~|| Wendy Chant Code Crackers Week of Sept. 1 '08 ||~

[DivaHerself]

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 threads 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!!!

[DivaHerself]

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'!!!

[DivaHerself]

Prior Challenge Threads

Wendy Chant Code Crackers for July '08

Wendy Chant Code Crackers Week of July 28, '08

Wendy Chant Code Crackers Week of Aug. 4, '08

Wendy Chant Code Crackers Week of Aug. 11th, '08

Wendy Chant Code Crackers Week of Aug. 18th, '08

Other Threads:

http://www.lowcarbfriends.com/bbs/ot...loss-code.html


Menu Ideas & Tips:

Wendy Chant Menus


*

[DivaHerself]

So, I guess we're going to open this week for our friends awaiting Gustav's arrival! Here's hoping everybody stays safe, if not dry!

I'm starting Week 5, I think, and tomorrow's weigh-in and measuring may prove interesting. I spent this weekend at our third BBQ contest in three weeks in three different states, and I would be willing to bet that Wendy never, EVER envisioned the Saturday carb-up to include a caramel funnelcake. Honestly, four bites and the magic was OVER. If anything, I undereat on contest weekends now -- instead of plowing through everything the vendors offer. I just hauled along my little half-loaf of Ezekiel bread and some cut-up cucumber in the cooler, and was prepared for contingencies.

We got up this morning to rain, so I reluctantly approached my travel bag to pull out the pair of jeans I had tossed in there "just in case". This is the FIRST time in a NUMBER of years that I have even attempted a pair of the previous season's jeans -- and THEY FIT!!! The same ones that were PAINFUL to wear last February, even with the waistband buttoned wrong to account for expansion!

Now I'm really looking forward to getting into the Accelerated Fat Loss weeks.

[free to be me]

Go DivaGo Diva

Nothing beats a smaller pair of jeans...THAT FIT

Kudos to you and thanks for starting the thread

I'm dreaming of bread in the morning!!!!!

for all those in the gulf region...hope to see you all back here soon with news that all is well...

Good night folks!

Kambry and Agree...ON TO WEEK TWO!!

[Agee]

Week 1 report: down 4.5 lbs!
Yahoo!
I've been keeping it pretty simple and will continue to do so. I am really hoping for some sort of loss this week. Every single past diet/woe I've been on the 2nd week I've lost nothing.
I guess we'll see. Just 1 lb would be great! I am fantasizing about being where some of you all are in 7 weeks (end of my 1st cycle)...then if I can start up a 2nd cycle and I could get to the low 160s by my 40th birthday at the end of Nov. - oh boy! I haven't been in the low 160s for 7 years! Then the 150s (not since my wedding in 1997) and then ?? I haven't been in the 140s since before I met my husband!
I am visualizing success so hard I'm giving myself a headache!
A

[glasschick]

Good Morning Code Crackers! We're saying lots of prayers for those of you in Gustov's path! I'm begining wk 5 today up 1.5 lbs from last week due to a naughty weekend. No one to blame but myself, so I'm not going to get too uptight about it. Did great yesterday until MIL took us out to dinner- wine led to another glass and a poor food choice for dinner. Today is another day! I'm still down 13.5 lbs, so that's pretty good for me. Back to better excercising and sticking to the plan so I can get into that next size down that's filling my closet from last year! YAY Diva on your success with the battle of the jeans!!!
deb

[onexone]

Good morning.

Had a tough Saturday carbup day. It dove-tailed with major PMS bloating and pain and fuzzy thinking... I sought some solace in food and ate until stuffed, and did not resist a few sweet things, but I did stop. And moved on. Then yesterday, I did a carbdown day to counteract the overindulgence in carbs the day before, and I had too few meals and we went out to dinner and ordered something that seemed okay but had hidden no-nos. Grilled shrimp and spinach salad had tiny dry asian noodles woven thorughout the salad and the dressing had mandarin oranges in it. *sigh* we were on our way to a movie so I did the best I could, which was better than what I would have founbd at the theatre...and I boxed up half the salad though I doubt I will be eating it. Today the scale is up 2. TOM is lurking. But it could be any day or within the next 2 weeks. Sigh. this is what it's like for me now. So I may not be taking any weighin seriously until it happens... just have to stay OP, that's all and keep trying on those jeans and jackets. Today is baseline day. Yay!

