WENDY CHANT CRACK THE FAT LOSS CODE FOR NOVEMBER 23, 2009

[mcjful]

Welcome to the Code Cracker/Conquer Challenge Board!!!

Please look over this post for helpful links and suggestions!

This is a continuation of the Wendy Chant “Crack the Fat-Loss Code” & "Conquer 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" or "Conquer 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'/Conquering?! LET'S DO THIS!!!

BASIC INFO

Wendy Chant Code Crackers for July '08 FIRST 6 POSTS VERY VERY HELPFUL!!!

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

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


PREVIOUS WEEK'S CHALLENGE THREAD

WENDY CHANT CRACK THE FAT LOSS CODE FOR NOVEMBER 16, 2009

MENUS AND RECIPES

Wendy Chant Menus

Crack The Fat Loss Code - Recipes

****FOR ROSE'S CTFLC PLANNERS - SEND EMAIL TO

mcjful@hotmail.com


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'!!

[jilro]

marking my spot. good night

[Angiegirl]

I'm here too!

[Piacerex2]

I just finished 4 weeks on Sunday, and measured and weighed myself this morning for the first time since the beginning of week 2. I am very disappointed that I've not lost a pound since the first week, and have lost minimally in inches. I have followed crack to the letter and drink 80-90 oz water daily (I'm not a soda or coffee/tea drinker). It's going to be very, very hard to stay motivated on this diet, especially when I keep reading how sucessful other are.....

Kris

[jkvetter]

Heading quickly out the door for Indy. I'll try to reply and post later today.

Have a great one!

[lmblitz]

Good Morning all! I have released another 1.4 #s for a total of 26.5# in 6 weeks. I will be having carpal tunnel release surgery tmw but plan on being at the gym on Wed. & Thurs before the big dinner. Can only do arc trainer or tread as won't have use of left hand for a few weeks. Today is day 1 of 3 deplete days before Thanksgiving. I have no problem following this and love to see the weight and inches melt away. If I can't get on the computer after my surgery, I wish all of you a blessed and peaceful holiday. We will all do fine on this WOE for this holiday I am sure!

[gemini0604]

Marking my spot on here for the week.......

You ladies are really inspiring. It reminds me of the way I felt this time last year. All of you are doing so well. I am still maintaining but have decided I really can't restart this program until after Thanksgiving. I'll just deplete the next three days and continue that after Thanksgiving. I'm not looking to release a lot per month just want the numbers to keep going down!

Jackie~~your meal sounds good, as always, girlfriend.

Judy~~your kids sound like mine but they never bring back my "to-go" containers. Going to pick up more of the Glad or Ziploc ones today.

Congratulations to all!!

[gemini0604]

Originally Posted by Piacerex2

I just finished 4 weeks on Sunday, and measured and weighed myself this morning for the first time since the beginning of week 2. I am very disappointed that I've not lost a pound since the first week, and have lost minimally in inches. I have followed crack to the letter and drink 80-90 oz water daily (I'm not a soda or coffee/tea drinker). It's going to be very, very hard to stay motivated on this diet, especially when I keep reading how sucessful other are.....

Kris

Kris~~That has happened to some of us. I had to up my exercise and cut back on my protein and really, really watch my portion size. That has always been my problem in the past. Going back for seconds. I also do as some of the others, I eat clean on carb up and cheat days before 3pm and then only have ONE carby meal. BUT sometimes you really have to cheat to shake things up! Some of the other gals weren't eating as suggested on their carb up or cheat day. Carol (doesn't post on this thread now) was having a lot of problems and then all of a sudden ....whoosh, started to release again. Hopefully, Gracefully will post her comments. She's had some stalling problems also.

I think I only lost 10lbs the whole first 8 weeks and 6 of that was the first week. I haven't been really "on-plan" since this past summer. Just following all of Wendy's guidlines and trying not to gain. It's been a year, I have released 16lbs and down one size. My next goal is to lose another 5 and then make another goal. I would say to give the program another restart. You don't have to deplete. Are you following the Thanksgiving plan? That may just do some shaking up. I think you are doing great!!!

