Wendy Chant Code Crackers Week of July 28, '08

[marymc]

Welcome to the Code Cracker Challenge Board!!!

This is a continuation of the Wendy Chant “Crack the Fat-Loss Code” WOE Challenge Board! Please refer to the July 2008 thread for the general diet information and pick up the book, "Crack the Fat-Loss Code" for full diet information, guidelines, cycling schedules, sample menus, menu logs and more!

Whether you are just starting with the Cycle 1, Week 1 Carb Deplete or you are somewhere along the way, jump on in!! There are people at all levels of the Wendy Chant Way in here. This is a great group of helpful people who will be a great resource and support group for you.

Remember to weigh and measure yourself or select a pair of slacks to judge your losses by – you can choose whether you want to report your stats to the group or not … up to you … but you definitely need a measure of your progress.

Since we have so many levels, it's helpful when you ask questions or claim braggin' rights, if you mention in your postings what cycle, week and day you are on! Especially since the first weeks do have some restrictions that the latter weeks don’t.

Be sure to post tips and such too – especially if you’ve already been doing CTFLC for awhile now! And don't forget to share your menus! That is helpful for others, but also a good measure for others to help you should you encounter any problems yourself!

This is the place to share your weight loss successes, your personal story, your mistakes, grab some support, give some support ... whatever it is. We're here for you and each other. It really is a great group!

Sooooo, how 'bout we get Crackin'?! LET'S DO THIS!!!

[marymc]

This challenge is based on the 8-week program from "Crack the Fat Loss Code" by Wendy Chant. This challenge is open to any and all “Code Crackers” who are at any Cycle, any Week of the CTFLC program, whether it’s Cycle 1, Week 1 or Cycle 4, Week 8 or somewhere in between, and to those who are curious to watch and learn.

In brief, the 8 week program is divided into four cycles.

Cycle 1: Carb-Deplete Cycle – WEEK 1

This is the toughest week! For 7 days you will be restricting certain foods – mostly carbs – in order to manipulate the glycogen stored in the muscle. During this cycle you’ll be shutting off the body’s dependence on sugar and also teach it where to find the fat stores for energy! This week you will be counting carbs very closely so your veggies are somewhat limited and fats are more focused on the good fats. But, if you carefully follow the cycle you will never have to count carbs again!

Cycle 2: Macro-Patterning Cycle – WEEKS 2-4

Now you’ll move into what is called the Macro-Patterning Cycle. This is where you begin to slowly re-introduce carbs into your life, teaching the body to burn fat while slowing down the adaptive response. During week 2, you will begin to bring most of the foods that you consume regularly back into your daily meals. You will see less rigidity in the meal plans—and more substitutions. For best results, it is recommended that you continue to abstain from alcohol on carb-up days during Week 2. During Week 3, you will have two carb-up days, on Wednesdays and Saturdays. After this week is the best time to add in sweets and alcohol on your carb-up days.

*There are 3 kinds of days in Cycle 2.

Baseline Days

This is where you are teaching your body to adapt. You will be taking in the basic nutrients your body needs through proteins, you’ll take in good fats, but you’ll be adding in one starchy food at two different meals in your day, so long as you eat them before 3:00 p.m.

Carb-Down Days

These are days where you will have a more minimal starch intake to force your body to use fat as an energy source. One these days you will still get your fats from good fat sources, and you will consume one starch before 3:00 p.m.

Carb-Up Days

This is where you will increase your starches to stoke the metabolic rate and give the body what it needs for repair and growth. Your last 2 meals on this day will be primarily carbs! Yes, you can splurge on those usual forbidden foods – bread, desserts, pizza and even alcohol. We call these days Food Passes and you have two of them a week, typically on Wednesdays and Sundays, but the beauty of this plan is that you can adjust these Carb Up Days as needed for special occasions, making it very convenient and totally interchangeable.

Cycle 3: Accelerated Fat-Loss Cycle – WEEKS 5 & 6

For the 3rd cycle, you will begin to pick up the pace! You will continue to follow the same types of days that you did with the Macro-Patterning Cycle, but you will change how they are cycled in order to increase the body’s use of fat stores.