Diva that's good news on those jeans! That's all the proof I need that this WOE works! Enjoy your success

Oh all my hopes are for those in the hurricane's path. Seems like many people took themselves out of harm's way... I hope the recovery from this storm goes smoothly and that everyone can get the help they need.

[jeanib]

hi everybody! checking in for week 6..dropped a couple pounds last week and feeling great!

[kydanae98]

Hi everybody! I'm back and I am planning on starting week 1 tomorrow...I had lost 11 pounds but put 5 back on so I think I'm ready now...I hope!

[Gracefully]

Hi, Ladies!
I'm new here, on day 2 of first week. Are there any Orthodox Jews here?: My problem is, our Sabbath- from Friday night through Sat. night, 3 meals that have to have 1 slice of bread (can do low carb) each- once I get into week 2 I should be OK, xcpt for that Fri. night slice, which is after 3PM, lol, but this week freaks me out- how can I do this- it will be my sixth and seventh day.... those family meals will be hard- I live in a house of skinnies...
Any ideas?
When does the weightloss start- nothing overnight....

[Jassy]

Hello crackers,

Hope everybody's ok down south, those in Gustav's path.

Today is 2nd round for me, Day 1. So this week will be light carb deplete for me. Enjoying my protein shake and then back to organizing the closet. Tomorrow's gonna be bad, kids back to school, back to traffic.

I started this program with 173 lbs and have lost 18 lbs so far. I did not exercise much, but also did not cheat at all. I followed the program all the way. I also lost 3 dress sizes, many many inches, feel great and am very very happy.

Everybody noticds the weight I lost, including my husband who also did 8 weeks program together with me and he lost 22 lbs. He is not doing it anymore cause he is down to 158 lbs and is 5'11". Just gonna work on toning the body.

Anyhow, have a great day.

[Kambyr]

YAY! I made it through week 1! Not sure if I lost more weight or if I gained back any. I only weight myself on the scale at my gym, so I have to wait until tomorrow.

I actually had a dream about drinking and eating bread sticks last night! It's so funny because when I quit smoking I used to dream about smoking, never thought I'd miss carbs that much. I think I might cheat a little on the no drinking though since I'm going out to Sushi on the 13th and it will be tough not to drink some sake while I'm there. Mmmmm SUSHI! I can't wait.

Here's to week two, and our first D day

[pdxmom]

Congratulations on those of you who completed Week 1. That is the hardest and you won't have to do that week ever again!! Woo Hoo.

I am starting Week 6 today and I've lost 2.6 lbs since last week. (I track Monday to Monday). Total lost on this WOE is 13.4lbs. For those of you still starting out, the weight comes off really slowly the first few weeks but then picks up later in the program. Hang in there, try not to weigh every day (even though I do), and trust the program and it will work for you.

I've recently started exercising and it really makes a difference. I noticed I went from gaining after Carb Up days to only gaining a little or losing after Carb Up days.

Well, many chores to get to today. Have a good day everyone.

[free to be me]

Ohhhhhhhhh BREAD!!!

I have never savored bread so much I am glad I had time this AM to enjoy my breakfast!! What a wonderful compliment to my EWO!!

Newbies...stick to it this week! I feel great today and defo dropped significantly last week...more importantly I sleep better and wake up with ENERGY!!

Hmmm...bummer...the little one does not want to go to the gym Maybe her willingness will improve later.

Gustavo ladies...Blessings to you and your families and prayers for safety

Jassy...thanks for your posts...great inspiration to stick with it...congrats on your loss..WHOOT WHOOT

Kambyr...I dreamed of bread too...and was a little hesitant this AM...I felt 'guilty' for the indulgence. LOL...indulging on Ezekiel Bread! LOL

Happy Labor Day!

