"In this log, I'm going to track my daily stats for Leigh Peele's R.E.P.A.I.R. program, found in her Metabolic Repair Manual. This program is designed to reset a person's metabolism after long periods of overtraining and extreme dieting. "(I've quoted Marty and I'll borrow some structure from her REPAIR log; thanks Marty!)
I began writing, and it got very long, I put my background in a second post.
Plan: REPAIR for 8 weeks, from August 25 to October 19, then resume fat loss diet with what I have learned, to cause desired results of 6 pounds per month.
Short Term Goals:
1. To do the REPAIR program as written for 8 weeks with good spirit, surrender, faith, serenity and compassion
2. To take time to rest and create peace, read, enjoy autumn on my deck, tidy, catch up on home light projects
3. To log results daily and weigh food and hit macros daily
Long Term Goal
1. Effective weight loss, hitting my goals, to get in and get out, and then live a life of maintenance
173 8/25/08
173 10/19/08
166 11/16/08 -6 pounds
160 12/21/08 -6 pounds
154 01/18/09 -6 pounds
xxx 01/25/09 Refeed week
148 02/23/09 -6 pounds GOAL WEIGHT.
Stats:
Age: 62, post-menopausal
Height: 5’4” (lost 2.5" in past 4 years)
Weight: 173
Bodyfat %: about 35% last I looked
____________
R.E.P.A.I.R.
The first phase is Rest. "I am to sit on my ass for the next two weeks and do nothing that my life does not absolutely require."
I am not an overtrainer. I love to NOT do exercise. It is fine for me to rest for 2 weeks and do no activity.
FOOD: Based on Leigh's Metabolic Level Test, I am a level 2.5. (My results - 6 A's, 6 B's, 5 C's,5 D's, One I did not answer; I averaged that to a B-C/Level 2.5.) Based on her Activity Test (with no exercise), I have a 1.2 multiplier on my BMR
Given those results, I have the following food guidelines for the next two weeks:
1200 calories
120+ g protein 40%+
27-33 g fat 20%-25%
75-90g carb 25%-30%
Today is Day 1. Since I will have no workouts to record for awhile, I will be posting about how I'm feeling and how the food thing is going.
Rule 1 No exercise
Rule 2 7-8 hrs sleep tonight
Rule 3 re-calculate maintenance calories gave me 1200 cal / day
Rule 4- Ease in carbs
Rule 5 - water
Rule 6 - sodium < 3000mg
Extra credit:
a. spa, massage, epson salt bath
b. increase potassium and magnesium:
Potassium Morton Light salt, bananas, figs, most seeds almonds
Magnesium spinach, beans, sweet potato
.... My background in next message.
Whew, the planning is very time-consuming
- Etana
I began writing, and it got very long, so skim this if you want to. I'll write results tomorrow.
My reason for the log
1. Your support, which I'm really gonna need and appreciate
2. To be accountable for every calorie & missed hour of sleep
3. To have what I am actually doing written down as a record, to see stalls and progress, and identify what is preventing my results.
__________
Some background on me. I am 62, post-menopausal), feel young and healthy and strong mostly, but also feel the signs of aging.
1. My foot is the worst problem: the tendon of the arch is stretched (valgus deformity) and even with orthodics, walking more than 1/4 mile makes my foot ache. I fear the long hikes I used to love; aerobics classes are mostly out; the treadmill is out, jogging is out.
2. I also don't have the resiliency/bounce I had 10 years ago, going up and down stairs.
3. I also have had chronic digestive problems: a v-e-r-y slow intestine digestion, chronic constipation and gas pocket pain in my right top belly, that I have treated by cleaning up my food and eating simple, but it is still a problem. Gastroenterologists don't seem to know anything about food and its relation to digestion. Leigh mentioned the term gastroparesis, which I will study and get medical advice, but will prefer to treat with food and exercise not drugs. I do not have diabetes, but I will take the next tests for diabetes.
4. I don't lose weight. That's what i'm here for.
I don't lose weight: I've been a yo-yo dieter all my life. First diet at age 12. Diet pills at age 15 with mom's help. Years on WeightWatchers, step aerobics. I did lose 40 pounds about 3 times in my life eating 500-900 cal/day.
