (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1.egg white protein shake w/ 68gm banana; 30gm strawberries
2. 1/3 pound unshelled edamame; 1/2can tuna, 10gm mayo, cuke
3. salad, olive brushetta, turkey, peach
4. chicken burger, cauli, asparagus, 38 gm bagel, 8gm butter
5. spinach artichoke chicken bruger; cauliflower, string beans
6. 60gm Golden puffs cereal, 1/4C 2% milk
__________________________ Comments/questions, how I felt: Acknowledgement: Enjoyed a relaxing Sunday
1. BM= 1B (for digestion issue details see 9/1/08 log)
2. Calories & MACROS: I am confused about the protein carb ratio for this week of REPAIR?
3. Sleep: 8.5 hrs YEA!!! got home from exercise, exhausted, went to bed
4. Foot tendon feeling a lot better from wearing orthotic ankle brace
5. REPAIR Stage 3: PREPARE; 1 hour Jazzercise at 110-120 HR (low as required); only 3 Mobility stretches, but lots of mobility stretching in the Jazzercise class. Still need to build this mobility stretching habit.
__________________________
So So_ Rule 1: Stretch Mobility = Only did 3 of 7 exercises
YES _ Rule 2: 7-8 hrs sleep = 8.5 hours 9/22
YES_ Rule 4: Ease in carbs.. yes
YES _ Rule 6: sodium < 3000mg = < 3000/day week 4
YES_ water 48-64 oz: yes just short of 2 liters, (7-8 glasses)
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; Massage: will go this week again!
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, calcium lactate, probiotics and a multi vitamin, (xanthem gum for regularity)
d. Mobility exercises daily; foam roller 2-3 times/week
__________________________ To do better tomorrow:
1. SLEEP SLEEP please get 7-8 hours sleep
2. continue starchy carbs to 30%
3. count my water (increase to 2 liters!)
REPAIR: STAGE 4, DAY 2 - 09/23/2008 Tues: Lifting log
REPAIR: STAGE 4, DAY 2 - 09/23/2008 Tues: Lifting Log
1. 15 minute Massage
2. Foam Roller (5-10 min)
3. Light full body workout 2 days a week.
This is what I did: 15 rep of each, 3 sets, with resting
(the weights are total, so 30 pounds means 15 pounds in each hand):
A 1. Walking lunge: w/out weights
A 2. Dumbell front squat, 20#, 16, 16 (16 felt heavy at the end)
B 1. Chest press: 30, 30, 30 (15# in each hand) This was okay, but definitely not LIGHT
(chest press machine 70#, 60% is 40#; but I lifted 30#).
B 2. Dumbbell bent over row: 40, 30, 30 (15 in each hand) 30# was light. (The machine said 96#; 60% was 50#, but i lifted 30#
B 3. Neutral-grip shoulder press: 20, 20, 20 (10 in each hand) Fatigue at the end (machine said 60#; 60% is 36#; I felt 20 was not "light")
C 1. Side planks: 20 sec on each side; I will build my time up
C 2. Swiss ball crunch
Comments.
1. I was glad to lift weights again, but hadn't lifted for 6 weeks
2. My legs were wobbly on way out of the gym, from the walking lunges; and I was sweating.
3. I would say it was a moderate, not light workout.
3. I had found photos of the exercises on the web
4. I had never done the walking lunges, the dumbbell front squat (with dumbbells up by my shoulders) or the Neutral-grip shoulder press before.
5. I used fitness machines to find my Lifting Percentage 1 rep maximum, and then took 60% of that, and divided by 2 to find the dumbbell pounds, but even though I conservatively lowered the pounds, I think it was still too heavy for this first week or two back lifting. Maybe during Turbulence Training I hadn't been lifting as heavy as I could, but I'm trying also to avoid injury.
Hungry today after 2 days' exercise and increased calories.
Yesterday, 60% of my max lifting percentage was still a moderate workout, and my next lifting workout will be "light;" lighter weights.
3 days in a row of good sleep.
My weight remains the same, but my pants feel looser in waist and hips, about 1"... I have to take my measurements SOON!! so I can see my progress in next 3-6 months.
