REPAIR Log: STAGE 5 "Increase" DAY 5 - 10/03/2008 Friday
REPAIR Log: STAGE 5 "Increase" DAY 5 - 10/03/2008 Friday
calories are increased to 1753 YES! Macros YES---cal 1,349cal (goal = 1753 cal) Recovery from high cal day YES---pro:25% ....89gm.... (goal prot ...25%) HIGH---fat:27% .... 42gm ....(goal fat ....20%) LOW---carb:48%..166gm ....(goal carb ....55%)
YES---54% carbs are starchy carbs (goal = >50%)
weight 10/4= 173 even (begin REPAIR 8/25=173)
10/4: scale is steady, whew!
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. oatmeal, milk, br sugar & strawberries; whey protein shake
2. turkeyburger, cheese, couscous, eggplant/gr pepper pistouille
3. salad and chicken, peach
4. sweet potato, avocado, nuts
NO CHOCOLATE!
__________________________ Comments/questions, how I felt: Acknowledgement: I recovered with low cal after a too-high cal Thurs.
1. BM= 1C (for digestion issue details see 9/1/08 log)
2. note: NO blood in stools 3. Sleep: 8 hrs GOOD
4. Weight steady on scale
5. I overate yesterday so Fri, Sat, Sun calories will be lower to make up for Thursday; today was a bit too high in fat, but good cal & food.
6. Today was a "0-chocolate day," as promised
5. Foot tendon: hurting after activity and in morning
5. REPAIR Stage 5: no exercise planned
__________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 8hours 9/30
YES_ water 64 oz: yes
__________________________
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!)
REPAIR Log: STAGE 5 "Increase" DAY 6 - 10/04/2008 Saturday
REPAIR Log: STAGE 5 "Increase" DAY 6 - 10/04/2008 Saturday
calories are increased to 1753 YES! Macros YES---cal 1,699cal (goal = 1753 cal) YES---pro:24% ....106gm.... (goal prot ...25%) HIGH---fat:26% .... 51gm ....(goal fat ....20%) LOW---carb:50%..223gm ....(goal carb ....55%)
YES---73% carbs are starchy carbs (goal = >50%)
weight 10/4= scale down 3 pounds to 170 (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. peach, bran muffin
2. turkey, sweet potato 1oz cheese, 49gm granola
3. Stuffed peppers: ground turkey, shrimp, crabmeat, cheese, .35C spaghetti sauce (at an Atkins' friend's house)
4. 39gm angel food cake, blackberries, 27gm ricotta cake,
5. Vegie root chips, 30gm granola, 1/4C 2%milk
NO CHOCOLATE!
__________________________ Comments/questions, how I felt: Acknowledgement: I estimated cal and macro best I could from eating at a friend's house, I had fun at Jazzercise, I gardened, and decorated my home with all my Halloween witches; very active day!
1. BM= 1B (for digestion issue details see 9/1/08 log)
2. note: NO blood in stools; I perhaps am having more frequent BM=carbs? 3. Sleep: 8 hrs GOOD
4. Weight down 3 pounds on scale, with high calories!
5. Today was a "0-chocolate day," as promised
5. Foot tendon: hurting after Jazzercise & gardening; I rested and massaged foot, and by evening it didn't hurt and I was able to be active again.
5. REPAIR Stage 5: Jazzercise
__________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 8 hours 9/30
YES_ water 64 oz: yes
__________________________
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. Meet, but don't exceed my calorie target: I have 1565 calories today to meet target
5. count my water (2 liters!)
Halloween is ever so slowly getting a tad more popular here. It's the most interesting celebration day you Merkans have ... I'd not mind if we had the same. Actually there's a day that is a tad similar but that one just doesn't get celebrated much anymore. (don't ask for specifics.. I'm bad at these things)
I don't exactly celebrate Halloween, I collect witches, and decorate my house with wonderful witches of all temperaments, and a few bats and spider webs.. I'm not so much into the "scary," as the images that our american culture has taught us were scary, but are possibly beneficial... spiders, bats and wise old women.