5 years ago, I finally got down to 160 and maintained it for the 5 years. But this maintenance was really a 5-year diet, trying to get to 150 unsuccessfully. Years and years of dieting constantly, with the results of maintenance. Then when I gained 15 pounds I did NOT want to get to 205 again, and I scrambled to get the fat off. I see this as a success, not gaining back all my loss.
Thinking the stall was because I cheat too much, 5 months ago at 178 I began tracking every day, no excuses, with a buddy, written down: 1450 calories, 6 small clean meal, palm of protein/fist of carbs, little processed food, including 2-6 days of Body for Life weights/HIIT, and Jazzercise. The first 3 months I got down to 174, or 4 pounds in 3 months. I had hoped for 12 pounds. Very slow.
So I lowered my calories and increased my exercise and got "more perfect": The last 12 weeks of that I did 2 days per week of Eat Stop Eat (ESE), (which I loved!.. a "rest from food"), so that my total average daily calories was decreased to 1200. I did three 4-week Turbulence Training (TT) workouts: weights & HIIT, plus 2 days Jazzercise. I had great hopes and attitude. I dropped another 2 pounds and the scale moved between 172 and 174 for that whole 12 weeks. 6 pounds loss total in 5 months. So I began tracking my food in fitday.com, thinking I was counting wrong (but, fitday was always exact or 100 calories lower than my estimates). So people said, "what about your clothing:" My midriff felt better, my upper body got more toned, butIn the 20 weeks, my pants did not drop even 1 whole size.
I searched for a doctor to look deeper into my bloodwork, my thyroid, what could be done about my slow metabolism. I found an "anti-aging" doctor who specialized in weight management and she told me to do more cardio and stop eating nuts. This left me hopeless, because my thighs were just exhausted already; I was already exercising 5-6 times/ week.
I deliberated whether to do REPAIR. The timing is wrong. I'd rather put in a 3 month push to the Holidays, and then be 10 pounds thinner for Thanksgiving. But when I began another 4 week set of TT, the only thing I could thing to change was to drop my calories down to 1100 calories. And I was tempted to drop to 1000 calories. And I was thinking of how 900 calories would really work. Nothing I did created results. 20 weeks with really no results, why continue with more of that?
At the TT forum, someone pointed me to Liegh Peele's books and I skimmed and read them.
So much of the R.E.P.A.I.R. program spoke to me. I hated it. I resisted it. But in my inner mind the indicators pointed to ME. I live a life of deficit calories.Looking to find a medical problem to call it. Not getting results with all I do. Even if I underestimate by 200 cal per day, and don't count my Orbit chewing gum, I should still have 3-4 pound per month weight loss. In looking for a doctor, I was looking for someone who could identify my problem of no results as a medical problem. Leigh calls it like it is.
I'm going to take a 8 week act of faith in Leigh's program. She seems to be extremely knowledgeable, supports my food and exercise that I have enjoyed and believe in (Body For Life food, and Craig Ballentyne Turbulence Training). She has identified my digestive problems and my living life in caloric deficit while staying 173 pounds. I'm going to give this a chance.
I have a lot of fears. I cannot imagine eating 2000 calories and not gaining weight. I gain weight on 1500 calories. EIGHT WHOLE weeks of "dieting" with the PURPOSE being MAINTENANCE! HUH??? I keep thinking there's a missing link, that if I knew it, i would cause results in weight loss. So that's what I hope to learn, what's missing from my actions that is stalling all my hard work at being healthy and being proud of my body at a weight that is comfortable for me.
R.E.P.A.I.R.
The first phase is Rest. I am to sit on my ass for the next two weeks and do nothing that my life does not absolutely require.
I am not an overtrainer. I love to not do exercise. It is fine for me to rest for 2 weeks and do no activity. (From reading Leigh's books, because of my foot problems, I realize I got very inactive with the spike only of my daily exercise, no NEAT.)
FOOD: Based on her Metabolic Level Test, I am a level two. (My results - 6 A's, 6 B's, 5 C's,5 D's, One I did not answer; I averaged that to a B-C/Level 2.5.) Based on her Activity Test (with no exercise), I have a 1.2 multiplier on my BMR - that seems high, but I live in a city and have to walk a lot to get to work and run errands, and I have two dogs that have to be walked.
Given those results, I have the following food guidelines for the next two weeks:
1200 calories
120+ g protein 40%+
27-33 g fat 20%-25%
75-90g carb 25%-30%
Soon I will be R.E.P.A.I.R.ed, and can diet/exercise and actually GET RESULTS!
