REPAIR Log: STAGE 6 "Refeed" DAY 2 - 10/14/2008 Tues
REPAIR Log: STAGE 6 "Refeed" DAY 2 - 10/14/2008 Tues
calories are increased to 2100-2600 YES---- Macros YES----2,536cal (goal = 2100-2600 cal) High----fat: 38% .... 80gm .......(goal fat ....20%) YES----carb:44%....322gm ....(goal carb ....55%) Low----pro:18% ....80gm.... (goal prot ...25%)
weight 10/15= 173 even (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. granola, milk, banana
2. bran muffin, cottage cheese, raw vegies, olive bruschetta
3. Shrimp caesar salad from cafeteria (disgustingly fatty)
4. 2 "fun-sized" chocolates
5. snack food at meeting: 2T hummus; 1/8 pita, 1/2 oz cheese;
1 piece Angel Food cake,
3 chocolate ice cream bon bons... not so good.
6. 17 bean soup and 3oz turkey
7. 1Cup 630g Edy's Ice Cream Slow Churned French Silk
(that's the end of that craving!)
__________________________ Comments/questions, how I felt: Acknowledgement:
1. After not exercising last week, I am committed to a regular exercise program this week; I did my foam roller and weights exercise, but was stuffed from eating junk the day before, so workout was fair... but I did it.
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've been wanting that Caesar salad for years, but it wasn't very good: salty and oily and did I say drippingly oily
1. BM= no (for digestion issue details see 9/1/08 log) 3. Sleep: 8.5 hrs good sleep!
4. Weight down 3 pounds
5. Foot tendon: sore
6. REPAIR Stage 6 Refeed: weight routine
7. Enjoying the refeed but felt too stuffed from all the fat.
__________________________
YES_ 7-8 hrs sleep = 8.5 hours
YES_ water 64 oz: 8 cups
YES_ multivitamin, fish oil, enzymes, calcium lactate
(need to re-order probiotics)
__________________________
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
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.
How much longer are you needing to go?
Why do you say "average intake is as low as it is," when this week my calories are 1753? Do you call that low? I figured I'd average out the week's total calories, if I go over one day, that's what I had been doing in the past. Why do you say not to do that?
I was consistently eating 1200-1400 calories for 5 months, (not counting calories on lettuce, cuke type vegies), and I was not losing weight... That's what got me doing REPAIR in the first place.
REPAIR has been something like this increasing the calories:
1. 1200
2. 1200
3. 1350
4. 1450
5. 1594
6. 1750
7. 1750
8. 2100-2600 cal
This is my last week, a refeed week of 2100-2600 calories. I am maybe eating too much junk; don't know if it matters as long as I keep my calories in target. I still want to have pizza and Indian food before Sunday night.
Then Monday 10/20 I begin Metaburn and low calories again, probably 1300cal for 12 weeks.
I think the one thing I was most deficient at with the REPAIR was the sleep, and I intend to address that seriously. I saw how Monday night I just had trouble falling asleep, fairly new for me, and I have really been exhausted. Time to deal with sleep and rest, really!
Yes, I remember you've been eating that little. The body is amazing in how much it can adapt to both very low and very high calorie intakes (within reason). I'm having a maintenance between 1800 and 2400 kcal with approx. same activity level. I've known people with maintenance zones of 1500-2500 kcal.. again at the very same activity level, amazing huh?
Yes, I remember you've been eating that little. The body is amazing in how much it can adapt to both very low and very high calorie intakes (within reason). I'm having a maintenance between 1800 and 2400 kcal with approx. same activity level. I've known people with maintenance zones of 1500-2500 kcal.. again at the very same activity level, amazing huh?
How much are you saying is "that little?"
Are you saying 1750 kcal is "little"
I know 1200 or 1400 is little.
That a really broad range for both groups... I don't understand... Do you mean some days you eat 1800 and some days 2400 and it balances out as maintenance... ? You don't count and measure and say, well I had an average of 2150 per day for the week... When my average is 2300 I gain, when my average is 2000 I maintain.??
This is months ahead of myself, since if I eat 500 calories TOTAL for the week, over 1300 daily average for the week, I maintain.
I hope to see something different happen in the next month. But I'm not optimistic. I don't really see what has changed from REPAIR..
For a plan that aims to increase your maintenance, 1700 kcal is still not a lot of food. With such an average I can't afford really high calorie days unless I'm prepared to go very low on other days, which personally I don't mind, but for this particular program, kinda defeats the purpose = trying to repair your metabolism.
Intake is never static with me.. I can go between 800 kcal (a very rare occasion nowadays) to 4000 kcal another day, so that'd never be a good measure for just 1 week.. it fluctuates too much.
However, I've been weighing myself and taking bf% reading daily for 4 years now. AND have tracked my food intake by weighing everything too.
So this is how I can get very accurate 30 day rolling averages of weight, bf% trends as well as intake and.. that's how I get to the actual 30d maintenance number.
