Wendy Chant Code Crackers Week of Aug. 4, '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 prior challenge thread and the Other Diets board for 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]

ROLL CALL!!!!

This week will be Cycle 2, Macro-Patterning Cycle, Week 3, Day 1 for me!!
(I'm too lazy to add up all the days total LOL...)

Week 3 Meal Plan
B, C, D, B, C, D, B

Two Carb Ups this week!!

Soooo, where are YOU??

[Shelly3899]

Well, I started on Friday (dumb, I know, but we wanted to get started ASAP!), so I will just be Week 1, Day 4 tomorrow. Getting closer...

Michelle

[Carly080408]

I am starting Monday August 4th with Cycle 1, Day 1...Carb Deplete week
I don't know what I am going to have for a menu for the day. Maybe someone could give me some suggestions for the first day. I like eggs, I have protein shakes, broccoli, salmon, burgers, salad, cheese, lunch meat..and some other stuff.

[Lovewins]

Mama Mary,

I called you that earlier today- I guess you may have missed my post about my sins on my carb up day. Now that we're on this new thread, somehow you can't get after me! It's like I got away with something!!! "too late for admonishments!" I said to myself "It's a NEW week!!!"

Have a glorious sunday evening!!

Lisa

[Lovewins]

Monday week 4 day 1

[marymc]

Nah, I saw it. I'm sure you'll be fine. (Can't say I blame ya either!!)

Originally Posted by Lovewins

Mama Mary,

I called you that earlier today- I guess you may have missed my post about my sins on my carb up day. Now that we're on this new thread, somehow you can't get after me! It's like I got away with something!!! "too late for admonishments!" I said to myself "It's a NEW week!!!"

Have a glorious sunday evening!!

Lisa

[Savannah]

Hi ,
I'm writing all that to remind myself! Thanks Marymc for your new link/thread.
I have to say today I have not had all my food. meal 1 oatmeal pancake/crepe. snack of 4 oz turkey/cheese wrap & 1/2 c black beans & brown rice mix. lots of unsweetened iced tea. too hot & after going out in the heat now really not hungry I went from starving to yuck can't eat,
I will do dinner by the plan for today. 106 degrees here with feels like a sauna
Dinner will be 1 c broccoli, tomato & cucumber mix 1c 4 oz chicken evoo & acv

TTFN

[marymc]

Carly, I posted my Week 1 menus that I used on the menu board thinking they might help somebody. In some cases there are multiple choices - either this OR that - and now I can't remember what I chose so I just left it as is. Hope it helps! Menus are posted here

Wendy Chant Menus

Originally Posted by Carly080408

I am starting Monday August 4th with Cycle 1, Day 1...Carb Deplete week
I don't know what I am going to have for a menu for the day. Maybe someone could give me some suggestions for the first day. I like eggs, I have protein shakes, broccoli, salmon, burgers, salad, cheese, lunch meat..and some other stuff.

[marymc]

I did the same thing ... woke up late so I've only had the bigger meals today, breakfast, lunch and dinner, but no snacks. I'll have a chocolate protein shake as a treat later on though, so it'll be at least 4 meals today. I think it's also a hold over from yesterday's (Sat.) Carb Up Day too, because though I woke up ready to eat breakfast (to break that fast lol...) I haven't really been very hungry today. I was gonna post what I ate today, but except for dinner which I just ate, I can't remember!! What a switch from the "old days."

Originally Posted by Savannah

Hi ,
I'm writing all that to remind myself! Thanks Marymc for your new link/thread.
I have to say today I have not had all my food. meal 1 oatmeal pancake/crepe. snack of 4 oz turkey/cheese wrap & 1/2 c black beans & brown rice mix. lots of unsweetened iced tea. too hot & after going out in the heat now really not hungry I went from starving to yuck can't eat,
I will do dinner by the plan for today. 106 degrees here with feels like a sauna
Dinner will be 1 c broccoli, tomato & cucumber mix 1c 4 oz chicken evoo & acv

TTFN

[fitmama]

Reporting for duty....I'm here!!!!

Thank you Mary for being so efficient. You are great!!
Tomorrow, I begin Week 2. I will post my final weight loss for Week 1 in the morning.

