BMR!!! Eating To your BMR... No Matter What!

[Zer]

Originally Posted by Coconutty

I actually recalculated your protein needs according to carbcontrol's formula. What I found was 181g and +/- 10% (18g) is supposed to be your daily requirement. I think you're on the right track with the 150g goal.

Ah, I see now what the +/- 10% is about, a range of 36g around 181g protein - so my goal is 163g-199g protein as a daily need. I rarely make the 150g; cannot imagine how I shall do 163-199g. But thanks for working the formula. I shall rework it, just as I'll rework the BMR formula, every 10# down the scale. And I'll find some protein sources to help me accomplish this intake target. Maybe this is where eggwhite powder is going to come in handy, to boost protein while not elevating carbs. It's a goal!

[Sybilizedliving]

2066 cal (1730-2200 range)
F - 151/67%
C - 30/6%
P - 137/27%

I must say....I'm nervous about my Monday weigh in. I said I'd give this a 2 week trial though!

Have a good weekend everyone.

[Ilpirata]

Alisa, you're doing great... Its when we stall that our determination and comittment is really tested. During my heinous three month no loss period I just had to keep asking myself "do I want to weigh more in a year or less?" It made it impossible for me to give up. This WOE is for life for me. p-e-r-i-o-d. period. No matter what this WOE will guarantee I will weigh less in a year, not more. Hang in there!

Sybil, I'm impressed you've stayed off the scale. Here's wishing you the best weigh in ever.

Here's my totals for friday and today. I failed to meet my BMR friday. Fridays are notorious low cal days for me.

Friday:
grams cals %total
Total: cals-1627
Fat: grams-115 1035 percent-64%
Sat: 47 424 26%
Poly: 20 183 11%
Mono: 33 294 18%
Carbs: grams-30 77 percent-5%
Fiber: 10 0 0%
Protein: grams-125 499 percent-31%
Alcohol: 0 0 0%




Saturday:
Calories Eaten Today
grams cals %total
Total: cals-1949
Fat: grams-184 1659 percent-85%
Sat: 97 874 45%
Poly: 17 153 8%
Mono: 41 371 19%
Carbs: grams-21 66 percent-3%
Fiber: 5 0 0%
Protein: grams-54 217 percent-11%
Alcohol: 0 0 0%

Thats way too los on the protein for today saturday, and i didn't hit the veggie carbs I would have liked. Mainly because I've been out of the house and had to drink coconut oil hot tea toddy to get to my cals.

I weighed 214 yesterday and today which is another pound down. Whatever the scale reads tomorrow morning I'll probably call.


Hang in there gang!

[Sybilizedliving]

Thanks for your support Ilpirata and congrats on breaking your stall! That is fabulous news.

I'm not giving up on this BMR business. We'll see what tomorrow brings........but no matter what, I'm giving it at least the full 2 weeks and tomorrow is only the end of week one.

Today's numbers
1920 (1730-2100 goal)
F 159/75%
C 30/5%
P 95/20%

Have had a real struggle with hunger the last couple days - which is very unusual for me. Am seriously considering backing off on the Spenda. Currently using 4-5 packets per day. Will stop by health food store tomorrow and see if they stock that other one...Stevia I think? Not sure if it's available here in Australia or not but will follow up on it.

Had a very slack weekend of exercise and am feeling a bit guilty about it. Two days of rest, back to back. Not sure if I needed more mentally or physically but tomorrow it's back to the gym!

cheers all.

[Sybilizedliving]

duplicate post

[hummingbird11]

NuNaturals

(I like the liquid better than powder)

Originally Posted by Sybilizedliving

Thanks for your support Ilpirata and congrats on breaking your stall! That is fabulous news.

I'm not giving up on this BMR business. We'll see what tomorrow brings........but no matter what, I'm giving it at least the full 2 weeks and tomorrow is only the end of week one.

