This is a journal to help me learn LC tactics and to record LC success as 2007 draws to an end and 2008 looms large and hopeful ahead of me.
Wish me luck! Luck?
Ah, luck is the residue of design.
Found that in a fortune cookie, ages ago.
Fits into the LC mantra about how failing to plan is planning to fail. So my plans start out each day with a hot slosh of WPP+cocoa+espresso+VCO so that I start off feeling like a LC success. Yay, me!
Wish me luck! Luck?
Ah, luck is the residue of design.
Found that in a fortune cookie, ages ago.
Fits into the LC mantra about how failing to plan is planning to fail. So my plans start out each day with a hot slosh of WPP+cocoa+espresso+VCO so that I start off feeling like a LC success. Yay, me!
FitDay.com
Posted 02-09-2008 at 02:42 AM by Zer
With scales to weigh me in (432.4# on 2/8/08), I figure it's time to start working FitDay to find out true values of what I'm eating on my LC plan.
Looks as if my hot slosh is 500calories a slurp:
...2scoops (60g) of ALG's vanilla WPP
...1 Tbs (each) espresso & cacao
...2 Tbs VCO
Total: 498 calories, with F/C/P=32/17/41grams
Protein goal: 148g daily (400# x .037 = 148g)
Inactive as I am, I shall have to pay attention to calories as well as to curbing carbs, to lose the weight that I aim to lose. Toting up my hot slosh is just the beginning. More items will be figured as I wade further into FitDay.
Looks as if my hot slosh is 500calories a slurp:
...2scoops (60g) of ALG's vanilla WPP
...1 Tbs (each) espresso & cacao
...2 Tbs VCO
Total: 498 calories, with F/C/P=32/17/41grams
Protein goal: 148g daily (400# x .037 = 148g)
Inactive as I am, I shall have to pay attention to calories as well as to curbing carbs, to lose the weight that I aim to lose. Toting up my hot slosh is just the beginning. More items will be figured as I wade further into FitDay.
Total Comments 35
Comments
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As I fiddle with FitDay to work out a menu, I see that I can manage to get a full quota of protein daily if I lean on eggs and fish - and go light on mayo/butter to avoid hitting 3,000 calories daily. I suspect that I cannot lose weight unless I curb calories as I dip into mayo/butter to flavor my food. I wonder if I can manage under 2,000 calories/day for a bit. For example...
Quote:
Hot Slosh (2WPP+espresso+cacao+VCO) ...498 32 17 41
2 cans Sardines, canned in oil ...383 21 0 45 3.5oz Tuna, canned, oil pack ...317 13 0 47 4Tbs Olive oil (in canned fish) ...477 54 0 0 3 Egg, whole, cooked, hard-boiled ...233 16 2 19 1C Celery, raw ...19 0 4 1 1/2C Mayonnaise, regular ...788 87 3 1 1/4C Onions, mature, raw ...15 0 3 0 Totals ...2730cals 224gFat 29gCarb 154gProtein |
Posted 02-09-2008 at 03:19 AM by Zer
Updated 02-09-2008 at 03:23 AM by Zer |
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Added a few more items to FitDay.com so I have some idea of the carb/protein/fat values to the few foods that I have on hand and like well enough to eat daily: salmon, tuna, eggs, bran-rye-crisp crackers (for fiber). With sardines in olive oil as a fallback, I may be able to manage some weight loss to get me into THREE-dom in time to keep me from losing my faith in my ability to get this show on the road. Right now, I doubt myself. A lot.
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Posted 02-09-2008 at 06:38 PM by Zer
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Did well at 4pm, eating 4 bran-rye crackers and finishing off some salmon-mayo and some eggy-mayo salad. If I get too hungry, I can have a can of sardines. I like them just fine. No hardship to eat them, rich with olive oil. Satisfying food. Plenty of protein and no carbs to fret about. Today's been a good day for LC choices. Not much food. That's okay. I'm still stunned at my 432.4# weight. Drinking water. Not enough, but...I'm drinking water.
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Posted 02-09-2008 at 06:41 PM by Zer
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Sardines save the day - and many nights too!