The walking lunges did not feel good to my foot. I need to do something else instead, or modify them. I think standing DB forward or reverse lunges may have been better.
REPAIR Log: STAGE 4, DAY 2 - 09/23/2008 Tuesday FAIR - Macros High---cal 1,665 cal (goal = 1594 cal) GOOD-----pro:37% ....154gm (goal prot ........40%) ??? HIGH---fat:38% .... 70gm (goal fat .........30%) LOW----- carb:25% ..108gm ..(goal carb ....40%) ??? OK---45% carbs are starchy carbs (goal = 30%)
weight 9/24= 167 total loss= -6 still the same (begin REPAIR 8/25=173)
but my pants feel 1" looser in waist and hips
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. 2 egg, 2 egg white, lox omelette; 6 chestnuts
2. Greek yogurt, strawberries, berry-medley
3. cottage cheese, olive brushetta, raw begies, peach
4. salad, turkey; lite ital drsg; peas
5. 1/2can tuna, 10gm mayo
6. homemade turkey burger (too fatty); 40gm (3) sausage ravioli
7. 14 gm almonds
__________________________ Comments/questions, how I felt: Acknowledgement: Did foam Roller and weighs workout, and water and sleep!
1. BM= No (for digestion issue details see 9/1/08 log)
2. Calories & MACROS: I am confused about the protein carb ratio for this week of REPAIR?
3. Sleep: 7 hrs YEA!!!
4. Foot tendon feeling a bit worse after the walking lunges
5. REPAIR Stage 3: PREPARE; 1 hour weight workout: even 60% of lifting percent was too high, and made for a moderate workout; I will lighten the weights further the next time; also did foam roller=ok; my legs feel wobbly from new exercises:walking lunge, DB front squat with DBs by my shoulders, Neutral grip shoulder press, all new exercises. Only could hold side plank for 20 sec, but this will build as I do it more. I hadn't done any weight training for 6 weeks.
__________________________
YES_ Rule 1: Foam roller
YES _ Rule 2: 7-8 hrs sleep = 7 hours 9/23
YES_ Rule 4: Ease in carbs.. yes
YES _ Rule 6: sodium < 3000mg = < 3000/day week 4
YES_ water 48-64 oz: yes just short of 2 liters, (7-8 glasses)
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; had a short massage today
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, calcium lactate, probiotics and a multi vitamin, (xanthem gum for regularity)
d. Mobility exercises daily; foam roller 2-3 times/week
__________________________ To do better tomorrow:
1. SLEEP SLEEP please get 7-8 hours sleep
2. continue starchy carbs to 30%
3. count my water (increase to 2 liters!)
REPAIR Log: STAGE 4, DAY 3 - 09/24/2008 Wed FAIR - Macros High---cal 1,870 cal (goal = 1594 cal) 276cal high YES-----pro:38% ....154gm (goal prot ........40%) ??? YES-----fat:33% .... 70gm (goal fat .........30%) YES-----carb:29% ..108gm ..(goal carb ....40%) ??? HIGH---50% carbs are starchy carbs (goal = 30%)
weight 9/25= 167 total loss= -6 still the same (begin REPAIR 8/25=173)
but my pants feel 1" looser in waist and hips
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. whey protein shake & corn on cob
2. 1/2can tuna, 10gm mayo
3. salad, turkey; lite ital drsg; onion roll & 10gm butter; M&Ms peanuts fun size