Cycle 4: Maintenance Cycle – WEEKS 7 & 8

The 4th cycle is all about teaching your body to reset back to a higher nutrient profile in favor of carbohydrates and fats. During this cycle you will get 2 new days – a cheat day where you can have any food you like – including any carbs you’ve missed, and you’ll also get a High-Carb Day where you have clean starches all throughout your day. If you have made your goal by this week, you will use this cycle to maintain. If you seek to continue your weight loss, you will restart your program at Cycle 2.

Let's get crackin'!!!

[marymc]

donnader!! 5 pounds is fantastic! Glad to have you on board with us. We're gonna get rid of this weight in no time! I know .. this WOEing does seem daunting but I'm starting to get a handle on it. Yep, you got it! For Week 2, day one and two are both Carb Down days, so just follow the sample menus that say Carb Down pretty much, and make the substitutions from the Macro Patterning List for Cycle 2 if you can't deal with a food that Wendy has suggested.

The schedule for Week 2 is Monday - Sunday: Carb Down, Carb Down, Baseline, Baseline, Carb Down, Carb Up, Baseline.

I think most people are pretty much just trying to follow Wendy's suggested sample menus, just to not be too confused. Her recipes are pretty decent actually. I haven't worked my menu out quite yet, but I'll post it as soon as I do! I usually do post mine.

Originally Posted by donnader

I am new to this. I am not sure I am even posting this right. Anyway, I am starting tomorrow week 2. So far the first week I am down 5 lbs. I had thought I would loose more but I'll take the 5 lbs.
Now..a little nervous about week 2. I think I have read and re read that chapter several time's. The book can be confusing because it goes into the second week but has the menue's starting with B day.
I guess since the second week first day is C Carb down day, you just look for examples for Carb down days.
Is that right?
Anyway..I am excited to have this support.
Thank You so much!
I need this!
I have 30 lbs too loose!

[marymc]

Okay, I'm on Cycle 2 - Macro-Patterning, Week 2, Day 1

Here's my planned menu for Monday.

Carb Down Meal (C) - One starch with a protein meal before 3:00 p.m.

Starch at Breakfast Option

1 (P/S) One egg and two egg white egg scramble, one slice of Ezekiel bread (this is 1/2 a serving by Wendy's rules!) w/pat of butter and ½ serving of either hash brown potatoes or grits to make up the rest of the starch
2 (P) Romaine lettuce wrap w/3 to 4 ounces of turkey breast and ½ tablespoon of mayo, pinch of jack cheese and tomato slices, all rolled up
3 (P/V/O) 3-4 ounces of canned tuna in water drained and mixed with celery and one tablespoon of mayo, on bed of mixed romaine and spring greens w/tomato wedges, celery, radishes and cucumber
4 (P/O) ½ cup of full fat cottage cheese
5 (P/V/O) 4 ounce grilled filet mignon steak, one cup of steamed green beans w/smidgen of butter, mixed garden salad of romaine and spring greens lettuces with celery, red onion, cucumber, green pepper, and tomato wedges with 2 tablespoons of vinegar and oil dressing
6 (P) Chocolate Protein shake w/flaxseed oil

That's the plan! See ya'll in the morning!

[Violet Skye]

Gimme 5! Or rather, take 5 from me! I am very excited to see the number on the scale, because I am a slow loser. And this was take before my diuretic has had a chance to do its thing, but since I believe that consistency in weighing in is important (gotta control those variables, eh?) I will do the first-thing-on-Monday as my ritual for the duration.

Today is Carb-Down Day! Wheeeee! I have my menu planned:
1: Coffee/milk, chocolate protein shake
2: 2 slices Ezekiel Bread with 1/2 c. cottage cheese
3: Tuna salad with cherry tomatoes, basil and baby greens from my balcony garden, red peppers, arugula, 1 T basil-parmesan dressing
4: Shake #2, with strawberry-banana-orange Crystal Light powder
5: Chicken drumsticks baked in curry paste, saag paneer, cauliflower baked alongside the chicken (curried cauli is sooo good!!!!)
6: Probably won't happen - I don't typically get munchies at night, but I will have extra chicken on hand prn. Plan B: If I'm out downtown, I can grab a sugar-free fudgesicle at the Dairy Queen.

[kelley17]

[COLOR="Navy"]C1W1D1
Good morning everyone. I just had my first CFLC meal and it was delish. 1 egg 2 egg whites with a little s&p scrambled in a spray of EVOO topped with 1/2 slice of jack cheese (no carbs) and a tsp of hot sauce (1 carb). I love eggs - I know talk to you ladies after a week of it.