I just type all of that above and re-read it. I thought you had done the full 8 weeks. Weeks 5 and 6 are accelerated weight loss weeks. You will lose. Please don't give up, you are doing wonderful!! Hang in there and have patience!! It's better to lose at a slower rate & keep it off, then not to lose at all.

[Kathy5066]

Originally Posted by Piacerex2

I just finished 4 weeks on Sunday, and measured and weighed myself this morning for the first time since the beginning of week 2. I am very disappointed that I've not lost a pound since the first week, and have lost minimally in inches. I have followed crack to the letter and drink 80-90 oz water daily (I'm not a soda or coffee/tea drinker). It's going to be very, very hard to stay motivated on this diet, especially when I keep reading how sucessful other are.....

Kris

Hi Kris,

Are you weighing your proteins? Measuring your portions? ESPECIALLY carbs?

I haven't started a structured work out program yet and found that I lose a lot quicker by removing an occasional carb and eating only those from the "S" list, not "SA" list. Because of that only one carb after 3 PM on carb up days for me.

I also found MY first few "carb up" days looked more like "cheat days", MISTAKE so I needed to cut back.

There are two schools of thought re weighing yourself. The first says to stay away from the scale so as not to be discouraged ~ we're losing fat & inches etc. Personally, I'm on the scale every AM. This way if I don't notice the loss I want, I can scruitinize the last few days' menu/activity level and immediately make changes. You've tried the first way and now you are discouraged. Try weighing every day.

SCRUTINIZE potion size. Two pieces of pizza on a carb up day on some of the meal planners can't possibly mean 2 pieces of pizza shop pizza...that would be falling off the plate and no where near the suggested portion size of your fist. More likely it means 2 pieces of a personal sized pizza, roughly 1/3 of the pie. Ditto where it says bagel/scrambled eggs. Thinking of portion size (fist) that probably means 1/2 of a Lenders bagel or even 1/4 of a bake shop bagel.

You may also want to journal your fat grams. No more than 20 per day of "bad" fats and not w/ SA foods.

Try these things. Hang in there!!!!!!

Kathy

Originally Posted by lmblitz

Good Morning all! I have released another 1.4 #s for a total of 26.5# in 6 weeks. I will be having carpal tunnel release surgery tmw but plan on being at the gym on Wed. & Thurs before the big dinner. Can only do arc trainer or tread as won't have use of left hand for a few weeks. Today is day 1 of 3 deplete days before Thanksgiving. I have no problem following this and love to see the weight and inches melt away. If I can't get on the computer after my surgery, I wish all of you a blessed and peaceful holiday. We will all do fine on this WOE for this holiday I am sure!

Best of luck w/ the surgery and you have a super Thanksgiving too!

Kathy

[hunting for result]

Down 2 lbs this week; pretty good considering one day I baked cookies all day. Will have Thanksgiving at my house with kids, gks, bro & his wife. Doing deplete now thru Thursday and feeling good.
Angie, great job on the weight lose.
Kris, hang in there. Are you doing any exercising? This might trigger a weight lose if you are not currently exercising. We are behind you, just stay on track and it will happen. Is it TOM time?

[mcjful]

Originally Posted by Piacerex2

I just finished 4 weeks on Sunday, and measured and weighed myself this morning for the first time since the beginning of week 2. I am very disappointed that I've not lost a pound since the first week, and have lost minimally in inches. I have followed crack to the letter and drink 80-90 oz water daily (I'm not a soda or coffee/tea drinker). It's going to be very, very hard to stay motivated on this diet, especially when I keep reading how sucessful other are.....

Kris

Kris, do you journal your food? If so put up the list on here (or what you would typically eat) for a few days to include carb up and let the ladies look at it to see if there is something you are missing or punch it into fitday.
Hang in there I see where you got a lot a Great advice.