Today's numbers
1920 (1730-2100 goal)
F 159/75%
C 30/5%
P 95/20%

Have had a real struggle with hunger the last couple days - which is very unusual for me. Am seriously considering backing off on the Spenda. Currently using 4-5 packets per day. Will stop by health food store tomorrow and see if they stock that other one...Stevia I think? Not sure if it's available here in Australia or not but will follow up on it.

Had a very slack weekend of exercise and am feeling a bit guilty about it. Two days of rest, back to back. Not sure if I needed more mentally or physically but tomorrow it's back to the gym!

cheers all.

[Zer]

Barely 7am on a chilly overcast SoCal morn and I'm full of 20g protein (toward my target of 182g protein daily) and almost 500cals into my BMR:2423cals for the day. Thanks for the formulas and the targets. Life is so much easier with clear data, isn't it? I'm so fuzzy about feeling fat/thin from day to day that my scale is a blessing as it delivers numerical data on how my body is reacting to this increase in food. Yeah, it's a chore to find food, to chew and swallow as much food as it takes to show the results that I'm after: totals and ratios too.

Thin? Well, some days I feel kind of lithe in contrast to how dumpy I feel on other days. Neither is a reliable feedback on my progress in working a LC plan - but having a scale to step up on and to write the results on my tracking sheet helps me to stick with pursuit of protein grams, fat grams. Carbs are too high, but I'm working on using more protein that is carb-free or nearly so. I'm onto eggwhite powder as an additive to boost protein, to kick it up a notch, so that I can announce that I'm finally meeting that goal.

Thanks so much, for this thread, for the formulas, for the great posts here!

[Sybilizedliving]

Thanks hummingbird11. It's sometimes difficult to get 'foodstuff' through customs so I'll need to search for an Australian source but will hang onto that link so I can order some while in the USA later this year.

Well....did my Monday morning weigh in after one week of this challenge and the random number generator has not budged. It's about a 10 week plateau at this point. I'm not giving up - but I'd be less than honest if I didn't say I was getting very frustrated.

I am going to stay the course though. Might even try to UP my calories to closer to the high end of my range since I've basically been eating at the low end for the last 10 weeks anyway (averaging 1700-1800 - BMR range is 1750-2100).

I'm also trying to decide whether to give up nuts or splenda for a week and see what difference that might make. I'm not eating much cheese so I don't think that's a problem. I could add CO. My thought was to just make one change, so that I could see if it made a difference or not, though rather than throw everything at it. Suggestions anyone?

[Zer]

Try here for some Aussie LC support. It's a rich list, mostly devoted to healthy eating. They've been nice to this Aussie-wannabe from SoCal for years now. And I'm green with envy because you have Bulla cream in Australia that I cannot get because Bulla is too busy in Australia to export the good stuff! I've pestered Bulla, to no avail.

Originally Posted by Sybilizedliving

It's sometimes difficult to get 'foodstuff' through customs so I'll need to search for an Australian source... Suggestions anyone?

Just hang in there. Keep tweaking. We each need to find just what our body, our cells, our genetic code wants from us.

[Zer]

Folks, I think I've found a way to boost my protein up to a full quota of daily target grams as I feed myself with a cheesy treat. Yes, Melle has gifted us with a match for the carby Cheetos some of us yearn for. Check it out at Melle's Cheatos made with eggwhites, cream of tartar, grated cheese.

[hummingbird11]

OMG!!!!!!!!!! YUM!!!!!!!!!!!!!!

Oh yeah, I've been eatin' to my BMR this w/e. Seriously. There is NO doubt.

Originally Posted by Zer

Folks, I think I've found a way to boost my protein up to a full quota of daily target grams as I feed myself with a cheesy treat. Yes, Melle has gifted us with a match for the carby Cheetos some of us yearn for. Check it out at Melle's Cheatos made with eggwhites, cream of tartar, grated cheese.

[hummingbird11]

YES. one change at a time so that you can isolate & identify. I vote for nuts.

Yes ~ UP your calories for a day or two. Zig Zag. Go to the high end of your range for a day or two then back down to the low end for a few days then back to the middle. Shake things up!