I'm tempted to make this a new BLOG topic, as I owe so much to the little fish packed in olive oil, always at hand to help me get past some 'hunger' hurdle! All protein with no carbs at all. Great way to stay on plan, boost fat (as I mix in the olive oil to moisten the mashed up sardines). I'm thinking I should probably buy by the case, the way I depend on sardines! At 1am I was climbing the walls and just thought I'd try to calm myself with a tin of sardines (instead of "carbs to help me sleep", the knockout dosage). This time, instead of blackening with ground pepper, I used a few drops of balsamic vinegar from a sample sent to me, a tiny plastic vial. Wow! What a kick a few drops of balsamic vinegar gives to 3 wee fish filets mashed up in olive oil and snarfled by a carb-crazed nighttime eater. Fooled my Feast Beast. Totally! Anyone have any similar stopgap to confess? My debt to sardines is so great that I think I shall have to admit that without sardines I'd have no hope of seeing ONEderLand. With sardines, I think I can make it. All the way. Wow! |
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Posted 02-11-2008 at 11:41 AM by Zer
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Just me, Zer.... I don't pop in here very often, but when I do, I read a LOT in your "blog", dear.... as for the sardines, I think that is an utterly TERRIFIC idea.... I try to do them several times a week myself... and of course, LOTS of eggs as well.... (trying to keep MY protein levels up, as I am rarely a "meat" eater).... I just feel deep down that the sardines and eggs are totally healthy and good for YOU....
As for being taken aback by your first weigh in on your new scale - you brought back my memories on that too.... I seldom EVER checked my weight, when I was younger.... I KNEW I was heavy, but had NO idea that I was well over 300 lbs!!!.... my top weight was about 350.... I think THAT is when I decided to permanently get serious about eating.... it took that "shock" to actually reach me.... I am now hanging (bouncing, rather), between 130 and 136lbs.... for the last 3 years or so.... I am SHORT enough, that I should weigh around 100 to 110lbs.... I doubt my body will ever go that low.... and I'm OK with that.... because I FEEL the healthiest I have ever felt in my life.... you, of all my buddies, know how much I have embraced the lowcarb lifestyle... I really DO enjoy eating the healthy stuff.... and at one point in time, I could never imagine CRAVING raw broccoli and veggies - with a yogurt/salsa dip.... as others crave potato chips or cookies.... but I truly do!!!.... and even after all this time, I STILL find it "funny" that I have changed so drastically in my outlook on food and snacking.... My personal feeling, dear... is that you have the nutritional facts and knowledge, down pat.... you are very astute in those areas.... I think what is holding you back, Zer.... are your physical problems.... the gimpy hip, the painful knees, and your balancing on your feet... your fear of falling or rising out of a chair.... your difficulty in climbing in and out of a car, etc.... just being able to get that body moving each day.... even walking around the grounds where you live.... back and forth to the other buildings, the dumpster, the pool area (to sit in the sun for a bit).... if you could somehow "coax" your body to allow you to do that on a regular basis... I think you would see a tremendous improvement.... along WITH your lowcarb efforts... All easier said than done, isn't it??.... I will always be rooting for you, my friend.... I want you to be able to get out there and ENJOY so many other aspects to living, besides the joy of reading, computer usage, and movie watching.... ALL of which I also enjoy myself, as you know.... I'll bop on out of here now.... and stop blathering, OK????..... stay well..... |
Posted 02-11-2008 at 05:36 PM by pitclerk
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One of the things I'd like to be able to do is to visit my LC friends, to travel and spend time with great folks I've met online and would like to see more of than the glimpses I get in pix. That's one of my goals, to travel and meet in person some of the remarkable people who support me in my fight to find again the body that I buried in fat for 35yrs. Oy veh!
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Posted 02-13-2008 at 09:39 AM by Zer
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Quote:
Originally Posted by realityjunkee
I did hire a personal trainer this week and she told me we should be eating the calories for our BMR at our goal weight, not current. So...if you want to be 150 lbs for example, you shouldn't go under 1350 calories - that is the number you burn just waking up and laying around all day. That is a lot different than some opinions I've heard about not going under our current BMR, which of course is significantly higher. Of course, she also said that if I was jogging I shouldn't go under 40% of my calories from complex carbs too - that ain't gonna be happening in my house again.
