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
Jedi I would definitely wait a few days to start after your marathon. You need to let your body repair and recover from that major stressor first. The first few weeks of Repair are pretty low in calories and I would think you would want to give your body a few days of eating well (and higher carb to replenish) before repair. my two cents
Jedi I would definitely wait a few days to start after your marathon. You need to let your body repair and recover from that major stressor first. The first few weeks of Repair are pretty low in calories and I would think you would want to give your body a few days of eating well (and higher carb to replenish) before repair. my two cents
Quote:
Originally Posted by Espi
Good catch. An event like a marathon gives your body quite the beating.
thank you guys, this confirms what I was feeling (sorry to invade your journal etana, I will be starting my own after the marathon
(Espi ik heb ook een tijdje in Nederland gewohnt, 18 maand of so, en scrijv het heel mal maar begrijp wel een bijtje )
Since you only made 3 posts and all of them were here.. I'll be continueing the hijack.
You'll like JudyMac's log then .. she's a Scottish lady living in France.
Why not start a log of your own?
Etana, I was wondering how you like the new challenge. I forgot whether there's a particular calorie target which has been set by Leigh or whether you set it for yourself.
Etana, I was wondering how you like the new challenge. I forgot whether there's a particular calorie target which has been set by Leigh or whether you set it for yourself.
I'm combining Leigh's OBM Challenge with PT by Julie Keen, www.keenfitness.com/
I like the "game" element of having a challenge, and the new things I'm learning...
ONE BIG MEAL
I guestimated at 1350 cal, but Julie just changed me to 1375, not too far off. I like the OBM. I am very peaceful preparing these great casseroles the night before, portioning them out, learning to cook beyond simple turkey, sweetpotato, asparagus, or Greek Yogurt and fruit type meals. I made the eggplant ground-turkey lasagna last night and it is gorgeous, hmmm I'm gonna go reheat lunch now!!! It's been easier for me in the morning not preparing meals. It's been easier for me in not counting as many meals, just OBM! It's been easier calmer at night, I know just what i can eat and that's it. I've been full, mostly. Once this week I made my typical 4-5 meals, but made them all in the morning so that counted as OBM too.
Julie wants me to go off gluten and dairy for 2 weeks. I'll begin that on Monday after I use up the lasagna, and have some pancakes (egg white, cottage cheese, oats mmm... maybe some pumpkin too).
EXERCISE:
Julie has me on a very moderate exercise plan, (too moderate for what i'm thinking, but I'll try it and see how I feel. I have been exceptionally achy in my upper hips (side and back of hips), and quads and calves. So all the mobility work and Recovery work she's set out for me might be just what I need.
I'll be reporting weekly exercise here. Can I make a table in Excel and just paste it here and it will keep its formatting?
Sunday
Mon
Tuesday
Wednesday
Thursday
Friday
Saturday
off
Recovery
Recovery
Recovery
off or
Recovery
Recovery
Aerobic
Resistance
Aerobic
Resistance
Aerobic
Resistance: pathetic band and easy bodyweight, but maybe it will limber me up. I'm flexible in some ways, but stiff in others
Recovery: foam roller and static stretches and "corrective exercises"
I'll begin the Recovery/Resistance today and report back.
I LOVE Jazzercise. But my foot was sore afterwards...
I'm down 5 pounds from Monday/end of REPAIR/refeed
I'm down 3 pounds from start of REPAIR 8/25/08
OBM: Day 7 Thu 10/23/2008 (One Big Meal)
calories are 1375 by Julie Keen's PT estimate
GOOD---- Macros YES----1,363cal (goal = 1375 cal) HIGH----fat: 55% .... 84gm .... (goal fat ....36g or more) LOW---- pro:30% ....102gm.....(goal prot ...145 g or more) N/A---- carb:15%....54gm ...(no carb goal)
weight 10/24= 170 down 3 lbs! (begin REPAIR 8/25=173)
__________________________ OBM Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. whey pro shake, (too much fat in food, skipped fish oil!)
2. Broccoli Beef Tortillas (Leigh's recipe)
All food prepared the evening before
__________________________ Exercise & water Jazzercise, as planned, FUN!!
Water: 15 cups GOOD! (goal is 16 cups)
Push up challenge 3x/day: no
Comments Acknowledgement:
Prepared all food evening before, I mistakenly bought 80%/20% ground beef, so my macros were off, but stil I hit target calories; Fun cardio!
1. BM= 0 (for digestion issue details see 9/1/08 log) 2. Sleep: 8 hrs: YEA
3. Weight 170 (- 3 lbs) !!
4. Foot tendon: sore from Jazzercise
Note: this is day 7 of Leigh's challenge, but I began Monday, so I've really finished 4 days... Oh well. Not aiming to "win" anyway! Just to play!