When I try to limit my intake overall (and there will still be many calorific days), maintenance will drop back to the 1800s when I won't allow enough refeeds. It goes UP to 2400 kcal when I aim to eat at maintenance... got it?
I don't know how that other person with her 1500-2500 kcal maintenance zone measured it, she just said that she could be eating 2500 on average and not gain but also eat 1600 kcal on average and not lose.. she had to go consistently below 1500kcal/day in order to lose wt.
REPAIR Log: STAGE 6 "Refeed" DAY 3 - 10/15/2008 Wed
REPAIR Log: STAGE 6 "Refeed" DAY 3 - 10/15/2008 Wedcalories are increased to 2100-2600
OOPS, somehow I didn't read the Macros for this week, so here they are now.... OH, they're the same as last week. Well, I've been eating way too much fat, more in the "comment" section below...
YES---- Macros YES----2,269cal (goal = 2100-2600 cal) High----fat: 29% .... 76gm .... (goal fat ....20%) YES---- carb:57%....331gm ...(goal carb ....55%) Low---- pro:14% ....82gm...... (goal prot ...25%)
weight 10/16= 173 even (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. granola, milk, banana
2. Lunch at Chinese restaurant: I estimated, and then added 1T additional oil to my estimate: Eggplant stuffed with tofu&shrimp; 1/2 pupu plate appetizer (1/2 egg roll, 1 oz chicken/steak, 1/2 fried dumpling)
3. 3 chocolate chip cookies (300 cal)
4. 2 "fun-sized" Butterfingers
5. 17 bean soup and 3oz turkey, 1 English muffin & butter, 1/2slice bread
6. 27gm Angel food cake
__________________________ Comments/questions, how I felt: Acknowledgement:
1. After not exercising last week, I am committed to a regular exercise program this week; I exercised 3 days in a row as planned.
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. Ate lunch out w/friend, Chinese restaurant: oily
1. BM= 1A (for digestion issue details see 9/1/08 log) 3. Sleep: 6 hrs: had computer crisis I stayed up to work on.
4. Weight even
5. Foot tendon: sore
6. REPAIR Stage 6 Refeed: Jazzercise fun, sweating!
7. Enjoying the refeed but feel too stuffed from all the fat. I just noticed the macros of the refeed are same as last week, and I'll try to hit them better, as well as the calories. It's been hard to do exercise, I'm so bloated/stuffed from the fat/oil. Yet, I am eating foods I won't have for 12 weeks, or haven't had for 5 months, and I am keeping my calories on target.
8. I am seeing what foods my impulse wants to have. I could easily have eaten 2-3 more large candy bars (not the "fun size"). I really can (used to) "pack it away," and it was candy/junk/fat, not nourishing food. I'll bet, that I could eat a lot more calories and maintain a weight, if the food is nutritional and balanced macros, less fat %.
9. I am pulling my eating back to better macros, but still allowing a large indulgence a day. Today I bought the pizza in the cafeteria, but the turkey with stuffing (pre Thanksgiving meal) caught my eye. I want it all. I want to eat it all. I wonder if I was in a concentration camp in my last life? No, probably not since I dont' store food for later, I eat it all now.
__________________________
NO_ 7-8 hrs sleep =6 hours
YES_ water 64 oz: 8 cups
YES_ multivitamin, fish oil, enzymes, calcium lactate
(need to re-order probiotics)
__________________________
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
[quote=Espi;630649]For a plan that aims to increase your maintenance, 1700 kcal is still not a lot of food. [/quote] No, I'd assume that 1700 cal could still be deficit for you, with your exercise...
[quote=Espi;630649]With such an average I can't afford really high calorie days unless I'm prepared to go very low on other days, which personally I don't mind, but for this particular program, kinda defeats the purpose = trying to repair your metabolism. [/quote]
Is part of repairing metabolism and hitting targets, aiming to have a fairly small range of calories, rather than big fluctuations? Some programs encourage cycling, so your body doesn't get used to a deficit and shut down. That's what I kind of liked about EatStopEat. Do you think it's "better" for me to aim for a narrower range when I begin Metaburn next Monday?
Quote:
Originally Posted by Espi
Intake is never static with me.. I can go between 800 kcal (a very rare occasion nowadays) to 4000 kcal another day, so that'd never be a good measure for just 1 week.. it fluctuates too much. However, I've been weighing myself and taking bf% reading daily for 4 years now. AND have tracked my food intake by weighing everything too. So this is how I can get very accurate 30 day rolling averages of weight, bf% trends as well as intake and.. that's how I get to the actual 30d maintenance number.
When I try to limit my intake overall (and there will still be many calorific days), maintenance will drop back to the 1800s when I won't allow enough refeeds. It goes UP to 2400 kcal when I aim to eat at maintenance... got it?
I don't know how that other person with her 1500-2500 kcal maintenance zone measured it, she just said that she could be eating 2500 on average and not gain but also eat 1600 kcal on average and not lose.. she had to go consistently below 1500kcal/day in order to lose wt.