If you made it this far, thanks for listening/reading.
Etana
1200 calories
120+ g protein 40%+
27-33 g fat 20%-25%
75-90g carb 25%-30%
This was WAY TOO HARD TO FIGURE OUT, considering I consider myself advanced at counting, but hitting the target MACROs was a challenge. And using grams/oz instead of cups was a challenge. It took over an hour to prepare my day's meals, and still they weren't balanced the way I wanted.
Can any of you offer suggestions to simplify the math and assembling 5-6 meals and a day that hits the macros? I already know that simple 2-item meals works to simplify. I used fitday.com, but it's so tedious, because now it's not in order of my meals, and I'll have to enter it again in the correct order and delete the entries tagged on at the end.
Here is my food for today; the numbers are figured out in fitday.com with weights, not measuring cups (the type of foods I eat):
1. Whey protein shake, 1/2C yogurt, 1/2C blueberries
2. 3/4C Cottage cheese, 3T olive bruschetta for digestion, raw vegies
3. 5 oz Turkey breast & asparagus steamed
4. 1/2C shelled edamame, 1/2C corn, 6 oz chicken, soy sauce
5. Eggwhite protein shake + 1/2 banana + 1T pure peanut butter: this meal was to balance my macros
I figure my BFL palm-sized protein, fist sized carbs very quickly.. but I really need help how to figure meals quickly hitting the macros. I suppose I'll learn a set of meals that work over time. I knew that REPAIR would take a lot more planning in the beginning.
Thanks for reading, and for any (especially honest and direct) help you have to offer along the road.
Remember the macros are for the day, you don't need to hit them for each meal. It really isn't so difficult to figure out once you start entering everything into fitday and seeing how the foods you routinely eat fall out in macros. Basically just plan out in your head a day's worth of food you will eat and enter in. If the macros don't come out right then tweak i.e. add in some more of this, take out some of that, etc.
I'll be following your log with interest ... Leigh is the bomb.
Have your docs tested your for gluten intolerance? Some things you said made me think you might be gluten-intolerant or have Celiac ... if they have and your tests came up negative or inconclusive, I would recommend you do an elimination diet (eliminate ALL gluten for 2-4 weeks) to see if you get better.
__________________
Whatever you give a woman, she will make greater. If you give her sperm, she'll create a life. If you give her a house, she'll give you a home. If you give her groceries, she'll give you a meal. If you give her a smile, she'll give you her heart. ♥
√ Macros:
√ 1200 calories ...... 1,188 cal eaten
√ 120+ g protein 40%+ .... 150.4gm; 51%
√ 27-33 g fat 20%-25% ....... 29.7gm; 22%
√ 75-90g carb 25%-30%.... 83.3gm 26%
1. whey protein shake, greek yogurt & blueberries
2. cottage cheese, olive brushcetta, raw vegies
3. turkey (not deli)
4. edamame salad with chicken and frozen corn some soy sauce
5. egg white protein shake + 20gm peanut butter + 60 gm froz banana
√ Rule 1 No exercise (30 min slow stroll in neighborhood) X Rule 2 7-8 hrs sleep: 5 hours sleep last night √ Rule 3 re-calculate maintenance calories gave me 1200 cal / day
√ Rule 4- Ease in carbs X Rule 6 - sodium < 3000mg
How I felt.
1. Accomplished to hit the macros
2. Tired
3. It took a long time figuring the food, and I was disappointed (and glad I guess) to learn how much salt I probably eat. I never thougght I ate much or that it was an issue to be concerned about.
4. Open to learning from this food and exercise philosophy, hopeful it will be a perfect fit for me.
5. Day 1 is done... It still really feels like a diet.... looking forward to feeling rested. Gotta go to sleep NOW.
Extra credit:
a. spa, massage, epson salt bath
b. increase potassium and magnesium:
Potassium Morton Light salt, bananas, figs, most seeds almonds
Magnesium spinach, beans, sweet potato
I'll be following your log with interest ... Leigh is the bomb.
Have your docs tested your for gluten intolerance? Some things you said made me think you might be gluten-intolerant or have Celiac ... if they have and your tests came up negative or inconclusive, I would recommend you do an elimination diet (eliminate ALL gluten for 2-4 weeks) to see if you get better.