OBM: Day 7 Fri 10/24/2008 (One Big Meal)
calories are 1375 by Julie Keen's PT estimate
HIGH--- Macros HIGH----1,873cal (goal = 1375 cal) YES----fat: 31% .... 59gm .... (goal fat ....36g or more) N/A---- carb:34%....149gm ...(no carb goal) YES---- pro:35% ....148gm.....(goal prot ...145 g or more)
weight 10/24= 171 down 2 lbs! (begin REPAIR 8/25=173)
__________________________ OBM Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. whey pro shake
2. (Eggplant and beef lasagna, and 1/4 apple) x 4 mmmm...(Sara's recipe)
3. Pistachios and candy corn "CHEAT"
All food prepared the evening before except "cheat"
__________________________ Exercise & water NONE
Water: 9 cups (goal is 16 cups)
Push up challenge 3x/day: not yet
Comments Acknowledgement:
Hmmmmm... I counted my cheat food
1. BM= 2A (for digestion issue details see 9/1/08 log) 2. Sleep: 8 hrs: YEA
3. Weight 170 (- 2 lbs)
4. Foot tendon: sore
5. Wow!!! I nibbled at night, putting me 320 calories over target, this DOES NOT WORK. It seemed hard to stop... I didn't take successful action to stop. Planned Action: I'll put a list on the coffee table of things to do when I want to nibble.
OBM: Day 7 Sat 10/25/2008 (One Big Meal)
calories are 1375 by Julie Keen's PT estimate
GOOD---- Macros OKAY----1072cal (goal = 1375 cal) (made up for yesterday's high cal) LOW----fat: 10% .... 12gm .... (goal fat ....36g or more) LOW---- pro:37% ....99gm.....(goal prot ...145 g or more) N/A---- carb:53%....142gm ...(no carb goal)
weight 10/25= 171 down 2 lbs! (begin REPAIR 8/25=173)
__________________________ OBM Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. whey pro shake
2. Golden Pancakes x 4 (cottage cheese, egg white, oats, 1/8C lite syrup)
All food prepared the evening before
__________________________ Exercise & water Bollywood aerobic video at home, FUN!!
Water: 8 cups (goal is 16 cups)
Push up challenge 3x/day: not yet
Comments (One Big Meal) Acknowledgement:
Prepared all food evening before, I recovered target calories from Friday's nut overeat by skipping a meal; Fun new cardio dvd!
1. BM= 2A (for digestion issue details see 9/1/08 log) 2. Sleep: 8 hrs: YEA 1am - 9am
3. Weight 171 (- 2 lbs) !!
4. Foot tendon: sore in morning
5. I am NOT doing ALL I need to do, it seems overwhelming:
A. 16 cups water whew! a lotta water...
B. Exercises: I am not in the swing of ROUTINE:
- mobility
- stretching
- foam roller
- resistance
- cardio
OH, it's overwhelming because it is a NEW PROGRAM. A new program always has been overwhelming for the first week or 2. I'll just do it hahaha
You sound happy! You'd better be since you've dropped the excess (water) wt gain again.
Espi,
I seem to be happy when I do what I'm supposed to do, and have a record that I did it. When I'm "free" I seem to go out of bounds, unconscious, compulsive, and begin feeling badly.
I can understand totally. Even though my dietary restrictions usually are self-imposed = I decide what deficit to run, not someone else, it feels better than just eating ad libitum.
What meal did you end up skipping? Your first meal of the day or another one like e.g lunch that I advised you to skip...
I can understand totally. Even though my dietary restrictions usually are self-imposed = I decide what deficit to run, not someone else, it feels better than just eating ad libitum.
What meal did you end up skipping? Your first meal of the day or another one like e.g lunch that I advised you to skip...
well no, in the moment I prefer being free and compulsive "spontaneous" but then I feel sick and then i feel bad about myself. I think calling it "maintenance" may be a bit better psychologically than "refeed" yahoo! go at it Etana!! eat your heart out!!! kind of feeling.
I skipped one of the pancakes meals. I actually burned one batch in the microwave, so that was easy to skip! I think I had protein shake, then pancakes at 2pm, skipped 5 and had double batch at 7 ....and then ran out of calories.
One Big Meal End of Week 1 Report
10/26 Sunday: In Action
Weight -4 lbs from Mon 10/20 when I completed REPAIR! I'm happy.
Calories: Target 1375; actual 1356 average: I hit my target calories!
Food: enjoyed OBM, learning recipes, loved Lasagna.
Water: 2 days i got 15 & 16 cups.
Sleep: many 8 hour nights!