[jilro]

Originally Posted by Piacerex2

I just finished 4 weeks on Sunday, and measured and weighed myself this morning for the first time since the beginning of week 2. I am very disappointed that I've not lost a pound since the first week, and have lost minimally in inches. I have followed crack to the letter and drink 80-90 oz water daily (I'm not a soda or coffee/tea drinker). It's going to be very, very hard to stay motivated on this diet, especially when I keep reading how sucessful other are.....

Kris

Kris: can you jot down what you have been eating so we can look at it and see and maybe we can help. Dont give up! I didnt have a big weight lost for wks 2-5 and then it has been dropping about a pound a wk. Also depends on how much you have to lose..

[jilro]

Originally Posted by lmblitz

Good Morning all! I have released another 1.4 #s for a total of 26.5# in 6 weeks. I will be having carpal tunnel release surgery tmw but plan on being at the gym on Wed. & Thurs before the big dinner. Can only do arc trainer or tread as won't have use of left hand for a few weeks. Today is day 1 of 3 deplete days before Thanksgiving. I have no problem following this and love to see the weight and inches melt away. If I can't get on the computer after my surgery, I wish all of you a blessed and peaceful holiday. We will all do fine on this WOE for this holiday I am sure!

Good Luck tomorrow. Call me when you get home so I dont bother you. See you Saturday nite!!

[Kathy5066]

Hello all!
I'm a newbie, but I've been following Conquer for 6 weeks and I've lost 20 lbs!! Yippee!

I had my first cheat day yesterday, and it was amazing (I finally had some leftover Halloween candy!). My dh couldn't believe I was following a WOE that said "eat whatever you want in any amount".

I do have a question....is the MAC in Conquer the same as the Maintenance Cycle in Crack? I don't have the Crack book, but I'm thinking about getting it because in the Conquer book, there are no details as to what comes after the 8 weeks. I want to restart the program after 8 weeks, but I'm not sure how to do it. I know from reading the FAQ's that in Crack, maintenance can be done indefinitely, but it states clearly in Conquer that MAC shouldn't occur for more than 21 days. So, if I want to restart, should I do a few weeks of maintenance from Crack, and then start Conquer again? Any suggestions would be greatly appreciated. I still have 2 more weeks on the MAC, but I'm trying to plan ahead.

I have been enjoying reading through all of your posts, and I'm glad to be joining the challenge!

***************************

Hi there,

No, not at all. MAC is a LOT more compliacted!

"Crack: maintenance is 5 "B" (Baseline, can add 1 fruit as a carb), Saturday Cheat, Sunday H (High Carb).

Hope that helps and on the weight loss!!!!

Kathy

[onemama]

Good morning just checking in to say I'm down 10# after the deplete week (but I have alot to go yet and that's why I think I lost so much). One of the things I noticed was that my aches and pains were greatly reduced thru the first week. I have some apprehention about the coming weeks with adding starch's in but after reading Wendy's book I trust that she knows what she's talking about and I see how others have succeeded. Thank you Mary for Rose's planners they will be a great help.

[mcjful]

Originally Posted by lmblitz

Good Morning all! I have released another 1.4 #s for a total of 26.5# in 6 weeks. I will be having carpal tunnel release surgery tmw but plan on being at the gym on Wed. & Thurs before the big dinner. Can only do arc trainer or tread as won't have use of left hand for a few weeks. Today is day 1 of 3 deplete days before Thanksgiving. I have no problem following this and love to see the weight and inches melt away. If I can't get on the computer after my surgery, I wish all of you a blessed and peaceful holiday. We will all do fine on this WOE for this holiday I am sure!

Lisa I am so proud of you! Will be thinking of you tomorrow. I do wish you a Great Thanksgiving.

[mcjful]

Originally Posted by hunting for result

Down 2 lbs this week; pretty good considering one day I baked cookies all day. Will have Thanksgiving at my house with kids, gks, bro & his wife. Doing deplete now thru Thursday and feeling good.
Angie, great job on the weight lose.
Kris, hang in there. Are you doing any exercising? This might trigger a weight lose if you are not currently exercising. We are behind you, just stay on track and it will happen. Is it TOM time?