4. Greek yogurt, strawberries, berry-medley
5. Protein bar
6. Salmon, asparagus, 52gm avocado
7. 1/2oz lalmonds; 1/2oz cashews, 5gm dried fig
__________________________ Comments/questions, how I felt: Acknowledgement: Good sleep again!
1. BM= 1D (for digestion issue details see 9/1/08 log)
2. Calories & MACROS: I am confused about the protein carb ratio for this week of REPAIR? 3. Sleep: 8 hrs YEA!!!
4. Foot tendon feeling a bit worse still after the walking lunges
5. REPAIR Stage 3: PREPARE: good to take a day off from exercise; my thighs were reallly sore from the walking lunges!
6. HUNGRY ALL DAY!!!
7. Ate 200 cal too much, snacking on nuts after my hunger was gone.
__________________________
NA_ Rule 1: Foam roller
YES _ Rule 2: 7-8 hrs sleep = 8 hours 9/24
YES_ Rule 4: Ease in carbs.. yes
YES _ Rule 6: sodium < 3000mg = < 3000/day week 4
NO_ water 64 oz: 48oz
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; 4 little massages in 4 weeks
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, calcium lactate, probiotics and a multi vitamin, (xanthem gum for regularity)
d. Mobility exercises daily; foam roller 2-3 times/week
__________________________
To do better tomorrow:
1. SLEEP SLEEP please get 7-8 hours sleep
2. continue starchy carbs to 30%
3. count my water (increase to 2 liters!)
REPAIR Log: STAGE 4, DAY 4 - 09/25/2008 Thurs
I'm behind 3 days with my log. It fell apart a bit with an Awards Ceremony at work where we had "Georgetown Cupcakes" served. I've been over calorie and too many carbs since. Also, my exercise is dragging a bit since my foot has begun hurting again with the walking lunges last week. Here is a "catch-up." I feel kind of bloated. I haven't drunk enough water.
FAIR - Macros High---cal 1,979 cal (goal = 1594 cal) 400cal high LOW-----pro:10% ....88gm (goal prot ........40%) ??? YES-----fat:28% .... 63gm (goal fat .........30%) BAD-----carb:70% ..280gm ..(goal carb ....40%) ??? HIGH---50% carbs are starchy carbs (goal = 30%)
weight 9/25= 167 total loss= -6 still the same (begin REPAIR 8/25=173)
but my pants feel 1" looser in waist and hips
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. corn on cob
2. salad, turkey, salmon; lite ital drsg: started day making room for cupcake carb party
4. 3 fancy cupcakes with icing: estimate 700 calories
5. cottage cheese, olive brushcetta, raw vegies, peach: seemed like a quick recovery, everything okay
6. 1oz cashews, 1 fun sized M&M peanuts, 60gm golden puffs cereal, 1/4C 2% milk WHY WHY WHY?
__________________________ Comments/questions, how I felt: Acknowledgement: Jazzercise: got to class on time for warm-up
1. BM= NO (for digestion issue details see 9/1/08 log)
2. Calories & MACROS: I am confused about the protein carb ratio for this week of REPAIR? 3. Sleep: 7 hrs
4. Foot tendon feeling a bit worse still after the walking lunges
5. REPAIR Stage 3: PREPARE: feel like I'm losing my focus this week
7. Ate 400 cal too much, snacking on nuts and junk cereal after an afternoon carb party treat
8. too many days over calories; this week calories have been not controlled well
__________________________
NA_ Rule 1: Foam roller
YES _ Rule 2: 7-8 hrs sleep = 7 hours 9/25
YES_ Rule 4: Ease in carbs.. TOO MANY CARBS
YES _ Rule 6: sodium < 3000mg = < 3000/day week 4
NO_ water 64 oz: don't remember, probably 32 oz
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; 4 little massages in 4 weeks
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, calcium lactate, probiotics and a multi vitamin, (xanthem gum for regularity)
d. Mobility exercises daily; foam roller 2-3 times/week
__________________________
To do better tomorrow:
1. SLEEP SLEEP please get 7-8 hours sleep
2. continue starchy carbs to 30%
3. count my water (increase to 2 liters!)
REPAIR Log: STAGE 4, DAY 5 - 09/26/2008 Fri
Adding the 200-300 calories for stage 3 and 4 has thrown me off with my macros. The cupcakes yesterday threw me off with my sugar cravings. It is Sunday as I write this log, and I am cleaning up my commitment, completing my logs, and seeing how many calories I can have today to have a successful week's calories before starting stage 5 tomorrow.
FAIR - Macros LOW---cal 1,341cal (goal = 1594 cal) making up from hi-cal days LOW-----pro:26% ....87gm (goal prot ........40%) HIGH-----fat:44% .... 67gm (goal fat .........30%) YES-----carb:31%..111gm ..(goal carb ....30%) LOW---11% carbs are starchy carbs (goal = 30%)
weight 9/25= 167 total loss= -6 still the same (begin REPAIR 8/25=173)
but my pants feel 1" looser in waist and hips
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. corn on cob, whey protein shake
2. cottage cheese, olive brushcetta, raw vegies, peach: seemed like a quick recovery, everything okay
3. Thai restaurant: lean pork w/chinese brocolli, not oily; lemongrass soup with shrimp, mussel, calarami .. how to estimate calories?