When I was in my 30's and lived in Burlington, Vermont, we had a Witch Awareness Weekend. 6 million women were burned/killed in Europe as "witches," women who owned land as widows, women who knew herbs and gathered plants in the forests, because the sheepherders wanted to clear the forests, and women who were midwifes (anesthesia was invented and male doctors wanted to eliminate the midwives. So they were called "witches.
We sang the song:
Who wer the witches, where did they come from
maybe your great grandmother was one
Witches were wise wise women they say
There's a litle witch in every woman today"
Halloween is ever so slowly getting a tad more popular here. It's the most interesting celebration day you Merkans have ... I'd not mind if we had the same. Actually there's a day that is a tad similar but that one just doesn't get celebrated much anymore. (don't ask for specifics.. I'm bad at these things)
Halloween has its roots in pre-christian celtic religion. It was a day the celts believed the barrier between the living and the world of the dead was thinnest. The masks were attempts to disguise the self as evil spirits so one wasn't carted off to their unfathomable end by the spirits that managed to break through the barrier. There were burning sacrifices of food stuff and living animals. I don't believe I heard a credible educated source say if there were human sacrifices, but I woldn't be surprised if there were.
I'm showing to be a bad ex-Catholic. Of course.. even in my youth that wasn't a very big day either, except that you went to the graveyard to take care for deceased (?) relatives and friends.
REPAIR Log: STAGE 5 "Increase" DAY 7 - 10/05/2008 Sunday
REPAIR Log: STAGE 5 "Increase" DAY 7 - 10/05/2008 Sunday
calories are increased to 1753 YES! Macros YES---cal 1,567cal (goal = 1753 cal) catch up from high cal day YES---pro:22% ....106gm.... (goal prot ...25%) HIGH---fat:36% .... 51gm ....(goal fat ....20%) LOW---carb:41%..223gm ....(goal carb ....55%)
YES---67% carbs are starchy carbs (goal = >50%)
weight 10/6= 173 even (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. turkey, broccoli, ricotta cake
2. steak, avocado, nuts, peach
3. Street fair: 1" ital sausage & roll taste; falaffel, tahini, hummus, pita, 1/2 baklava
4. mashed red potato, cottage cheese, 1-egg white omelette
5. 20gm popcorn, 65 gm ricotta cake
__________________________ Comments/questions, how I felt: Acknowledgement:
1. I had 1565 cal to meet my week's calorie target and I ate 1567= Great recovery of calories!!!
2. I walked around street fair & ate there and wrote down my estimated food
1. BM= 1C (for digestion issue details see 9/1/08 log)
2. I am having more frequent BM= because of added carbs??? 3. Sleep: 6 hrs if I remember
4. Weight even
5. Foot tendon: sore
6. REPAIR Stage 5: rest and NEAT
__________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 6 hours
YES_ water 64 oz: yes
__________________________
To do better tomorrow: Continue REPAIR Stage 5 Increase
1. SLEEP SLEEP please get 7-8 hours sleep
2. count my water (2 liters!)
REPAIR Log: STAGE 5 "Increase" DAY 8 & 9 - 10/06 and 10/07
REPAIR Log: STAGE 5 "Increase" DAY 8 & 9 - 10/06 and 10/07
Well, here it is Thursday, and I'm catching up with my log.
There was a chocolate binge problem:
Monday and Tuesday I had to write my year's Performance Assessment at work: 2000 words each in 6 competencies, plus a 4000 word overarching statement about my performance. I do great work and am well-respected and graded. BUT I don't keep records during the year, so I scramble to pull all my notes and lists together to write glowing statements about all the work I do that I take for granted. (I am an illustrator at the US GAO Government Accountability Office; I create information graphics similiar to those in Newsweek or the New York Times)
Not only did I eat junk chocolate all day Monday AND Tuesday, but I didn't write it down or count it in fitday.com So not only do I feel a LITTLE bad/guity for living on chocolate for 2 days, but for the first time in 6 weeks, I do not have an accurate numerical record of my calories, and cannot tabulate this week 7 of REPAIR accurately.