Thanks for the feedback: what specifically makes you think that: what symptoms?
Thanks, Isn't gluten wheat? I rarely eat wheat at all. (Except during refeed type times). I see it's oats too. I eat oats only occasionally, in my favorite Body for Life Golden Pancakes (1C oats, 1C egg whites, 1C cottage cheese, cinnamon, 2 packets splenda)
"A gluten-free diet is recommended amongst other things in the treatment of coeliac disease and wheat allergy. It is a diet completely free of ingredients derived from gluten-containing cereals: wheat (including kamut and spelt), barley, rye, and triticale, as well as the use of gluten as a food additive in the form of a flavoring, stabilizing or thickening agent.Additionally, the diet may exclude oats. Some people for whom the diet is recommended can tolerate oat products and some medical practitioners say they may be permitted,[1] but there is controversy about including them in a gluten-free diet because studies on the subject are incomplete.[2]"
love the sleuthing; I'll ask my doctor again.
Etana
Remember the macros are for the day, you don't need to hit them for each meal. It really isn't so difficult to figure out once you start entering everything into fitday and seeing how the foods you routinely eat fall out in macros. Basically just plan out in your head a day's worth of food you will eat and enter in. If the macros don't come out right then tweak i.e. add in some more of this, take out some of that, etc.
Lara, Hi!
Yeah, that's what I did today and I'm sure this will get easier and then natural. I do like having a protein and carb at every meal, and smaller meals really help my being full and my digestion. So it was a lot of juggling
Celiac can cause a lot of digestive problems, especially the vague ones tht don't easily lend to a diagnosis. A simple blood test will show whether you have it or not.
I'll be following your log with interest ... Leigh is the bomb.
Have your docs tested your for gluten intolerance? Some things you said made me think you might be gluten-intolerant or have Celiac ... if they have and your tests came up negative or inconclusive, I would recommend you do an elimination diet (eliminate ALL gluten for 2-4 weeks) to see if you get better.
In July I changed my primary care physician to one who "specializes in anti-aging and food management." She did an allergy test of some sort. I have it in front of me. She told me all it showed as abnormal was ragweed and mold. (I don't suffer at all from pollen)... I just looked at the wheat, milk, corn, peanut, soybean and luckily chocolate are all normal <5
Do you think that is the test you're speaking of?
Or showing wheat is fine, might be enough to test that?
This all is certainly an unravelling of the puzzle, and the least that will happen on my REPAIR will be a lot of learning and improving my basic daily foods and movement.
If, as Leigh appropriately points out, I am so sedentary now, I must say I do really fear adding calories to my diet. The thought of a 2000 calorie diet immediately triggers a vision of weighing 10 pounds more in 8 weeks. I will have faith and will follow advice.
But perhaps since I'm not really an "overtrainer," but more of a "laze" , I should be doing some light stretching yoga or easy social walking during stage 1 and 2? Like 30 min 4-6 times a week?
When I lived in the city, and when I lived without a car, and when my foot was fine... I have been thinking how much more active I was, even as a chubby gal. Moving to the suburbs is a real car-thing, and I see just from these early conversations what a bad impact it has had on my general movement through the day.
I have another question which I'll put in a separate post.
thanks, Etana
Another workout question. I am needing to drop my EFT automatic-payment to Jazzercise, since I'm doing REPAIR.
1. Is Jazzercise considered 60 minutes of steady-state aerobics that will be acceptable in the OPT training program? I really love this class. How would I consider it. It is 40 min of dancy aerobics and 20 minutes of toning with 5-pound (light for me) weights.
2. At what point will i be able to add Jazzercise back: within REPAIR I read that at Stage 4 I add activity, 65% of my MHR is only 102.7 very slow...
Would a 10 minute warmup and 30 min Jazzercise aerobics qualify for Stage 4, 5, 6 for 2 of the 3 days? I think that might be more like 135 at the peak of the class, but I don't know I do it lighter than I used to due to my foot problem. It is the one "exercise" that I really love. (compared to exercise bike or weights)...
Also,
I have been thinking of walking to and from the bus on my commute, 10 minutes to, and 20 minutes home, sometimes during the week, as a way of changing my sedentary life. Currently I drive the mile to the bus. But I will wait until appropriate stage in REPAIR or as coached by Leigh...
Both of these perhaps are more for the OPT program of fat loss.
