me too! Why don't you put the BF stats in your table?
I am feeling hungrier, which is apparently a good sign.
Because the table is only for daily & 3-daily values. In another forum I also write down 30d averages and there I do both. I'm stuck at 25% and trend is up, not down while I slashed 200-250kcal from my diet.. result = no change.
Being hungrier is a good sign and it may be the diet, but it also may be hormonal. How is your cycle actually?
Being more hungry can also be a sign of ovulation or PMS. Am ovulating right now and it struck me how the appetite switch turned on just like that within a few hours. Apparently estrogen is a powerful appetite suppressor.. estrogen drops sharply right before ovulation. And apparently progesterone may also drive appetite as well and progesterone will peak about 1 week before menstruation.
Quote:
Originally Posted by Jedi
COMPLIANCE FOR WEDNESDAY
[/b]still struggling with nauseasogot something from the chemist to try and restore the intestinal flora.
Still the food poisoning.. what did you get to 'restore' the intestinal flora. A broad spectrum probiotic is what would work best in those cases.
Being hungrier is a good sign and it may be the diet, but it also may be hormonal. How is your cycle actually?
Being more hungry can also be a sign of ovulation or PMS. Am ovulating right now and it struck me how the appetite switch turned on just like that within a few hours. Apparently estrogen is a powerful appetite suppressor.. estrogen drops sharply right before ovulation. And apparently progesterone may also drive appetite as well and progesterone will peak about 1 week before menstruation.
Interesting. I should be ovulating right now. My cycle is regular within a couple of days with no clear pattern of wt gain/loss at any point in the cycle.
Quote:
Originally Posted by Espi
Still the food poisoning.. what did you get to 'restore' the intestinal flora. A broad spectrum probiotic is what would work best in those cases.
Cals : YES
Protein : NO off by 15gr
Water : YES
Rest : YES
Sleep : YES
Wt 59.5kg, BF 20.1 %
So I have reread the MRM for the third time. For the first weeks Leigh says your wt should stay the same or you lose. She also says many do not lose weight but lose inches. So as I am GAINING weight and increasing in BF I thought I would check my measurements.
Waist I have gained 4cm???? up from 67cm to 71cm!!
Hips gained 1 cm
Thigh gained 1 cm
Knee gaied 0.75 cm
Calf stayed same
and I haven't seen a BF reading of 20+ in a couple of years..... What can I say, I clearly need metabolic repair as am clearly putting on FAT on very low cals.... but it is hard for me to see that this programme will work for me... Sorry this journal seems negative. Normally I don't focus much on wt/BF and focus on training but of corse I am not training at present
Beginning of Week 4 of MRM Cals increased by 5% to 1485, macros remain the same at 40%P, 30%C, 30% F. Add in stretching and foam rolling.
COMPLIANCE for weekend NO... I hiked both days, not hard but 3-4 hours so increased cals to what i thought was right but was away for the weekend and though I ate healthy great stuff, I couldn't comply with macros. Water intake was good though
We were near coast so no snow but howling gales and torrential rain. We got soaked more than once!!!! Did some cool wine tasting here in the Bandol vineyards.
Cals : YES
Protein : YES
Water : YES
Rest : YES
Sleep : YES
Stretching : NO
Wt 59.6kg, BF 17.9%
Had my car towed yesterday and cost me $200 to recuperate it:cry: it was in an area that a policeman told me three weeks ago that parking was "tolerated"!
Your daily bf% fluctuations are quite drastic too, isn't it?
I saw that you really trust your impedence monitor, I am not sure that I do, as I can have daily fluctuations of +/-4% regularly and I am not convinced it really shows a trend. I know hydration and hormones play a big role but a) I try and keep sodium and water in check and b) I see know pattern with regards menstrual cycle. Maybe I will try and write the last 3 weeks in order.
I only trust 30 day average values and track daily.. I've even tracked twice a day for over a year. Can you say OCD (obessive-compulsive disorder)
The evening values showed a very interesting and consistent difference of +2% over the morning value. So, the actual number may not be exact, but the trends over a longer period of time are. At least as long as conditions aren't drastically different. If you start eating a lot more or less carbs, hydration will change and that will reflect on the value. Same for shifts during your cycle which apparently also influences conductivity of the skin.
And then there's yet another caveat.. the hand-held Omron is more for upper body measuring and the Tanita more for lower-body monitoring. Someone who has most fat in her lower body and measures with a hand-held system will have a higher actual bf% than is shown and vice versa.
Actually I could also use a very low-tech solution to track changes: girth circumference is also pretty good.. except that bloatedness will show huge bumps.
I only trust 30 day average values and track daily.. I've even tracked twice a day for over a year. Can you say OCD (obessive-compulsive disorder)
The evening values showed a very interesting and consistent difference of +2% over the morning value. So, the actual number may not be exact, but the trends over a longer period of time are. At least as long as conditions aren't drastically different. If you start eating a lot more or less carbs, hydration will change and that will reflect on the value. Same for shifts during your cycle which apparently also influences conductivity of the skin.
And then there's yet another caveat.. the hand-held Omron is more for upper body measuring and the Tanita more for lower-body monitoring. Someone who has most fat in her lower body and measures with a hand-held system will have a higher actual bf% than is shown and vice versa.
Actually I could also use a very low-tech solution to track changes: girth circumference is also pretty good.. except that bloatedness will show huge bumps.