Oh, what I ate:
snack sizes: KitKats, M&M Peanuts, Baby Ruth, Hersheys Chocolate Miniatures & Kisses, 2 chocolate cookies, and some protein, cheese, white potato. Then more of that junky chocolate. Then more. The "more and more" feeling that is a magnet but never satisfies.
What to do?
I know I need to just move on, and I have done so.
I had an excellent recovery day yestday, which I will log next: excellent calories and macros and food. I am fasting today for Yom Kippur, and that will catch up my calorie average I suppose. Funny, I feel worse that I can't count my average for this week, than the actual binge itself.
This is what I will do:
I will estimate that I ate 2400 calories each day Mon and Tues. That probably is a high estimate. Say I eat 500 calories tonight to break my fast. That's 5300 cal in the past 3 days, or 1767 per day. My target is 1753. And then tomorrow I can continue with my program with no guilt, because in the big picture it doesn't matter. What matters is getting back in the game and perserverence.
So I declare my mistep and chocolate binge over.
My Performance Assessment was completed Tues 7pm
I didn't exercise Mon and Tues, but will do all my exercises for the week.
that's about it. 10/06 and 10/07 are declared complete, and counted at 2400 calories for each day.
what it means, that I go completely rebel for a day or 2
I wrote a bunch but lost it
1. I am not used to eating high calories that is good macros; I have never done this before. When I eat high calories they have always been junk. So this is a good practice.
2. In my head, I am planning on being "super perfect" during Metaburn cut which begins in 1.5 weeks, so I'm lax now
3. My end of the evening food counting has gotten sloppy. It was a great new thing, that I knew exactly what macros I had left still to eat for the day; I will resume that tomorrow (fasting today).
4. I don't mind the 1 day "chocolate binge." It is a release, and if it happens once every 6 weeks that's not so bad. My current goal is recovery by the very next day, instead of after 3 days or a week.
5. That said, it seems a great goal to have my indulgences be REAL TREATS, wonderful special things, not the junk of Hersheys miniatures, ec.
enough.
Time to write my log for yesterday, and get to the rest of my day.
Also I bet that tons of people are going to be insulted.. I know at least one person who ADORES Hershey kisses. But if you think you'll eat less from Godiva's , See's (I hear those are great) or Belgian pralines... I think you're ...... RIGHT.
The price alone is enough to make you stop & savour every bite.
I do think though this savouring of every bite wouldn't go together well with immense work stress... do you?
REPAIR Log: STAGE 5 "Increase" DAY 10 - 10/08/2008 Wed.
REPAIR Log: STAGE 5 "Increase" DAY 10 - 10/08/2008 Wednesday
calories are increased to 1753
Ouch, my 4oz steak wasn't counted in fitday, when I re-calculated, my calories are too high again today... I'll need to recover with lower calories again tomorrow. Ouch!
FAIR! Macros HIGH---cal 2045cal (goal = 1753 cal) back eating healthy YES---pro:23% ....145gm.... (goal prot ...25%) YES---fat:27% .... 54gm ....(goal fat ....20%) YES---carb:50%..270gm ....(goal carb ....55%) HIGH?--78% carbs are starchy carbs (goal = >50%)
weight 10/09= 173 even (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. granola, 1/4C 2% milk, bran muffin, 1/2 banana
2. hungry, after all that carb, so I ate 3oz turkey, which sated me
3. steak
4. mashed red potato, cottage cheese, 1-egg white omelette
5. 20gm popcorn, 65 gm ricotta cake
__________________________ Comments/questions, how I felt: Acknowledgement:
- Good recovery of calories and macros, with 80 cal chocolate
- Enjoyed Jazzercise hour again
1. BM= 1C (for digestion issue details see 9/1/08 log)
2. I am having more frequent BM= because of added carbs??? 3. Sleep: 8 hrs
4. Weight even
5. Foot tendon: sore
6. REPAIR Stage 5: Jazzercise yesterday
__________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 8 hours
YES_ water 64 oz: yes
__________________________
To do better tomorrow: Continue REPAIR Stage 5 Increase
1. SLEEP SLEEP please get 7-8 hours sleep
2. count my water (2 liters!)