I know this is ahead of where I'm at, but still interesting, and thanks for sharing it with me. I do intend to hit maintenance early next year, and look forward to traking my maintenance numbers for years, so I don't yo-yo weight again. I see by my "intuitive (candy) eating" that I will do better continuing to monitor and write and count.
By the way, are you doing REPAIR?
How come you've been here to support me in my log? Not much other traffic here... I DO so appreciate all you've contributed and support you've given.
thanks,
I hope you don't feel like you've been lacking in support. I read blogs here and there but don't often comment--should make more of an effort to just say job well done. That said I think you're doing an awesome job.
I'm not doing repair but am a fan of Leigh's stuff and have read the repair manual. I do have one concern/question but please take this with a grain of salt knowing I probably have no idea what I'm talking about.
Anyway I've seen you reference you'll be starting Metaburn on Oct 20th for quite some time now. How do you know you're ready/will be ready for metaburn when you haven't even finished repairing yet? I don't quite understand this. Don't you need to take stock and reevaluate after the program and see where you're at first? How many symptoms do you still have left? Are your calories where they should be? How's your temperature etc? Maybe the best thing for you is not to go straight into metaburn. Maybe you'll need another round of repair first or why not consider a longer period of maintenance to give your metabolism a little longer to stabilize? I'm going more on instinct here but I just don't think you're ready to move on yet.
Etana you have done such an awesome job on this so far and your attention to detail and being able to follow a plan to the letter is awesome. But sometimes things are not just as black and white and linear as we'd like. You've come a long way and made incredible accomplishments so far. I just so hate to see you potentially risk losing ground after you've done so much hence I'm speaking up.
Another way to look at this is what do you have to lose by waiting a little longer before doing Metaburn? Worst case scenario here would be you'd lose a few weeks. Best case things will end up being faster in the long run because your body would be better able to get back into dieting down. I don't see any major downsides to waiting just a little longer. But what could you lose if you jump into Metaburn if you're only partially repaired? Potentially everything you've already accomplished and you end up right back where you started from or with an even slower metabolism. I'd so hate to see that happen after all your hard work and what you've accomplished.
Again I'm no expert and may be totally off base here Leigh would certainly be better able to evaluate this. If I was in your shoes those are the things I would be looking at first before even contemplating moving back into dieting down. I do wish you good results no matter what you decide to do.
I hope you don't feel like you've been lacking in support. I read blogs here and there but don't often comment--should make more of an effort to just say job well done. That said I think you're doing an awesome job.
I'm not doing repair but am a fan of Leigh's stuff and have read the repair manual. I do have one concern/question but please take this with a grain of salt knowing I probably have no idea what I'm talking about.
Anyway I've seen you reference you'll be starting Metaburn on Oct 20th for quite some time now. How do you know you're ready/will be ready for metaburn when you haven't even finished repairing yet? I don't quite understand this. Don't you need to take stock and reevaluate after the program and see where you're at first? How many symptoms do you still have left? Are your calories where they should be? How's your temperature etc? Maybe the best thing for you is not to go straight into metaburn. Maybe you'll need another round of repair first or why not consider a longer period of maintenance to give your metabolism a little longer to stabilize? I'm going more on instinct here but I just don't think you're ready to move on yet.
Etana you have done such an awesome job on this so far and your attention to detail and being able to follow a plan to the letter is awesome. But sometimes things are not just as black and white and linear as we'd like. You've come a long way and made incredible accomplishments so far. I just so hate to see you potentially risk losing ground after you've done so much hence I'm speaking up.
Another way to look at this is what do you have to lose by waiting a little longer before doing Metaburn? Worst case scenario here would be you'd lose a few weeks. Best case things will end up being faster in the long run because your body would be better able to get back into dieting down. I don't see any major downsides to waiting just a little longer. But what could you lose if you jump into Metaburn if you're only partially repaired? Potentially everything you've already accomplished and you end up right back where you started from or with an even slower metabolism. I'd so hate to see that happen after all your hard work and what you've accomplished.
Again I'm no expert and may be totally off base here Leigh would certainly be better able to evaluate this. If I was in your shoes those are the things I would be looking at first before even contemplating moving back into dieting down. I do wish you good results no matter what you decide to do. -Diana
Well, this is a very interesting post.
Quote:
How many symptoms do you still have left?
The only symptom/s I really have is that I don't lose weight on 1200-1400 calories with exercise, and chronic infrequent bowel movements.
Leigh suggested that it probably was that due to my ankle issue, my NEAT was very low, and I agree with her. I'm seeing 2 surgeons 10/20 Monday and then 10/31 a week from Friday. I thought I'd do 6 weeks of Metaburn, try to lose 10 pounds, or 6 pounds, and then see what happens if I have surgery.