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Posted 04-15-2008 at 10:32 PM by Zer
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Hypothetical weight: 180# at 5'10" = BMR 1461.5
Calories used by a lazy 5'10" at 180# (hypothetical goal) with BMR of 1461.5? Calories that I need to eat at 413.4# (actual weight today...again...as I contemplate my LC life)? 1461.5 x 1.2 = 1753.8calories, just for breathing, blinking, browsing online (burp) So that's the calories I should avoid eating less than, as I struggle to eat LC? That's a figure my body needs to thrive as I work at losing the pounds of fat that do not need fuel. Back I go to FitDay.com to design myself a minimalist menu, starting off with my hot slosh of 40g protein with a 500cal 'pricetag' on it, for an approximate third of my day's calories in 16oz of warm rich nourishment. Good starter! Midday? Something fishy-mayo on a bed of shaved celery. Maybe an egg too, just for the benefits eggs offer. Evening? I'm thinking sardines, unless something better shows up. Sardines with a drop of two of balsamic vinegar for a sweet treat that fools my Feast Beast into thinking I'm breaking my resolve to avoid staying fat forever. It's a plan! Appease the Feast Beast with a fishy 'sweet treat'! Snacks? Eggs, hard-boiled, seem a really gratifying way to bolster a LC plan. Maybe sprinkle with a thermogenic spice to accelerate metabolism. Some cayenne to spice up life! What will that calorie count be? I'm off to plug it in now. |
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Posted 04-16-2008 at 06:00 AM by Zer
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BMI: 57.3...burns 3,073cals daily (by NutritionData)
Staggering, eh? 3,073cals just to maintain this weight? I don't THINK so!!! My metabolism is more efficient, maintains on far fewer calories daily! Quote:
BMI & Daily Needs Calculator: BMI & Calories Burned Report: You are a 64 year old woman, 5ft 10in / 178cm tall, with a current weight of 400.0lbs. You lead a sedentary lifestyle. Your current Body Mass Index (BMI) is 57.3.
Quote:
BMI is a standardized ratio of weight to height, and is often used as a general indicator of health. The "normal" BMI for an adult woman of your height is 18.5 to 24.9. This translates to a healthy weight range of 129 to 174 lbs. However, BMI does not take body composition into account. A weight above this range could still be considered healthy if your percentage body fat is less than average.
Calories Burned Daily Energy Expenditure: 3073 kcal (12866 kJ) Quote:
Recommended Minimums
Total Carbohydrate 130.0g Dietary Fiber 21.0g Protein 145g NutritionData offers a lot of info, useful data, wonderful colorful charts! I'll be ba-a-ack to check out other stuff. ----- Stats: 5'10"; 64; 508.7/402.4/199 WOE: Atkins+ALGittleman Start Date: 432.4(2/8); 426.2(3/8); 413.2(4/8) 402.4(5/8) ----- |
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Posted 05-11-2008 at 11:39 PM by Zer
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Whew! Yet another BMR Calculator says my BMR is 2,423! That's an easier figure than any I've come across so far!
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Eat everyday to your BMR... NEVER Below. Here's the link to calculate your BMR: BMR Calculator
Quote:
BMR:Basal metabolic rate (BMR) is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans). The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin.
Working the BMR Calculator for 400#, 5'10", 64yrs got me a much lower number of calories for daily chowing down to be in line with fueling my metabolism correctly! Whew! What a RELIEF! The BMR Calculator says: Quote:
You have a BMR of 2423.2.