3. carefully monitor calories and macros for quick recovery of total target calories
4. Foam roller and mobility exercises
Also I bet that tons of people are going to be insulted.. I know at least one person who ADORES Hershey kisses. But if you think you'll eat less from Godiva's , See's (I hear those are great) or Belgian pralines... I think you're ...... RIGHT.
The price alone is enough to make you stop & savour every bite.
I do think though this savouring of every bite wouldn't go together well with immense work stress... do you?
No.
When I am counting my calories and macros, I can enjoy 1 piece of a treat of good quality.
When I'm emotionally binging, junk is king.
.. and I am an animal a sheep or something: dumb and grazing every minute with an addictive craving.
Thought so... when stressed to the top/hilt (is that a real word?) , you don't want 'complex' tastes ... you want simple stuff. Junkfood is king in those situations.
Regular cheese when stressed, the best of the best when it's a planned treat. Etc.
It is revealing though..woman, I'm reading the best book ever when it comes to why & how we (over)eat like we do and apart from the fact they seem to completely overlook & ignore the role of allergens, it's a great book.
Thought so... when stressed to the top/hilt (is that a real word?) , you don't want 'complex' tastes ... you want simple stuff. Junkfood is king in those situations.
Regular cheese when stressed, the best of the best when it's a planned treat. Etc.
It is revealing though..woman, I'm reading the best book ever when it comes to why & how we (over)eat like we do and apart from the fact they seem to completely overlook & ignore the role of allergens, it's a great book.
I have this book and need to re-read it. Basically talks about how dieting/restrictive eating often backfires and makes you crave those foods you have labeled as "bad" or forbidden. If I remember correctly they also say you should not count calories/macros/ etc and eat what you want even if it is not the healthiest of foods. you do this for a period of time until you regain a healthier relationship with food and there might be weight gain in the meantime but it will eventually hopefully get you to a better place where you don't binge, don't overeat etc and learn to eat well more intuitively. So basically an "anti-diet" diet book.
Personally anytime I go on any type of plan that specifies to eat this many calories, these macros etc it backfires. I gained a lot on OPT because well 1200 calories a day just made me crazy. I don't do well with big deficits. The times in my dieting history I have been MOST successful was when I followed a more "intuitive eating" approach because for me the biggest obstacle is dealing with feelings of deprivation and restriction and feeling guilty if I don't do everything "perfectly".
I have this book and need to re-read it. Basically talks about how dieting/restrictive eating often backfires and makes you crave those foods you have labeled as "bad" or forbidden. If I remember correctly they also say you should not count calories/macros/ etc and eat what you want even if it is not the healthiest of foods. you do this for a period of time until you regain a healthier relationship with food and there might be weight gain in the meantime but it will eventually hopefully get you to a better place where you don't binge, don't overeat etc and learn to eat well more intuitively. So basically an "anti-diet" diet book.
Personally anytime I go on any type of plan that specifies to eat this many calories, these macros etc it backfires. I gained a lot on OPT because well 1200 calories a day just made me crazy. I don't do well with big deficits. The times in my dieting history I have been MOST successful was when I followed a more "intuitive eating" approach because for me the biggest obstacle is dealing with feelings of deprivation and restriction and feeling guilty if I don't do everything "perfectly".
My intuitive eating would always be pizza oreos chocolate ice cream, sugar-induced sleep, pizza oreos and ice cream (well, that's the worst it could be).. but that's where I head.