What kind of exercise do you do? When was your last Induction?

I like your blog!!

Originally Posted by Sybilizedliving

Thanks hummingbird11. It's sometimes difficult to get 'foodstuff' through customs so I'll need to search for an Australian source but will hang onto that link so I can order some while in the USA later this year.

Well....did my Monday morning weigh in after one week of this challenge and the random number generator has not budged. It's about a 10 week plateau at this point. I'm not giving up - but I'd be less than honest if I didn't say I was getting very frustrated.

I am going to stay the course though. Might even try to UP my calories to closer to the high end of my range since I've basically been eating at the low end for the last 10 weeks anyway (averaging 1700-1800 - BMR range is 1750-2100).

I'm also trying to decide whether to give up nuts or splenda for a week and see what difference that might make. I'm not eating much cheese so I don't think that's a problem. I could add CO. My thought was to just make one change, so that I could see if it made a difference or not, though rather than throw everything at it. Suggestions anyone?

[hummingbird11]

GREAT advice!!
The human body may be the most advanced piece of machinery on earth.

Originally Posted by Zer

Just hang in there. Keep tweaking. We each need to find just what our body, our cells, our genetic code wants from us.

[Sybilizedliving]

Originally Posted by hummingbird11

YES. one change at a time so that you can isolate & identify. I vote for nuts.

Yes ~ UP your calories for a day or two. Zig Zag. Go to the high end of your range for a day or two then back down to the low end for a few days then back to the middle. Shake things up!

What kind of exercise do you do? When was your last Induction?

I like your blog!!

Thanks re: blog!

Ok, nuts are off my menu for the next week and I'll give the zigzag a try. Those are the only two changes I'll make for the next week.

Exercise....I'm doing quite a bit. Most days I exercise a minimum of 60 minutes, and have been doing this for 6 months or more. Today I did 30 minutes with trainer (boxing) plus another 40 minutes cardio (1/2 HIIT) and 30 minutes of strength training. Tomorrow's plan is an aqua class followed by swimming lessons (2 hours in the pool). Wed & Fri will be a mix of 30 ST and 30-40 cardio, plus a pilates class on Friday. Thursday is rest day. Saturday will most likely just be cardio or another aqua class.

Last Induction.....I went into low carb by the back door.....by gradually lowering my carbs. I started with the CSIRO diet, then backed off a bit more on carbs and about 10 weeks ago dropped to 20 carbs for 2 weeks. Currently I'm at 30 net carbs per day. Other than a couple kilos, I haven't dropped any measurable weight since dropping my carbs. Inches are dropping nicely though.

My trainer did a quick evaluation today using their handy dandy scale that measures body fat et al with the little electrode thingy. I have dropped from 39% to 38% of body fat in the last 8 weeks (which is nice but not huge) but the odd thing is that it said I'd dropped lean body mass (like 5 pounds worth). Now, maybe the device is wrong as I'd done a 20 minute HIIT prior to the evaluation, but if it's accurate, maybe it means that I'm overtraining/undereating? He really didn't have a clear cut answer for me.

ok, I've rambled enough. Thanks for listening and offering support/help!

[Sybilizedliving]

Originally Posted by Zer

Try here for some Aussie LC support. It's a rich list, mostly devoted to healthy eating. They've been nice to this Aussie-wannabe from SoCal for years now. And I'm green with envy because you have Bulla cream in Australia that I cannot get because Bulla is too busy in Australia to export the good stuff! I've pestered Bulla, to no avail. Just hang in there. Keep tweaking. We each need to find just what our body, our cells, our genetic code wants from us.

yes, the Bulla cream is great, isn't it? I've backed off on that also as it seems to give me heartburn.

I'll keep tweaking.....I refuse to give up, but it does get frustrating at times!