I got off to a slow start with exercise. Mon & Tue had a killer headache from refeed sugar, salt and lack of water. I have been working with Julie Keen keenfitness.com; she provided me with an exercise program on Wed or Thurs. which is mostly Recovery (stretch, mobility, and foam roller), and 2-3 days of cardio, 2 days light resistance. I thought it was "puny" but I'm trusting her coaching.
Cardio this week: 3 times (Jazzercise, a cool fun Indian cardio videotape, walk)
Recovery (stretch, mobility, and foam roller) twice
Resistance: once
Push up challenge: none yet
Today I spent 90 minutes on stretch, mobility, foam roller and resistance. I gave it my heart in spite of my rebellious tendency, and for the first time (I've used the foam roller about 7 times now), I really really enjoyed the foam roller, and felt natural using it and rolling around, and finding sore spots and stiff spots. I'd been saying that a sign of my aging is that i feel "creaky," but possibly these Recovery exercises are perfect to address this, and I will be able to say this has improved, I hope!!! I also thought the mobility and stretching and resistance exercises Julie gave me were spot on for my hip and quad aches
Next week: Improve what's not working powerfully!
Water: aim for 16 cups
Exercise: get familiar with program and moves; follow daily structure
Sleep: continue to improve
Have fun and feel strong!
That's my report for the first week, and I'm pleased with it!
Oh, here's the graph for the REPAIR 8 weeks and this week:
Etana, you are doing great! I love all of the details in your tracking. How are you keeping up with your water? I found that I was having trouble remembering how much I was drinking (like counting cups or liters), so I bought a big gallon jug and then just knew I needed to drink at least that in one day. It was easier for me to remember that way. (And then I could just keep refilling the jug from day to day. I buy a new one each week.)
Good for you for working with Julie. I bet she'll help. She gave me some prehab/rehab work to do for my knees over the summer and they really helped!
Keep up the great work!
__________________
"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
Etana, you are doing great! I love all of the details in your tracking. How are you keeping up with your water? I found that I was having trouble remembering how much I was drinking (like counting cups or liters), so I bought a big gallon jug
Yes, keeping track is an issue; I've thought about having 4 liter bottles that I have to finish. Working days is easier, since I'm committed to finishing 2 liters at work, and I've had 16 oz in the am in protein shake and taking vitamins... I've NEVER drunk more than 8 cups; I think a gallon is too much... But I'm taking the coaching and I'll see espec if my regularity improves from more liquid. Oh, and increased weight loss would be a goal too. I'm still thinking/fearful I will just stop losing weight from this week on... after that initial water loss last week.
wow you had a great first week on the challenge Etana Cool graph of the repair months. I checked out the photos too and can't see much of a change yet as you say, but it will come, however, you are looking strong
Thanks!! Your avatar reminds me of when I climbed Annapurna in Nepal! Great adventurers, we!
I love the mountains and am lucky to live near the southern Alps. The picture is in the Italian Dolomites but this summer I did two weeks amazing trekking in two Bulgarian mountain ranges.... Have to say it is the only thing that gives me rapid weight loss
by the way do you have a photo of you in the Himalayas? do you have mountains where you live?
Yes I do have 2 great photos...I'll post them this week! ... and it's at my lowest weight 148, since I had just gotten malaria ... I'm 168 today, only 20 pounds to go!!! Nah, I live in Silver Spring, MD, about 90 minutes from the Virginia mountains, but I have ankle problems, so no hiking lately.. Anyway, I MUCH prefer hiking in woods over CLIMBING in mountains... lol
Note, I've double posted this in different threads, since I'm so excited...)
Yahoo! .... down another 3 pounds today!
Total for OBM challenge (Since 10/13) = -7
(175 at REPAIR/Refeed end and 168 today). I began serious diet mode in March 2008, with Body For Life food and exercise. In May or June I changed from BFL exercise to Turbulence Training exercise and dropped calories to 1200 measured (not weighed though) and logged in fitday.com, AND did 2 days a week of Eat Stop Eat to keep my weekly calorie average to 1200 kcal.. So I was doing HIIT 2-3days, Jazzercise 1-3 days, and bodyweight and dumbbell resistance that was to my limit pretty heavy (chest press 50 pounds)... and in that 5 months lost only 5 pounds....
Now I am doing lighter exercise, focused on Recovery: foam roller, stretching, and light resistance w/out dumbbells even, and eating a whopping 1375 calories... So now I lost have total 10 pounds in 8 months, 7 of it the past 2 weeks (or 10 weeks if we count the work I did during REPAIR)... Now is that water loss? Is that muscle loss? In my eyes, I have to say I don't care right now: it is PROGRESS in the right direction for a change. It is RESULTS where there were none.