I had a wonderful time doing Eat Stop Eat ESE Brad Pilon for about 12 weeks, twice a week. I would stop eating around 9 or 10pm (I eat late dinner), and begin the next evening at 7-9pm, and eat between 500-700 calories then. I therefore had extra calories to play with for the rest of the week's 1200/day, maybe 1000 extra calories. So if I ate too much, or some treat or cheat, I NEVER felt it was a cheat. I NEVER felt that I "blew" the week in a 5 minute cheat. I was able to indulge in a party at work or whatever, and still hit my 1200 cal. I felt peaceful and energetic on the fasting day. I really enjoyed eating again with new respect after the fast. I just loved it.
However, I did not lose any weight during that time.
And then I came here.
But eating that little amount of food isn't healthy one way or another.. perhaps if you'd done ESE with higher calories?
Intermittent fasting did work for me ... quite well actually in the form I executed: 2 meals/day at 12 hrs apart on rest days (every other day) and I'd eat 4 meals on lifting days. Even though maintenance did go down a bit, it was easy to eat less and still lose.
In the end I liked 3 meals + coffee and/or fruit in between better : 1 large breakfast and 2 dinners at night with up to 8hrs fast between breakfast and the 2nd meal.
I too love the mental clarity not eating brings.
And.. I'm afraid that eating completely intuitively isn't working for me yet... either : I had a huge amount of licorice yesterday (400+ g carbs) . You can imagine I was stunned there was no wt gain.. even lost 0.1kg the next morning. No gluten though..
My intuitive eating would always be pizza oreos chocolate ice cream, sugar-induced sleep, pizza oreos and ice cream (well, that's the worst it could be).. but that's where I head.
That sounds similar to my intuitive eating and I think the problem is I have never really addressed the food issues properly a la the way they suggest in the book Intuitive Eating or other similar books. Geneen Roth writes a lot around this issue. I think we would probably both find that eventually the allure of the "Treats" would lessen. I love healthy, clean foods and feel so much better when they are the main part of my eating so I think I would naturally gravitate towards that most of the time.
Friends of mine who followed the book's guidelines realized that they were able to eat those treat foods in small, controlled portions and not crave them like they used to. They were able to finally eat like a normal person.
I was LOL'ing at what you said about junky candy earlier. We have the office candy bowl filled with all those halloween mini candies (twix, kit kat, milk duds, whoppers, etc) I love high quality dark chocolate and don't eat any processed foods yet when it comes to that junky candy I am like a little kid and just want it all!
....I think we would probably both find that eventually the allure of the "Treats" would lessen. I love healthy, clean foods and feel so much better when they are the main part of my eating so I think I would naturally gravitate towards that most of the time.
HAHAHAHAHA that's a joke! I have seen myself approach "normal" in the past few years, where I can have chocolate in the house, and have 50 calories of it at night as a treat. For months I can, then I go through a phase where I'm vulnerable to it's beckoning call. I do notice that my "binge" can be a 1 day thing, maybe 3 times a year... that is a great improvement over being lost in the sugar haze for months. But while I'm eating sugar, I have no recollection that it will make me sick in just hours.
Quote:
Originally Posted by LaraT
.... yet when it comes to that junky candy I am like a little kid and just want it all!
Luckily, I begin Metaburn 10/19, just in time to have a BIG motivation to avoid all that junk. I have avoided it in the past, but not most years
HAHAHAHAHA that's a joke! I have seen myself approach "normal" in the past few years, where I can have chocolate in the house, and have 50 calories of it at night as a treat. For months I can, then I go through a phase where I'm vulnerable to it's beckoning call. I do notice that my "binge" can be a 1 day thing, maybe 3 times a year... that is a great improvement over being lost in the sugar haze for months. But while I'm eating sugar, I have no recollection that it will make me sick in just hours.
Luckily, I begin Metaburn 10/19, just in time to have a BIG motivation to avoid all that junk. I have avoided it in the past, but not most years
any clue what sets off that pattern of being vulnerable? I am the same way--do great for months..even years then BAM it starts again. Stress does seem to play a roll (not typical everyday stress but more like psycholgoical stress/major family or relationship issues) And I know intellectually the food does not help situation yet I find it so hard to break out of that binge cycle.