If, as Leigh appropriately points out, I am so sedentary now, I must say I do really fear adding calories to my diet. The thought of a 2000 calorie diet immediately triggers a vision of weighing 10 pounds more in 8 weeks. I will have faith and will follow advice.
But perhaps since I'm not really an "overtrainer," but more of a "laze" , I should be doing some light stretching yoga or easy social walking during stage 1 and 2? Like 30 min 4-6 times a week?
When I lived in the city, and when I lived without a car, and when my foot was fine... I have been thinking how much more active I was, even as a chubby gal. Moving to the suburbs is a real car-thing, and I see just from these early conversations what a bad impact it has had on my general movement through the day.
I have another question which I'll put in a separate post.
thanks, Etana
Don't fear the 2000. You need to eat more to help your metabolism start working again. Especially more carbs. The "refeeding" part of Metarepair is a keypart of the program. You wont' get to the point of eating that amount of calories for at least 4 weeks. I think it is the 5th or 6th week that is the refeed week. From what I have read from other's who have done it they only gained like 1-2 lbs. By the time you get to that your metablism should be working much better.
Being sedentary has no impact on how you do the program. This is about REST. Now walking slowly for 30 minutes probably won't hurt anything but you really are not supposed to be doing any extra activity outside of what you need to do for life. Don't try to tweak the program. It is very precise and meant to be done as writen.
NO Macros: too much carb... (i mistakenly thought the max was 35%)
YES 1200 calories ...... 1,198 cal eaten
YES 120+ g protein 40%+ .... 137.8 gm; 45%
YES 27-33 g fat 20%-25% .... 27.1 gm; 20% NO 75-90g carb 25%-30%.... 111.4 gm 35%
food weighed in fitday.com
1. egg white shake, 60gm banana, splenda packet
2. chicken salad, celery, 1T lite mayo
3. 1/2C edamame, 1/2 C corn, 2oz chicken & 20 oz diet orange soda
4. greek yogurt, 1/2C blueberries, 10gm dried cranberries, 10gm walnuts
5. turkey (not deli) and 1/2 sweetpotato, 8gm almonds
YES Rule 1 No exercise (30 min slow stroll in neighborhood)
YES Rule 2 7-8 hrs sleep: 7 hours sleep last night
DONE Rule 3 re-calculate maintenance cal. gave me 1200 cal/day
YES Rule 4- Ease in carbs
YES Rule 6 - sodium < 3000mg
How I felt.
1. Accomplished: almost hit the macros, clean food
2. Still tired, headache, achy thigh muscles
3. Food was easier to figure out; I'm hitting my macros (except I forgot carbs under 30%; ate 35%) ... and stopping eating at 1200!!! And watching sodium! And re-reading the books.
4. Day 2 is done... It still really feels like a diet.... looking forward to feeling rested. Gotta go to sleep NOW.
5. Counting the splenda and Oribit gum; only had 3 pieces today!!
Extra credit:
NO a. spa, massage, epson salt bath
YES b. increase potassium and magnesium:
Potassium Morton Light salt, bananas, figs, most seeds almonds
Magnesium spinach, beans, sweet potato
Food weighed in fitday.com
1. eggwhite shake, 86gm banana;
....41gm strawberries; splenda packet; 35gm dried figs
2. 110 gm baked salmon, 63gm sweet potato
3. 1C greek yogurt, 80gm TJ frozen Berry-Medley
4. 1.5oz turkey (not deli) and 180gm peach
5. 6oz chicken breast, salad, 1T lite ital drsg,
6. 12gm whey protein shake, 3/4 oz almonds, 1/4 oz cashews
YES__Rule 1: No exercise
NO__ Rule 2: 7-8 hrs sleep =6.5 hours sleep last night
YES__Rule 4: Ease in carbs
YES__Rule 6: sodium < 3000mg = 1854 sodium; 1679 potassium
How I felt
1. Tired exhausted; tried to take a 2hr nap today but couldn't fall asleep
4. Day 3 is done...
5. Counting the splenda ( 2 packet); and Oribit gum; only had 3 pieces today!!
Extra credit:
NO a. spa, massage, epson salt bath
YES b. increase potassium and magnesium:
Potassium Morton Light salt, bananas, figs, most seeds almonds
Magnesium spinach, beans, sweet potato
To do better tommorow:
1. more starchy carbs ?? I had 13% today
2. catch up on sleep
Thanks a lot!