I'll also be working with Julie Keen as my PT during this time. I just can't bear the thought of another REPAIR at this weight. I'd rather eat 1000 calories for 2 Metaburn cycles, and then do an extended REPAIR to establish maintenance.
However I will look into what you have said, and will PM Leigh to look at it too.
thanks a lot for sharing this; I will give it serious thought even if I don't extend the REPAIR now.
By the way, are you doing REPAIR?
How come you've been here to support me in my log? Not much other traffic here... I DO so appreciate all you've contributed and support you've given.
thanks,
Nope, not repair. For 2 years I've tracked everything what I put into my mouth and saw that my appetite was bigger than my maintenance, due to the fact I was overtraining big time and then... had very low NEAT due to being so totally exhausted all the time plus keeping carbs too low = frantically believing that the only good way to lose wt was to go lower in carbs than was good for me.
Why the interest.. because it's rare to see someone with such a painstaking attention to detail, something I tend to do as well. So my heart went out to you so to say
I'm very much impressed by the suggestions of Diana and think she's spot on. You may not be ready yet. I'd suggest you to go back to last week, (the week before this one) stick to those macros for another week and then .. keep going up again , but slower, like 50 kcals/week.
As for what method, yes, ESE would be one but that's more like intermittent fasting. I've applied the 2 meals/day principle in the ramadan fashion = 10am/10pm on OFF days and then 4-5 meals on workout days and found it very easy to stick to, even though maintenance went down on it, it was easy to still eat less and .. lose. However, I like 3 meals/day better and eat 10am/5-6pm/10pm which allows for eating when I'm hungry (twice at night) and fasting when I'm busy anyway (11am-5pm) .. best of both worlds I'd say. In a pinch I could make the breakfast a lunch by postponing it and having coffee plus 2 dates in the morning..
The dates? These are to refill liver glycogen. I've discovered it to be essential for me to keep it reasonably filled and hence have stopped going very low in carbs on any day.. or in calories for that matter.
But.. still have plenty days at over 3000 kcal/day. Granted I do work out pretty hard and at your age you'll likely need less food. Still, I'd recommend a pattern like
70% of maintenance on rest days vs. 110% of maintenane or something similar, so that the average intake will end up at around 90% of mtn. I'd not recommend a bigger deficit given your body's tendency to adapt to very low calories very fast.
Yes, it is slow.. but it does work. you just have to be patient.. besides, what have you got to lose. When nothing works, that's even slower. So here you have it.. the plan that I think would work best for you .. after you've taken your calories steadily and gradually up to the point where you aren't gaining weight rapidly . You did gain weight a few weeks ago, but that was simply water wt .. which doesn't count as actual weight gain.
How come you've been here to support me in my log? Not much other traffic here... I DO so appreciate all you've contributed and support you've given.
I follow along, but don't have much to add. Eating too little has never really been my problem. Well, it was the last time I tried losing weight, but I fell back into the overeating habits long enough that I didn't have any metabolism issues.
[quote=Etana;630818]Well, this is a very interesting post.
The only symptom/s I really have is that I don't lose weight on 1200-1400 calories with exercise, and chronic infrequent bowel movements.
Leigh suggested that it probably was that due to my ankle issue, my NEAT was very low, and I agree with her. I'm seeing 2 surgeons 10/20 Monday and then 10/31 a week from Friday. I thought I'd do 6 weeks of Metaburn, try to lose 10 pounds, or 6 pounds, and then see what happens if I have surgery.
I'll also be working with Julie Keen as my PT during this time. I just can't bear the thought of another REPAIR at this weight. I'd rather eat 1000 calories for 2 Metaburn cycles, and then do an extended REPAIR to establish maintenance.
However I will look into what you have said, and will PM Leigh to look at it too.
thanks a lot for sharing this; I will give it serious thought even if I don't extend the REPAIR now.
Etana,
Thanks for being receptive. With both Leigh and Julie on your team you certainly have access to the best info and I'm confident they will steer you right. One more 2 cents and then I promise I'll shut up. You might also consider asking them for their pre and post op nutrition recommendations for you also.
I may not be doing repair but I can relate to ankle issues and surgery and physical limitations and decreased NEAT because of all that. It's aggravating. What kind of surgery are you looking into? As far as my story goes 20 some odd years ago I took a bad fall and ended up with 4 or 5 fractures. So the first surgery was pins and screws and putting it back together again. And then 3 years ago they had to retrieve some wandering screws and I also had a achilles tendon release. My range of motion had dropped to -10 degrees which meant I couldn't put my foot flat on the ground. Also the screws did a lot of soft tissue damage also. So 90 some odd stitches later they put it back together again a second time and healing from that was an absolute bear but it does feel a lot better now. I still have arthritis though so at some point I may need a fusion and my current tolerance of weight bearing activity and range of motion is limited. Right now though I'd rather get as many years out of the joint as I can and pray for new technology.
I hope your appointments go well next week. Keep us posted.