[free to be me]

Originally Posted by Agee

Week 1 report: down 4.5 lbs!
Yahoo!
I've been keeping it pretty simple and will continue to do so. I am really hoping for some sort of loss this week. Every single past diet/woe I've been on the 2nd week I've lost nothing.
I guess we'll see. Just 1 lb would be great! I am fantasizing about being where some of you all are in 7 weeks (end of my 1st cycle)...then if I can start up a 2nd cycle and I could get to the low 160s by my 40th birthday at the end of Nov. - oh boy! I haven't been in the low 160s for 7 years! Then the 150s (not since my wedding in 1997) and then ?? I haven't been in the 140s since before I met my husband!
I am visualizing success so hard I'm giving myself a headache!
A

CONGRATS A!! Great job last week!!!

Just remember...one pound (sometimes .25 pound) at a time Many of the Crackers who are in to weeks 5 and beyond said week 2 and 3 showed little to no losses then weeks 4 and 5 dropped again. So stick with it no matter what the scale says this week...the program is designed in 'sections' and weight loss on the scale does not necessarily show immediately. Keep posting and scroll through some of the past weeks if you feel stuck. I did yesterday when I was having my "I just can't get enough food" day, it was helpful to see others there too and now read their posts showing near 20# weight losses

Great job!

[DENMW]

Hi everyone,
I'd like to join in. I bought the book and I have just really skimmed through so that I could get started right away. Can somone please clarify week 1 for me. In the menu plan it appears to show an O for each of the 6 meals. I see that O=fat yet I don't see a fat in the menu plan for each meal. Is that fat optional? Also, I see that cottage cheese is allow once a day. Does it matter what time of day it is eaten? I see it in the menu plans mainly in the early day. I just got back from vacation and am trying to get settled in so I'll be back to post more later. I just wanted to check in for accountability and post my menu.

M1 - 2 HB eggs, black coffee
M2 - 1 EAS carb control shake
M3 - 4 oz chicken breast, about 2 cp. romaine & cucumbers, 1 T evoo, vinegar, stevia
M4 - EAS carb control shake
M5 - 6 oz. chicken, 1 cp. broccoli, 1 cp. cucumber salad, 1 T evoo, ACV, stevia
M6 - 1/2 cp. cottage cheese, cinnamon, stevia

If anyone has any advice on my menu, please feel free to let me know.
Thanks.

[Agee]

I am not the expert on this (I don't even have my book yet!) but I would not skip the fat at each of your small meals. The first day I didn't realize I was supposed to have a full serving of fat and I ate too little protein and I felt terrible...but the second day I was more reasonable and I felt much better. I also felt better when I tried to have a veg. at at least 3/6 meals.
That said, your menu looks really good to me.
Good luck!
A

[kelley17]

Originally Posted by DENMW

Hi everyone,
I'd like to join in. I bought the book and I have just really skimmed through so that I could get started right away. Can somone please clarify week 1 for me. In the menu plan it appears to show an O for each of the 6 meals. I see that O=fat yet I don't see a fat in the menu plan for each meal. Is that fat optional? Also, I see that cottage cheese is allow once a day. Does it matter what time of day it is eaten? I see it in the menu plans mainly in the early day. I just got back from vacation and am trying to get settled in so I'll be back to post more later. I just wanted to check in for accountability and post my menu.

M1 - 2 HB eggs, black coffee
M2 - 1 EAS carb control shake
M3 - 4 oz chicken breast, about 2 cp. romaine & cucumbers, 1 T evoo, vinegar, stevia
M4 - EAS carb control shake
M5 - 6 oz. chicken, 1 cp. broccoli, 1 cp. cucumber salad, 1 T evoo, ACV, stevia
M6 - 1/2 cp. cottage cheese, cinnamon, stevia

If anyone has any advice on my menu, please feel free to let me know.
Thanks.

Make sure you get your 1 fat serving with each meal and eat your protein! If you are hungry between meals add a little more protein, still hungry add a little more fat The most important tips I can give you are:

Eat at least every 3-4 hours, Eat your 1 cup of broccoli everyday (mix it up stir fry, steam, raw), keep those ready made protein shakes for those times when you are out or don't have time to make a meal, and finally come to the board when you get stressed or need encouragement

[kelley17]

everyone. First off prayers to all those in Gustov's pathTake care and be safe!