[Cyard]

all. Just checking in. It has been a crazy weekend! Unfortunately, I haven't made my BMR for the past two days. Here are my numbers:

Saturday:

Total: 1364
Fat: 103 930 69%
Sat: 28 248 18%
Poly: 20 181 13%
Mono: 36 322 24%
Carbs: 53 162 12%
Fiber: 13 0 0%
Protein: 65 258 19%
Alcohol: 0 0 0%


Yesterday:

Total: 1347
Fat: 99 894 67%
Sat: 24 218 16%
Poly: 18 158 12%
Mono: 34 309 23%
Carbs: 55 173 13%
Fiber: 11 0 0%
Protein: 67 268 20%
Alcohol: 0 0 0%


I'm finding myself slipping back into my old calorie restrictive habits because the scale went up and didn't budge.

[lisabinil]

Originally Posted by Sybilizedliving

Thanks re: blog!

Ok, nuts are off my menu for the next week and I'll give the zigzag a try. Those are the only two changes I'll make for the next week.

Exercise....I'm doing quite a bit. Most days I exercise a minimum of 60 minutes, and have been doing this for 6 months or more. Today I did 30 minutes with trainer (boxing) plus another 40 minutes cardio (1/2 HIIT) and 30 minutes of strength training. Tomorrow's plan is an aqua class followed by swimming lessons (2 hours in the pool). Wed & Fri will be a mix of 30 ST and 30-40 cardio, plus a pilates class on Friday. Thursday is rest day. Saturday will most likely just be cardio or another aqua class.

Last Induction.....I went into low carb by the back door.....by gradually lowering my carbs. I started with the CSIRO diet, then backed off a bit more on carbs and about 10 weeks ago dropped to 20 carbs for 2 weeks. Currently I'm at 30 net carbs per day. Other than a couple kilos, I haven't dropped any measurable weight since dropping my carbs. Inches are dropping nicely though.

My trainer did a quick evaluation today using their handy dandy scale that measures body fat et al with the little electrode thingy. I have dropped from 39% to 38% of body fat in the last 8 weeks (which is nice but not huge) but the odd thing is that it said I'd dropped lean body mass (like 5 pounds worth). Now, maybe the device is wrong as I'd done a 20 minute HIIT prior to the evaluation, but if it's accurate, maybe it means that I'm overtraining/undereating? He really didn't have a clear cut answer for me.

ok, I've rambled enough. Thanks for listening and offering support/help!

Usually when you are exercising and losing your lean body mass you are not meeting your bodies protein requirements. I recommend reading Lyle McDonalds "The Ketogenic Diet" or Tom Venutos "Burn the Fat Feed the Muscle" (BFFM)-these books tell the science behind this.

[Zer]

Are you ready to discover one of the tastiest way to get protein into a body?

Originally Posted by Melle

Final recipe (barring any further experimentation).

3 egg whites
1/8 tsp cream of tartar
A pinch of salt
1/4 cup to 1/2 cup shredded cheddar cheese (frozen)

Preheat oven to 300 degrees.

Put the frozen cheese in a food processor/blender and chop, until it's in tiny little pieces.

In a mixing bowl, blend first three ingredients, at high speed, until whites form stiff peaks. Sprinkle the chopped cheese, on top of the egg whites. Then, with a teaspoon or a rubber spatula, fold the cheese into the egg whites, VERY CAREFULLY, being careful not to disturb the fluffy whites, but thoroughly spread the cheese, throughout.

Then, using the tip of a teaspoon handle (not the spoon part), dip tiny little clouds of the mixture, and place on a cookie sheet. I would suggest using a sheet of parchment or a silicon baking sheet, but if you don't...spray the sheet, very well.

Then, lightly spray the tops of the puffs, with butter flavored cooking spray. Then, sprinkle grated parmesan cheese, on top of each puff. Then, put another coat of buttery spray, on top of that.

Bake at 300 degrees, for about 20-minutes. For crispier puffs, turn off the oven, and leave them in the oven for at least 30-minutes

The finished product:


In the pan, before they go in the oven:

Eggwhites, folks! Pure protein. Disguised as a Cheato "cheat" - but LC legal!