I follow along, but don't have much to add. Eating too little has never really been my problem. Well, it was the last time I tried losing weight, but I fell back into the overeating habits long enough that I didn't have any metabolism issues.
Anne, thank you so much for saying hi! and following some of my learning.
Quote:
Originally Posted by dianas
Etana, Thanks for being receptive. With both Leigh and Julie on your team you certainly have access to the best info and I'm confident they will steer you right. One more 2 cents and then I promise I'll shut up. You might also consider asking them for their pre and post op nutrition recommendations for you also.
You can be as frank as you like anytime. Yes, Julie will help me with pre post op nutrition too.
Quote:
Originally Posted by dianas
... I can relate to ankle issues and surgery and physical limitations and decreased NEAT because of all that. It's aggravating. What kind of surgery are you looking into?
Calcaneal slide and tendon repair for adult flatfoot (posterior tibial tendon dysfunction. I'll know more Monday when I see first doctor. This surgery is to avoid the fusion surgery.
Quote:
Originally Posted by dianas
... ..... and healing from that was an absolute bear but it does feel a lot better now. I still have arthritis though so at some point I may need a fusion and my current tolerance of weight bearing activity and range of motion is limited.
Diana,
So what exercise can you do and what can't you do? Can you do treadmill, walk and light jog? Can you do lunges? How do you arrange your workout/exercise around what you can't do?
REPAIR Log: STAGE 6 "Refeed" DAY 4 - 10/16/2008 Thurs
REPAIR Log: STAGE 6 "Refeed" DAY 4 - 10/16/2008 Thurs
calories are increased to 2100-2600
Okay---- Macros YES----2,319cal (goal = 2100-2600 cal) High----fat: 29% .... 77gm .... (goal fat ....20%) YES---- carb:55%....313gm ...(goal carb ....55%) Low---- pro:16% ....90gm...... (goal prot ...25%)
weight 10/16= 173 even (begin REPAIR 8/25=173)
__________________________ Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. granola, milk, banana
2. Lunch at work cafeteria: 8" sausage pizza mmm; never eat this
3. salad w/turkey, 1 "fun size" butterfinger
4. English muffin, butter, 4 hershey's kisses
5. Granola w/1/5 milk
6. 18gm Angel food cake
__________________________ Comments/questions, how I felt: Acknowledgement:
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. Ate single serve pizza for lunch: oily and delicious, but it killed my fat macro for whole day!
1. BM= 1A (for digestion issue details see 9/1/08 log) 3. Sleep: 7 hrs: had computer crisis I stayed up to work on again.
4. Weight even
5. Foot tendon: sore
6. REPAIR Stage 6 Refeed: Missed bus stop: too late for Jazzercise, tired, no exercise.
7. Enjoying the refeed: I paid attention more to macros yesterday, so when I had the pizza, I made myself have some protein, and ate light at night, mostly carbs. Still I was over on fat macro. Calories have been in target all week, no binges, even though I'm eating Halloween candy this week, since I have decided not to have it during Metaburn. Usually the week after Halloween is a killer for me for leftover candy. I will allow myself 1 fun size per day max for that time.
__________________________
YES_ 7-8 hrs sleep =7 hours
YES_ water 64 oz: 8 cups
YES_ multivitamin, fish oil, enzymes, calcium lactate
(need to re-order probiotics)
__________________________
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
[/quote]Diana,
So what exercise can you do and what can't you do? Can you do treadmill, walk and light jog? Can you do lunges? How do you arrange your workout/exercise around what you can't do?[/quote]
Etana,
I can't do treadmill, rowing machines, spinning, no running, no jogging, and no high impact/plyometrics. I can use an elliptical and recumbent bike and can do low impact aerobics with a lot of modifications like no pivots, no turns, no fancy choreography, kicks need to be low etc. I can do water aerobics but I have trouble navigating the wet pool deck and am worried about falling so I don't do that either. Walking tolerance is quite variable and depends on the surface and time spent on my feet. I have trouble going down stairs, stepping off of curbs or handling uneven surfaces.
I'm an RN and I can no longer do floor nursing so currently work as an educator/sedentary job. Even when I could still handle floor nursing I was always limited to part time after the fracture my max was about 24 hours a week. That hopefully gives you some idea of the amount of day to day walking/activity I can do.
I have trouble with lunges and squats and only attempt them on a good day and will abort if my form is crappy. Lunges are worse than squats. I tend to stick to lower body strength exercises they had me doing during an extensive rehab for my leg I went through 2 years ago after the screw fiasco. Specifically step-ups, side steps or step ups, quad sets, band work for the ankle or various band cable leg exercises, balance exercises on the bosu, hamstring and glute work, calf raises, also a lot of dynamic and static stretching. I can do deadlifts, romanian deadlifts, good mornings, etc. Oh I can do plie or sumo squats also. In a gym I can also do leg press.