Weighed myself this morning after a week of carb bingeing and TOM I've gained a few pounds so I reset my weight and I'm ready to start losing. I'm off to do my W2D1 of PUC and then to swim lessons with the kids.

Oh - how much oil should I add to my protein shake? 1 TBS? Thanks and have a great day. [/COLOR]

[MLR]

Good Morning Everyone. Week #3 for me starting today. Went camping over the weekend and did good eating, did not get in all the meals but sometimes I am just not hungry to eat anything. Maybe that is the problem too of not losing? Did not weigh since Friday and today the scale was up from 132.8 to 133 again, the tape measure still says the same except I lost a inch in the arms and waist but thats been the same for 2-3 weeks. Sometimes I feel skinnier and then sometimes I feel fat again. This week I am going to follow the plan better, I think I have the hang of how it is suppose to work now. Maybe I will see a loss soon. My August goal of 125 isn't going to happen if I don't lose anymore. Although my size 4 shorts did fit good over the weekend. So even though the tape measure or scale doesn't show it the clothes do fit better.

Hope everyone is doing well with their week of eating. Do not get discouraged if the scale or tape measure doesn't show the loss, (I may sound that way, but I am not quitting) just keep eating and following as close as you can and it will happen. I am going by the downloaded version and not the book so the book may be different than what I have but I'm going to follow it better. So everyone keep losing

Have a nice day.

[Lovewins]

Good Morning!

week 3 day 1
First- Welcome all who are new and have some fun week 2's!!

I noticed a question earlier that I also had- Where is the sample menu for week 2? (I loaned my book out this am so I can't reference the exact pages) Right after the carb down schedule - look for week 2. After the recipes and schedules for weeks 2,3&4 are the meal plans for week 3 and 4. A little confusing... but it's there. I thought I was going crazy 'cause I kept looking for my sub sandwich and pizza for "D" day during week two- I know I'd seen it!-going to the meal plans that it should naturally fall under.

My FAVORITE breakfast
5-6 egg whites
2 C. spinach- wilted
fold in 1/4 C. (feta or 3 tbs.)

For base line day breakfast I add 5-6 oz. pre cooked potato with garlic and herb seasoning OR 1/2 C. rice- exchange feta for a little American cheese. Or easier- 2 slices Ezekiel (EZ) toasted.
YUM

Snack
1/2C. cottage cheese with pepper
OR a quick roll up with 2 slices turkey and a little cheese
OR a hard boiled egg with yolk- If I'm still hungry, I'll eat another white.

Favorite Lunch:
2 slices EZ sesame toasted with
4 oz. turkey
1 slice swiss and a bit of spicy brown mustard
add onions, lettuce maybe a slice of Tomato.

Snack
I add some ground flax seed to my protein shake for the fat (if yours contains some- don't add!) and it's wonderful fiber (drink with a straw after blending with ice so you don't miss any) or if no flax a tbs. of cream or 1/2 and 1/2.

Dinner
Seasoned grilled chicken
with 1 C. broccoli and a little cheese on the broc.

a fudgecicle (only on base line days!)

Have any of you tried "Fuse Slenderize"? 2 carbs per serving (2 in bottle) and its got cool vitamins, chromium, Super Citrimax, L-carnitine...non carbonated. It really gets me thru a "sweet" moment! ( I even water it down!) A little pricey but can often find it on sale. Check the label for the "slenderize, tho. There is a another with MANY more calories and carbs...

This is the most I've posted- Sorry if it's lengthy!

These meals have been working beautifully for me. I do not feel deprived and I'm losing as I expect to be. I couldn't ask for more.

I did put my exercise back in this week as I seem to have a little more energy. I do have to comment- I am a napper by nature- but EVERY day I finding myself nodding off. I take a 30 min. siesta just about every day due to, what I classify as, extreme fatigue. This is different from my normal and I'm believing that it's the change of diet and it will level off at some point...

Love being a part of this great group!!
Good luck on continued success!!!

Lisa

[onceNforall]

Week 1....Day 1

Started this morning...weighed and measured (YIKES) and set to go. I actually carbed up most of last week and managed to gain 5lb. I think I've gained most of my weight getting ready to start a diet! This is going to be my last (hence the "onceNforall").