[hummingbird11]

Originally Posted by lisabinil

Usually when you are exercising and losing your lean body mass you are not meeting your bodies protein requirements. I recommend reading Lyle McDonalds "The Ketogenic Diet" or Tom Venutos "Burn the Fat Feed the Muscle" (BFFM)-these books tell the science behind this.

Aloha Sybilizedliving! Yes, LisaB is correct.
And I can see from your stats you're not getting enough protein:

Today's numbers
1920 (1730-2100 goal)
F 159/75%
C 30/5%
P 95/20%


I would reccomend:

F 60-65%
C 5%
P 30-35%

Try that and see how it works for you!
PS: someone recently gave me the BFFM e-book.
email me at Diane.Thomas at email.com and I'll forward to you!

[hummingbird11]

Originally Posted by Zer

Are you ready to discover one of the tastiest way to get protein into a body? Eggwhites, folks! Pure protein. Disguised as a Cheato "cheat" - but LC legal!

OMG!!!!!!!!!!!!! YAY!!!!!!!!!!!!!!

[Sybilizedliving]

Here's today's numbers.

Calories Eaten Today
grams cals %total
Total: 2005
Fat: 147 1327 66%
Sat: 57 510 25%
Poly: 12 104 5%
Mono: 37 334 17%
Carbs: 31 104 5%
Fiber: 5 0 0%
Protein: 147 587 29%
Alcohol: 0 0 0%

Will try to up protein and see what happens! I'll also send you an email for the ebook - thanks for that.

[Ilpirata]

I'm also trying to decide whether to give up nuts or splenda for a week and see what difference that might make. I'm not eating much cheese so I don't think that's a problem. I could add CO. My thought was to just make one change, so that I could see if it made a difference or not, though rather than throw everything at it. Suggestions anyone?

I definately say NUTs. Get rid of the nuts. They're not induction foods and aren't added until I think rung three or later? They also are notoriously hard to portion control. Maybe drop the nuts and eat slightly higher calories - closer to 2100. I've been eating towards the top of my range. Somedays above and then some days lower (fridays are low).

Hang in there Sybil!

[Ilpirata]

I'm finding myself slipping back into my old calorie restrictive habits because the scale went up and didn't budge.

O Courtney, that sucks for you - its NOT the answer I promise. Well, it wasn't for me at least. Can you try to do the BMR thing for just one week and see what it does for you? I just worry that you may lose on the VLCD but then what will happen when you get to goal? I don't want you to get stuck at 1200 calories a day for life. Yuck! Plus, you work out right? no no - I officially scold you and then give you a hug to keep trying to eatmore!

[Ilpirata]

214

214 this morning. Well, 213.5 then up to 214 so I call 214. I've been praying for one pound a week and since we started this challenge I have averaged 2! I can't believe it. Super happy girl here. If it slows down to 1 lb per week i will still be happy because I'm eating such great food. I love this WOE. 1 lb per week means I would weigh approx 160 in a year from today. On me thats about a size 8~~!!

[Zer]

I too slid back into shortchanging myself in hopes I could WISH a WHOOSH on the scale and see 399# - but all the scale does is go UP when I stop eating all the calories that my body needs.

WHEN WILL I LEARN? Maybe today, huh?

I'm full up with 45g of protein (toward my target of 182g daily) and 862cals of WPP+cacao+espresso+4TbsVCO (toward my BMR:2423cals daily) and just did a refill of a 32oz water bottle (toward my target of 128oz daily) - and I am going to DO THIS RIGHT... JUST FOR TODAY ...AS IF I CARE ABOUT MY HEALTH. I am! Just to be sure, I just tossed my hot slosh into FitDay:

Calories Eaten (8am)
.........grams . cals . %total
Total: 862cals
Fat: 62 558 67%
Sat: 51 462 55%
Poly: 1 9 1%
Mono: 3 29 3%
Carbs: 35 100 12%
Fiber: 10 0 0%
Protein: 45 180 21%
- - - - -
Today's Foods (hot slosh at 8am)
Food Name (Serving Size) ...Cals . Fat . Carb . Prot
ALG's vanilla WPP (30g/scoop) 119 2 7 20
ALG's vanilla WPP (30g/scoop) 119 2 7 20
Espresso (1 Tbs crystals) 24 0 4 0
Cacao, raw (oz) 120 3 18 5
Oil, coconut (4Tbs) 480 56 0 0
Totals 862 62 35 45

[Cyard]

I definitely agree with you, K, it was totally unintentional. I just let my guard down a little bit. My goal is still to aim for my BMR. This week is going to be tough, though, b/c I'm leaving tonight for 5 days at Disney. I've packed nuts to take with me and I can munch on those. I do NOT want to get stuck on a VLCD. No no no! My weight was up to 213.4 too, . I'm interested to see what happens this week when I dont' have my shake.

[Ilpirata]

I definitely agree with you, K, it was totally unintentional. I just let my guard down a little bit. My goal is still to aim for my BMR. This week is going to be tough, though, b/c I'm leaving tonight for 5 days at Disney. I've packed nuts to take with me and I can munch on those. I do NOT want to get stuck on a VLCD. No no no! My weight was up to 213.4 too, . I'm interested to see what happens this week when I dont' have my shake.

I know you'll do your best Courtney. Last time I went out of town I also took LC beef Jerkey and cheese sticks with me. You should be able to eat plenty of salad/meat (chicken ceasar, steak salad etc) hopefully there will be decent options for you. Years since I've been to Disney - Have SO MUCH FUN!!!!

[Zer]

If it were not simply sad, I guess it would be funny that I am forcing myself to eat at 400#. It's the eating that I dislike. The food is fine. I like the food. I just hate putting food in my mouth when all I want is to see my scale telling me 399#.

Here's how I stand at 2pm:

Calories Eaten
.........grams . cals .......%total
Total: 1641cals
Fat: 126 1134 ..............71%
Sat: 63 567 35%
Poly: 3 30 2%
Mono: 23 208 13%
Carbs: 44 120 ...............8%
Fiber: 14 0 0%
Protein: 86 344 ..........22%
- - - - -
Today's Foods (as of 2pm)
Food Name (Serving Size) ...Cals . Fat . Carb . Prot
2x ALG's vanilla WPP (30g/scoop) 238 3 13 40
Espresso (1 Tbs crystals) 24 0 4 0
Cacao, raw (1oz) 120 3 18 5
Oil, coconut (4Tbs) 480 56 0 0
TJ Sardines in olive oil (1can) 220 12 0 26
Olive oil (2Tbs) 239 27 0 0
P'kin Seed, organic (1oz) 180 14 4 9
Pumpkin seeds (spicy) (1oz) 140 11 5 6
Totals 1641 126 44 86

What gives? Maybe I just miss that bizarre "friendship" that I had with food for so many years? Ugh!

[Ilpirata]

What gives? Maybe I just miss that bizarre "friendship" that I had with food for so many years? Ugh!

Its just so freaking complicated! Its not just the friendship with food but also years and years of diet propoganda that gets drilled into us. And our own crazy histories of success through crash diets too. Those all get thrown into the psychological mix to mess with us and stop us from doing what we know is right.

Ugh! just about sums it up!

[Zer]

I sometimes wonder if I'm grieving the loss of a "relationship" with food/carbs, after turning to carbs for comfort for so many years. In time, I'll be GLAD that I have found other comforts, but for now I miss the comfort - so like holding on to a bad relationship for fear that the absence of even a bad relationship will be unbearable. Maybe I need to do some formal grieving processing, move myself through the stages of grief:

Five Stages Of Grief
* 1. Denial and Isolation.
* 2. Anger.
* 3. Bargaining.
* 4. Depression.
* 5. Acceptance.

Is this too absurd for words? Or am I facing loss that is the emotional equivalent (on an immature level, to be sure) to losing an important part of my life, my universe? I wonder. What do you think?