It's probably not a big deal if this ONLY happens a few times/year and you can snap out of it within 1-2 days. The body is amazing adaptive.. it can survive a few days of fasdting as well as a few days of overindulgance as long as things balance out evenly.
What's more, I think it's even very bad for you to constantly eat the exact same amounts of food or macros.. not just booooooooooooooooo-ring but also not very conducive when after all activity levels tend to fluctuate so much. See my response of a few mins ago in the 'dirty dirty dieting' thread. Michael Phelps maintains on 10 000 kcal/day when he's training hard!
Every time I strayed too far from what the body actually needed, I'd either get ill (from eating too little) or fat very fast... and frankly, had I really listened to my body (intuitive eating) I'd have known it was a wrong thing to do.
Meanwhile I'll have to sort out what cues are physiological cues ans what's mental... as for now it's like you and several others wrote. Left to my own desires I'd eat licorice + ice cream each & every day.
any clue what sets off that pattern of being vulnerable? I am the same way--do great for months..even years then BAM it starts again. Stress does seem to play a roll (not typical everyday stress but more like psycholgoical stress/major family or relationship issues) And I know intellectually the food does not help situation yet I find it so hard to break out of that binge cycle.
I could be happy or sad or angry or just any excuse. One party could throw me off for the next 3 days. I could eat great at Thanksgiving, and then binge the week after. I could visit my sister's for a week, eat clean maintenance while there, and begin binging in the airport going home, and continue for a week or 2, every day trying to stop, ruining my calorie count by evening.
The last binge began when I had a goal to break out of 160: to reach 159 by a niece's bat mitzvah in Oct 2006. I made it to 161 after a very low result long effort. I saw a photo of myself, and "I still looked rounded." And then I easily and quickly gained 18 pounds to 178, which was 1/3 of my total weightloss that I had been maintaining for 5 years (from 206 to 160). Can you (can I) believe that 2 pounds above my "goal" "NUMBER" (how stupid is that), caused me to give up...! There were other issues: I broke my wrist but didnt' gain in the healing, but then my girlfriend/sig other had a possible MS diagnosis, and then 3 months later broke her knee. So all that in 18 months; I had to care for her... a lot of home and self maintenance got abandoned...
So it could be something small or something big, happy or unhappy emotions. Going unconscious on a moment by moment basis.
Ultimately: do I want to live hating myself or loving myself and being proud of myself? That's the bottom line.
It's probably not a big deal if this ONLY happens a few times/year and you can snap out of it within 1-2 days. The body is amazing adaptive..
Yes, my goal is to have 1 full day, 3-4 times a year, all out binge of junk. My goal is to find a maintenance weight that will allow a party at work piece of cake during the week which does not cause a 2 day sugar-binge. My goal is to sense when I have eaten a bigger meal and cut back in the next 2 meals or day. My thin cousin-in-law says she treats her eating like a check book in which she doesn't want to be overdrawn. I found that fitday.com and REPAIR, wiith "hitting the macros" has been like that for me. EXTREME accountability of that daily checkbook balance. And I have even liked it; at the end of the night I often had extra calories and could eat something to hit my macros.
Quote:
frankly, had I really listened to my body (intuitive eating) I'd have known it was a wrong thing to do.
That's a good way of describing the intuitive eating.... It's one thing, when I'm totally unconscious. But there are MANY times when I am dieting, and something happens, and I
1. Think I want candy or icecream
2. Think where to get it
3. take out my wallet
4. Get up from my desk at work
5. Walk to the candy machine
At EVERY point in that list, I am thinking, "don't do this; do I really want to do this?" And I rebel. It is those times, when I can hear myself loud and clear, that I think I could perhaps change the pattern with "intuitive eating." I think I'll read the book.