I had sent to Wendy for the log book and they sent me a recipe book and companion guide (lists sample meal plan for every day of the 8 weeks). The recipe book lists the eggs as one whole and 3 egg whites. 1/4 cup of the Egg Beaters original = 3 egg whites. I had the egg cheeseburger this morning with 1 Tbsp of Heinz reduced sugar ketchup (1 carb) and it was delicious!

I have a question....where do you find the flax oil? I looked yesterday and could only find flax oil capsules.

I am so excited about starting this plan and am determined to make it work.

[Lovewins]

Sorry! I should have said my above meals are for baseline days!!

[Lovewins]

Sherrie,

Flax oil has a really , let's say, unique tase. If you add ground flax seeds to your meals or shakes, you get the benefit of the quality fat as well as some fiber. I find mine in the baking aisle with the specialty grains for bread making.

[kelley17]

Sherrie: Not sure what part of NY you are from but if it is upstate I'm sure you have Wonderful Wegmans (after my mom wrote to them for several years they finally came down to the DC Metro area). The flax oil is in the refrigerated section in the health food section. If not you unless you have a grocer with a good health food section - you may have to go to a health food store. Good Luck - I really enjoyed my breakfast this morning - just hope I don't get the shakes around noon from carb withdrawal

[flintchick]

Hello Ladies:
Start of week 2 for me. I was losing quite well until TOM came and I worked out ... think I'm building muscle. So my start weight was 142, today I'm at 138.2... so almost 4 lbs. (I was 137 Saturday morning before working out)

I got some bad news last night, I hope that it doesn't interfere with my diet efforts. When I'm upset I cant eat. But my ex-husband was diagnosed with an aggressive lung cancer in both lungs. My daughter is extremely upset, which upsets me. He had pneumonia in March and the cancer wasn't there then, so this is an extremely fast form of the disease. My daughter (age 20) is a complete mess. It's not looking good. A few years ago, she watched as my Mom died from cancer. It was horrible, and she remembers vividly.

Congrats everyone on your losses! Mine wasn't so much, but I did lose a inch in my waist and 1/2 in my bust.

[onceNforall]

Originally Posted by kelley17

Sherrie: Not sure what part of NY you are from but if it is upstate I'm sure you have Wonderful Wegmans (after my mom wrote to them for several years they finally came down to the DC Metro area). The flax oil is in the refrigerated section in the health food section. If not you unless you have a grocer with a good health food section - you may have to go to a health food store. Good Luck - I really enjoyed my breakfast this morning - just hope I don't get the shakes around noon from carb withdrawal

Thanks, Kelley....yes am in upstate and we do have Wegmans! Never thought to look for it in the refrigerated section. I'm wondering now though whether I need to add it cause at the moment am using the Slim Fast low carb shakes and they already have 9g of fat in them. Maybe they're not the best choice, but they fit the protein, sugar, carb requirements and I like to have something cold I can grab and have in the car. Guess I won't worry about adding any more fat!

[jeanib]

it's so scary for me to post this...never did the message board thing before. I have started Wendy's program today and would like to become part of your group. I am proud that so many of you are doing so well on this program. It makes me hopeful that this will work for me too. I should have my book tomorrow-I am anxious to read it. I don't have alot of problems eating high protein---carbs terrify me (instant weight gain) and the worst issue for me is that it takes such a long time for me to see results, that I have difficulty sticking with it. It's ridiculous. I do need the support of a group....this one seems very focused and friendly. May I please join, even though I am just starting today?

[Violet Skye]

Welcome, Jean and other new friends!

(((Flintchick, Flint's ex and Flintdaughter))) Maybe your daughter can find a support group that will be able to help her get through this. I'd suggest it sooner rather than later. And take care of yourself, too. Which means eating! And venting here, of course.

It's toooaaassssttt tiiiiiime! Yay!!

[snoopylvr]

Hey everyone! Welcome to all the newbies....Hey Mary Mac.

Well, I started back up on Week one today. I was much more prepared and methodical this time around, and have started a journal. I am getting ready to take some pics and do measurements...I'm hoping when i'm all done to send my stuff to Wendy...