Here's a question, we don't have to follow the meal plans right? I can use the substition list instead..... That is what I have done for week one and it worked. Any suggestion?

I look forward to "cracking" with all you this coming week. Good luck to all and good night!!!!

[marymc]

Yep, just use the substitution list and substitute each food group indicated on the planners (sample menus). And remember, this week, you don't have to worry over the carbs so get creative too with seasonings and spices to spice things up a bit!

Hope it's a SWEET number for ya in the a.m.

Originally Posted by fitmama

Reporting for duty....I'm here!!!!

Thank you Mary for being so efficient. You are great!!
Tomorrow, I begin Week 2. I will post my final weight loss for Week 1 in the morning.

Here's a question, we don't have to follow the meal plans right? I can use the substition list instead..... That is what I have done for week one and it worked. Any suggestion?

I look forward to "cracking" with all you this coming week. Good luck to all and good night!!!!

[marymc]

I have been re-reading my book - I've about wore the darned thing out. Anyway, I ran across this statement and thought I would post it as a reminder.

Whether you are just starting, going into Cycle 2 (Weeks 2 thru 4) or Cycle 3 (Weeks 5 & 6) or rounding out your first 8 weeks at Cycle 4 (Weeks 7 & 8) ... it's important to remember this very thing:

"The reason this is an 8-week process and not, say, a 2-week process, is that the body is continually learning to adapt. Even though this may be the first time you’ve ever macro-patterned, the body is very good at adapting."

Follow the rules. Stay the course. Don't cheat. Trust the process.

[d's girl]

Tomorrow begins my 3rd week. At the end of carb deplete I was down 14lbs! I'll see how I did this past week on Tuesday.

[Mischief1]

Good evening or good night as the case may be. I am just checking in so I am part of this thread too. Have been sick as a dog today with headache, diaherrea, etc. Tried eating as I should for Week 1 Day 7, but tonight I just had a protein shake for dinner. Does anyone have suggestions for being sick and trying to do this thing right?
I will try some cottage cheese for my last snack. I found the Low Carb Chocolate Slimfast at Wally World. They are a little sweet, but much better than the protein powder I bought. I may splurge on Jay Robb's again this month - maybe the strawberry flavor.

Sorry to see Lianne go. If not as a great a weight loss as she wanted, I think this group was a good support group for her (as it is for all of us).

Carly - you can pretty well do what you want with the ingredients you listed- everything from stir-frys to cheeseburgers --sick of cheddar? use blue, monterey jack, swiss, etc. If you want to add a little yogurt as a tweak, then be sure you get a plain greek yogurt. Every place from Trader Joe's to Whole Foods to Wally World seems to carry some brand of it but Fage or Oikos seem to be most prevalent. It has a sour taste, but a little added to a protein shake is supposed to be good. I mixed a couple of tablespoons one night with some cocoa powder and splenda to have a nice sweet treat.

I think I made a real mistake electing to stay on carb deplete an extra week - weight loss this am is only 2 pounds in 2 weeks. And I really struck to it for the 2 weeks except for adding stir-fry seasoning one night and a tablespoon of cream cheese to my eggs one morning.

So--Here we go! Week 2 Day 1 is tomorrow! Yipee! Cereal! (which I am not a big eater of but right now it sounds wonderful!)

Connie

[Tyler'sGM]

Originally Posted by marymc

ROLL CALL!!!!

This week will be Cycle 2, Macro-Patterning Cycle, Week 3, Day 1 for me!!
(I'm too lazy to add up all the days total LOL...)

Week 3 Meal Plan
B, C, D, B, C, D, B

Two Carb Ups this week!!

Soooo, where are YOU??

Mary,
What is the Week 2 Meal Plan? The magazine says B C D B C D B. Is this right? Thanks.

[skeeweeaka]

You guys have been doing well...I read the first thread and the weight loss was phenomenal... All of the abbreviations seemed confusing and so did the program, but I don't have the book yet... I joined this community just so I could read these forums lol.. Considering the program but currently on my first week of SB...for now I will follow your progress...