As far as how I put it together I try to alternate cardio with weights on different days and hope to get in 4 to 5 days a week total. I try to keep things under an hour. I've found that it really helps to vary my cardio. I try to stick to weight bearing cardio as much as possible but will switch to a recumbent bike if necessary. If I can only manage 3 sessions total in a week I'll usually drop the separate cardio altogether and do weights only but in a endurance/metabolic type of circuit.
I think it helps that I workout from home rather than a gym now too. I love the gym I miss it but I just tend to overdue it either cause I want to keep up with a class or just because time is limited or the cardio machine I want isn't available so I do something that's harder on the ankle etc. It's easier to modify on the fly or split things up if I need to from home. My hubby has extensive free weights, squat rack etc so am good for weight training and I had an elliptical for years. When it wore out I got a stationary bike as there are time I need to have a non-weight bearing exercise alternative. I also have a variety of exercise tapes.
I think the single most important thing I learned the hard way is that ignoring chronic pain can have major consequences. What should have been an easy 3 week recovery took almost 2 years and even then it never fully recovered to to how it was before the screws decided to go walkabout. I also was shocked to find out how much range of motion I had lost, how much arthritis had developed, and also all the bad compensatory things I'd been doing that were wreaking havoc with my back, knees, etc. So now I see the dr when I need to and have had cortisone injections and supartz also.
Hi Etana, I am completely new here (but not to fitness and fatloss) and I have read through your journal with interest.... Am I right in interpreting that your weight remained stable through your REPAIR? What are your concluding thoughts about the programme? I read a few days back that you could see no change, but surely you can eat much more now and maintain weight, which is the goal, I think? I am asking simply because I plan on starting the repair programme in 2.5 weeks after my marathon and so am interested in others' experiences Did you feel you accomplsied whatyou wanted too or do you feel you are one of those who need to go through the programme a second time? I like the idea of keeping a journal here through that time any tips you would gie a newcomer?
I wrote 8 paragraphs and just lost them and I'm busy at work so I'll be brief and in the next few days update the conclusion of my REPAIR 8 weeks and statistics.
I began REPAIR at 173
I lost 6 pounds in 10 days, lowest was -7 lbs; stayed at 167 for weeks.
When I hit 1750 calories I immediately gained the 6 pounds back to 173, and stayed there until the last weekend of refeed when I gained 1 pound. The morning I completed REPAIR (yesterday) I was up 2 pounds to 175 (I have a chart I will post)
I finished REPAIR at 175 10/19/08 (weigh 10/20 morning)
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Today 10/21 I am back to 173 already
Yesterday I began Leigh's challenge One Big Meal (OBM) Leigh's 30 Day Challenge-Official Challenge Thread and am eating 1350 calories. I will begin a new log for this.
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I wrote some summary of REPAIR here, but hit a key and lost the whole message. I don't have time to re-write it now. Jedi, I would say REPAIR is definitely worth it; i learned things I didn't expect to learn. I wouldn't do 2 REPAIRs now, I want to get back to deficit and lose fat, but I would in the future if/when I am maintaining, definitely do 2 back-to-back REPAIRs because I think they could have an impact on being able to eat more.
The one think I would do differently if I did that was the refeed week. I'd eat better quality food, rather than fat and sugar. I'll talk about that more in my next post, tonight or tommorow.
Diana, thank you for this long post; I'll talk about my foot and movement/activity/exercise issues also within the next couple of days, to complete this Etana REPAIRs journal.
Hi Etana, I am completely new here (but not to fitness and fatloss) and I have read through your journal with interest.... Am I right in interpreting that your weight remained stable through your REPAIR? What are your concluding thoughts about the programme? I read a few days back that you could see no change, but surely you can eat much more now and maintain weight, which is the goal, I think? I am asking simply because I plan on starting the repair programme in 2.5 weeks after my marathon and so am interested in others' experiences Did you feel you accomplsied whatyou wanted too or do you feel you are one of those who need to go through the programme a second time? I like the idea of keeping a journal here through that time any tips you would gie a newcomer?
My goal (for AFTER REPAIR) was to be able to lose weight with more calories and less exercise, or at least to lose weight somehow. I was eating 1200 monitored calories and was exercising 4-6 times per week: HIIT, Jazzercise and Turbulence Training bodyweight and not losing even 1/2 pound per week over 20 weeks.