Okay, if 2423calories is my daily goal, how can I manage that while I stay with Atkins' ratio of 75%fat, 20%protein and 5% colorful carbs (mostly vegie)? FitDay can help me work out a plan. I'm off to plan a LC program at 2423cals! ----- Stats: 5'10"; 64; 508.7/402.4/199 WOE: Atkins+ALGittleman Start Date: 432.4(2/8); 426.2(3/8); 413.2(4/8) 402.4(5/8) ----- |
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Posted 05-12-2008 at 02:17 PM by Zer
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Getting a grip: Daily protein quota, 150g; BMR:2423cals
As I learn more about how to work with FitDay.com to analyze the foods that I am likely to eat, I see that many meals round up to about 500calories - and I'm beginning to see that I can handle ingesting that amount of calories as many times a day as it takes me to reach my BMR:2423cals as well as a 150g protein quota daily to support my current weight (409# today, alas, as weight bounces up from a 402.4# weight a week ago - admittedly a dehydration "low" - sigh! - by a scale-manipilating wishful-thinking dork - yeah, me!). Time to adjust my stats, face facts, get real about the data my scale gives me! I'd like to thank you - all who support me - for helping me to get a grip on a number that has been a mystery to me - and that I suspect is the key to unlocking and letting go of the weight that I intend to let go of once and for all with a diligent LC/Atkins plan. ----- Stats: 5'10"; 64; 508.7/409/199 WOE: Atkins+ALGittleman Start Date: 432.4(2/8); 426.2(3/8); 413.2(4/8) 402.4(5/8) ----- |
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Posted 05-14-2008 at 04:38 AM by Zer
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Targets? BMR:2423cals...Protein:150g...Water:128oz
I'm learning more about FitDay.com than I've done before, as I work to keep up with the folks at a BMR thread that stresses the importance of eating enough to supply a body with fuel that it needs to breathe and perform basic body tasks. More info at http://www.lowcarbfriends.com/bbs/lo...l#post10317512 for those who are curious. Thanks to what I've learned lately, my daily targets are several: Quote:
BMR:2423calories
Protein: 150grams Water: 128oz ----- Stats: 5'10"; 64; 508.7/409/199 WOE: Atkins+ALGittleman Start Date: 432.4(2/8); 426.2(3/8); 413.2(4/8) 402.4(5/8) ----- |
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Posted 05-14-2008 at 10:01 PM by Zer
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Working out nitty-gritty nutrition at FitDayAs I prepare for a better LC day and a more honest accounting at FitDay, I find that I've been erring awfully as I guestimated or worked with inaccurate data.
Lots of great info at the BMR-no-matter-what thread. Good goal-setting and accountability for each day's eating. So now I'm busy working at collecting basic data for my morning mixture to see what I'm fueling up with as a starter each morning in my Hot Slosh (WPP+espresso+cacao+VCO). Getting more accurate with nutritional values at FitDay beats the fuzzy data I've been using as a guestimate: Quote:
Basic Hot Slosh.................. calories . fat . carbs . protein
1 scoop ALG's vanilla WPP (30g/scoop)... 119 2 7 20 1Tbs Espresso (1 Tbs crystals) .......... 24 0 4 0 1oz Cacao, raw .......... 120 3 18 5 1Tbs Coconut oil (VCO) .......... 120 14 0 0 ...Totals ...................................... 383 18 29 25 .................calories . 48%fat . 23%carbs . 29%protein And with 2Tbs VCO ...Totals.............................. 503 32 29 25 ................................................62 %F . 17%C . 21%P Daily Targets: BMR:2423cals / 150g Protein / 128oz water Atkins' ratios: 75%Fat / 20%Protein / 5%Carbs (vegies mostly) Saturday morning is my weigh-in day, to collect accurate data on how well I am meeting my body's nutritional needs. I expect a gain, as I've been eating more calories than my BMR(2423cals) - even more than my fuzzy figures at FitDay show. Sigh. But that's all right. I'm learning. Learning how to use FitDay and learning about tracking down accurate nutritional data and loading it up for my own benefit, so I can actually KNOW what my daily caloric intake is. AT LAST! |
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Posted 05-16-2008 at 09:37 AM by Zer
Updated 05-16-2008 at 10:21 AM by Zer |
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I'm glad to see you are learning a lot from FitDay. I really like it. I ended up buying the program last year and I really really like it. The online one is good, too. The program just has more "extras" on it that are nice.
I hope you've had a super LC day! |
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Posted 05-17-2008 at 04:46 PM by tokenyanke
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Gurk...facing a serious deficit in calories at 10:30pm, so I am doing a 2d Hot Slosh, loaded with 8Tbs of VCO to make my BMR:2423cals. Staggering load of calories, but it's still hot and I cannot imagine putting solid food into me. Gurk...
