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Old 04-16-2012, 09:17 AM   #1
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I think I messed up my 1st DD plan with whey protein...

I had bulk whey protein from the grocery store with no nutritional content on label. Planned my 1st low-carb Down Day with two 1 cup containers with 1/2cup light soy milk (5 net carbs per cup and 60 calories) and 1/2 cup almond/coconut milk blend (0 net carb per cup and 45 calories) to make 1 cup of "milk". Then I added some 0 calorie/carb raspberry liquid to each one and about 1 heaping T. of the whey protein powder to each and shook them up. Tasted good, but the powder didn't mix well. Thought I'd look up the protein powder calories when I got to work, and looks like there's some variation and it may be pretty high in calories for my 1st down day. I'm thinking I'm closer to the 1 scoop. Darn it.
Popular Serving Sizes of Protein Powder Fat(g) Carbs(g) Prot(g) Calories
1 tbsp 0.06 9.52 2.64 49 calories
1 scoop 0.13 20.96 5.81 107 calories
1/4 cup 0.24 38.10 10.56 194 calories

So that's 53 calories per cup combined for the "milk", + the whey protein @ 107 per each container. For breakfast I drank 1 cup Light Soy Milk (60 calories) with 1/4 C. Original Fiber One (30 cals, 6 carbs, 1 protein) with 1/2 packet of Stevia. So for bkfast, lunch, and afternoon gives total day calories before supper tonight: 408. Not great. What in the world will I eat tonight for 92 calories???? Looks like I'll have to find a lower calorie way to get in my protein on down days. I'd made a big pot of chicken soup with celery and mushrooms, but was afraid I couldn't calculate the calories correctly for today.
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Old 04-16-2012, 09:31 AM   #2
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Quote:
Originally Posted by razberry View Post
I had bulk whey protein from the grocery store with no nutritional content on label. Planned my 1st low-carb Down Day with two 1 cup containers with 1/2cup light soy milk (5 net carbs per cup and 60 calories) and 1/2 cup almond/coconut milk blend (0 net carb per cup and 45 calories) to make 1 cup of "milk". Then I added some 0 calorie/carb raspberry liquid to each one and about 1 heaping T. of the whey protein powder to each and shook them up. Tasted good, but the powder didn't mix well. Thought I'd look up the protein powder calories when I got to work, and looks like there's some variation and it may be pretty high in calories for my 1st down day. I'm thinking I'm closer to the 1 scoop. Darn it.
Popular Serving Sizes of Protein Powder Fat(g) Carbs(g) Prot(g) Calories
1 tbsp 0.06 9.52 2.64 49 calories
1 scoop 0.13 20.96 5.81 107 calories
1/4 cup 0.24 38.10 10.56 194 calories

So that's 53 calories per cup combined for the "milk", + the whey protein @ 107 per each container. For breakfast I drank 1 cup Light Soy Milk (60 calories) with 1/4 C. Original Fiber One (30 cals, 6 carbs, 1 protein) with 1/2 packet of Stevia. So for bkfast, lunch, and afternoon gives total day calories before supper tonight: 408. Not great. What in the world will I eat tonight for 92 calories???? Looks like I'll have to find a lower calorie way to get in my protein on down days. I'd made a big pot of chicken soup with celery and mushrooms, but was afraid I couldn't calculate the calories correctly for today.
YOU WILL BE FINE, LIFE HAPPENS!!
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Old 04-16-2012, 11:11 AM   #3
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So, should I count this as an Up day, then? I'll probably be eating about 600-700 calories if I eat a 250 calorie supper tonight. I think I need to read up a bit more about the plan.
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Old 04-16-2012, 11:17 AM   #4
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600-700 cals is not an UD. This is definitely a DD. My DDs are typically between those numbers. Don't worry about EXACT calories. If you look at the JUDDD calculator, it gives you DD %'s for different rates of weight loss and maintenance. Run your numbers for all the weight loss %'s and you will get your range for DDs. It will make you feel better for when you have a DD like today.
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Old 04-16-2012, 11:55 AM   #5
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I do 700 calorie DDs and always have. Make this a DD, and enjoy JUDDD!
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Old 04-16-2012, 07:57 PM   #6
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It's still a DD. Just go with it, do an UD tomorrow, and you get another shot at a DD the next day.

It really is ok.
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Old 04-17-2012, 02:49 AM   #7
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This is a learning experience. 600 - 700 cals is an not unusual beginning DD for many successful JUDDD BUDDDs. AND you learned a valuable lesson. Not a bad start at all.
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Old 04-17-2012, 03:27 AM   #8
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And for future reference - on what you can do for 92 calories.

Big Salad (4 cups = 50 cals approx) with a little low fat danish fetta cheese (have a small amount for example 15gms - 1/2-3/4 of oz = 28 cals - packs a taste punch)

Cabbage dish (huge thread on this - 3 shredded cups = 50 cals) Light Laughing Cow Cheese (23 cals for one wedge) and a little of something to yuck it up!

Have you discovered Shirataki Noodles yet?

Rice Cakes with a low cal spread (protein based if you can), low cal pickles, salsa

Baked Mushrooms
Baked Tomatoes with some anchovies on top
Small salad

Check the DD food thread.

And don't worry - 700 cals is fine on a DD!
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Old 04-17-2012, 03:47 AM   #9
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I think that's a great first DD!!!
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Old 04-17-2012, 04:53 AM   #10
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It sounds like you did well! My DD has generally been 700 cals all along, sometimes a bit more or less, and I'm losing. It might take you a few days of the cycle to find a groove you can live with.
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Old 04-17-2012, 03:13 PM   #11
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See, you did great? We worry too much. Relax, rotate, rejoice.
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Old 04-17-2012, 06:22 PM   #12
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Good news: You actually took in fewer calories than you suspected. I use NOW whey protein powder, which is 105 calories per scoop (28 gm). I just went and measured, and one scoop is equal to 5 level tablespoons. So if you had a heaping tablespoon, that was probably closer to about 40 calories, not 105.

The real lesson here? Measure accurately! Never use a heaping spoonful, since you really have no way of knowing how much you've used. One tablespoon? 2? 3? Who knows? Try not to use soup spoons or coffee spoons either. Instead, use real measuring spoons and level them off carefully if you want an accurate calorie count. Weighing is most accurate (good digital scales are only about $15).
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