TJ

[Barbcg22]

Hi! I am finishing week 1 today so I am hoping that the scale will look good tomorrow. I had a few questions looking ahead though that concerned me, so I was wondering if anyone who has done this for a while could help me out.
1. I don't see milk, like, anywhere. Is that permanently gone? I used to love high fiber cereal with milk, and I can't see breakfast being eggs (which I now despise after this week!) or oatmeal for the rest of my life.
2. I also noticed there's almost no fruit. Is that like a once a week thing forever too?
3. And on carb up days it shows P/S but never with O. I was looking forward to getting that starch back to make a tuna (with a little mayo)sandwich- even on Ezekial. Can you never have the fat with the protein and starch? I'm just asking because I tried that Suzanne Somers diet briefly and I just found it too unrealistic to never be able to eat a sandwich or turkey burger (or starch with meat) ever again. I'm nervous this is seeming like the same idea.
I'm wondering if the sample menues may just be a little misleading. I can't imagine a lifestyle change that means never having milk again and almost no fruit. What's the deal?

[wildcat1842]

I will be starting Week 2 tomorrow! I can't wait to eat grits! I have only lost 3.6lbs this week, but I am sticking to it! I KNOW this plan will work! Looking forward to this week, and to see how all you ladies do on week 3!

[marymc]

Hi Tyler'sGM,

The magazine skipped the book Week 2 and went straight to Week 3.

If you want to follow the book Week 2, it's C, C, B, B, C, D, B. You only get the one Carb Up day on Saturday.

Originally Posted by Tyler'sGM

Mary,
What is the Week 2 Meal Plan? The magazine says B C D B C D B. Is this right? Thanks.

[marymc]

Hi TJ, nice to meet ya!

[marymc]

Hi Barbcg22 and

No, nothing about milk in the book at all ... truthfully I don't think that Wendy or her crew are milk fans. My personal opinion is that you could begin to add it back after Week 1. The Wendy crew would prefer that you only consume it on your Carb Up Days though, so I suppose to use it at any other time would be a "tweak." As far as where to count it, it would depend on the fat content, so judge that toward your protein and/or fat accordingly. Again, this is just my opinion and is not part of The Plan.

I also personally think that you can begin to substitute some cereals after Week 1 for oatmeal, especially high fiber cereals (not so much on sugar laden cereals - reserve those for Carb Up Days only), however the Wendy crew would probably also say that all cereals would have to be only on Carb Up Day. Again, the use of cereal any other time would be a personal "tweak."

Fruit is introduced in Week 2 only on Carb Up day which is Saturday. It is indicated as "A" as a food type. Starting Week 3 you will have 2 Carb Up Days a week. The most freedom with fruit comes in Weeks 7 & 8.

On the fats, I agree with you that it is unrealisitic to never have tuna salad with mayo and egg on a sandwich - or even a turkey sandwich with mayo on occasion!! And Wendy has said over and over and over that with this WOE there is NO food that is forbidden. None! So my interpretation - and not everybody on the thread agree with me on this one (and that's okay ) - is that you can use fat anywhere, even at meals where no "O" is indicated, but with the understanding that at meals containing starches, you do need to keep controls on it and keep the fat down - possibly even choosing the better fats. High fat and starches aren't a good mix, so best to keep the fat down when you are eating starches. You are permitted 1 to 2 servings of the good fats (olive oil, canola, flaxseed) per day and need to try to limit the bad fats (cheese, mayo, butter) to 20 grams or under a day. Again, this is only my take on it and not everyone agrees.

Originally Posted by Barbcg22

Hi! I am finishing week 1 today so I am hoping that the scale will look good tomorrow. I had a few questions looking ahead though that concerned me, so I was wondering if anyone who has done this for a while could help me out.
1. I don't see milk, like, anywhere. Is that permanently gone? I used to love high fiber cereal with milk, and I can't see breakfast being eggs (which I now despise after this week!) or oatmeal for the rest of my life.
2. I also noticed there's almost no fruit. Is that like a once a week thing forever too?
3. And on carb up days it shows P/S but never with O. I was looking forward to getting that starch back to make a tuna (with a little mayo)sandwich- even on Ezekial. Can you never have the fat with the protein and starch? I'm just asking because I tried that Suzanne Somers diet briefly and I just found it too unrealistic to never be able to eat a sandwich or turkey burger (or starch with meat) ever again. I'm nervous this is seeming like the same idea.
I'm wondering if the sample menues may just be a little misleading. I can't imagine a lifestyle change that means never having milk again and almost no fruit. What's the deal?