OBM: Day 8 Sun10/26/2008 (One Big Meal)
calories are 1375 by Julie Keen's PT estimate
GOOD---- Macros OKAY----1291cal (goal = 1375 cal) HIGH----fat: 34% .... 49gm .... (goal fat ....36g or more) LOW---- pro:38% ....122gm.....(goal prot ...145 g or more) N/A---- carb:28%....89gm ...(no carb goal)
weight 10/26= 171 down 2 lbs! (begin REPAIR 8/25=173)
__________________________ OBM Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. greek yogurt and blackberries, 10gm dried cranberries
2. Turkey eggplant lasagna x 2, asparagus 1.5C
3. 1/2 strip bacon, 90gm mashed potatoes, hamburger
4. 1oz almonds, coffee w/1/2n1/2
All food prepared the evening before
__________________________ Exercise & water
Recovery, foam roller, Resistance
Water: 8 cups (goal is 16 cups)
Push up challenge 3x/day: not yet
Comments (One Big Meal) Acknowledgement:
Really spent some time with the stretching, foam roller and it felt natural and really addressed sore spots
1. BM= 1B (for digestion issue details see 9/1/08 log) 2. Sleep: 5 hrs:
3. Foot tendon: okay
OBM: Day 9 Mon 10/27/2008 (One Big Meal)
calories are 1375 by Julie Keen's PT estimate
GOOD---- Macros OKAY----1424cal (goal = 1375 cal) YES----fat: 34% .... 54gm .... (goal fat ....36g or more) YES---- pro:40% ....143gm.....(goal prot ...145 g or more) N/A---- carb:25%....94gm ...(no carb goal)
weight 10/27= 168 down 7 lbs! (175 end of refeed 10/20); (begin REPAIR 8/25=173)
__________________________ OBM Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. whey protein shake
2. 3 meals: Turkey burger, 100gm mashed russet potatoes, asparagus, 1/3 apple
3. salad once
4. greek yogurt and blackberries
All food prepared the evening before
__________________________ Exercise & water
Recovery, foam roller, Resistance
Water: 8 cups (goal is 16 cups), got to improve the water
Push up challenge 3x/day: not yet
Comments (One Big Meal) Acknowledgement:
Recovery and resistance as written in the program: My goal this week is to do the exercise program as written and to follow the weekly structure. I did this today.
1. BM= O (for digestion issue details see 9/1/08 log) 2. Sleep: 7 hrs:
3. Foot tendon: okay
OBM: Day 10 Tues 10/28/2008 (One Big Meal)
calories are 1375 by Julie Keen's PT estimate
GOOD---- Macros LOW---1262cal (goal = 1375 cal) YES----fat: 31% .... 43gm .... (goal fat ....36g or more) YES---- pro:36% ....114gm.....(goal prot ...145 g or more) N/A---- carb:33%....108gm ...(no carb goal)
weight 10/27= 168 down 7 lbs! steady (175 end of refeed 10/20); (begin REPAIR 8/25=173)
__________________________ OBM Foodweighed in fitday.com http://fitday.com/fitness/Publ icJournals.html?Owner=etanafin kler
1. whey protein shake,
2. 3 meals: Trader Joe's Palek Paneer, chicken, cauliflower, 1/3 apple
3. salad once
4. greek yogurt and blackberries
5. Fun sized M&M peanuts; 15gm TJs Trek Mix
All food prepared the evening before EXCEPT #5
__________________________ Exercise & water
Aerobic/interval class at work
Water: 8 cups (goal is 16 cups), got to improve the water
Push up challenge 3x/day: not yet
Comments (One Big Meal) Acknowledgement:
Aerobics today as planned: My goal this week is to do the exercise program as written and to follow the weekly structure. I did this today 90% (injury prevented 100% compliance).
1. BM= 1B (for digestion issue details see 9/1/08 log) 2. Sleep: 8 hrs: feel more rested
3. Foot tendon: okay
4. Yesterday I had 2 injuries: I thought the exercise class was cardio, but it was cardi+interval, and the squats made my right knee VERY sore now; Also, while tutoring in an elementary school, I FELL DOWN 1/2 way THE STAIRS OUCH!! I was VERY LUCKY to not have serious injury, but the bottom point of my left hip is very sore. Luckily, today will be a rest day as planned in the structure.
To Do Better today:
Increase water!
Increase sleep!
I just logged in 3 days, from my info in fitday.com. It works better for me to log in 1 day just after it happened, so I remember my BM and sleep and water...
) maybe it doesn't matter and i can cut the cals to c 1350
(sorry to invade your journal etana, I will be starting my own after the marathon 
)
... I'm 168 today, only 20 pounds to go!!! Nah, I live in Silver Spring, MD, about 90 minutes from the Virginia mountains, but I have ankle problems, so no hiking lately.. Anyway, I MUCH prefer hiking in woods over CLIMBING in mountains... lol
Linear Mode