4. hershey's miniature chocolate about 8: what is happening?????
5. 1 oz cashews, 3/4 oz swiss cheese UGH, I'm losing my focus.... terrible macros
__________________________ Comments/questions, how I felt: Acknowledgement: at restaurant, I made good choices & estimated calories
1. BM= 1C (for digestion issue details see 9/1/08 log)
2. Calories & MACROS: I am confused about the protein carb ratio for this week of REPAIR?
3. Sleep: 6 hrs
4. Foot tendon soreness is depressing me, making me feel old
5. REPAIR Stage 3: PREPARE: feel like I'm losing my focus this week
7. Calories good, macros lousy, snacking on nuts, chocolate UH OH!
8. no exercise, didn't plan well
__________________________
NA_ Rule 1: Foam roller
YES _ Rule 2: 7-8 hrs sleep = 7 hours 9/25
NO_ Rule 4: Ease in carbs.. TOO FEW CARBS
YES _ Rule 6: sodium < 3000mg = < 3000/day week 4
NO_ water 64 oz: don't remember, probably 32 oz
__________________________
YES_ Extra credit:
a. spa, massage, epson salt bath; 4 little massages in 4 weeks
b. increase potassium and magnesium: probably, lotsa vegies
c. I take Udo's enzymes, 2 softgels fish oil, calcium lactate, probiotics and a multi vitamin, (xanthem gum for regularity)
d. Mobility exercises daily; foam roller 2-3 times/week
__________________________
To do better tomorrow:
1. SLEEP SLEEP please get 7-8 hours sleep
2. continue starchy carbs to 30%
3. count my water (increase to 2 liters!)
REPAIR Log: STAGE 4, DAY 6 - 09/27/2008 Sat
I thought I had a better day today, but too many carbs
FAIR - Macros YES---cal 1,570cal (goal = 1594 cal)
LOW-----pro:33% ....132gm (goal prot ........40%)
YES-----fat:32% .... 57gm (goal fat .........30%)
HIGH-----carb:35%..143gm ..(goal carb ....30%)
HIGH ---66% carbs are starchy carbs (goal = 30%)
weight 9/28= 168 total loss= -5 (begin REPAIR 8/25=173)
feel bloated, constipated
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler 1. Greek yogurt, peach
2. salad, turkey, salmon, 72gm avocado, 1/2 C green peas, lite parmesan dressing
3. 200 gm tapioca pudding;150gm peach, 20gm cheese popcorn
4. 6oz steak, 55gm sweet potato, 85gm russet potato, all roasted
__________________________ Comments/questions, how I felt: Acknowledgement: pulling back my macros, but still high carbs
1. BM= NO (for digestion issue details see 9/1/08 log)
2. Calories & MACROS: I am confused about the protein carb ratio for this week of REPAIR?
3. Sleep: 6 hrs
4. Foot tendon soreness is depressing me, making me feel old
5. REPAIR Stage 3: PREPARE: pulling back but still not on point with macros, too high too many starchy carbs.
6. did Jazzercise with stretching, no MRM mobility stretching
__________________________
NA_ Rule 1: Foam roller
NO _ Rule 2: 7-8 hrs sleep = 6 hours 9/26
NO_ Rule 4: Ease in carbs.. TOO many starchy CARBS
YES _ Rule 6: sodium < 3000mg = < 3000/day week 4
NO_ water 64 oz: not tracking well: probably 48 oz
__________________________
Extra credit:
YES little massage on Tuesday
YES: took supplements
NO: didn't buy exercise book; I have enough
__________________________
To do better tomorrow:
1. SLEEP SLEEP please get 7-8 hours sleep
2. continue starchy carbs to 30%
3. count my water (increase to 2 liters!)
I have eaten 9967 calories in 6 days.
With a daily allotment of 1595, I am allowed 11158 calories.
Therefore, I have only 1191 calories left for today to meet my caloric weekly goal.