Rose! YOU are doing it!!

[mcjful]

Originally Posted by onemama

Good morning just checking in to say I'm down 10# after the deplete week (but I have alot to go yet and that's why I think I lost so much). One of the things I noticed was that my aches and pains were greatly reduced thru the first week. I have some apprehention about the coming weeks with adding starch's in but after reading Wendy's book I trust that she knows what she's talking about and I see how others have succeeded. Thank you Mary for Rose's planners they will be a great help.

YEAH!!! Great weight release. Good to hear on your aches and pains. Don't worry and yes Wendy did know what she was talking about.

[mcjful]

Good Morning Everyone!!! I am so happy to see that you all are doing so well!!

[jmmor]

Hi, I'm a "newbie" also. I'm starting week 3, day 1. It took me almost of all last week catching up on this thread. I've lost 8 #'s so far. My immediate goal is for 25#. My biggest problem is with meal planning. I wait until its time to start fixing a meal before thinging about it. Thanks to Mary I've got Roses planner and hopefully they will be very helpful. Thanks again Mary.
I see there is already a "Judy" on the thread so just call me JM. My dh is also on this plan with me so expect some questions from him. It was actually my DH who found this site. For that I'm grateful. More later.
JM

[lmblitz]

Originally Posted by mcjful

Lisa I am so proud of you! Will be thinking of you tomorrow. I do wish you a Great Thanksgiving.

Thanks Mary, and back at you

[mcjful]

Originally Posted by jmmor

Hi, I'm a "newbie" also. I'm starting week 3, day 1. It took me almost of all last week catching up on this thread. I've lost 8 #'s so far. My immediate goal is for 25#. My biggest problem is with meal planning. I wait until its time to start fixing a meal before thinging about it. Thanks to Mary I've got Roses planner and hopefully they will be very helpful. Thanks again Mary.
I see there is already a "Judy" on the thread so just call me JM. My dh is also on this plan with me so expect some questions from him. It was actually my DH who found this site. For that I'm grateful. More later.
JM

JM and Congratulations on your success so far.

[maggieS]

Hello everyone,

This is my first post in this forum. I have been doing low carb, South Beach style for 9 weeks. I have lost 16lbs. total, but think I am hitting a stall. I read about this approach in a magazine a few weeks ago and I am seriously considering switching to this plan.

Do you think the fact that I have already been doing a low carb plan will affect anything, in a negative way? Has anyone else switched to this from South Beach or Atkins, if so, what are the advantages?

I don't have the book yet, but plan to get it soon. Can I start this without the book? Oh, also, considering that this week is Thanksgiving, should I wait until after Thanksgiving to start this.

Sorry for all the questions. I guess I am getting a little anxious about stalling out on what seemed to be working really well for me.

I appreciate any input from all.

Thanks,
Maggie

[Gracefully]

Originally Posted by maggieS

Hello everyone,

This is my first post in this forum. I have been doing low carb, South Beach style for 9 weeks. I have lost 16lbs. total, but think I am hitting a stall. I read about this approach in a magazine a few weeks ago and I am seriously considering switching to this plan.

Do you think the fact that I have already been doing a low carb plan will affect anything, in a negative way? Has anyone else switched to this from South Beach or Atkins, if so, what are the advantages?

I don't have the book yet, but plan to get it soon. Can I start this without the book? Oh, also, considering that this week is Thanksgiving, should I wait until after Thanksgiving to start this.

Sorry for all the questions. I guess I am getting a little anxious about stalling out on what seemed to be working really well for me.

I appreciate any input from all.

Thanks,
Maggie

Kudos on the weight loss!!

You will probably lose a bit less than average during the first week (deplete) as you've been low carbing already, but don't skip this step. I would start right after Thanksgiving- you will "shake things up" after carbing up over Thanksgiving- just continue doing what you've been doing, with low carbs , til then.
You can start without the book meanwhile- though it's easier to have it. Read the first post, and ask questions!!