What a surprise on the scale today 168, a drop of 5 pounds since Monday, probably water loss, but who cares. I've ranged from 175-172 up and down and up and down going nowhere for 18 weeks.
I'm committed to doing Leigh's program, not "my" program .
Etana
My sister started and for a year i said "ICK," but then she pointed out that Orange Julius used to use raw egg whites.. Does anyone remember Orange Julius?
In your blender, blend for a couple of minutes.
1 cup egg white from container (1/2 container)
1 splenda packet
1/2 frozen banana
ice cubes
Now my sister will add 1/2 orange, 2T yogurt, frozen strawberries instead of the ice cubes. I can't usually spare all those carbs, at this point.
Sometimes I add peanut butter. This morning I added 1T cocoa powder to the banana/egg white.
really nothing different than the whey powder and how you'd use that.
I like it because I like to be eating the eggs during the week, so I alternate the 2 proteins.
How I felt
1. Tired still and headache all day
2. So happpyyyy to see progress on the scale even if temporary!
3. Day 4 is done...
4. Counting the splenda (4 packet); and Oribit gum; only had 1 piece today!!
Extra credit: YES a. spa, massage, epson salt bath: made apt for massage for Tuesday
YES b. increase potassium and magnesium:
Potassium Morton Light salt, bananas, figs, most seeds almonds
Magnesium spinach, beans, sweet potato
To do better tomorrow:
1. increase starchy carbs to 20% (I had 11.4%)
2. catch up on sleep more, (rest stage)
3. count my water
My sister started and for a year i said "ICK," but then she pointed out that Orange Julius used to use raw egg whites.. Does anyone remember Orange Julius?
In your blender, blend for a couple of minutes.
1 cup egg white from container (1/2 container)
1 splenda packet
1/2 frozen banana
ice cubes
Now my sister will add 1/2 orange, 2T yogurt, frozen strawberries instead of the ice cubes. I can't usually spare all those carbs, at this point.
Sometimes I add peanut butter. This morning I added 1T cocoa powder to the banana/egg white.
really nothing different than the whey powder and how you'd use that.
I like it because I like to be eating the eggs during the week, so I alternate the 2 proteins.
Etana
The shake does sound good. I sometimes make scrambled eggs with banana and cinnamon so this sounds similar. I like the combo of sweet + egg. I always have liquid egg whites on hand so might give that a try. I certainly do remember Orange Julius. My dad was a huge fan and we used to make trips out to Tyson's Corner mall from Bethesda just to get them.
The shake does sound good. I sometimes make scrambled eggs with banana and cinnamon so this sounds similar. I like the combo of sweet + egg. I always have liquid egg whites on hand so might give that a try. I certainly do remember Orange Julius. My dad was a huge fan and we used to make trips out to Tyson's Corner mall from Bethesda just to get them.
They were on W 8th street when I lived in NYC, but I rarely allowed myself the calories to enjoy it! Probably scoops of sugar!
Orange Julius Protein Shake OJ 1 cup
Milk 1/2 cup
Water 1/2 cup
1 egg white
scoop of orange flavored protein (I use Orange Nectar)
vanilla extract 1 teaspoon
ground flax 1 tablespoon
ice 1.5 cups
You can also use vanilla protein and eliminate the vanilla extract
FAIR .. Macros: ate at IKEA, good choices, then wasn't hungry to get to 1200 cal
cal ___ NO .. 1,035 cal eaten ____ (goal = 1200 calories)
prot __ YES .. 44% __ 105 gm___ (goal 120+gm protein =40%+)
fat ___ YES .. 21% __ 23 gm____ (goal 27-33 g fat 20%-25%)
carb __HIGH .. 35%__ 87 gm____ (goal 75-90g carb 25%-30%)
30% carbs are starchy carbs _____ (goal = 20%)
weight 8/30=170 (begin REPAIR 173) up 2lb... (total from beginning REPAIR -3)
Comments/questions:
1. So is it okay to go over my carb and my starchy carb if my calories are not too high?
2. What's so terrible with eating UNDER my goal 1200 cal?
3. I was not hungry; I am rarely hungry at 1200 cal if my protein is high; what will it be like to eat 2000 calories??? Will my body really make these adjustments and then begin to drop fat???