[napa4us]

Good Morning everyone!! Wow a new week! Where is the time going?? Oh yeah, it's summer, it seems to always fly by.

I am not weighing in until Wednesday morning. I feel thin this morning, but resisting the urge to weigh myself. I think the most accurate weight for me will be before I start my carb up days.

Connie.. I hate being sick, I hope you get feeling better soon! I also hope your mom is doing well! I am also sad to see Lianne go. I was hoping she would stick it out for the 8 weeks! I really enjoyed her posts!

Have a great day!

[Mandy280]

OK did not get to get on here much this weekend so here is a short summary.
Also posted this on last thread. Forgot we changed. I'm slack Yes I know

Friday: wen to a steak house with friends. ordered 10oz steak, grilled veggies, salad no crutons dressing on the side. Got croutons on it any way and waitress told me to pick them off also was heavily dressed. She wants me to be fat. whats with the wait staff at these places now. Also asked for to go box with meal so I could portion. Had to ask again and wait 10 min. Did not eat free bread only took 2 bites of salad due to fear of dressing. Filled to go box with half the steak minus fat half my veggies and a chunk of the whole wheat bread they gave us.

Sat: Had omlete for breakfast no bagel Snack: protein shake with half a banana and hand full of frozen strawberries mixed in.MMM good Lunch: To go box from night before. so far doing good don't feel to full a little hungry before meals then here it comes the pizza. Should not have done that 3 slice of thin crust all veggie pizza. Felt like crap right away

Sunday: still feel full. I knew this would happen can't eat. have shake at 10 am. have eggs at 1pm have shake at 4pm have chicken at 6pm(just a little bit can't eat much still) 9pm SF jello and spray whip stuff.

Monday: Today a new day thank God!
Mandy

[Mandy280]

Quote:
Originally Posted by mknight
Hi Everyone, this past week has been a struggle, my scale is not moving but my life is a breakneck speed and I really was not able to stay on point with the WOE. I am feeling it today. My house is in construction, and I spend my weekends working with the contractors to get it done, it was supposed to be completed 3 months ago. i have finally reached my stress point. And although I did not actually go and eat a carton of ice cream as I would have in the past, I didn't stay on the plan either.

As I look at this coming week is it no better, 3 lunch meetings, two birthday parties, a concert... I have decided that I need to start over, rededicate myself to the plan and follow Mary's golden rule of "stick to the plan" I am going to kind of take this week off - meaning- follow when I can, and don't stray too far, but I plan to start at the beginning next Monday.

I am sharing this as I have found you all to be so inspirational, and I know you will help me get it right the second time.

thanks for all of your great upbeat posts!

OMG Marie, I so know how you feel right now. We just remodeled most of our house. Kitchen completly ripped out no way to cook any thing a wall being knocked out wiers hanging from the celling, panneling in the living room tore down, sheet rock going up, contents of the kids room in the garage my room ended up in the living room, and we had to live in this mess from Feb. till May. My DH and me and a few friends who do this for a living did all the work. Saved a lot of money but sometimes I just wanted to screem. I redid the hall bath my self. New sink new shower door beautiful light fixture. Old wall papper gone( talk about something that will make your blood boil wall paper!) I was kind of like Tie (not sure how it's spelled) from xtream home make over. Shut myself in and got it done. Now I know what gose on when he closes the door... alot off bleep @!*** bleep.

Any way Marie I know it's hard right now but it's all going to be worth it. I have beautifull hard wood floors now so much better than the old nasty carpet, my living room is bright and open no loner looks like a cave and I have a kitchen now not a kitchenette. Also I went with out an oven for 2 1/2 years and never had a dishwasher. Got both now. So happy. And I almost like to clean now?

So hang in there. If your helping with some of the work I know your getting the exercise you need and as for the food I understand how hard it can be with every thing that is going on but it sounds like you are doing well making the best possible choices. I can't wait till you start again. You'll have a fresh new start with a home your proud of and a refreshed energy.
Mandy

Yes this is another copy and paste for me. got to do better to keep up

[kelley17]

Good Morning! Week 2 Day 1
Down for a total of 8 lbs - Yipee, good start.