I used to have a normal tanita that just measured lower body which is where I store most fat. Now I have an ironman tanita where you have footpads and handles so measures upper and lower and you can get the breakdown ..This one has my BF as around 4-5% lower than the older one. It has my lower body at almost double the body fat % as upper which I think is correct. Yes carbs play a big role but I track those carefully... I am often lower BF in the evening though
Your tracking is quite phenomenal I will calculate a 30 day average tonight for nov and oct
The main reason for using the 30d value is that it rules out the hormonal influences that can have a huge influence on water retention for most women and hence influences the values. Apparently there's also some change in the conductivity of the skin that is influenced by hormones.. all the more reason to not get panicky over daily changes.
For the food intake, I've noticed that compliance is a bit better when I don't do it by 7 days as I tend to find a bit too much comfort in compensating by undereating the next day. However, I will shift around overeating days according to the (hormonal) feedback I get, since I believe it's no use to go against what your body wants most (up to a certain extent).
Of course, but I have like 4 different rolling averages..
4d/7d/14d & 30d. It's always nice to look at trends, as long as they aren't messing with your head.. but the rolling ones do this less than daily numbers do.
Only more when you look too much at future trends.. my averages are also projected forwards and that can make you either overly optimistic (like just after TOM when BW goes down no matter how much you eat) or scared (when the reverse happens in the 2nd half of your cycle)
Where are you at in the program? If you're just starting it I'd think that gaining some bodyfat would be natural since you're not "repaired" yet?
I am half way through week four! According to the manual during the first four weeks you should expect to stay the same or lose weight and/or lose inches. I have gained weight and inches every week so far.
I am half way through week four! According to the manual during the first four weeks you should expect to stay the same or lose weight and/or lose inches. I have gained weight and inches every week so far.
Maybe you should post a question in the Fat Loss Troubleshoot forum for Leigh to respond to?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Maybe you should post a question in the Fat Loss Troubleshoot forum for Leigh to respond to?
Great minds think alike I sent her a PM via avidityfitness.net yesterday I hope she has time to reply as I know she is a busy lady. It would just be encouraging to know that some other do gain in the beginning stages and it all still works in the end
Cals : YES
Protein/Macros : YES
Water : YES
Rest : YES
Sleep : YES
Stretching : NO
Wt 59.5kg, BF 19.7%
I am confused about next weeks macros as week 5 sees activity added and a jump of 15% in cals. In one part of the chapter it says macros stay the same and in another part it puts carbs increased fro 30-40% then in the followingchapter it talks about the last carb increase to 55% but if I don't increase them in week 5 then you wouldn't say "last"!! Also a jump from 30-55% seems huge. So if I get no answers ,I am going with the more logical approach to me which is progressive rather than rapid carb increase (as I don't tolerate carbs well!) and will up to 40% next week....
Cals : YES
Protein/Macros : YES
Water : YES
Rest : YES
Sleep : NO just because I slept badly again (a little stress i think)
Stretching : YES
Wt 60.1kg, BF 16.7% weight is still increasing and haven't hit 1500 cals yet. Next week sees cals inceasing by 15% and carbs inceasing by 10% so who knows what the weight will do!
Cals : YES
Protein/Macros : YES
Water : YES
Rest : YES
Sleep : YES (finally slept ok and feel much more positive today)
Stretching : YES
Wt 59.3, BF 16.7%
7 days wt average for week 4 59.7kg
7 day BF average for week 4 18.2%BF (week before starting this the average was 16.3%)
Yesterday went to a biodiversity (organic awareness) day and picked up my half an organic lamb for the freezer.
Starting WEEK 5 of Metrepair
Macros changing to
40% C (still 30% starches)
30% P
30 % F
Cals increase by 15% to 1707 scary territory...
activity is added with 2 full body workouts and 3x30mins cardio at 65% MHR (ie very low exertion!)
So did my first wts workout in 6weeks!! Have only taken off two weeks during last three years to go hiking. I am amazed how much strength I have lost!!! But guess with muscle memory it should return ok. I lift in general in the 3-8 rep range or occasionally in the 8-12 so this is weird to be doing 3x15.....
my quads were so sore doing squats , this I have never had before I had to stick to low wts at 50kg
did squats
lunges
chest press
lat pukkdowns
BB rows
captains chair
back extensions
felt great to be back lifting . kept wts low in everything, it isn't meant to be mega heavy lifting. though i couldn't remember the rest periods suggested so took 60 secs. as a non-DOMSer I am pretty sure I will have DOMS tomorrow!!
Remember, if you aren't used to 12+ reps it is an entirely different rep range altogether and seriously impacts how you feel about it.. it can be waaay more strenuous than lower reps & higher weights, esp on the aerobic level of course.
Still chuckling at myself how I once thought to go back to lifting after having been ill and thinking to do squats in the 20-30 rep range.. man, that was NOT easy at ALL. Quickly dropped back on those.. :P
yeh apart from 20 rep squats I am NOT used to high reps
DOMS today in quads, hammies and all across chest.
COMPLIANCE FOR MONDAY
Cals : YES
Macros : YES
Water 2litres : YES
Activity, wts: YES
Sleep : YES
Stretching : YES
Sodium c3000 : NO was 2500
Wt 59.8kg, BF% 18.5
Took my resting HR on waking, normally its around 47-52 well it was 56. Even in the height of training it never rose like this to show overtraining. Could I have just lost so much cardio fitness in the 4 weeks?
I had to stick to low wts at 50kg 
Linear Mode