That's different than, say I'm like a cat and I know exactly what foods will be good for me now, so I eat those foods. I doubt I'll ever get there, but that's okay. I could have worse problems than overeating
REPAIR Log: STAGE 5 "Increase" DAY 12 - 10/10/2008 Friday
REPAIR Log: STAGE 5 "Increase" DAY 12 - 10/10/2008 Friday
calories are increased to 1753
FAIR! Macros High----1,890 cal 769cal (goal = 1753 cal) GOOD---pro:27% ....131gm.... (goal prot ...25%) High----fat:25% .... 54gm .......(goal fat ....20%) LOW---carb:48%....233gm ....(goal carb ....55%)
weight 10/09= 173 even (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler 1.57g granola, 1% milk, 80g banana, turkey, coffee w/ 1/2n1/2
2. 4oz steak; 120g potato salad; 3/4C couscous, eggplant vegie dish
3. Zone protein bar
4. Salad, turkey, m&m fun size
5. 57g granola, milk, bran muffin/ 14g popcorn
__________________________ Comments/questions, how I felt: Acknowledgement: I ate clean healthy food today
- Good recovery of calories
1. BM= 1A (for digestion issue details see 9/1/08 log) 3. Sleep: 7 hrs
4. Weight even
5. Foot tendon: sore
6. REPAIR Stage 5: no exercise: I'm not really doing what I need to with exercise and water and mobility exercises; gotta get these 3 things really back in gear
7. SO EASY to eat lotsa calories... much easier than eating 1200cal; so easy to overeat even when allowed 1753 cal... I have to remember that when I'm back down to 1200-1400, that no matter how many calories I am "allowed" to eat, it is easy to eat 100-200cal more than target.
__________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 7 hours
YES_ water 64 oz: YES today
__________________________
To do better tomorrow: Continue REPAIR Stage 5 Increase
1. SLEEP SLEEP please get 7-8 hours sleep
2. count my water (2 liters!)
3. carefully monitor calories and macros for win for the week!
4. Foam roller and mobility exercises
REPAIR Log: STAGE 5 "Increase" DAY 13 - 10/11/2008 Saturday
REPAIR Log: STAGE 5 "Increase" DAY 13 - 10/11/2008 Saturday
calories are increased to 1753
YES---- Macros YES----1,634cal 769cal (goal = 1753 cal) YES----fat:21% .... 40gm .......(goal fat ....20%) YES----carb:53%....230gm ....(goal carb ....55%) YES----pro:26% ....111gm.... (goal prot ...25%)
weight 10/09= 173 even (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1.57g granola, 1% milk,
2. potato salad, small chicken thigh 3. cheese 1.5 oz
4. Protein bar, 57gm Indian nan, 1 bran muffin
5. Whey protein shake, 69gm banana, PB2
6. Turkey, sweet potato, almonds
7. 25g granola, milk
__________________________ Comments/questions, how I felt: Acknowledgement: I ate clean healthy food today
- Good recovery of calories and macros
1. BM= no (for digestion issue details see 9/1/08 log) 3. Sleep: 7 hrs
4. Weight even
5. Foot tendon: sore
6. REPAIR Stage 5: no exercise: Still resisting exercise
7. SO EASY to eat lotsa calories...
__________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 7 hours, but went to bed really late 3am
?_ water 64 oz: ?
__________________________
To do better tomorrow: Continue REPAIR Stage 5 Increase
1. SLEEP SLEEP please get 7-8 hours sleep
2. count my water (2 liters!)
3. carefully monitor calories and macros for win for the week!