I also still have to do 1 full body workout today
My commitment for today for a week that is a win:
1. 2 liters water
2. Foam roller and full body weight exercises (at light level)
3. 1191 calories with great macros: 40% pro, 30% fat, 30% carb
4. sleep 7-8 hrs
I will also read the MRM book Stage 5, and see what will happen next week. I think it is 2 weeks of increased calories with different macros. In order to hopefully keep my weight from gaining, I need to have really good calories, good macros and healthy food for the next 2 weeks.
REPAIR Log: STAGE 5 "Increase," DAY 1 - 09/29/2008 Monday
REPAIR Log: STAGE 5 "Increase," DAY 1 - 09/29/2008 Monday
For the next 2 weeks, my calories are increased to 1753, and my macros are entirely different, high carbs and low protein and fat (scary, will I be hungry with higher calories and low protein?)
YES - Macros
YES---cal 1,773cal (goal = 1753 cal) increase calorie target
HIGH--pro:37% ....168gm.... (goal prot ...25%)
YES----fat:18% .... 36gm ......(goal fat ....20%)
LOW---carb:45%..207gm .....(goal carb ....55%)
YES---66% carbs are starchy carbs (goal = >50%)
weight 9/29= 169 total loss= -4 (begin REPAIR 8/25=173
scale is up 2 pounds in 2 days
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. turkye & a peach, 1/4C tapioca pudding
2. turkey & avocado, corn on cob
4. salad, turkey, 100gm sweet potato
5. Greek yogurt, papaya, strawberries
6. small bran muffin
7. spaghetti w/tomato sauce; turkeyburger w/cheese
8. 35gm granola, 1/4C 2% milk
__________________________ Comments/questions, how I felt: Acknowledgement: I did my exercise and hit my calorie target
1. BM= 1A- (for digestion issue details see 9/1/08 log) 2. Sleep: 10 hrs !!!
3. I hadn't planned my carb ration today, so the first 4 meals were typical high protein meals. So I couldn't catch up with my macros, but I did pretty well, and my calories were right on target
4. Up 2 pounds in 2 days with higher calories... UGH. I had a nightmare about granola & bread and gaining weight last night
5. Foot tendon soreness continues;
5. REPAIR Stage 5: did/enjoyed Jazzercise, no mobility exercise __________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 10 hours 9/28
YES_ water 64 oz: I tracked 2 liters of water
__________________________
Extra credit: all of the past 5 weeks:, spa, massage, supplements, foam roller, mobility exercises...
__________________________
To do better tomorrow: Continue REPAIR Stage 5 Increase
1. SLEEP SLEEP please get 7-8 hours sleep
2. 25% protein; 20% fat; 55% carb!!!! keep calories on target
3. increase starchy carbs to at least 50%
5. count my water (2 liters!)
Those 2 pounds are just water weight, but girl does it ever suck to be on such a low fat intake... much more than dropping protein. I'm happy myself to drop protein for a bit in favour of carbs or fats, but never ever would I want to go to 20% fat intake, unless I'd be looking at something like 3000-4000kcals.
Those 2 pounds are just water weight, but girl does it ever suck to be on such a low fat intake... much more than dropping protein. I'm happy myself to drop protein for a bit in favour of carbs or fats, but never ever would I want to go to 20% fat intake, unless I'd be looking at something like 3000-4000kcals.
I have really enjoyed my 30% fat, loved having avocado again!!
METABURN
I think all of Metaburn is 20% fat only, but I dont' see it really listed.
I find the Metaburn program pretty confusing in certain aspects. Not as clearly written as the OPT program. I also like the OPT changes every few weeks.
SLEEP
Did you see I took/allowed myself 10 hours of sleep last night?
I've been tired and thighs have really felt weak and achy.
Now you mention it yes... great! You must have been really tired from the extra activity. Paula often goes to bed early when she's tired & hungry but doesn't want to eat more.
Going to sleep early is not a bad thing. I'm happy, I got 8.5 hours last night. And if it helps keep you from eating, well then that's a bonus in my book because it means that you haven't gone off plan. Not that I've been on any sort of plan the last 3 weeks other than eating and resting up from hurricane stress
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
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