REPAIR Log: STAGE 6 "Refeed" DAY 5-7 - 10/17-19 Fri, Sat, & Sun
REPAIR Log: STAGE 6 "Refeed" DAY 5-7 - 10/17-19 Fri, Sat, & Sun
calories are increased to 2100-2600
Okay---- Macros APPROX----2,600cal (goal = 2100-2600 cal) High----fat: 50% .... 77gm .... (goal fat ....20%) High---- (goal carb ....55%) Low---- (goal prot ...25%)
weight 10/16= 175 UP 2 pounds (begin REPAIR 8/25=173)
__________________________ No Foodweighed or logged in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
- Restaurant meals over 3 days: 7" Pizza, Indian masala dosa and onion
...utapam, California Tortilla Steak Fajita
- Halloween candy and full fat icecream
- Very little water
- May have eaten 3000 cal: since I didn't log, have no way of knowing
__________________________ Comments/questions, how I felt: Acknowledgement:
Today is Refeed week and I am allowing myself indulgences that I want, that I've missed, or that I will miss in the next 12 weeks' diet. I did all exercises planned this week: 2 weights and 3 Jazzercise
1. BM= 1B (for digestion issue details see 9/1/08 log) 3. Sleep: 7-8 hrs:
4. Final weight gain 2 pounds (this was my acceptable goal)
5. Foot tendon: sore
6. REPAIR Stage 6 Refeed: Stopped monitoring my calories. This was not great. The next time I do a refeed I will have a plan. I WANTED to have NO plan. I knew all along that I'd be eating foods/restaurant meals that I hadn't had, and wouldn't have during the next 12 week deficit.
a. Perhaps it's better to include cheat calories into my deficit days. But Ihad done that with Eat Stop Eat and it didn't produce results
b. I will re-examine "refeed" in 10 weeks, before my next refeed. Now it is already in the past, and I'm moving on. It was okay, not great, not terrible. Mostly way too much fat. A real eye-opener in the type of foods my compulsion leads me to: cookies, icecream, pizza = total fat! Which gives me reflux and nausia.
7. Enjoying the refeed: Yes I did enjoy the refeed, but am glad it is over and I am back to healthy food, and the peace that comes from knowing I'm eating the amount and macros that are good for me
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YES_ 7-8 hrs sleep =7-8 hours, I plan on continuing to increase sleep
NO_ water 64 oz: 1-2 cups
YES_ multivitamin, fish oil, enzymes, calcium lactate
1. Importance of sleep to health, energy level, and fat loss 2. Foam roller benefits 3. NEAT: importance of general activity other than the daily "exercise hour" 4. Macros: not only hitting calories, but the importance of balanced healthy macros and food 5. A transformation in hitting my target calories!!!! Evening has always been a stressful eating time. I usually would eat a healthy "diet" dinner and snack and then count the "damage" it did to my food count. I would often be 200 cal above target.
.............With REPAIR I began logging my food into fitday.com to know exactly what % fat, carb & protein I had left to hit my target. I think I've resisted this for more years than I'd like to say. When in my 20's I went to an OA meeting, they suggested writing food the day before. HAHA. Well, doing it during REPAIR, has not only showed me day after day that I could hit my target calories AND macros, but it has brought a peacefulness to the evenings, and even a pleasure: "oh, look, I need fat: I can eat a whole 28gm of almonds instead of 7 gms!" .. rather than the old hand in the almond jar 2 oz binge feeling. 6. I began taking multivitamin, enzymes, probiotics, fishoil and calcium lactate daily. 7. Logging in my food daily to this JP Training log worked! It became a habit. When I didn't do it 2 times, once for 2 days and then the last 3 days of Refeed, it did not work for me or results. 8. The value of taking photos and measurements to monitor progress. Ending REPAIR, I have taken photos and measurements. I may have been changing my body in ways the scale and even pants waist couldn't measure, and without photos, I got frustrated. Maybe I WAS really getting results... 9. The value of support network: Thank you to Espi, Julie, Lara, Diana, and all who have commented contributed educated me in this 8 weeks and forward. 10. The value of a coach/trainer: Much thanks to Leigh Peele and her dedication to education for herself and passing her knowledge on to us. Thanks to Leigh for her blunt honesty and for her sense of humor.
FACTS:
1. I lost 6 pounds' water weight very quickly in the first 10 days.
2. As soon as I increased to 1750 cal with higher carbs, the 6 pounds all came right on in a few days, as if the carbs were a sponge
3. I did not sleep enough
4. I did foam roll
5. I did not mobility exercise except for the stretches in Jazzercise: this was non-compliance
6. I still feel achy in my hips, thighs, calves, but this is due to my ankle problem
Comment/conclusion:
Beyond what I learned and changed above, it still remains to be seen if I can actually lose 4 pounds per month, which would be quite acceptable.
What I still need to improve:
1. more sleep
2. habit of 1 gal of water will be new
3. Learning more recipes that fit in target calories
4. Dedication to my workout program with a happy spirit, instead of a "have to" feeling. Training and movement keeps me alive and mobile and young and strong!
5. Incorporate NEAT daily
Today or tomorrow I will post my line graph of calories eaten and pounds lost/gained
That's about it for now. THIS ENDS REPAIR 2008!!
... I have decided to continue on with this same log, for Leigh's 30 day One Big Meal Challenge, so read on....
OBM: Day 4* Mon 10/20/2008
* I began on Day 4, since I had committed to 8 weeks of REPAIR which ended on 10/19. I don't care about winning her contest, which I've already therefore forefeited. I care about the fun of the challenge, the motivation and coaching of Leigh and the team, and heightened personal results.