Mandy I answered you on last weeks post - but good job! I can't believe your waitress told you to pick the croutons out - did you mention the dressing? Did she tell you to use your napkin to clean off the lettuce Sounds like you were pretty much in control except for the pizza - a weakness of mine too!

Weil, I already ate my breakfast this morning. scrambled eggs with 2 pieces of EZ cinnamon toast (each w/ 1/2 pad of butter). I made sure to eat all my eggs before I touched the second piece of toast and then ended up sharing it with my 2 little girls.

Mama Mary - can you please post your week 2 menus on the Menu thread? I still don't have my book - I keep checking the tracking page and their server is down. Have a great day.

[onceNforall]

Whew....made it through week 1 with a 10.5lb loss. Better yet...I hit the 250's and I haven't seen that # in over 5 years!! I have bounced between 262 and 295 for the past 5 years and have NEVER been able to break the 260 mark. You can't even believe how thrilled I am this morning.

I'm a little nervous about adding back in the carbs, but am anxious to see how my body reacts. I am very carb sensitive, but have never done it with the macro-patterning and the science behind this sounds so believable. I'll put it to the test.

Will probably spend most of the day with my mom in the hospital, but gonna be prepared today....packing snacks and lunch to take with me and maybe even dinner too as she might be discharged and that will mean I'll be at her house for dinner tonight. Don't want to be stuck with no food on plan.

Good luck to all of you this week. I feel like we're an army marching toward the enemy (and conquering it as we go). Some of us are on the front lines and some further back (as we've started at different times). We all have the same goal and together we can win this battle. [COLOR="Red"]FORWARD TROOPS!![/COLOR]

[Mandy280]

Originally Posted by kelley17

Good Morning! Week 2 Day 1
Down for a total of 8 lbs - Yipee, good start.

Mandy I answered you on last weeks post - but good job! I can't believe your waitress told you to pick the croutons out - did you mention the dressing? Did she tell you to use your napkin to clean off the lettuce Sounds like you were pretty much in control except for the pizza - a weakness of mine too!

Weil, I already ate my breakfast this morning. scrambled eggs with 2 pieces of EZ cinnamon toast (each w/ 1/2 pad of butter). I made sure to eat all my eggs before I touched the second piece of toast and then ended up sharing it with my 2 little girls.

Mama Mary - can you please post your week 2 menus on the Menu thread? I still don't have my book - I keep checking the tracking page and their server is down. Have a great day.

Kelly, I saw that. Thanks. I can be a little slow some times. Anyway don't think I even want to eat pizza again. Funny I was such a carbaholic and now I just can't wait till the next carb down day. I will be more thoughtfull on my next carb up day thats for sure.

So, like many of you I am learning alot through all this. Like before this WOE I would eat untill I felt full and I thought I was not over stuffing, but I have learned over the past 2 weeks that if I eat the amounts suggested in the book I think I am still hungry for about 5-10 min after. The hungry feeling is gone after that and I am fine untill the next meal. I guess I was over eating even when I thougt I was not. As an indirect result of meal planning I have become more organized and more aware of time. This has always been a problem for me. I am the definition of procrastination. You know me. I'm that friend or reletive you have to tell to be there an hour earler than shes supposed to be. I am the student that gets the report done the night before. If you told me last week you were coming to my house on tuesday I cleaned up an hour before you got there. Sorry I'm rambling. You get what I'm saying my life is better in many ways.

Thank You Wendy Chant, and Thank You All You Crackers! Have a Wonderfull Moday!

Mandy
week 3 day 1
Weight ? not sure haven't weighed since last week but my pants fit better and my DH says I look like I lost

[fitmama]

Congratulations to All!!! you losers. And to me toooooooo
I am officially down 6.2 lbs. I have not seen this since I did WW after my son's pregnancy. That was 12 year ago. And then, the most I saw was 4 lbs the first week. You guys are all great. Connie, I hope you feel better soon. And I was also sorry to see Lianne go. I hope she can figure things out soon. Gotta run today, my tutoring bootcamp is beginning and I need to get my mini classroom ready. I will check in later.....