Had a good weekend - can't believe I'm starting week 6 today No change in the scale but feeling good!

to all the newbies and Congrats to all those of you who made it through week 6!

[Gracefully]

Hi, Ladies!
I'm new here, on day 2 of first week. Are there any Orthodox Jews here?: My problem is, our Sabbath- from Friday night through Sat. night, 3 meals that have to have 1 slice of bread (can do low carb) each- once I get into week 2 I should be OK, xcpt for that Fri. night slice, which is after 3PM, lol, but this week freaks me out- how can I do this- it will be my sixth and seventh day.... those family meals will be hard- I live in a house of skinnies...
Any ideas?
When does the weightloss start- nothing YET overnight....
I'd really appreciate help on this- just finishing day 2 (I am overseas- it's Mon. night)- headachey, etc., but sticking it out. I would be horrified if I stick it out the whole week and mess it up at the end!
Help!!

[kelley17]

Originally Posted by tamjlm

Hi, Ladies!
I'm new here, on day 2 of first week. Are there any Orthodox Jews here?: My problem is, our Sabbath- from Friday night through Sat. night, 3 meals that have to have 1 slice of bread (can do low carb) each- once I get into week 2 I should be OK, xcpt for that Fri. night slice, which is after 3PM, lol, but this week freaks me out- how can I do this- it will be my sixth and seventh day.... those family meals will be hard- I live in a house of skinnies...
Any ideas?
When does the weightloss start- nothing YET overnight....
I'd really appreciate help on this- just finishing day 2 (I am overseas- it's Mon. night)- headachey, etc., but sticking it out. I would be horrified if I stick it out the whole week and mess it up at the end!
Help!!

- I would email directly to Wendy for the answer to that question. A few people have emailed her directly and she responds pretty timely. Sorry not much help.

[DENMW]

Thanks for your suggestions. I really want to do this by the books but I'm still confused about adding fat. I went back to look at the sample meal plan thread and I don't see where everyone is adding in fat at each meal. Are we talking about grams of fat in foods or are we talking about Tablespoons of fat. What exactly equals one fat at mealtime. thanks.

[kelley17]

Originally Posted by DENMW

Thanks for your suggestions. I really want to do this by the books but I'm still confused about adding fat. I went back to look at the sample meal plan thread and I don't see where everyone is adding in fat at each meal. Are we talking about grams of fat in foods or are we talking about Tablespoons of fat. What exactly equals one fat at mealtime. thanks.

A fat serving is whatever the package says:

Oil/butter/mayo is usaully 1 tbsp
cheese is usually 1 ounce or 1/4 cup, 1 slice

Remember you are on week one and many of the sample menus are for the following weeks and you don't add fat to each meal in the later weeks because we are reintroducing starches. For week 1 just make sure you get your one serving of fat with each meal otherwise you will probably be hungry. Oh and for cottage cheese it is full fat the first week only and you can eat it anytime of day - just once a day though.

[free to be me]

Kelley...Great job and keep going! Thanks for being such an inspiration on this thread

I am so excited to have had my EZ bread this AM with my EWO!!! I did not need/want my mid morn 'snack' and was not too hungry at all for lunch! I enjoyed a salad with lettuce, cukes, celery and a TOMATO!!! My dressing was EVOO and ACV with a pinch of garlic salt. YYYUUUUMMMM..... I can't wait to add a second starch on Wed (w2, d3) AND SF Jello!!! WOW

I'll have to say with all my (all-be-it brief) challenge with the ongoing hunger pains yesterday, I feel great today...and I slept like a rock! However I am now freezing!!! I guess my body is shifting into a new metabolic phase This does tend to happen when I lose weight...I get verrrryyyyyy cold hands and feet...I'm good with it 'cause it means my body is burning more claories just to keep me warm

Keep moving along ladies

Still praying for the Gustavo folks!

[DivaHerself]

Mkay, kids, I finally got it pulled together to weigh and take measurements for the close of Week 4 -- one of my little darlings brought home some new germs from school, and was nice enough to share with Mommy , so I'm moving slow today.

