Energy In (Food) and Energy Out (Exercise)

[Determined Gemini]

02/15/11

B: 8 oz almond milk and 1 scoop of MWL protein shake
L: 1/2 chicken and cheese quesadilla
D: 8 oz almond milk and 1 scoop of MWL protein shake
W: 128 oz
E: none

[loseinit27]

This thread has helped me out immensly, I have gotten tons of ideas from everyone. I just wondered if ya'll are counting your calories and measuring your foods? I would love to use some of your ideas but I'm not exactly sure how to count it all??

[Mary T8M]

Originally Posted by loseinit27

This thread has helped me out immensly, I have gotten tons of ideas from everyone. I just wondered if ya'll are counting your calories and measuring your foods? I would love to use some of your ideas but I'm not exactly sure how to count it all??

Hi (waving)

Yes I measure and weigh almost everything. I'm on 500-600 PROTEIN calories/day, so I use the Calorie Chart that tells which foods are very lean, lean, and medium fat proteins, as well as the approved list of vegetables and fruits. OR I use the calories on the package IF it's listed. I also measure all the fluids/water I drink. Of course if you eat mostly Very Lean protein you can have more (in volume) to eat. Most of the recipes have calorie/carb counts, so it makes it easier.

[Mary T8M]

2/16/11

B-Coffee, TVP "oatmeal"

7.5 miles including going over the causeway 4 times!

L-chicken breast, small lettuce salad
D-Protein Shake (Syntrax Sweets Vanilla) mixed in coffee
S-Laughing Cow Cheese

I'm too stiff for the "shred" after all.....I DID do push-ups, sit-ups, leg lifts, stretching,

[Determined Gemini]

02/16/11

B: 2 egg whites, 1 canadian bacon, 8oz almond milk and hot cocoa
L: 1/2 chicken and cheese quesadilla
D: 4 oz grilled london broil
W: 128 oz
E: none

[Determined Gemini]

02/17/11

B: 1 protein pancake 8oz almond milk and hot cocoa
L: 3 oz grilled chicken, romaine lettuce, tomatoes and onions
D: 4 oz grilled pork chop
W: 128 oz
E: none

[barbwired]

2/17

B: egg beats, laughing cow wedge, slice of ham
S: 2 dill pickles, turkey pepperoni
L: 3 oz. deli turkey
D: salmon patty, 2 dill pickles
S: turkey pepperoni, hot chocolate
E: none, but went on school field trip with my daughter

[Fit2010]

2-17-11
B - Jay Robb whey protein vanilla shake that I added cocoa and ice
L - 2 cups coffee with EAS shake divided in it
D - Pure Protein PB bar, diet Dr Pepper
S - 12 almonds, low fat SF cocoa, diet Root Beer
E - Bicycled 3 miles on varied hill-like terrain (It was 70 degrees today!!)

[Aliciahmartin]

Okay, I am very frustrated. I have asked questions on these threads and never gotten a response so I am giving it one last shot.
Is it normal to fall out of ketosis when you start exercising often? My levels are now small to low and I am unsure if I should be concerned. I am asking you guys because I am a little upset with my clinic as the have been very discouraging lately.
The last two weeks at my weigh ins I have not lost anything on the scale but have lost 4 lbs of fat mass. My water weight has been up due to my monthly gift. Well instead of encouragement I feel as though I am getting fussed at by my clinic. Yes, I have not been following their program to the letter. By this I mean that I have been exercising and not telling them because I don't want to eat back all that extra protein. So after my appointment Tuesday evening I left very frustrated and decided I would follow the program the way the asked for a week. On Wednesday I went to an intense exercise class and I made sure that I ate back in protein what I burned in class---well maybe not all my calories burned but I gave it a good shot. Now it's Friday morning and from my ketosis strip it looks like I am almost out of ketosis. I really need some help and guidance as I am very confused.

[Mary T8M]

Originally Posted by Aliciahmartin

Okay, I am very frustrated. I have asked questions on these threads and never gotten a response so I am giving it one last shot.
Is it normal to fall out of ketosis when you start exercising often? My levels are now small to low and I am unsure if I should be concerned. I am asking you guys because I am a little upset with my clinic as the have been very discouraging lately.
The last two weeks at my weigh ins I have not lost anything on the scale but have lost 4 lbs of fat mass. My water weight has been up due to my monthly gift. Well instead of encouragement I feel as though I am getting fussed at by my clinic. Yes, I have not been following their program to the letter. By this I mean that I have been exercising and not telling them because I don't want to eat back all that extra protein. So after my appointment Tuesday evening I left very frustrated and decided I would follow the program the way the asked for a week. On Wednesday I went to an intense exercise class and I made sure that I ate back in protein what I burned in class---well maybe not all my calories burned but I gave it a good shot. Now it's Friday morning and from my ketosis strip it looks like I am almost out of ketosis. I really need some help and guidance as I am very confused.