I'll write the rules, but today I'm just catching up my logs; these will be brief for now:
OBM: Day 4* Mon 10/20/2008calories are 1350 by my estimate
YES---- Macros LOW----1,238cal (goal = 1350 cal) YES----fat: 32% .... 42gm .... (goal fat ....36g or more) Low---- pro:45% ....130gm.....(goal prot ...145 g or more) ------- carb:22%....313gm ...(no carb goal)
weight 10/16= 175 up 2 pounds (begin REPAIR 8/25=173)
__________________________ OBM Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. egg white omelette w/lox; fishoil
2. Ground turkey kidney beans tomato chili eaten 4 times
__________________________ Exercise
None
Comments Acknowledgement:
Quickly made One Big Meal; It really simplified my cooking and my counting
1. BM= 0 (for digestion issue details see 9/1/08 log) 3. Sleep: ?? hrs: ??
4. Weight 175 (up 2 pounds)
5. Foot tendon: sore
6. Headache from sugar/salt overload and crash
OBM: Day 5 Tues 10/21/2008 (One Big Meal)calories are 1350 by my estimate
YES---- Macros LOW----1,279cal (goal = 1350 cal) YES----fat: 25% .... 35gm .... (goal fat ....36g or more) Low---- pro:43% ....134gm.....(goal prot ...145 g or more) ------- carb:32%....106gm ...(no carb goal)
weight 10/16= 173 even (begin REPAIR 8/25=173)
__________________________ OBM Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. whey pro shake; fishoil
2. Sweetpotato turkey egg casserole, 1/4 apple, eaten 4 times
__________________________ Exercise & water
None: TERRRRIBLE HEADACHE and backache
Water: 10 cups (goal is 16 cups)
Comments Acknowledgement:
Quickly made another One Big Meal from a teammates' recipe. Had a massage due to headache
1. BM= 0 (for digestion issue details see 9/1/08 log) 2. Sleep: 9 hrs:
3. Weight 173 (down 2 pounds)
4. Foot tendon: sore
5. TERRIBLE Headache from sugar/salt overload and crash
6. Just didn't feel like cramming in a protein shake at 11pm, so calories are a bit low
This catches me up with the present, except I still want to update my graph and post it.
I am probably going to have surgery of my ankle. Either no surgery and an Arizona brace and a sedentary life, or surgery and an active life: choose !???
It seems that it is total reconstruction of the ankle. I see a second doctor on 10/31 week from tomorrow.
I have hired PT Julie Keen at Leigh's recommendation. She has just sent me a plan for food and exercise which I will be presenting here later today or tomorrow.. Gotta run!
This catches me up with the present, except I still want to update my graph and post it.
I am probably going to have surgery of my ankle. Either no surgery and an Arizona brace and a sedentary life, or surgery and an active life: choose !???
It seems that it is total reconstruction of the ankle. I see a second doctor on 10/31 week from tomorrow.
I have hired PT Julie Keen at Leigh's recommendation. She has just sent me a plan for food and exercise which I will be presenting here later today or tomorrow.. Gotta run!
Sounds like surgery may be the way to go. A sedentary life does not sound like an option. Great idea to get a 2nd opinion of course.
So did you like doing the OMB where you eat the same thing many times a day? I like the idea for convenience sake but worried it might get boring and cause me to stray...
So did you like doing the OMB where you eat the same thing many times a day? I like the idea for convenience sake but worried it might get boring and cause me to stray...
I've so far had a whey protein shake for breakfast 3 of the 4 days, and an egg white omelette the first day. For the other meals I'm very happily having the OBM. One day I added an apple. It's nice to learn to cook!!! These are meals I hadn't had on my "dieting." I used to take Trader Joe's sauces and put them over cauliflower and chicken breast, but they were so high in sodium. The past 4 months I'd been eating very plain, turkey and apple, chicken and salad and peas, greek yogurt and fruit, etc. So this cooking yummy LARGE casseroles and eating them all or 4/5 of one, for 3-5 meals has mostly been fun! And after I count once, I'm done counting for the day.
One Big Meal this week:
Monday:
egg white omelette, turkey kidney bean chili x 4
Tuesday:
pro shake, sweet potato turkey casserole (didn't like it even 1 time) x 4, 1/4 apple x 4
Wednesday: (not really OBM exactly)
Pro shake, turkey, sweetpotato, steamed cabbage x 4, greek yogurt and berries x 2
Thursday:
pro shake, Leigh's Broccoli Beef Cheese Quesadilla mmm x 3
Friday (tomorrow):
Pro shake, Shari's Eggplant turkey lasagna Looks mouthwatering!!! x 4, and an apple
thanks for adding the Repair conclusion to your log for us to read Etana, and good luck with this 30 day challenge. I do plan to do the repair just not sure ifI should begin the day after the marathon or leave it 4-7 days and eat some more that week to make sure my body recovers well though as it will be a REST week (unheard of for me) maybe it doesn't matter and i can cut the cals to c 1350
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