[gemini0604]

Originally Posted by maggieS

Hello everyone,

This is my first post in this forum. I have been doing low carb, South Beach style for 9 weeks. I have lost 16lbs. total, but think I am hitting a stall. I read about this approach in a magazine a few weeks ago and I am seriously considering switching to this plan.

Do you think the fact that I have already been doing a low carb plan will affect anything, in a negative way? Has anyone else switched to this from South Beach or Atkins, if so, what are the advantages?

I don't have the book yet, but plan to get it soon. Can I start this without the book? Oh, also, considering that this week is Thanksgiving, should I wait until after Thanksgiving to start this.

Sorry for all the questions. I guess I am getting a little anxious about stalling out on what seemed to be working really well for me.

I appreciate any input from all.

Thanks,
Maggie

Hi Maggie and

A lot of us were doing LC or Atkins for a while. I would wait until after Thanksgiving to start. Wendy suggested doing Crack The Fat loss Code before Conquer. I prefer Crack (sounds awful saying it like that) but some of the ladies are doing Conquer or a combination of both. Good luck with whatever you chose and ask questions. This is a great support group and we are here for you.

[maggieS]

Originally Posted by Gracefully

Kudos on the weight loss!!

You will probably lose a bit less than average during the first week (deplete) as you've been low carbing already, but don't skip this step. I would start right after Thanksgiving- you will "shake things up" after carbing up over Thanksgiving- just continue doing what you've been doing, with low carbs , til then.
You can start without the book meanwhile- though it's easier to have it. Read the first post, and ask questions!!

Thank you so much! My start day on SB was a Monday, so I guess I will start on Monday, hopefully I can get the book before then. I am excited, I hope this is the charge I need.

Maggie

[mcjful]

Originally Posted by maggieS

Hello everyone,

This is my first post in this forum. I have been doing low carb, South Beach style for 9 weeks. I have lost 16lbs. total, but think I am hitting a stall. I read about this approach in a magazine a few weeks ago and I am seriously considering switching to this plan.

Do you think the fact that I have already been doing a low carb plan will affect anything, in a negative way? Has anyone else switched to this from South Beach or Atkins, if so, what are the advantages?

I don't have the book yet, but plan to get it soon. Can I start this without the book? Oh, also, considering that this week is Thanksgiving, should I wait until after Thanksgiving to start this.

Sorry for all the questions. I guess I am getting a little anxious about stalling out on what seemed to be working really well for me.

I appreciate any input from all.

Thanks,
Maggie

congratulations on your weight loss!! Yes you can start without the book. Lots of us came from Atkins (hard because of high fats and protein) with success.

In the first post I have a link (that says first 6 posts helpful) go there a very good summary of the Crack plan.

[maggieS]

Originally Posted by gemini0604

Hi Maggie and

A lot of us were doing LC or Atkins for a while. I would wait until after Thanksgiving to start. Wendy suggested doing Crack The Fat loss Code before Conquer. I prefer Crack (sounds awful saying it like that) but some of the ladies are doing Conquer or a combination of both. Good luck with whatever you chose and ask questions. This is a great support group and we are here for you.

Thank you for your encouragement. I didn't know there were two different plans Crack/Conquer? I guess there are two different books?

Maggie

[mcjful]

Originally Posted by maggieS

Thank you for your encouragement. I didn't know there were two different plans Crack/Conquer? I guess there are two different books?

Maggie

Hello again - yes Crack the Fat Loss Code, and Conquer TFLC - Wendy Chant does however recommend to start with Crack - We have people doing both programs on here so someone will be able to answer your questions.

[maggieS]

Originally Posted by mcjful

Hello again - yes Crack the Fat Loss Code, and Conquer TFLC - Wendy Chant does however recommend to start with Crack - We have people doing both programs on here so someone will be able to answer your questions.

Thanks!