I'm SO sorry you haven't gotten replies....that's really unlike the people on the Medi boards.
I'm confused about the exercising, but NOT telling them at the clinic?? AND about eating back the calories in Protein that you burn. I've never heard that before. As an example I was supposed to eat 500-600 PROTEIN calories a day, then on top of that add my servings of veggies, and fruits. PERIOD! I think they suggested not exercising for the first couple of weeks (or maybe it was just one week.....can't quite remember) THEN I was to add cardio exercises something like 3-4 times a week! I know some people on this board who do INTENSE exercising were supposed to add SOME extra calories of protein, but not all. How can you be expected to lose if you're not burning more than you consume?
ANYWAY yes exercise CAN make it LOOK like you're not in ketosis. My DH NEVER shows that he's in ketosis yet he's lost close to 100 pounds, and I NEVER show more than a trace, yet some people show large amounts.
Please read this Ketosis Losing Fat is GREAT but I know how frustrating it is when the scales don't move. A lot of times as you exercise you retain water, but lose fat.....that's a good thing.
Please join us on the monthly board **Frolicking into Fabulous February with MWL** you might get more replies. Also post what you eat and how much you exercise here, that way it helps keep you accountable!

[Aliciahmartin]

Thank you so much for your reply! The reason I don't tell my clinic about about my exercise is because they insist I eat back EVERY calorie I burn with protein. I agree with you that it does not make sense to do so and that is why I have not been honest with them. I appreciate your support more than you know. I still don't know what I'm going to do yet about my protein intake...I will keep you posted.

[barbwired]

Alicia, My clinic told me the same thing and it just didn't make sense to me. When I exercise hard, I may add some protein calories, but not all the calories I burn. I read other posts on the subject and decided to shoot for the middle ground. So far it has been working out ok.

2/18

B:egg beaters, laughing cow wedge
L: chicken breast
S: Medi shake with diet chocolate fudge soda, 2 pickles
D: hamburger with low sugar ketchup
S: chai tea, 2 slices ham with laughiung cow wedge (so hungry tonight!)

E: Jillian 30 min shred

[cheftrish]

I have never been told to eat back any of the calories burned, and I have been running 3x a week. I told them I was planning a spin class and they said to have an electrolyte drink before and after class, but not to add more calories.

[barbwired]

2/20


B: eggbeaters, morning star sausage patty
L: chicken fajita salad with salsa
D: grilled chicken breast with hot sauce and blue cheese, lettuce & tomato

E: treadmill, 40 min, weights

[Fit2010]

2-21-11
B - pistachios
L - turkey pepperoni 2 servings and 1/8 cup cheddar cheese-nuked!
D - Pure Protein PB bar
S - decaf coffee with 1/2 and 1/2
E - biked 4 miles around the lake

[irabeslim]

02/23/11

Need to start posting to this thread for accountability

B: 2 pieces Tukey bacon, 1/4 egg whites omelet (little scallions, red bell peeper)
1 oopsie, WF strawberry jam, tea
L: Asparagus soup (1 cup), Costco low fat ham 2 pieces, LF cabot cheese snack (50 cal), coffee

D: Teacherdli's Parmesan Ranch Chicken (#56 on recipe thread), steamed collard greens with fried garlic, some olive oil, diet snapple

Evening Tea: 1 tbsp almond butter, 1/2 cup of "mousse" - some FF creamcheese, FF coolwhip, cheery jello blended together and set in the fridge
3 pistichios (my husband was eating them, could not resist)

I hope that's it for today. Really trying to keep calories low after overdoing in good Medi-friendly calories yesterday. Cannot exercise for the next 6 weeks - need to keep calories low.

[Fit2010]

2-24-11
B - carbmasters yogurt
L - 5 oz hamburger
S - 2 pickles (Splenda sweetened)
D - pork rinds
S - diet jello

Exercise - none today

[irabeslim]

2/24/11

B: FF Greek Yogurt, 1/2 cup, 2 reduced-fat flax seed muffins, blueberries 1/2cup
S: cabot cheese snack 2, Medi bar,pistachios, almonds (probably too many)

L: GG Bran crackers 2, almond butter 1tbsp, oopsies 2, PB2 1tsp

D: Broiled cod, low-carb tortilla, cole slaw(Medi-friendly), diet snapple

Evening tea: PB balls

[Determined Gemini]

03/01/11

B: 2 egg whites, 1 canadian bacon, 8oz almond milk and hot cocoa
L: 3 oz grilled chicken, romaine lettuce
D: 16 oz almond milk with 2 scoops of protein shake
W: 128 oz
E: 1 hr weight lifting

Yes I've been MIA but not any more, I'm making it happen this month!