The first thing that struck me is that I could not believe I was about to embark on Week 5 -- I have never stuck through four weeks of anything in about as long as I can remember, which these days isn't much. It speaks volumes for the workability of the macropatterning.

I also went back and compared numbers from the very beginning of the program. While I've only lost one net pound (because I'd previously lowcarbed, week 1 didn't make much of a dent for me), it's the other numbers that really tell the tale:
Bodyfat: -3%, arm: -1.75", bust: unchanged, under bust: -1", waist: -.5", waist at navel: -3" (!), hips: -1", upper thigh: -1.5".
If I'd been watching the scale only, I'd be convinced that nothing was happening, but numbers don't lie.

At this rate, I'll be able to fit into the rest of my winter clothes just about the time I'll finally need them.

[Kambyr]

I did power oats today instead of the bread just cuz I've had such low energy I thought the power oats might give me a jump start to the day, it did help quit a bit actually. I woke up late and ate my lunch two hours after my snack, but I think I'll be fine. I'm amazed at how much I looked forward to things like oatmeal and tomoto's today when a few weeks ago I wouldn't even touch them.

For those on week one, I think the most important things are to have protein every meal. Have no more than two "bad" fats a day, ie. cheese, mayo, etc...
Make sure you eat your broccoli and of course you MUST keep your carbs under 20 every day. Also make sure to drink a ton of water.

After completing the first week looking at the rest of this plan it doesn't seem like it's gonna be so bad. I'm really looking forward to all the stuff I get. And I even made my guy bacon, eggs, toast and hashbrowns today and besides wanting a bite of bacon I did fine.

I'm really excited I think this will be a good plan for me.

[kelley17]

Originally Posted by free to be me

Kelley...Great job and keep going! Thanks for being such an inspiration on this thread

I am so excited to have had my EZ bread this AM with my EWO!!! I did not need/want my mid morn 'snack' and was not too hungry at all for lunch! I enjoyed a salad with lettuce, cukes, celery and a TOMATO!!! My dressing was EVOO and ACV with a pinch of garlic salt. YYYUUUUMMMM..... I can't wait to add a second starch on Wed (w2, d3) AND SF Jello!!! WOW

I'll have to say with all my (all-be-it brief) challenge with the ongoing hunger pains yesterday, I feel great today...and I slept like a rock! However I am now freezing!!! I guess my body is shifting into a new metabolic phase This does tend to happen when I lose weight...I get verrrryyyyyy cold hands and feet...I'm good with it 'cause it means my body is burning more claories just to keep me warm

Keep moving along ladies



Still praying for the Gustavo folks!

Alissa, You are going to be saying to yourself - this is a diet? I'm so satisfied and have learned to control my eating and love not having cravings! I have my first real test, Hydrox (yes, I'm a hydrox girl never liked oreos) cookies are out for a limited time again and I bought a package and plan to have a couple on Wed - I just hope I can stop at 2.

I get that cold feeling too! love that it is a sign of my metabolism working.

[kelley17]

Originally Posted by DivaHerself

I also went back and compared numbers from the very beginning of the program. While I've only lost one net pound (because I'd previously lowcarbed, week 1 didn't make much of a dent for me), [COLOR="DarkRed"]it's the other numbers that really tell the tale[/COLOR]:
Bodyfat: [COLOR="Blue"] -3%, arm: -1.75", bust: unchanged, under bust: -1", waist: -.5", waist at navel: -3" (!), hips: -1", upper thigh: -1.5"[/COLOR].
[COLOR="DarkRed"]If I'd been watching the scale only, I'd be convinced that nothing was happening, but numbers don't lie.[/COLOR]At this rate, I'll be able to fit into the rest of my winter clothes just about the time I'll finally need them.

Great Job

[Kambyr]

Yeah I decided to take all my measurments today. I got in really good shape a few years back and I was always mad that I didn't take measurments so I'm not making that mistake again!

I just hope that school doesn't prevent me from having the time to do this plan.

I can't wait for sat. I'm making home made pizza