4. Foam roller and mobility exercises
REPAIR Log: STAGE 5 "Increase" DAY 14 - 10/12/2008 Sunday
REPAIR Log: STAGE 5 "Increase" DAY 14 - 10/12/2008 Sunday
calories are increased to 1753: Last day of Stage 5
YES---- Macros YES----1,773cal 769cal (goal = 1753 cal) YES----fat: 19% .... 40gm .......(goal fat ....20%) YES----carb:55%....256gm ....(goal carb ....55%) YES----pro:26% ....119gm.... (goal prot ...25%)
weight 10/09= 173 even (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1.Whey protein shake, PB2, cocoa powder, banana, 1/3oz almonds
2. granola, milk, bran muffin
3. Protein bar
4. Turkey, potato salad, Indian Nan, 7gm almonds
5. Homemade 17 bean soup, turkey
6. Wheat puffs cereal, milk
7. 1oz cheese
__________________________ Comments/questions, how I felt: Acknowledgement: I monitored my calories and won the week! I'll figure the numbers, but since I estimated on the 2 chocolate-binge days, it can't possibly be accurate. But i did bring my food totally in line after those 2 days and feel successful. I ate clean healthy food again today
- Good recovery of calories and macros
1. BM= no (for digestion issue details see 9/1/08 log) 3. Sleep: 7 hrs
4. Weight even
5. Foot tendon: sore
6. REPAIR Stage 5: no exercise: Still resisting exercise
7. SO EASY to eat lotsa calories...
__________________________
YES_ Rule 1&2: increase cal by 10%, increase carbs by 15% to 55%
YES_ 7-8 hrs sleep = 7 hours, but went to bed really late 3am
YES_ water 64 oz: YES
__________________________
To do better tomorrow: Continue REPAIR Stage 5 Increase
1. SLEEP SLEEP please get 7-8 hours sleep
2. count my water (2 liters!)
3. carefully monitor calories and macros for win for the week!
4. Foam roller and mobility exercises
Wanted to check on you.. it's too late now but had wanted to encourage you to just forget about the 2 chocolate days and stick to the proposed calories, rather than dip really low.
I've done and still do that myself, but rarely for more than one day and especially not when average intake is as low as it is.. it's pretty funny to see you claim this is more than you used to eat. I hope you were not consistently eating this little food.
The good part.. you seem to be getting more sleep lately, which is good news.
REPAIR Log: STAGE 6 "Refeed" DAY 1 - 10/13/2008 Monday
REPAIR Log: STAGE 6 "Refeed" DAY 01 - 10/13/2008 Monday
calories are increased to 2100-2600 YES---- Macros YES----2,252cal (goal = 2100-2600 cal) High----fat: 31% .... 80gm .......(goal fat ....20%) YES----carb:55%....322gm ....(goal carb ....55%) Low----pro:14% ....80gm.... (goal prot ...25%)
weight 10/09= 170 -3 lbs (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. Bran muffin and 47g banana
2. 630g Edy's Ice Cream Slow Churned French Silk:
I ate a quart of ice cream and I enjoyed every spoon.
3. TJs Chicken Enchilada Salsa Verde
4. 27g Angel food cake
5. English muffin w/ butter
__________________________ Comments/questions, how I felt: Acknowledgement:
1. After not exercising last week, I am committed to a regular exercise program this week; did Jazzercise Monday morning
2. Today is Refeed week and I am monitoring my calories but allowing myself indulgences that I want, that I've missed, or that I will miss in the next 12 weeks' diet. I totally enjoyed eating ice cream all day today. My calories were in target.
1. BM= no (for digestion issue details see 9/1/08 log)
3. Sleep: 6 hrs (but I couldn't fall asleep for 2 of those hours)
4. Weight down 3 pounds
5. Foot tendon: sore
6. REPAIR Stage 6 Refeed: Jazzercise
7. Enjoying the refeed but felt too stuffed from all the fat.
__________________________
YES_ 7-8 hrs sleep = 7 hours, but went to bed really late 3am
YES_ water 64 oz: YES
__________________________
To do better tomorrow: Finish with a great REPAIR Stage 6 Refeed
1. SLEEP SLEEP please get 7-8 hrs rest rest sleep this last week!!!
2. count my water (2 liters!)
3. Foam roller and mobility exercises
REPAIR Log: STAGE 5 "Increase" DAY 5 - 10/03/2008 Friday
; very active day!
Linear Mode