[Fit2010]

I've been SO swamped lately, but I'm doing the best I can repeating week one, or near week one and have lost over 3 lbs since last Thursday.

3-1-11
B-Fiber Plus cinnamon cereal
L-turkey pepperoni, white cheddar cheese, carbmaster's yogurt
D-broiled talapia, steamed asparagus
S-SF jello, herb tea
S-2 pickles!
E-biked 30 minutes on hilly terrain

[Determined Gemini]

Originally Posted by Fit2010

I've been SO swamped lately, but I'm doing the best I can repeating week one, or near week one and have lost over 3 lbs since last Thursday.

3-1-11
B-Fiber Plus cinnamon cereal
L-turkey pepperoni, white cheddar cheese, carbmaster's yogurt
D-broiled talapia, steamed asparagus
S-SF jello, herb tea
S-2 pickles!
E-biked 30 minutes on hilly terrain

Congrats Deb! I know how crazy busy things can get but we can do it

[Determined Gemini]

03/02/11

B: 2 egg whites, 1 canadian bacon, 8oz almond milk and hot cocoa
L: 3 oz grilled chicken, romaine lettuce, onions and bacon
D: 8 oz almond milk with 1 scoops of protein shake
W: 128 oz
E: 1 hr weight lifting and 1 hr spinning

[Determined Gemini]

03/03/11

B: 2 egg whites, 1 canadian bacon, 8oz almond milk and hot cocoa
L: 3 oz grilled chicken with salsa
D: 1 oz grilled chicken, 1/4 cup rice and 1/4 cup of black beans
W: 128 oz
E: 35 minutes on the treadmill and 1 hr of spin

[Determined Gemini]

03/04/11

B: 2 egg whites, 1 turkey link
L: 3 oz grilled chicken
D: 8 oz protein shake
W: 128 oz
E: 1 hr of spin

[Fit2010]

Determined Gemini
I hope you continue to post here, I love that you do!
I'm so crazy busy with 2 jobs, grad school, and extra work for slight internship thing for school that I'm hanging on for dear life just checking in and trying to eat well, sleep enough, and get a little exercise weekly. This too shall pass....
Stick with it, girlfriend! Are you getting in ALL of your protein? Looks like you really like spin class huh? I haven't tried that yet.
Deb

[barbwired]

3-6-11

B: egg beaters & Morning star sausage patty
S: ww cheese stick
L: tuna, mayo, mustard, 2 pickles
D: ate out, cobb salad with ff vinaigrette
S: coffee w/ sugar free creamer

E: 30 minutes treadmill, 15 minutes arc trainer

Determined Gemini, congrats on onederland!

[Determined Gemini]

03/05/11

B: 8 oz protein shake
L: 3 oz grilled chicken
D: 8 oz protein shake
W: 128 oz
E: 1 hr of spin and 30 minutes on the treadmill

[Determined Gemini]

03/06/11

B: 4 egg whites omelette
L: 4 oz grilled pork chop
D: 8 oz protein shake
W: 128 oz
E: 1 hr on the treadmill

missed spin class this morning

[Determined Gemini]

03/07/11

B: 2 egg whites, 1 canadian bacon
L: 4 oz shrimp
D: 8 oz protein shake
W: 128 oz
E: none sometimes life is too crazy

[Determined Gemini]

Originally Posted by Fit2010

Determined Gemini
I hope you continue to post here, I love that you do!
I'm so crazy busy with 2 jobs, grad school, and extra work for slight internship thing for school that I'm hanging on for dear life just checking in and trying to eat well, sleep enough, and get a little exercise weekly. This too shall pass....
Stick with it, girlfriend! Are you getting in ALL of your protein? Looks like you really like spin class huh? I haven't tried that yet.
Deb

I have too and need to stay focus and motivated, especially with spring and my birthday coming up in May.

Wow I thought I was busy but you are on overload! Yes this too shall pass

I LOVE spin class, I love what it does and have done for my legs! They look great and the cellulite has diminished. I also start weight lifting but I notice this week my back was hurting again. It seems like every time I do squats or lunges, my back pain kicks in

I have high hopes and exceptions for March so I need to put in the work!

Thank you for the encouragement and hang in there