My mom bought a new pan (non-stick small "omelette" pan) at K-mart this weekend, and i used it this morning instead of the iron skillet....talk about EASY!!! I was able to make an omelette with my eggs and spinach instead of scrambled!!! now i can go back and forth between the 2 ways of making eggs...amazing how different they taste???

I found flax oil at my trusty Walmart (I spend too much time/money there!!!).....Mary--do you taste the oil when you make your shake??? I would like to try it, but don't want to risk wasting one of my shake packets ($2 each) from Diet Center. Oh, i looked up the nutritional content on the Internet this morning of my shakes (have them left over from another diet) and they fit into her reccomendations very well...they have 16 g of Protein, 1/2 g of fat, 3 carbs, and 1 gram of sugar. In the book Wendy says to find one with less than 1 g of sugar, but it's so close i don't think i'll worry too much!!!

[snoopylvr]

OH, the Diet Center shakes are YUMMY!!!!!!!!!!!!! They are better if you can mix in banana for the thickness (Better than a shake from Baskin Robbins!!!), but obviously we can't do that....I am going to try the Greek yogurt thing mentioned on the original thread (have to make it -- can't buy it here)....I will have to go back and search for the entry where someone told how to make it........A few tbsp of the yogurt makes shakes creamier.

[Lovewins]

Flintchick...

So sorry to hear your news. is on it's way from me.


Jeanib-

Try not to be afraid. If you scroll past the posts (even just my own) you'll see some serious scaredy cats with regard to carbs. "Be not afraid to trust blindly" I'm beginning week three- followed to the letter- no cheats- and I've lost 6+ of my 10 lb. goal. 148/142/138.
You have nothing to lose except chub...

Lisa

[kelley17]

Originally Posted by flintchick

Hello Ladies:
Start of week 2 for me. I was losing quite well until TOM came and I worked out ... think I'm building muscle. So my start weight was 142, today I'm at 138.2... so almost 4 lbs. (I was 137 Saturday morning before working out)

I got some bad news last night, I hope that it doesn't interfere with my diet efforts. When I'm upset I cant eat. But my ex-husband was diagnosed with an aggressive lung cancer in both lungs. My daughter is extremely upset, which upsets me. He had pneumonia in March and the cancer wasn't there then, so this is an extremely fast form of the disease. My daughter (age 20) is a complete mess. It's not looking good. A few years ago, she watched as my Mom died from cancer. It was horrible, and she remembers vividly.

Congrats everyone on your losses! Mine wasn't so much, but I did lose a inch in my waist and 1/2 in my bust.

I will keep you all in my prayers. My dad is currently fighting Multiple Myeloma and it is horrible to see my hero go through this.

[kelley17]

Originally Posted by onceNforall

Thanks, Kelley....yes am in upstate and we do have Wegmans! Never thought to look for it in the refrigerated section. I'm wondering now though whether I need to add it cause at the moment am using the Slim Fast low carb shakes and they already have 9g of fat in them. Maybe they're not the best choice, but they fit the protein, sugar, carb requirements and I like to have something cold I can grab and have in the car. Guess I won't worry about adding any more fat!

I'm sure the shakes are fine. I love Wegmans - I'm so happy I don't live closer to the one near me or I would be broke. Let me know how the shakes are working out I might get some myself. Off to make mine with water. So far feeling pretty good.

[kelley17]

Originally Posted by jeanib

it's so scary for me to post this...never did the message board thing before. I have started Wendy's program today and would like to become part of your group. I am proud that so many of you are doing so well on this program. It makes me hopeful that this will work for me too. I should have my book tomorrow-I am anxious to read it. I don't have alot of problems eating high protein---carbs terrify me (instant weight gain) and the worst issue for me is that it takes such a long time for me to see results, that I have difficulty sticking with it. It's ridiculous. I do need the support of a group....this one seems very focused and friendly. May I please join, even though I am just starting today?

Jeani - I started today too. One of the reasons I've decided to try Wendy's diet is I refuse to be terrified of food anymore. I'm tired of feeling like I have no power over what I eat. The 'carbs are the enemy' is just not for me - I love fruit, corn, bread, pasta. I want to learn how to incorporate these things into my diet so I don't go overboard! Good Luck and I'm right there with you. Everyone on this thread is so positive and supportive!

[kelley17]

Originally Posted by snoopylvr

Hey everyone! Welcome to all the newbies....Hey Mary Mac.