4. Tomorrow finishes 1 week of REPAIR!! I'm doing well with it. I'm always hopeful at the beginning and then get slammed with no results... Anyway, there is no cheating or not counting/weighing going on, so at least doing what it takes to get the results I want.
Food weighed in fitday.com
1. 4 eggwhite omelete w/20gm lox, 90gms sweet potato
2. 1 oz turkey breast 3. IKEA: 5oz poached salmon, cooked turnips&carrots,
... and, 1/8C potato, 3 swedish meatballs w/taste of gravy &
... lingonberry sauce (written in Fitday best I could)
4. 1 egg + Golden Pancakes (oats, cc, & eggwhite) 3/4oz lite maple syrup
6. 7gm cashews
NO __ Rule 1: No exercise ... shopping, walked around IKEA for 2 hrs
YES__ Rule 2: 7-8 hrs sleep =7 hours sleep last night
NO__ Rule 4: Ease in carbs 53% starchy carbs (sweetpotato, white potato & 1/3C oats)
YES __ Rule 6: sodium < 3000mg = 1543 sodium is what I calculate fitday.com daily foods eaten, but this is probably a low estimate
How I felt
1. Rested, but felt old: hips, thighs, calves achey from just 2 hrs IKEA walking/shopping
2. I felt relaxed and productive
3. Good choices at IKEA & allowed myself a taste of Carol's Swedish meatballs w/out buying a whole meal of it. Indulged in a fat-free frozen yogurt but didn't eat the cone part.
3. Day 6 is done, weighed, counted... and logged
4. Drank water but am not counting, drank about 6 glasses
5. Had multi-vitamin and 1 probiotic
Extra credit: YES a. spa, massage, epson salt bath: made apt for massage for Tuesday
??? b. increase potassium and magnesium: don't know
To do better tomorrow:
1. decrease starchy carbs to 20% (I had 53%), have a real clean food day
2. catch up on sleep MORE (rest stage)... could be doing better here
3. count my water
- Etana
p.s. one thing I must say to be honest, is that it is 2:40am that I am writing this, in my "REST" stage of REPAIR. I have been getting 7-8 hrs' sleep, but could use a few 10 hr nights.
I wouldn't think one day over carb limit would affect anything. Nor would one day under 1200 calories however eating under your calorie limit is not a good idea. You will be missing out on so many important vitamins/nutrients and needed energy. A vitamin pill helps but still not even close to getting nutrients from whole food sources. Remember the body needs food. Crazy eating is what has gotten you to this place of needing REPAIR.
1200 is very low to begin with for someone at your current weight. I am actually surprised you would be started at such a low intake. Maybe it has to do with what level you are? I am a Level 2 and started close to 1200 weighing in the low 120's.
Congrats on completing the first week. Second week is just a repeat so nothing new to master. Just keep it up!
I wouldn't think one day over carb limit would affect anything. Nor would one day under 1200 calories however eating under your calorie limit is not a good idea. You will be missing out on so many important vitamins/nutrients and needed energy. A vitamin pill helps but still not even close to getting nutrients from whole food sources. Remember the body needs food. Crazy eating is what has gotten you to this place of needing REPAIR.
1200 is very low to begin with for someone at your current weight. I am actually surprised you would be started at such a low intake. Maybe it has to do with what level you are? I am a Level 2 and started close to 1200 weighing in the low 120's.
Congrats on completing the first week. Second week is just a repeat so nothing new to master. Just keep it up!
Lara,
Thanks for your comments and encouragement. I'm gonna aim for those macros every day, especially after a "looser" day. I know what you say. I was a 2-3 and very sedentary for these 2 weeks. Leigh confirmed the 1200 cals. It's exactly the same calories I'd been eating for the past 18 weeks. I weigh 173. I have to assume it is correct...
Thanks also for the congrats; tonight completes week 1 , but I'm doing well really. MUST get more sleep. I've been staying up too late AND having trouble falling asleep.
Etana REPAIRs
Then when I gained 15 pounds I did NOT want to get to 205 again, and I scrambled to get the fat off. I see this as a success, not gaining back all my loss.
But when I began another 4 week set of TT, the only thing I could thing to change was to drop my calories down to 1100 calories. And I was tempted to drop to 1000 calories. And I was thinking of how 900 calories would really work. Nothing I did created results. 20 weeks with really no results, why continue with more of that?
Linear Mode