Quote:
Calories Eaten Today
............ grams . cals . %total Total: 2477cals Fat: 170 1530 61% Sat: 99 895 36% Poly: 13 118 5% Mono: 12 110 4% Carbs: 146 513 20% Fiber: 18 0 0% Protein: 117 467 19% - - - - - cals . gFat . gCarb . gProtein - - - - - 8Tbs Coconut oil (VCO) ...960 112 0 0 2x Basic Hot Slosh ...766 36 58 50 2C Tuna salad ...591 22 40 59 8 Bran-a-Crisp (wheat bran, rye flour) ...160 0 48 8 Totals ...2477 170 146 117 Edit 5/18: Turns out I could not face a 2d Hot Slosh and 3oz (6Tbs) of VCOil at 11pm Saturday with sweltering temps. Decided to err in favor of a queasy tummy poaching inside my hot bod. Not a hot bod in the best sense - but sweltering! |
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Posted 05-17-2008 at 10:38 PM by Zer
Updated 05-18-2008 at 02:40 PM by Zer |
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Hot Slosh Mama strikes again! :-)
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Posted 05-18-2008 at 08:51 AM by tokenyanke
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Ah, but I couldn't do it - that 2d hot slosh on a hot night - so I came up short on calories and grams of protein. Got a lot of water in and spritzed a lot of water on me. What a night!
Doing better today, using FitDay as I stuff in sardines to get halfway to my target BMR:2423calories and protein (150g). It's 3pm and I've no idea how I shall manage to eat more today. But maybe I'll find a way. Thinking to dress salmon with VCOil instead of mayo; wondering what that tastes like. |
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Posted 05-18-2008 at 02:44 PM by Zer
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7pm and I'm done eating. Whew! Here's how it reads:
Quote:
Calories Eaten Today
..........grams . cals . %total Total: 2466cals Fat: 175 1575 65% Sat: 38 339 14% Poly: 2 20 1% Mono: 20 179 7% Carbs: 93 300 12% Fiber: 18 0 0% Protein: 133 532 22% - - - - - Today's Foods Food Name ..........Cals . Fat . Carb . Prot 1 Basic Hot Slosh ...383 18 29 25 2Tbs Molasses, blackstrap ...104 0 26 0 2x TJ Sardines in olive oil ...460 30 2 48 2Tbs Olive oil ...239 27 0 0 4oz P'kin Seeds/Pepitas, salt, roast ...720 56 16 36 4oz Pumpkin seeds (spicy) ...560 44 20 24 Totals 2466cals . 175gFat . 93gCarb . 133gProtein Target protein: 150g Target water: 128oz |
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Posted 05-18-2008 at 06:43 PM by Zer
Updated 05-18-2008 at 06:45 PM by Zer |
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2pm and I've set up food for the rest of the day.
Quote:
Calories Eaten & Planned for Today
......... grams . cals . %total Total: 2474cals Fat: 211 1901 77% <==target 75% Sat: 74 662 27% Poly: 4 37 2% Mono: 20 182 7% Carbs: 38 146 6% <==target 5% Fiber: 1 0 0% Protein: 105 420 17% <==target 20% - - - - - Today's Foods Food Name . Cals . Fat . Carb . Prot 1 WPP/espresso/cacao Hot Slosh 263 5 29 25 4Tbs Coconut oil (VCO) 480 56 0 0 1C Beef, roast, roasted, lean and fat eaten 356 23 0 34 4 Egg, whole, boiled 272 19 2 22 1/2C TJ Mayo (no sugar) 880 96 0 0 3.75oz TJ Salmon, red, wild 193 12 0 23 1/2C Onions, mature, raw 30 0 7 1 Totals 2474cals 211gFat 38gCarb 105gProtein Mayo is probably one of the things I need to work on cutting back a bit, as I dip into that too easily to help fix salads. |
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Posted 05-19-2008 at 02:19 PM by Zer
Updated 05-19-2008 at 02:20 PM by Zer |
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9am...feeling well-nourished, I'm futzing with FitDay to tidy up some entries that are not quite right (like a "liter of olive oil" where I want a Tbs) and need to be deleted - if I can manage to do so.
Quote:
Calories Eaten Today
......grams . cals . %total Total: 503cals for breakfast Hot Slosh Fat: 33 297 58% Sat: 24 216 42% Poly: 0 4 1% Mono: 2 14 3% Carbs: 29 116 23% Fiber: 0 0 0% Protein: 25 100 19% - - - - - Today's Foods Food Name . Serving Size . Cals . Fat . Carb . Prot WPP/espresso/cacao Hot Slosh 263 5 29 25 Coconut Oil (VCO), 2Tbs 240 28 0 0 Totals 503 33 29 25 |
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Posted 05-20-2008 at 09:20 AM by Zer
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