Well, I started back up on Week one today. I was much more prepared and methodical this time around, and have started a journal. I am getting ready to take some pics and do measurements...I'm hoping when i'm all done to send my stuff to Wendy...

My mom bought a new pan (non-stick small "omelette" pan) at K-mart this weekend, and i used it this morning instead of the iron skillet....talk about EASY!!! I was able to make an omelette with my eggs and spinach instead of scrambled!!! now i can go back and forth between the 2 ways of making eggs...amazing how different they taste???

I found flax oil at my trusty Walmart (I spend too much time/money there!!!).....Mary--do you taste the oil when you make your shake??? I would like to try it, but don't want to risk wasting one of my shake packets ($2 each) from Diet Center. Oh, i looked up the nutritional content on the Internet this morning of my shakes (have them left over from another diet) and they fit into her reccomendations very well...they have 16 g of Protein, 1/2 g of fat, 3 carbs, and 1 gram of sugar. In the book Wendy says to find one with less than 1 g of sugar, but it's so close i don't think i'll worry too much!!!

Hi Snoopylvr - I'm a snoopy lover too. Make sure you get your fat in for your meal if you decide not to put it in your shake. I remember Mary being many people's mom last week and telling them you must get the requirements for the program to work. I'm off to make my shake with oil now so I will let you know what i think.

[kelley17]

Lisa - you are an inspiration - I hope to one day be so close to my goal! Thanks for all the advice to us newbies.

[Jassy]

Today is my Week 4, Day 2. This passed weekend has been little tough due to visitors from out of town but I also think there is another reason too, as per Wendy.

I noticed a lot of changed in first 2.5 weeks but it seems to be slowing down. But as per Wendy's book, Week 5 and 6 and I quote her:
"Typically,this is where most diets fail. We can do most things for
a month, even starve ourselves. But by week 5 of any fat-loss program,
the body has learned our tricks; it has identified our patterns.
It wants to adapt, and it does so by reserving and conserving
energy, draining our energy levels, lowering our resistance to
disease, and storing fat.

So I think this is also a reason why this Week 4 is starting to get hard on me.

But we have to stay strong.

I have not been playing with recipes yet. I am trying to keep it simple and use only Wendy's recipes from the book. Once you get a hold off this eating habit, its easy to play around.

[cynthialynn]

Good morning!
Finally joining all of you today and I'm ready to go. I've weighed in this morning at 180.6 (very carbed up as I was 178 yesterday!)
I'm off to make my eggs. Have a great day everyone!

-Cynthia

[Jassy]

Oh I just thought of a recipe that will do it tomorrow on carb-up day.

When we can eat pizza.... what I do sometimes is take pita break- mostly Greek cause its thicker then regular pita break and put tomato sauce and pizza toppings (cheese, veggies, chicken) and then just bake it for few minutes in the over..... its great awesome home made alike pizza. Its very fast and yummy.

Great, cant wait until tomorrow.

[kelley17]

Snoopylvr - currently drinking my shake and don't notice the oil at all. I made mine in my Magic Bullet - with a little ice added too. Yummy Jay Robb's chocolate tastes a little like cake batter - which I LOVE. Good Luck and have a great day.

[imaloser2]

Hello ladies! Some how got my lines crossed and ended up in the other thread~

I finally got to start today! I am eating eggbeaters with butter!

I forgot to measure myself, wanted to do that to see what inches were lost, so I will after I eat!

Good luck on week two!

[6-R-bust-2009]

Today is day 1 for me and my book just came! Cool!!!!
I was real odd for me to have 2 eggs instead of 3+. I did do whole eggs as I cant imagine whites.

I'm using the meats in my freezer instead of everything in Wendys menu so wish me luck. Groceries are $$$ and I sure don't want to waste all that in the freezer even if the fat is a tad higher.
Oh I did weigh against my better judgement and I was suprised as I hadn't weighed in months! Not too shabby with tom just started and already drinking and eating. I'll weigh in a month or two and let you know how it goes! I did measurements a week ago (before pms/tom) and todays measurements were =1 in hips and waist so I guess I'll use last weeks measurements sine I am so bloated. I kdon't want to mess up my experiment results.

For my first snack I mixed a scoop of whey (26 protein) with water , ice and a dash of lemon-ice unsweetned koolaid. Very good!